This guide is for people aged 50 and over with diagnosed lumbar spinal stenosis. Leg pain or heaviness during walking improves with sitting or a slight forward lean. Age or a disc finding on a scan alone is not a reason to choose these exercises. This article does not replace an examination; severe symptoms or warning signs need medical assessment.
1🦴 What type of low back pain is this guide for?
This guide is for assessed lumbar spinal stenosis with related symptoms. Standing or walking may increase leg pain, heaviness or tingling, while sitting or a slight forward bend eases them. This pattern is called neurogenic claudication. Calf pain can have other causes, including circulation problems.
A disc finding on a scan or age 50 and over does not by itself mean stenosis. If your pain pattern differs, do not automatically choose flexion-focused exercises. Examination, walking ability, leg strength and imaging when needed help select the plan.
Nonsurgical care may include education, activity adjustment and suitable exercise. The aim is to maintain movement and daily tasks; no particular exercise suits everyone. Persistent limitation may lead to consideration of other treatment. Seek immediate help for new or increasing weakness, bladder or bowel control changes, or genital and anal numbness.
A slight forward bend eases symptoms in some people with stenosis; this needs assessment. Select exercises from an individual plan rather than doing all of them. Stop any movement that increases leg pain, tingling or heaviness.
If you have not improved after 2–4 weeks of home care, arrange an examination; seek care sooner if pain disrupts your daily activities. The need for physiotherapy will be considered if you find it difficult to perform the exercises correctly or have not improved within this period. With leg symptoms or substantial limitations, this assessment takes place sooner after an examination. If you have not improved after 6 weeks, the doctor will examine you and decide whether imaging is needed; warning signs require earlier assessment.
An injection of local anaesthetic and a corticosteroid into the space around the nerve is called an epidural injection. Central spinal canal stenosis means narrowing of the main passage for nerves in the lower back. The UK's National Institute for Health and Care Excellence (NICE) does not recommend this injection for leg symptoms during walking caused by central spinal canal stenosis. Treatment is chosen according to the examination, your walking ability and the impact of symptoms on everyday life.
A set is a group of repetitions of an exercise. For example, “3 sets of 10” means three groups, with 10 repetitions of the exercise in each group. Rest between groups as described for that exercise.
2🏠 Daily routines you should adjust
🚶 Walk in short bouts
If continuous walking worsens leg symptoms, divide it into short bouts. Rest before heaviness begins and continue within tolerance once symptoms settle. Measure progress by daily function and comfortable walking time; do not force increases by enduring pain.
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- Know how far you can walk comfortably and rest somewhere safe before symptoms increase. Walking tolerance may improve with treatment; tell the care team if it has declined.
- Choose routes with places to sit. If you need equipment for balance, ask the care team which walking aid is suitable.
- Every few weeks, record the time or distance you can walk comfortably. Tell the care team if it decreases or new symptoms develop.
🛒 Use an appropriate walking aid if needed
A suitable stick or walker can support continued walking and balance. Choose the type and height with your care team; equipment is not interchangeable for everyone. It should make walking easier without forced bending, new pain or loss of balance.
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- If a slight forward lean reduces symptoms, tell your physiotherapist when choosing a walking aid.
- Ask the care team to help choose and fit your stick or walker.
- If a stick is prescribed, learn from the care team how to fit it and use it in the hand opposite the more painful leg.
🪑 Sit down briefly between standing tasks
If prolonged standing worsens leg symptoms, break cooking, ironing and similar work into short bouts. Keep a sturdy chair available. Pause before leg heaviness increases so you do not have to push through pain.
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- For lengthy kitchen tasks, use a stable chair that is easy to sit on and rise from.
- If your balance is adequate and the care team agrees, rest one foot on a low, stable footrest beside firm support. Avoid high or unstable stools.
- Change foot position occasionally and avoid forcing the back to stay bent or arched.
🏡 Reduce fall hazards at home
With reduced sensation or tingling, you may notice uneven ground later. Check your household routes. Loose rugs, cables or dim steps increase fall risk. Keep the bedroom-to-bathroom route well lit and clear.
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- Secure rug edges, tidy away cables, and keep the route from bedroom to bathroom lit at night.
- Wear well-fitting, closed-toe shoes or slippers that hold the heel securely and have a grippy sole; avoid backless or loose pairs. Put a non-slip mat in the bathroom.
- Install secure bathroom grab rails and stair handrails so you have reliable support when moving.
