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The lower back rehabilitation class aims to help you recover from your back injury injury or surgery and to show you how to get your joint movement, muscle power, flexibility and balance back.

We want to support you to achieve your goals and return to your normal levels of activity. Having looked at the difficulties and / or pain you are experiencing, we are offering you this as the best and quickest way to make a full recovery.

What to expect

This is a physical, progressive exercise rehabilitation group. The group usually consists of up to 12 people, who are at varying stages of recovery for a variety of problems. The therapist will confirm some details with you at the start of the class and provide you with information on what to expect. You will be monitored and guided through the exercises and with time you will become familiar and more confident. We would like you to attend 4 regular sessions and it is important to practice these exercises at home in between sessions and once your treatment has finished.

What will I need?

  • Wear loose fitting clothing that is comfortable to move in
  • Wear supportive footwear such as trainers
  • You may wish to bring a drink

Find your nearest service

Vita Health Group works in partnership with the NHS to provide Musculoskeletal (MSK) services across the UK by a team of experts who are committed to excellence in clinical standards and customer service.

NHS Physiotherapy
A healthcare professional assists a woman performing an exercise in a bright room with plants. The professional wears a shirt with the logo "Vita Health Group."

Try to find 5-10 minutes in your daily routine to complete some of these exercises, choosing 3-4 different ones each time to practice.

To make progress with your recovery, each exercise should be easy and comfortable at the start but slightly uncomfortable by the end, with the discomfort easing within 10 minutes of finishing.

If it is too hard (very uncomfortable or doesn’t ease off) do less repetitions or the easier version next time. If it is too easy (doesn’t get uncomfortable by the end) do more repetitions or the harder version of the exercise next time.  The exercises provided are a guide and not all of them may be appropriate for you.  Speak to your therapist for specific guidance on your home program or if you have any concerns with any of the exercises.

Self-help exercises

A person lies on a white surface, wearing a blue shirt and black shorts. In the left image, knees are bent with arms spread wide. In the right image, legs are tilted to one side.

Exercise 1

Lie on your back with your knees bent and your feet on the floor (crook lying). Place your arms out to the side for stability. Slowly lower your legs to one side until you feel a gentle stretch. Return to the central position and repeat. Keep your knees together during the movement.

+ To make this harder take your left arm over to the right side as your knees go to the left, and right arm to the left as your knees go to the right to increase the stretch.

– To make this easier, starting with your knees in the middle, just rock your knees very gently side to side.

Two images showing a person in exercise poses on hands and knees. On the left, their back is arched, head up; on the right, their back is rounded, head down.

Exercise 2

Start on all fours with your back straight, hands under the shoulders and knees under the hips.

To do the dog stretch, slowly inhale and let the belly fall toward the floor to arch the back and extend the head at the same time; hold for a count of 3.

To do the cat stretch, slowly exhale, round the back and tuck the chin to the chest; hold for a count of 3.

Alternate between these two positions slowly.

+ To make this harder push into the stretch and hold for 5 in both directions.

– To make this easier move your back gently up and down, whilst your head moves gently in the opposite direction from the all fours position (as your back goes down your head comes up, as your back comes up your head drops down).

Man lying on a mat performs leg exercises, sequentially lifting and bending knees. He wears a blue shirt and black shorts. The background is plain white.

Exercise 3

Lie on your back with your knees bent and your back in neutral position (slightly arched).

Make yourself steady by gently squeezing the muscles you would use to stop yourself weeing, and the lowest part of your tummy muscles, without holding your breath.

Maintain normal breathing while you lift one thigh until the knee points towards the ceiling.

Keeping those pelvis and tummy muscles switched on gently, raise the other thigh until the knee points towards the ceiling.

Lower the first foot on the ground, then the second.

Alternate the starting side.

+ To make this harder, from the point where you have both knees pointing to the ceiling, stretch one leg out straight, lowering it to halfway between being on the floor and pointing to the ceiling, then bring back to it’s bent position. Do the same with the other leg; then lower both to the ground one at a time as before.

– To make this easier just lift the legs one at a time and put them back down to the floor so that you don’t have them both up at once.

