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Prevent & Treat
Back Pain
(& Sciatica)
Physio Advice & Exercise Videos
Get rid of your back pain or sciatica with advice from our Spinal Specialist
Physiotherapist and Osteopath, even if treatment has failed elsewhere.

Physio, Osteopathy, Massage

Assessment, diagnosis & hands on treatment of:
• Back and neck pain

• Shoulder problems

• Sports injuries including running and cycling

• Hip and groin pain

• Work or stress related pain

• Complex or persistent pain

• Knee injuries

• All joints, muscles, nerves and tendons

Extracts from our 100% five star reviews:
“Best I have ever encountered, amazing results, magic hands.”
“Incredibly effective and quick results, the value for money and time is second to none.”
“Expert knowledge, personable and professional.”
“Long-term solution to my back pain and fitted around my work.”
“Had physio elsewhere for nine months with no improvement. After one session I saw immediate
results and could run pain free.”

For free physio exercise videos and advice
go to www.octopusclinic.com. Book now: 0207 583 8288

Back Pain (& Sciatica)
Free Online Physio Exercise Videos
If you have back pain these videos are for you. Our
Specialist Physiotherapist will guide you through
exercises to prevent and treat back pain and sciatica.
The videos include exercises you can do at your desk, at
home or in the gym as well as sports-specific exercises.
Simply go to www.octopusclinic.com and click on the
videos section.

Your Diagnosis
Special questions and hands on testing tell us what is
causing your pain and how it can be treated. Our website
gives information on common problems with the spinal
discs and joints, muscles, ligaments and tendons as well
as referred pain. Nerves, like the sciatic nerve,
come out of the back and can send pain down the leg
causing ‘sciatica.’

Established or ‘Chronic’ Pain
The longer you have pain the more your brain becomes
involved, so that after a few months of pain there are
established pain pathways independent of the original
damage. Our website gives lots of information on the
common causes of back pain and chronic pain.

Book Now
0207 583 8288

Free
exercise videos
& advice
www.octopusclinic.com

Treatment
Hands-On Immediate Relief
We will use our hands to get rid of your pain quickly
and thoroughly using techniques like massage, joint
manipulation and mobilisation, acupuncture and taping.
Keep moving as much as you can, alternate warm and
cool packs and avoid sitting or lying slumped.

Exercise
Research is conclusive that this is the best way to treat
and prevent back pain. Build-up in small increments and
pace yourself in ALL aggravating activities. Getting your
heart and lungs pumping has multiple benefits including
endorphins and increased circulation.

Correct Your Movement
You need to improve the way your back moves so that
excessive forces do not go through the wrong structures,
causing damage. Analysis and correction of how your
back is moving is therefore key, whether sitting at a desk
- see video 43 - or going for a run - see video 05.

Exercises & Stretches
For the videos go to www.octopusclinic.com

Pelvic Floor & Deep Abdominals
These muscles support your lower back and pelvis. Put one hand on your upper abdomen and focus on breathing
gently from here. Put the other hand on your lower abdomen. Gently switch on the muscles that stop you opening
your bladder and bowels. Maintain your lower back curve throughout. Progress by adding arm and leg movements.
See videos 07-10 & 01-04.

Chair Twist
A stiff upper back is a common cause of back pain. Sitting up straight, turn your body and reach around to hold the
back of the chair. Keep your feet on the floor and pull yourself gently around to slowly rotate your upper back. Make
sure it is completely pain free. Repeat x 10 in both directions. See video 67.

Pelvic Tilts in Sitting
Shuffle forwards to give yourself space. Create a concavity in your lower back by tipping your pelvis forwards and
then flatten and round your back the other way by tucking your tail bone under. Repeat x 10. See video 46.

For videos, advice and information on our services go to
www.octopusclinic.com or to book now call 0207 583 8288

Book Now
0207 583 8288
info@octopusclinic.com

Physio, Osteopathy, Massage

Blackfriars Clinic
13-15 Bouverie Street, EC4Y 8DP

Fleet Street Clinic
29 Fleet Street, EC4Y 1AA

Holborn Clinic

Performance Ground, 23 Kingsway
Holborn, WC2B 6UJ

www.octopusclinic.com

Get 10% off
your first consultation
Use promo code

NOPAIN01

Providers for all insurance companies including Bupa and AxaPPP.
Same day appointments available.


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