Please read the following information and then use the links at the bottom of the page if you are looking for further information or exercise.
Here is a list of the main problems and concerns we would recommend you get checked out by a health professional before commencing self- management exercises. These are called Red Flags and may indicate a more serious problem that requires medical assessment.
If your injury is caused by a recent significant traumatic incident to your head, neck or body (e.g. a fall from a height, significant car accident) please have this checked out by a health professional before commencing with an exercise program.
NOTE: if you have a known diagnosis of osteoporosis (low bone density) a small amount of force (e.g. strenuous lifting) may cause problems that require medical assessment.
If you feel any of these signs appear rapidly or over a longer period of time please have these checked out by a health professional.
NOTE: Special attention should be taken if you have a history of long-term steroid/ immunosuppressive drug use, recent joint replacement, dental surgery or steroid injection, rheumatoid arthritis or other joint disease, recent infection, previous history of tuberculosis, intravenous drug use history or alcoholism
Please make sure you have read through the important information about upper back pain before proceeding.
Here are some exercises to help you get your upper back moving better. You may need to build these exercises up gradually.
You may be uncomfortable when you start doing these exercises – make sure the level of discomfort feels acceptable to you and that it doesn’t take too long to settle once you are finished.
The exercises should get easier the more consistently you manage to practice them and this may allow you to progress to more difficult exercises.
These are self help exercises:
This page contains low back pain self-help information, as written by musculoskeletal physiotherapists. Please read the following information and then use the links at the bottom of the page if you are looking for further information or exercises.
Here is a list of the main problems and concerns we would recommend you get checked out by a health professional before commencing self-management exercises. These are called Red Flags and may indicate a more serious problem that requires medical assessment.
Warning: CES is a rare but extremely serious spinal condition that requires immediate assessment.
If you are experiencing the symptoms described in (1) or (2) below, then please have these checked out urgently – usually your GP if within normal hours (8.30am – 6.00pm) or call NHS 24 on 111 at other times.
If symptoms are caused by a traumatic incident to your back (e.g. a fall, car accident), please have this checked out by a health professional before commencing with an exercise program.
NOTE: If you have underlying low bone density (e.g. osteoporosis) or long-term steroid use then smaller amounts of force may cause problems that require medical assessment.
If you feel any of the following signs develop rapidly or over a longer period of time please have these checked out by a health professional.
NOTE: Special attention should be taken if you have a history of long-term steroid/ immunosuppressive drug use, recent joint replacement, dental surgery or steroid injection, rheumatoid arthritis or other joint disease, recent infection, previous history of tuberculosis, intravenous drug use history or alcoholism.
Please make sure you have read through the important information about lower back pain before proceeding.
Here are some exercises to help you get your lower back moving better. You may need to build these exercises up gradually.
You may be uncomfortable when you start doing these exercises – make sure the level of discomfort feels acceptable to you and that it doesn’t take too long to settle once you are finished.
The exercises should get easier the more consistently you manage to practice them and this may allow you to progress to more difficult exercises.
These are self help exercises:
Please read through the following information and then use the links at the bottom of the page if you are looking for further information or exercise.
Here is a list of the main problems and concerns we would recommend you get checked out by a health professional before commencing self-management exercise. These are called Red Flags and may indicate a more serious problem that requires medical assessment.
If your symptoms are caused by a recent traumatic incident (e.g. a fall, football tackle) and you have any of the following symptoms:
NOTE: If you have underlying low bone density (e.g. osteoporosis) smaller amounts of force can cause the problems listed above.
NOTE: Special attention should be taken if you have a history of long-term steroid use/ immunosuppressive drugs, recent joint replacement, surgery or steroid injection. Rheumatoid arthritis or other joint disease. Recent infection, Intravenous drug use or alcohol misuse.
If you have answered Yes to any of these questions then you may be eligible to participate in a new research study.
We are conducting research to learn about how pain at the side of your hip affects function, quality of life and physical activity.
