Exercise Schedule for a pain free back - Liverpool Chiropractic Clinic

Ok so I’ve highlighted the need for regular aerobic exercise, strength training, postural and core training as well as an active warm up. Now I just want to show you an overall plan of how it should look over the course of a week.

Monday: 5-10 Minutes Core / Postural Work (Can Be Included as part of a warm up)
30 Minutes Cardio
(Total 35- 40 Minutes)

Tuesday: 5-10 Minutes Core / Postural Work (Can Be Included as part of a warm up)
30 Minutes Strength Training
(Total 35- 40 Minutes)

Wednesday: 5-10 Minutes Core / Postural Work

Thursday: 5-10 Minutes Core / Postural Work (Can Be Included as part of a warm up)
30 Minutes Cardio
(Total 35- 40 Minutes)

Friday: 5-10 Minutes Core / Postural Work (Can Be Included as part of a warm up)
30 Minutes Strength Training
(Total 35- 40 Minutes)

Saturday: 5-10 Minutes Core / Postural Work (Can Be Included as part of a warm up)
30 Minutes Cardio
(Total 35- 40 Minutes)

Sunday: 5-10 Minutes Core / Postural Work

Now firstly, this is an example of an ideal plan in a perfect world and I know many of you will be thinking ÔÇÿhow can I fit this inÔÇÖ, but I firstly wanted to highlight what your schedule would look like. So here it is.

This may look like a lot, but let’s be real, its only 40 minutes of exercise a day, which is ÔÇª% of your time each day. And the aerobic sessions can include a 30 minute walk, a at home pilates class, or a dance lesson. The strength training can be done at home using your body weight or some minimal equipment.

Any excuse you come up with is exactly that, an EXCUSE. If you canÔÇÖt do a few exercises in your house and then go for a 30 minute walk on a regular basis then it’s plain laziness. I’m sorry but it’s true. IÔÇÖm not asking you to go out and run a marathon. I say it time and time again, the more active you are on a regular basis the less pain you feel and the better your body moves and feels. You have time to sit in front of the TV for a few hours each evening, GET UP And GET MOVING.

If you are suffering from back pain our Liverpool Chiropractor can help you with fast, effective pain relief.┬á Please┬ácontact us┬áto make an appointment.

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Güvenç Ahmetoğlu

1733834894

1733513946

Fabulous consultation and service from Didi. Had a neck and shoulder problem that was relieved very quickly.

1732798233

Visited the clinic today for the first time, the clinic itself is brand new, it’s bright, fresh and clean.I had booked in for a deep tissue sports massage with Oliver for 1 hour. I had a back injury 10 years ago and have suffered with my back and shoulders since, I’ve visited many therapists for massage over the years and have to say this was by far one of the best.The pressure and technique that was administered was 10/10, towards the end of the session Oliver applied cupping treatment to my spine which really worked to stretch the spine and muscles.I can highly recommend the clinic and Oliver to anybody who really needs deep tissue/sports massage.I will definitely book in here again.

Annie Williamson

1731089054

Oliver was brilliant - great sports massage and recovery/prehab expertise shared!

1730131490

I decided to visit the clinic when I was suffering for sciatica for about 6 months on and off and after visiting NHS where I was also admitted once and multiple physiotherapy sessions nothing worked only good thing happened was I got MRI scan done by them. But one day the pain went to its worst condition. I could barely walk 5 mins straight due to pain in my glutes and down to my foot.I was treated by Alex for about 3 months with atleast once to twice each week. He listened to my problems and focused on the painful region and explained the treatment that he would undergo.I can't thank enough for the treatment because I can go back to my daily routine with ease PAIN FREE.Also would like to thank Goda and Niamh for making my sports therapy (deep tissue )session amazing with fun conversation and making me comfortable. Also Lois for the amazing deep tissue therapy.Anyone suffering for herniated disk or sciatica can't recommend enough.Note: The sciatica pain has not completely gone I have like 2% still but which is getting better daily by also actively doing exercises and stretching after the session at home.

1729771363

When I first booked to see Alex I was in a really bad way. I couldn’t walk or even stand without horrific pain down my leg and in my lower back.I was 3 months into a sports injury and nothing I had tried had worked so far.At my first appointment, Alex listened while I told him what had been going on and he did his initial assessment and straight away knew what was wrong with me.I had a few bulging disks and my alignment was completely off. The aim was to have me as pain free as possible before a holiday I had booked in 5 weeks.Alex was caring, knowledgable and every session filled me with hope and left me feeling positive, I was getting out of pain more and more each week.It’s been a long process but 6 months on, I am virtually pain free and can finally start to train again, which he knew was reallyImportant to me!I couldn’t recommend this amazing place enough, and to have the feeling that someone really wants to help really does matter.Hope this helps someone too!

1729755274

Natalie Bonfield

1723895910

We've been regular clients of the clinic for years now and can't recommend them highly enough! Alex is brilliant as are the rest of the team - they offer support, advice, exercise suggestions and you always feel welcomed and listened to ... just book an appointment and you'll see!

1723029458

Wish I had have of gone sooner...Jamie has really helped me with lower back pain..loosened me up I can walk further without pain .