Man in a blue shirt sits on a chair with feet flat, moves from sitting straight to leaning sideways with arm over head, demonstrating a seated side stretch against a white background.

Exercise 4

Sit up straight in a chair and look directly ahead of you.

Lift one arm up and above your head and slowly bend sideways while reaching down with the opposite hand, until you feel a stretch at the side of your trunk.

Relax and come back to the middle. Repeat to the other side.

When you bend your trunk sideways, do not twist or lean forward. Keep your body straight and facing forward.

+ To make this harder start in a standing position, lift your arm and bend sideways, reaching down with the opposite hand until you feel a stretch. Come back to the middle and repeat to the other side.

– To make this easier, in sitting, put both hands on your shoulders and slowly bend sideways without twisting or leaning forwards. Come back to the middle and repeat the other side.

A woman sits on a pink exercise ball; in the first shot, legs are bent, and in the second, she extends one leg forward, with a white background.

Exercise 5

Sit on a ball with your thighs parallel to the ground, your feet flat on the floor and your back in a neutral position (slightly arched).

Make yourself steady by gently squeezing the muscles you would use to stop yourself weeing, and the lowest part of your tummy muscles, without holding your breath.

Maintain normal breathing while you straighten one leg until you feel a gentle stretch keeping your back and pelvis completely still.

The ball should not move during the exercise. Lower your leg and repeat with the other leg.

NOTE – if you are doing this at home without a physio ball perch on the edge of your mattress on your bed, and do the same movements.

+ To make this harder raise both arms as you raise each leg, hold for a count of 3.

– To make this easier steady yourself in the same position as above, but just take one foot off the ground at a time, without straightening the knee.

A woman in exercise attire performs a lunge, transitioning from standing on a plain white background, demonstrating a fitness movement.

Exercise 6

Stand and step forward keeping your trunk vertical.

Bend the front leg, keeping your knee cap in line with the 2nd toe and pelvis level, don’t bend at waist.

Push back up to the starting position.

+ To make this harder step out further, bringing the opposite hand forward in front of you at the same time

– To make this easier reduce the size of your step

Woman in a blue shirt demonstrates a squat exercise. She stands upright, then squats with arms extended forward. Both images are set against a plain white background, showing exercise steps.

Exercise 7

Stand with both feet slightly wider apart than usual and facing forward.

Slowly lower your body into a squat position while keeping your back straight and your knees going forwards over your toes. Lean slightly forward just like you were sitting in a chair, keeping your heels on the ground.

Push through your heels and activate the muscles in your bottom to come back to standing.

Repeat.

+ To make it harder squat deeper, bending your knees more

– To make it easier do a shallower squat, as if you only got half way to the imaginary ‘chair’

A woman in a blue shirt and black pants performs a dumbbell exercise; first standing, then bending forward at the hips, in a well-lit, simple space. No text appears.

Exercise 8

Stand with your arms on each side, holding a weight in each hand and your knees slightly bent.

Keeping your back straight and your bottom pushed back, bend forward from your hips until you feel a gentle stretch behind your legs.

Return to the standing position using the muscles in the back of your legs and your bottom.

Keep your back straight, chin in and shoulders back throughout.

NOTE – at home you could use tins of food or small drink bottles to act as weights

+ To make it harder when you are upright lift the weights first to your shoulders, then above your head. If you are doing this make sure the weights stay in front of you and you don’t lift them behind you or arch your back.

– To make it easier do the same movement but without the weights

FAQs

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What is a group exercise class?

Recovering from injury often requires rehabilitation exercises that are gradually progressed over a number of weeks. Group Exercises Classes are small rehabilitation groups that are specifically designed to deal with common injuries or conditions that patients experience. When supplemented with at home exercises the vast majority of MSK conditions respond very well to consistent and progressive exercises over 12 weeks. Group Exercise Classes are a safe and effective way to help patients recover and get consistent support to learn suitable exercises and progressions for the first six weeks. Exercising in a group environment i.e with other people with the same or similar condition provides:

  • Exercises which are specific to a patient’s condition
  • Exercises set at the right intensity for an individual
  • A Physiotherapist on hand to field any questions or concerns
  • Encouragement and support from other patients in a similar situation
  • Education about specific conditions, managing symptoms and the benefits of exercising
  • The overall physical and psychological benefits of being more active

The exercises in a class are prescribed and performed for various reasons including strengthening muscles, improving the cardiovascular system, and developing or maintaining physical skills like balance. Our physiotherapists are experts in prescribing the right exercises to resolve various problems e.g., low back pain, early osteoarthritis etc.