To participate you must be aged 18 yrs or over and currently reside within Greater Glasgow and Clyde.
For further information please contact:
Dr Chris Clifford, Musculoskeletal Physiotherapist by telephone on 0141 331 8806 or by email chris.clifford@ggc.scot.nhs.uk
Please make sure you have read through the important information about hip pain before proceeding.
Here are some beginner-to-progressive exercises to help you get your hip moving better. You may need to build these exercises up gradually.
You may be uncomfortable when you start doing these exercises – make sure the level of discomfort feels acceptable to you and that it doesn’t take too long to settle once you are finished.
The exercises should get easier the more consistently you manage to practice them and this may allow you to progress to more difficult exercises.
These are self help exercises:
This page contains knee pain self-help information, written by musculoskeletal physiotherapists. Please read the following information and then use the links at the bottom of the page if you are looking for further information or exercise.
Here is a list of the main problems and concerns that we recommend you get checked out by a health professional before commencing self-management exercises. These are called Red Flags and may indicate a more serious problem that requires medical assessment.
If your symptoms are caused by a recent traumatic incident (e.g. a fall, football tackle) and you have any of the following symptoms:
NOTE: If you have an underlying poor bone density (e.g. osteoporosis) smaller amounts of force can cause the problems listed above.
Note: Special attention should be taken if you have a history of long-term steroid/ immunosuppressive drug use, recent joint replacement, surgery or steroid injection. Rheumatoid arthritis or other joint disease. Recent infection, Intravenous drug use or alcohol misuse.
Please make sure you have read through the important information about knee pain before proceeding.
Here are some beginner exercises to help you get your knee moving better. You may need to build these exercises up gradually.
You may be uncomfortable when you start doing these exercises – make sure the level of discomfort feels acceptable to you and that it doesn’t take too long to settle once you are finished.
The exercises should get easier the more consistently you manage to practice them and this may allow you to progress to more difficult exercises.
Here is a list of the main problems and concerns we would recommend you get checked out by a health professional before starting self-management exercises. These are called ‘Red Flags’ and may indicate a more serious problem that requires medical assessment.
If your symptoms are caused by a recent traumatic incident (e.g. a fall, football tackle) and you have any of the following symptoms:
Please Note: If you have a known diagnosis of osteoporosis (low bone density) a small amount of force may cause problems that require medical assessment.
Please Note: Special attention should be taken if you have a history of long-term steroid or immunosuppressive drug use, recent joint replacement, recent steroid injection, rheumatoid arthritis or other joint disease, recent infection, Intravenous drug use or alcohol misuse.
Our colleagues in the NHS Greater Glasgow and Clyde Podiatry team have developed a range of information resources for specific foot conditions – please click here to see what resources are available.
Please make sure you have read through the important information about foot pain before proceeding.
Here are some beginner-to-progressive exercises to help you get your foot/ankle moving better. You may need to build these exercises up gradually.
You may be uncomfortable when you start doing these exercises – make sure the level of discomfort feels acceptable to you and that it doesn’t take too long to settle once you are finished.
The exercises should get easier the more consistently you manage to practice them and this may allow you to progress to more difficult exercises.
For advice on managing sprains and strains: NHS inform
The Pain Service Website has information about how the service can help those living with persistent pain and more self management resources.
Being active is really good for all of us but you may not be sure of how much to do to get a real benefit. The UK Chief Medical Officers report (2019) outlined recommendations for the amount and type of activity that adults and older adults should participate in to really get some benefit (Guidelines Infographic).
If you have any queries about your medical suitability for exercising please discuss this with a healthcare professional.
Within Greater Glasgow and Clyde we have a range of physical activity opportunities and activities for participants so there is something for everyone. In addition we have services that offer more support in helping you become more active:
You can find more information here or by emailing the following details to LiveActive@ggc.scot.nhs.uk:
Alternatively, you can access local activity opportunities by searching on ALISS