1722930191

I had terrible back pain in 2014. The reviews for Alex were very good so I booked in. I have had very little back pain since then but there have been problems with hamstrings and shoulders - all received treatment.I have been attending the clinic every month since then. It is exceptionally efficient. I have recomended it to several people at sports clubs if they have sore backs or legs or elbows or necks.Highly recommended.

1722887888

I have been attending the clinic since it started , thoughout that time i have experianced various treatments and therapies for various issues, the team were a great help in my recovery from major knee surgery . The team are very welcoming and proffessional , i continue to attend on a monthly basis were they help in keeping me fit and well in both mind and body.They have good onliine teratment videoes to assist in you general well being.

1722880553

I have been attending this practice for a few weeks now ,absolutely brilliant everyone is so friendly and professional,Joe have been a star helping me to get back to being me highly recommend 😊

joan mcloughlin

1722875426

I have been going to see Alex at Aigburth Road Clinic for years now such a great experience Alex and his team are brilliant I couldn't praise him or his team enough his expertise does wonders for my bones and am very grateful for all he does to help me

Gabriel Bogdan Gheorghe

1722847560

I had an accident at work, an injury that is quite severe, the GP could not help in any way, but once I had my first Chiropractic treament for the dislocated ribs, I was able to recover quickly.Since I attended here, I don't need the NHS anymore.I recommend for all kind of injuries!

1721145310

I want to express my sincere gratitude to Dr. Kelly and the entire team. I’ve been attending this clinic for a few months for lower back pain that been getting worse over the years. Dr. Kelly did an incredible job to get back into my normal activities quickly. Dr Kelly always takes time to answer any questions I had and helped with advice and exercises to aid with recovery and help with increasing my mobility and strength. I highly recommend Liverpool Chiropractic & Sports Injury Clinic.

1720617957

I am with Dr Kellie, the treatment is 100% working. Thank you...

1720010901

Have been going to the clinic for a few weeks now and already feel so much better. Dr Kellie Tan is extremely kind/friendly and very good at her job! She always makes me feel at ease. Very happy to have her as my chiropractor.

Ashly Rosewarne

1719607056

Great place and the people are so polite

1717882420

Christine Grant

1717624522

Had issues with right side weakness walking. Seen a number of people but no improvement until seeing Dr Kellie. Pain has really reduced and I now have more good days than bad. Great advise given on general lifestyle, exercise, sleep. Positive for the future now.

1716456269

1714722044

I had some pain in my middle back, I was treated by Dr Jamie Wheeler, treatment was great 💎 after several sessions of acupuncture,massage and cracking my spine and neck 🤣👏 everything feels so MUTCH better. I highly recommend this practice and Dr Jamie ⭐⭐⭐⭐⭐

Richard Gordon-Smith

1714171281

So, it wasn’t sport that caused my problems, but a lifetime of playing the violin! Tension and ahoulder pain had been a problem for years. Nothing eased it until Kellie Tan at the clinic rearranged my bones and muscles into their proper shape. The process was not difficult for me, as week by week she gradually eased everything back into place. I soon found I had more freedom of movement in my neck and spine and I was finally able to stand straight and move my head without pain. Thanks Liverpool Chiropractic and Sports (& Music!) Injury Clinic!

Aury Royo Alonso

1714125963

I came to Liverpool Chiropractic Clinic after I had pretty much given up on my lower back pain after 6 months of the onset. I had been to three different physiotherapists, all of them sending me exercises to be performed everyday for over 40 minutes which I didn't have, if I wanted to also attend the gym. Also these exercises in many cases made things worse, to the point that at Christmas I couldn't even get dressed without crying because of the pain. It was then when I found the clinic. At this point I was very sceptical that they could help me and I was convinced that only an MRI was going to reveal something major that needed surgery. I however started with the sessions with Dr Kelly and I am so pleased I took this decision. My back has improved so much I can barely feel the pain in my everyday life. Of course I have my ups and downs, specially after weight lifting, but the recovery time is also a lot shorter. It takes time, I'm not lifting as much as I used to but I'm in a position in which I can start trying, and it's so rewarding to see the improvement and a feeling of relief that there might be a way out of this. Thank you to Dr Kelly and the amazing team, you have given me both physical and mental relief. Big thank you also to the reception girls for being so nice every time.

1711532779

I was recommended to try a Chiropractor and chose this one. What a great decision. Felt comfortable as soon as I arrived and under the care of Kellie, my posture and painful knee have improved so much. I feel I am walking on air when I leave the practice. I can now walk for three miles without any discomfort. So pleased to have progressed so quickly. Thank you Kellie 😊

1710264062

The staff are loverly and l am now walking with more confidence after l broke my ankle. I am getting out and have started swimming again

1708967075

First class staff and service the only place to go in the north west

1708691963

2 out of 2 times have helped me with a Knotted muscle on my shoulder blade and a sore lower back. Very thankful :)

Charlie Cassidy

1708628274

Had a great experience here for some lower back pain. My assessment was thorough and my therapist helped me to understand the cause of my pain and suggested various exercises to help. I also received a sports massage which was so helpful. Would recommend this service - very professional.