What is involved?

  • 1 class per week over a 6-week period led by one of our physiotherapists
  • Each class will last 1 hour but everyone tends to start at slightly different levels
  • Over the 6 weeks, the exercise will gradually increase but we will help you pace this What is involved?

Group Exercise Classes are delivered on a rolling program so patients can access them at any time. All we ask if for patients to be able to commit to a regular time every week to benefit from the classes.

What should I expect from an exercise class?

During the class you will carry out an average of a 30–40 minute exercise programme, including a warm up and call down. Following this will be a chance to ask any questions which can include an educational component around covering various topics from how to exercise, to knowing how to manage pain flare ups. The exercise circuit is supervised by a rehab therapist who will check that you are doing the exercises correctly and safely.

ll of the exercises have been chosen as they will work to strengthen yourself in a safe way. However, if you feel that your pain is worsening when doing the exercise class, please tell the therapist. We will be able to tell you if you are doing the exercises right or if they need to be altered.

We aim to provide you with a block of classes. However, if you cannot attend for a week, we cannot guarantee that we can offer you a further class to make up your sessions. We recommend you chose a time to start when you know you are going to be able to make the regular attendance. Most people manage well if they are able to attend all of the sessions.

What should I wear to the exercise class?

Please wear suitable clothing that is appropriate for an exercise class. Gym or sportswear is probably the best clothing to wear, or something you feel comfortable in that will allow you to move freely.

What if I need to cancel an exercise class?

Please call as soon as you know you will be unable to attend the class and any cancellations must be made at least 24 hours prior. Should you wish to cancel over the weekend or out of hours, please leave a message on our answering machine. Our cancellation policy is intended to avoid unnecessary loss of appointments, which can lead to increased waiting times:

• If you fail to attend your appointment or cancel with less than 24 hours’ notice you will be discharged back to your GP.
• Frequently cancelling your appointments with more than 24 hours’ notice will also lead to being discharged back to your GP.
• If your last appointment was over 12 weeks ago or more, we may ask you for a new referral. This is because your injury may have changed in that time, and we will need to re-assess you and create a new treatment plan for you.
• We understand it can sometimes be unavoidable to cancel your appointment and these circumstances will always be considered if you inform us that you are unable to attend.

Contact us on 020 8187 4280

Should I do exercise outside of the class?

Yes! To get the best results from this programme, you should be doing exercise at home on a regular basis as well. If your physiotherapist gave you some exercises to carry out before the class, continue with these. We also suggest that you add at least one of the exercises taught to you during the class. Try and create a manageable daily routine to follow.

The benefits of exercise

Physical benefits

• Energy levels increased
• Increased physical strength
• Completing longer walks
• Grants you some more ability to do more things that you may enjoy
• Decreases chance of developing OA by 83%

Mental benefits

• Stimulates release of dopamine and serotonin*
• Improves mood
• Reduces stress
• Improves sleep
• Better digestion

Serotonin has been shown to aid with sleep regulation and reduce constipation.

Reduces the chances of major illness

• Dementia – Reduced by up to 30%
• Hip fractures – Reduced by up to 68%
• Depression – Reduced by up to 30%
• Cardiovascular disease – Reduced by up to 35%
• Type 2 diabetes – Reduced by up to 40%
• Colon cancer – Reduced by up to 30%

NHS guidelines recommend the following

Moderate Activity

150 mins of moderate intensity exercise a week = 30 mins x5 per week.

Moderate intensity = any exercise that elevates the heart/ breathing rate to a point where you can still hold a conversation.

Intense activity

75 mins of intense exercise a week = 15 mins x5 per week.

Intense exercise = any exercise that elevates heart rate.

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