1) pain travelling below the knee,

2) pins and needles or numbness,

3) weakness in the leg or foot,

4) one-sided sciatica or radiculopathy,

5) a visible lateral shift,

6) symptoms that are worsening instead of improving.

1) Complete your daily mobility routine 2–3 times per day on most days, without increasing leg pain, pins and needles or numbness.

2) Identify at least 1–2 relieving positions or exercises that help reduce symptoms, centralise pain, or make standing and walking feel easier.

3) Improve tolerance to gentle lumbar extension exercises, such as McKenzie extension on elbows or hands, provided they reduce or centralise symptoms.

4) Reduce the intensity, frequency or spread of referred leg symptoms where possible, especially if symptoms are currently travelling into the buttock, thigh, calf or foot.

5) Improve confidence with basic daily movements, including getting out of bed, standing from sitting, walking short distances and changing position regularly.

6) Begin low-level core and glute control exercises with good technique, without holding your breath, over-bracing or aggravating lower back or leg symptoms.

7) Avoid major aggravating activities during this early stage, including prolonged sitting, repeated bending, heavy lifting, running, impact exercise and loaded spinal flexion.

8) Understand whether special exercises such as side glides are appropriate for your presentation, especially if you have one-sided pain, sciatica/radiculopathy or a lateral shift.