Resistance bands, a foam roller, a notebook and a water bottle laid out on a wooden floor
Physiotherapy Blog

Physiotherapy Exercises and Advice

Plain-English guides from Prime Physiotherapy Clinic in Birmingham: exercises and advice for back, neck, shoulder, elbow and ankle pain, and when to get help.

Latest Guides

Latest Guides from Our Physiotherapy Blog

Newest first. Each guide covers a common problem or treatment in plain English, with physiotherapy exercises where they help, what to avoid and when to get checked.

Advice Hub

Physio Exercises and Advice by Body Area

Pick the part of the body that hurts to find our guides and the treatment page that goes with them. Every guide is written by Prime Physiotherapy Clinic as general advice, not a diagnosis. Stop an exercise and get help if your pain gets worse or you have new numbness or weakness.

Person doing a gentle hamstring stretch on an exercise mat at home, with a printed exercise sheet and a resistance band beside the mat

Back Pain, Sciatica and Buttock Pain

For lower back or buttock pain that spreads into the leg: gentle stretches, strength moves and the leg signs that need a prompt check.

Neck Pain and Posture

For a neck that is stiff in the morning or sore after desk work: posture exercises and simple changes to your desk.

Shoulder Pain

For frozen shoulder: what to try at each stage, how to keep the joint moving safely and what to avoid.

Tennis and Golfer's Elbow

For outer (tennis) or inner (golfer's) elbow pain from gripping and lifting: exercises that load the tendon and how to keep working.

Ankle and Achilles Injuries

The first weeks after an ankle sprain, and Achilles tendon pain in runners and walkers: rehab moves, balance work and a steady return to sport.

Treatments Explained

How the treatments compare: sports or deep tissue massage, dry needling or acupuncture, and whether to see an osteopath or a physio.

We are not an emergency service. If you think you need medical help right now, use NHS 111 online or call 111. In a life-threatening emergency, call 999.

Need Personal Advice?

Book a 45-Minute Physio Appointment

A guide can show you physiotherapy exercises, but it cannot examine you. If pain lasts, keeps coming back or stops you working or training, book a one-to-one 45-minute appointment at our Hagley Road clinic. We are open 7 days, 9am to 9pm, and every session, including the first, is £50 with no GP referral needed.

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