Thanks for taking the time to read this,

I had a couple of slipped discs (L4-L5, 1 of which has healed significantly) (with sciatica and that) and have seen multiple physiotherapists. I have confidence in all of them and received enormous benefit but it is always good to get more expert opinions. Some of what they advised contradicted each other and another physio I saw for a pec tear suggested avoiding some of their prescriptions for my spine. My programme is currently:

Twists 20 reps
Knee Rolls 20 reps
Knee Tucks/Lying Knee Raises 20 reps
Step Ups 10 reps
Hip Thrusts 10 reps
Chair Get Ups 10 reps
Resistance Band Pulls 10 reps

Back Extension Stretch- 6 sets per session, 2 sessions per day.


Once in the morning and again in the evening. Swimming and using a cross trainer for cardio standard 30mins 5 day per week. Twists may also be done throughout the day.


Variations from time to time such as lunges instead of chair get ups.

Can you suggest any improvements or additions to improve my exercise regime? One suggested training more conventionally for sets e.g. 4 per session every other day as opposed to 1 set twice per day. Also I am hoping to get back to some Self Defence training after surgery does anyone know exercises I could perform for this before surgery?

Many thanks,

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