🦴 Keep track of your bone health
Include bone health in back care. Osteoporosis may have no symptoms until a fracture, and a vertebral fracture can add pain and limit movement. Plan bone assessment and appropriate exercise with your doctor.
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- Discuss bone-density testing and calcium or vitamin D needs with your doctor. Do not start supplements on your own.
- Strength and balance exercise have a role in bone care. If you have osteoporosis, adapt their type and intensity to your condition.
- Seek assessment if you lose height or your upper-back curve increases; a vertebral fracture can sometimes be the cause.
⚖️ Manage weight and sleep
Regular sleep and gradual progress toward a healthy weight can be part of general care. Choose a sleep position that does not worsen leg symptoms. Discuss repeated waking with pain with your doctor.
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- Try side-lying with the knees slightly bent, or lying on the back with a pillow under the knees, provided the position feels comfortable.
- For weight loss, choose small changes you can sustain, such as cutting down on sugary drinks and being active within your abilities.
- If you have to sit up in order to sleep, or leg pain wakes you at night, say so at your visit.
🛍 Make shopping loads lighter and easier to move
If carrying shopping bags increases leg symptoms, reduce the load and ask for help moving it. Split shopping into smaller trips. Transport equipment should not upset your balance or make you continue with pain.
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- Choose suitable equipment for the two tasks of moving shopping and maintaining balance; a shopping trolley does not replace a prescribed walker.
- If you must carry bags, share the load between both hands and avoid leaning to one side.
- Split the heavy weekly shop into two smaller trips, or get help from online shopping.
🚗 Make time to change position during travel
Even if sitting eases your legs, avoid staying still for too long. With the car parked, sit first and then bring the legs inside. Plan safe travel stops to change position before symptoms increase.
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- To get out, reverse the same order: put both feet out first, then rise with the help of your hands.
- During stops, walk a little and, if previously taught, do one round of a movement selected for you.
- On a flight or a bus, take an aisle seat so you can get up easily and take a few steps.
👟 Take care of your feet
With reduced foot sensation, you may notice a blister or wound late. Wear comfortable, well-fitting shoes and inspect the skin regularly. Persistent redness, wounds or new sensory changes need review; do not walk through discomfort to test shoes.
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- Choose closed-toe shoes with a grippy sole and a low heel. Avoid slippery slippers and high-heeled shoes.
- Look at the soles of your feet and between the toes every night; if that is hard to see, use a mirror or ask a family member for help.
- Report new or spreading leg numbness promptly rather than waiting for a routine appointment.
3🏋️ Home exercises
Interval Walking
Rest before leg heaviness begins, then continue walking within tolerance. Increase total activity gradually. Stop if the leg weakens or chest pain develops. Also stop walking if leg pain or tingling increases, or you develop shortness of breath or dizziness.
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Before you start: To stay active, choose a short, level route close to a place where you can rest, and wear comfortable shoes. Start at a pace that allows you to talk comfortably; bring any prescribed support or walking aid.
How to do it:
- Set your walking bouts a little shorter than your own symptom threshold.
- Sit and rest somewhere safe. Resume the planned walk only when familiar symptoms have eased and your ability allows it.
- Record and report any reduction in comfortable walking distance; do not push through symptoms to achieve a fixed daily total.
Movement tips: Record how long you walk and finish the route before symptoms increase. Breathe comfortably as you walk; if needed, rest in a safe place until symptoms return to their usual level. Check how you feel after walking too; if symptoms last longer or increase, shorten the next bout.
Amount, repetitions and progression: Find a short duration you can repeat without symptoms increasing, either during or after walking. Start with that duration in short bouts; once it feels comfortable, gradually increase each bout, for example by 1–2 minutes. This exercise is adjusted by time and your symptom response, rather than sets and repetitions.
Stop immediately if: Stop walking if your leg becomes weak or leg pain, tingling or heaviness increases. Chest pain, shortness of breath or dizziness are also reasons to stop.
Common mistakes: Continuing while leg pain or weakness increases, or stopping all activity out of fear.
Easier version: Walk with a suitable walker as taught by the care team; lean slightly forward if comfortable.
Stationary Cycling
A stationary bicycle is easier than walking for some people with stenosis, but it must also be tolerable for you. Start with light resistance. Stop for leg or knee pain, dizziness or unusual breathlessness. Also stop pedalling if leg symptoms increase.
