The early stages of rehabilitation focus on identifying the movements and positions that help settle symptoms, improving lumbar and hip mobility, and gradually restoring confidence with movement. For patients who respond positively to extension-based exercises, these movements can form an important part of early symptom management and centralisation. As your symptoms improve, rehabilitation needs to progress beyond stretching and mobility.

Building sufficient core, glute, hip and lower-limb strength is essential for restoring your ability to tolerate normal movement, lifting, exercise and daily physical demands.

This 24-week program provides a progressive pathway through these different phases, with exercise instructions, educational videos and guidance on when to increase the difficulty of your rehabilitation. The goal is not simply to feel better for a few days. It is to progressively rebuild your physical capacity and develop the strength and movement confidence needed for an active lifestyle.

Every exercise in this program has a purpose, from the earliest mobility movements to the more challenging core, glute and functional strengthening exercises. You'll receive clear exercise demonstrations, detailed instructions and guidance on how to organise your rehabilitation throughout the week.