These are the self-help strategies Kelly most commonly recommends to patients. They are evidence-based and appropriate for most people with common musculoskeletal complaints. They complement — but do not replace — professional chiropractic treatment.
Back Pain Self-Help
Stay Active — Don't Rest in Bed
The evidence is clear: bed rest worsens back pain. Keep moving as normally as possible. Gentle walking is one of the best things you can do for an acute back episode.
Heat vs Ice
🧊 Ice (first 48–72 hours)
Apply for 15–20 minutes every 2–3 hours. Wrap in a cloth — never apply directly to skin. Best for acute injuries with swelling or inflammation.
🔥 Heat (after 72 hours)
Heat pack or warm bath for 15–20 minutes. Relaxes muscle spasm and improves circulation. Best for chronic stiffness and muscle tension.
Exercises for Lower Back Pain
Perform gently, stop if pain increases significantly:
Knee-to-chest stretch
10 reps each side, 2× dailyLie on your back. Bring one knee gently to your chest, hold 20–30 seconds. Releases lower back tension and hip flexors.
Cat-cow stretch
10 repetitions, 2× dailyOn all fours. Gently arch your back up (cat), then let it sag down (cow). Mobilises the whole spine and reduces stiffness.
Pelvic tilts
15 reps, 2× dailyLie on your back, knees bent. Gently flatten your lower back into the floor by tightening your abdominals. Hold 5 seconds. Activates deep stabiliser muscles.
Child's pose
Hold 30–60 seconds, repeat 3×Kneel and sit back onto your heels. Reach arms forward along the floor. Gently decompresses the lumbar spine.
Neck Pain & Stiffness Self-Help
Posture and Screen Setup
The most effective long-term intervention for desk-related neck pain is correcting your workstation:
- ✓ Monitor top should be at eye level — use a riser if needed
- ✓ Screen should be at arm's length (roughly 50–70 cm)
- ✓ Keyboard and mouse close to body — elbows at approximately 90°
- ✓ Chair height: feet flat on the floor, hips slightly higher than knees
- ✓ Take a 2-minute movement break every 45–60 minutes
Neck Mobility Exercises
Chin tucks
10 reps, 3× dailySitting upright, gently draw your chin back (not down) to create a "double chin". Hold 5 seconds. Strengthens deep cervical flexors and counteracts forward head posture.
Neck rotation
10 reps each direction, twice dailySlowly turn head left and right to full comfortable range. Do NOT push into sharp pain. Improves cervical rotation and reduces stiffness.
Lateral flexion stretch
Hold 30 seconds each side, twice dailyGently tilt your ear toward your shoulder. You can use gentle hand pressure — never force it. Stretches upper trapezius and scalenes.
Upper trapezius release
30 seconds each side, as neededSit or stand. Place one hand on the opposite shoulder. Apply gentle downward pressure while tilting your head away. Targets the most commonly tight muscle in desk workers.
Headache Self-Help
Tension Headache Triggers to Avoid
Sciatica Self-Help
Sciatica (pain radiating down the leg from an irritated sciatic nerve) can be managed with the following, though professional assessment is strongly recommended:
Piriformis stretch
Hold 30 seconds each side, 3× dailyLie on your back. Cross one ankle over the opposite knee. Gently pull the uncrossed leg toward you. Releases piriformis, which can compress the sciatic nerve.
McKenzie extension (prone press-ups)
10 reps, 3× daily if it helpsLie face down. Place hands under shoulders and gently push your upper body up while keeping hips on the floor. Stop if leg symptoms worsen.
Avoid prolonged sitting
Move for 2–5 minutes every 30 minutesSustained pressure on the lumbar discs and nerve roots worsens sciatica. Set a timer if needed.
Not getting better with self-help?
If your symptoms persist beyond 4–6 weeks, are worsening, or are affecting your daily life, a professional assessment is the right next step. Book with Kelly for £37.
Book Consultation — £37