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Before you start: For aerobic activity (such as walking or pedalling a stationary bike) with less strain from standing, choose a suitable, stable exercise bike. Adjust the seat and handlebars so your back is comfortable and you do not have to stretch to reach the pedals or handlebars; getting on and off must be safe.
How to do it:
- After adjusting the seat and checking balance, start with light resistance and a comfortable pace.
- Pedal against light resistance; your breathing may quicken, but you should still be able to talk.
- Slow down gradually at the end, stop the pedals and dismount with secure support.
Movement tips: Pedal slowly at low resistance; there is no need for high force or speed. Do not hold your breath, and keep your back comfortable. Slow down at the end and use support as you get off; increased leg symptoms or dizziness mean you should stop.
Amount, repetitions and progression: Start with 2 bouts a day, each lasting 2–3 minutes, at low resistance. If your knee hurts, you feel dizzy or unusually short of breath, or leg symptoms increase, stop pedalling and do not continue at a lower resistance. After several tolerable days, gradually increase the time; you do not need to increase resistance at the same time.
Stop immediately if: Stop pedalling if your knee hurts, you feel dizzy or unusually short of breath, or leg symptoms increase.
Common mistakes: a saddle set too low (knee strain); heavy resistance from the first session.
Easier version: If available, try a stationary bicycle with a supported seat and pedals in front (recumbent).
Knee-to-Chest
If assessed as suitable for your symptoms and bone health, hold behind one thigh and gently bring it toward the trunk. Keep the head and shoulders supported. Stop if back or hip pain or leg symptoms increase.
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Before you start: For a gentle stretch in this spinal stenosis version, lie on your back with both knees bent. Place your hands behind one thigh; keep your head and shoulders on the surface. If you have osteoporosis or a history of a vertebral fracture, perform this movement only within the range assessed during your examination.
How to do it:
- Hold behind one thigh with both hands and bring it toward the trunk only as comfortable; keep the other foot supported.
- Keep the head and shoulders down and avoid pressure on the shin or front of the knee; the stretch must not cause pain or tingling.
- Release the thigh gently and put the foot down; pulling both knees up together is not an obligatory next stage.
Movement tips: Bring your thigh towards you only until you feel a comfortable stretch; do not press on the knee or lift your head. Keep breathing while holding the position, then lower the leg gently. Relax between repetitions; the movement should not cause sharp back pain or increased leg symptoms.
Amount, repetitions and progression: Hold each gentle stretch for 5 seconds and repeat up to 5 times, then change sides. If your back or hip hurts, or leg pain, tingling or numbness increases, stop the exercise and do not continue with a smaller range or shorter hold. If pain occurs, reduce the range or hold time for later sessions.
Stop immediately if: Stop for back or hip pain, or increasing leg pain, tingling or numbness.
Common mistakes: Pulling the knee forcefully, gripping the front of the shin, lifting the head or neck, or forcing both knees to the chest.
Easier version: Bring the thigh less far, as taught; check suitability first if you have a vertebral fracture history or osteoporosis.
Posterior Pelvic Tilt
With a small pelvic movement, gently reduce the back hollow, then release. Keep the pelvis supported and avoid pressing the back down. Stop for sharp pain or increasing leg symptoms.
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Before you start: For gentle pelvic movement and abdominal muscle control, lie on your back on a stable surface. Bend your knees and keep your feet flat on the surface; rest your head and shoulders comfortably. Lying in this position should not increase leg symptoms. This movement is for the assessed conditions covered by this version; a disc finding on a scan alone is not a reason to do it.
How to do it:
- As you breathe out, gently tighten the abdomen to bring the lower-back hollow toward the floor.
- Control the small pelvic movement without holding your breath or forcing the back; keep the pelvis on the surface.
- Release slowly and repeat.
Movement tips: As you breathe out, gently reduce the arch in your lower back; do not lift your pelvis off the surface or press on your back. Keep breathing normally while holding the position, then relax the muscles. Rest between sets in the same comfortable position; the movement should not cause sharp pain or increased leg symptoms.
Amount, repetitions and progression: On each repetition, hold the position for 5 seconds while breathing normally, then relax. Perform 3 sets of 10 repetitions. If pain occurs, reduce the repetitions and exercise intensity. When the exercise becomes easy with correct technique and no pain, gradually increase the repetitions.
Stop immediately if: Stop the exercise if you develop sharp back pain or leg symptoms appear or increase.
Common mistakes: pushing with the legs instead of the belly; lifting the pelvis off the floor.
Easier version: Sit near the edge of a firm chair with your feet flat on the floor. Gently roll your pelvis a very small amount backwards, as if tucking your bottom slightly underneath your trunk, to reduce the arch in your lower back; then return to a comfortable position. Do not lean forwards or force your back to round or arch.
Seated Forward Stretch
Only if taught, lean slightly forward with hands supported on the thighs. Do not aim for the floor. Stop for dizziness, pain or increasing leg symptoms.
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Before you start: If your spinal stenosis has been assessed and gentle bending eases your symptoms, sit on a sturdy chair. Keep your legs slightly apart and your feet flat on the floor. With osteoporosis or a vertebral fracture, do not start this movement until a suitable range has been assessed.
How to do it:
- Breathe out and lean only slightly forward from the hips; keep hands on the thighs and do not force a reach toward the floor.
- Stay in a small, comfortable range without forcing the back, keeping hands on the thighs for support.
- Come back up slowly, pushing with your hands on your thighs.
Movement tips: With your hands supported on your thighs, lean your trunk only slightly forwards; do not force a deep bend or reach towards the floor. Breathe gently and straighten up without rushing; if you feel dizzy, rest where you are. Sit upright and comfortably between sets; increasing back pain or leg symptoms is not the aim of the exercise.
Amount, repetitions and progression: Perform 3 sets of 10 repetitions. If you feel dizzy or have back pain, or if leg pain, tingling or heaviness increases, stop the exercise and do not continue with fewer repetitions. If pain occurs, reduce the repetitions and exercise intensity for later sessions. When the exercise becomes easy with correct technique and no pain, gradually increase the repetitions.
Stop immediately if: Stop for dizziness, back pain or increasing leg pain, tingling or heaviness.
Common mistakes: Deep unsupported bending, dangling the arms, rising quickly, or using the movement instead of assessing new weakness or numbness.
Easier version: Keep your hands on your thighs and lean only slightly forward.
Supported Balance
Practise balance before fatigue, with a hand on fixed support. If foot sensation is reduced, discuss whether a companion is needed. Stop for dizziness or loss of balance.
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Before you start: To practise balance, stand beside a counter or sturdy chair and use your hand for support. Keep the area around your feet clear and wear suitable shoes; have someone nearby if you have a history of falls or unsteadiness. This movement is for the assessed conditions covered by this version; a disc finding on a scan alone is not a reason to do it.
How to do it:
- Shift your weight onto one leg and lift the other slightly off the floor.
- Keep holding support and lift the foot only slightly; return it to the floor before fatigue.
- Keep holding the support. Put your foot down gently and, if comfortable, repeat with the other leg.
Movement tips: Lift one foot just slightly off the floor; keep the supporting leg and trunk steady. Look ahead and breathe normally; do not let go of the support to make the exercise harder. Place both feet on the floor and rest between attempts; do not continue with severe shaking or dizziness.
Amount, repetitions and progression: Hold for 5–10 seconds each time while using support, and repeat 3 times on each leg. Place both feet on the floor between attempts. If you become unsteady, shorten the hold and use more hand support; do not let go of the support to progress.
Stop immediately if: Stop the exercise if you feel dizzy or lose your balance.
Common mistakes: practicing far from a support; looking down.
Easier version: Keep the feet on the floor and hold a stable support with both hands.
Getting up from a chair (Sit-to-Stand)
Rise slowly from a sturdy chair of suitable height and sit down, using armrests if needed. Stop for knee or back pain, increasing leg symptoms or dizziness. Also stop if you become unsteady.
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Before you start: To strengthen your legs and make standing up easier, place a sturdy chair against a wall so it cannot slide backwards. Sit near the edge with your feet flat on the floor and slightly behind your knees; have the armrests within reach for assistance. This movement is for the assessed conditions covered by this version; a disc finding on a scan alone is not a reason to do it.
How to do it:
- Bring the head and chest forward until the head is above the toes, then push through the feet to stand.
- Stand up straight and pause for a moment.
- Sit down slowly and under control; do not sit by "dropping".
Movement tips: Move your head and chest slightly forwards and push through your feet to stand; do not let your knees fall inwards. Breathe out as you rise, and sit down gently rather than dropping onto the chair. Rest sitting down between sets; do not continue with dizziness, unsteadiness or increased leg symptoms.
Amount, repetitions and progression: Perform 3 sets of 10 repetitions. If your knee or back hurts, leg symptoms increase, you feel dizzy or you become unsteady, stop the exercise and do not continue with fewer repetitions. If pain occurs, reduce the repetitions and exercise intensity for later sessions. When the exercise becomes easy with correct technique and no pain, gradually increase the repetitions.
Stop immediately if: Stop the exercise if your knee or back hurts, leg symptoms increase, you feel dizzy or you become unsteady.
Common mistakes: Dropping onto the chair or avoiding hand support despite needing it.
Easier version: Choose a higher chair or a firm cushion, and use the armrests for help.
Gentle Glute Bridge
Raise the pelvis only through a comfortable range without over-arching the back, with feet and shoulders supported. Stop and review the exercise if leg pain or heaviness increases. Also stop and review the exercise if new tingling appears or you develop sharp back pain.
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Before you start: To exercise your buttock muscles, lie on your back on a stable, comfortable surface. Bend your knees, keep your feet flat on the surface and your arms by your sides; this position should not increase your symptoms. This movement is for the assessed conditions covered by this version; a disc finding on a scan alone is not a reason to do it.
How to do it:
- Tighten your abdomen a little so the low back does not take on extra arch.
- Lift the pelvis only to a comfortable height without over-arching the back.
- Lower the pelvis slowly; do not hold your breath or arch the back to gain height.
Movement tips: Breathe out as you lift your pelvis, and lift only as far as you can without arching your lower back. Keep your feet and shoulders supported; you should feel your buttock muscles working, not sharp back pain. Lower yourself gently and rest between sets until you regain control of the movement and can breathe comfortably.
Amount, repetitions and progression: Perform 3 sets of 10 repetitions. If pain occurs, reduce the repetitions and exercise intensity. When the exercise becomes easy with correct technique and no pain, gradually increase the repetitions.
Stop immediately if: Stop the exercise and reconsider the choice of movement if leg pain or heaviness increases, new heaviness or tingling appears, or you develop sharp back pain.
Common mistakes: lifting the pelvis too high and arching the low back; rushing the way down.
Easier version: only tightening the buttocks without lifting the pelvis.
Walking while seated (Seated Marching)
Sit on a sturdy chair and lift each knee only a little in turn. This option must also suit your symptoms and ability. Stop for groin pain or increasing leg symptoms. Also stop if your back hurts.
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Before you start: To activate the muscles at the front of your hips while sitting, choose a sturdy chair and place your feet flat on the floor. Keep your trunk comfortable and upright; this movement is suitable when sitting does not increase your symptoms. This movement is for the assessed conditions covered by this version; a disc finding on a scan alone is not a reason to do it.
How to do it:
- Lift one knee a little so the foot clears the floor by a few centimetres; keep the trunk from leaning backward.
- Lower it slowly and lift the other leg — a rhythm like slow walking.
- Do not hold your breath, and keep the rhythm steady.
Movement tips: Lift your knees one at a time, only a little; do not lean backwards or round your back. Move slowly and breathe normally. Put your feet on the floor and rest between sets; groin pain or increased leg heaviness and tingling are not acceptable.
Amount, repetitions and progression: Perform 3 sets of 10 repetitions on each side. Alternate sides until each side has completed 10 repetitions in the set. If your groin or back hurts, you develop new heaviness in the leg, or leg symptoms, including heaviness and tingling, increase, stop the exercise and do not continue with fewer repetitions. If pain occurs, reduce the repetitions and exercise intensity for later sessions. When the exercise becomes easy with correct technique and no pain, gradually increase the repetitions.
Stop immediately if: Stop the exercise if your groin or back hurts, you develop new heaviness in the leg, or leg symptoms, including heaviness and tingling, increase.
Common mistakes: Lifting the knee so far that the back rounds forward and the trunk leans backward.
Easier version: only lifting the heels off the floor alternately.
4🏟️ Gym training principles
Gym training should reflect your ability, balance and symptoms. Sitting or using support may make some movements easier, but each exercise needs individual assessment. Your physiotherapist and trainer should know your diagnosis and limitations.
Plan strengthening exercises for 2–3 days a week, with rest days in between. Rest for 1–2 minutes between sets; if you are still tired or your technique is not correct, rest longer and make the exercise easier. You do not need to perform all the movements in this article in one session.
Warm-up and cool-down
If cycling suits you, begin with light resistance in a comfortable position. Adjust the seat and handlebars to avoid excessive bending. Add pelvic or seated forward movements only if taught. Slow down at the end and allow secure support and enough time to dismount.
Choosing weight and progressing
Choose equipment and load for leg strength, balance and symptoms. Seated exercise may also be unsuitable; first try light load in a comfortable range. If symptoms start earlier afterwards, stop increasing load and review the plan. No single timetable or mandatory repetition count suits everyone.
Form and breathing
Keep the back comfortable without forcing it to arch or bend. Breathe out during effort. Do not hold your breath, especially if you have high blood pressure.
Session order and structure
After warming up, perform strengthening movements as taught. Practise balance before fatigue, with support. Rest comfortably between sets; sitting should not be used to push on with increasing symptoms.
Risky patterns and safe swaps
If prolonged standing under load worsens symptoms, choose an alternative with the care team:
- Instead of walking with dumbbells, use a light leg press (pushing the machine’s platform with your legs while seated) or seated row (pulling the machine’s handle towards your body while seated) if suitable for you.
- If standing overhead exercise worsens pain, consider a seated version with back support.
- Instead of repeated back arching, use gentle pelvic movement and abdominal exercise within a comfortable range.
- Instead of prolonged, painful treadmill walking, try a stationary or recumbent bicycle.
- Leave out lifting weights from the floor if it worsens symptoms. Choose a supported alternative with the care team; leg press or a bench-supported hip lift does not suit everyone.
Training on more painful days
If the legs become heavy earlier than usual, shorten and lighten the session or stop to rest. Continue only movements that do not worsen symptoms. Do not force yourself to finish; report new or increasing symptoms to the care team.
Weekly plan
A weekly plan can combine tolerable aerobic activity, strengthening and supported balance, with time for rest and recovery. Set session frequency to ability and symptoms. Consider osteoporosis, falls or leg weakness before selecting or progressing exercises.
Signs to stop in the gym
Stop immediately for new weakness, increased numbness, chest pain, unusual breathlessness, dizziness or sharp back pain. New weakness and warning signs need urgent assessment. Report declining walking ability promptly; do not wait for more sessions.
- Avoid: Continuing with increasing leg heaviness, tingling or weakness, lifting with sudden jerks, fully bending the back under load, and difficult balance drills without support and instruction.
5⚠️ Warning signs and when to seek care
Do not attribute new symptoms to longstanding stenosis. Stop exercising and follow the urgency stated for each:
- If bladder or bowel control changes, urination becomes difficult, or the genital or anal area becomes numb, call 115 or go to emergency care immediately. New changes in feeling during sex, ability to get or keep an erection, or ability to reach orgasm together with severe low back pain radiating into a leg need the same immediate action. Do not wait for a routine appointment.
- New pain, numbness or weakness in both legs, or back pain with chest pain, needs emergency care. New or worsening weakness in one leg or difficulty lifting the front of the foot and toes at the ankle also needs urgent assessment.
- Sudden severe back pain after a fall or minor strain, especially with osteoporosis, needs urgent assessment for fracture. Go to emergency care after a major injury.
- Seek prompt assessment for persistent night or resting pain, especially with a cancer history or unexplained weight loss.
- Back pain with fever and feeling unwell needs same-day assessment; seek urgent care for severe, rapidly worsening pain.
- Go to emergency care immediately if a foot suddenly becomes cold, pale or very painful. Calf pain relieved simply by stopping walking also needs circulation assessment; not all leg pain comes from the back.
6✅ Summary and next step
Adapt activity to your ability and stenosis symptoms. Short walks, cycling or strength exercise may help; selection needs assessment. Keep the home safe and look after bone health. Seek an examination if walking ability declines or warning signs appear.
If back pain limits your daily activities, for an assessment and a suitable plan, call Dr Jalil Emad’s clinic on 09137825207, or book an appointment online. In an emergency, do not wait for the clinic to reply; follow the instructions in the warning signs section.
To learn about treatment options, read this page: Non-Surgical Spine Care.
Related guides: Hydrotherapy: Hydrotherapy for the Low Back: Twenty Aquatic Exercises for Chronic Back Pain · Service page: Non-Surgical Spine Care · Also related: Neck pain
This guide is educational and does not replace an examination or your individual treatment plan.
7📚 Scientific references
View scientific sources
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