1708544873

Truly exceptional. I have been going to see Dr Kellie Tan since October and I'm now at the point I very rarely have / notice any pain at all.Kellie instantly puts you at ease, I have always felt so comfortable during my appointments with her. She is also really thorough and excellent at explaining the problem and treatments. Kellie has really encouraged me to make manageable changes that have made a massive difference, all in a really kind and non judgemental way.The experience has been seamless, you can just tell so much thought has gone into the clinic. The reminder emails / texts, the tips they send out and the YouTube videos so you can continue to improve at home - I could go on and on!Fabulous team, everyone is always smiling and so welcoming. Thank you so much

1707852342

I cannot recommend this clinic enough. I was really anxious about attending but from the minute you walk through the door you are welcomed. All the staff are friendly and cannot do enough for you. I have been having treatments with Dr Kellie Tan for around 6 weeks now and she has changed my life. She has helped me with both my lower back and shoulder problems. I can not remember the last time I felt this good. I have been raving to anyone who would listen about this place. It honestly, does not just solve your pain issues but treatment really does help your overall health. Dr Kellie is such an asset to this clinic. She is not only a talented physician but she takes such care in making you feel like you are the only client that she treats. She is always asking about my children and it really is these little things that make such a difference. Thank you Dr Kellie and Liverpool Chiropractic Clinic; you have given me my life back!!

1707818269

I have been coming here for over 12 months, I can not fault the staff at all , Alex who has been doing my adjustments has helped me so much from my original issue ( which has vastly improved) to any new issues that can crop up, then the lovely ladies and gentlemen who do the deep tissue massage, everyone is friendly, helpful, professional and knowledgeable, I can not praise everyone enough and highly recommend this establishment.

1707730230

Absolutely life changer. Since attending this clinic I have seen 100% improvement in my mobility. Back and knee pain was horrendous. I couldn’t walk or stand for more than a few minutes, now I can do hours. Worth every penny that is spent. Staff are lovely and do look after you.

1707720495

Always a positive experience at the Liverpool Chiropractic clinic. You will be greeted by warm and friendly reception staff who strive to accommodate convenient times for the range of treatments on offer. Alex has an ongoing team of experienced and knowledgeable practitioners who provide appropriate advice and guidance at each appointment. My sister and I have benefitted from the monthly maintenance plan at the clinic over the past 2 years and I would highly recommend Alex and his team!

1707694940

Been coming to the clinic for over 3 years and it's the best thing I could have done for my back. The chronic pain in my lower back is a lot less intense and I have less frequent flare ups down to having regular appointments with Alex. Even throughout my pregnancy last year the staff here were phenomenal, right from the staff on reception to the chiropractors and sports therapists. I would highly recommend Alex and the team to everyone. I cant fault them all. Thank you for everything xx

1707689162

Surugiu Ciprian

1707683853

Very good clinic, i go there with big pain on my right hip, i have low pain after first consultation, after few mounts i been full recovered! Worth every penny for treatment!!!

1707682710

After suffering from lower back pain and severe migraines I attended the clinic back in 2021 to see if there was anything they could do. Ever since my migraines have improved significantly and my mobility has increased ten fold since starting the initial and ongoing treatment from the team. Always welcoming, always friendly and always able to put a smile on my face if I’m having a bad day. Thanks Team!!!

1707682405

Would definitely recommend! I’ve been going to Alex on and off for years. Using and combining different therapies Alex and the team have reduced my back and neck issues to nearly nothing. They are thorough and provide you with the necessary exercises to do at home to assist and maintain your recovery. I now only visit as needed for ongoing maintenance. Great service, friendly and welcoming and definitely know their stuff!!

1707682248

Lovely little practice joe is my chiropractor and he's amazing understanding only been a few times but my posture is feeling Mies better!

Asandoaie Petru Lucian

1707671651

Great place and friendly staff

1707649976

Came with issues in both leg and arm. Weekly half-hour sessions with Beth have thankfully resolved them. Now walking/standing without pain and arm not causing sleepless nights. Thank you.Margaret Atkins

1707591103

I attended an assessment last month with Sashlyn after suffering with severe back pain from a recent car accident. I have tried so many different methods to try to manage and ease my pain but with no success until I decided to visit this clinic twice a week! I have only been going here for around a month and can already feel a huge difference in my back pain. Sashlyn is always super friendly and a pleasure to see each week and makes sure I go home with sufficient advice to carry on treating my back from home too! I would highly recommend this place to anyone looking to manage any aches or pains they may suffer with.

Terence Lonergan

1707555622

Had 4 visits to see Kelly and I’m already feeling the benefits of less stress, sleeping better and more movement looking forward to my next appointment onwards and upwards.

1707502529

Attended the clinic in Crosby in December 2023 as I have suffered back pain for a number of years. Had a full professional diagnostic check and I opted for a course of treatment which has honestly changed my life. The treatment and staff are amazing and i can't recommend them enough

Eleni Kiourtsidi

1707264065

I honestly can't express enough gratitude for Dr. Sashlyn 🙏🏼The entire staff at the clinic are simply amazing! From the warm welcome at the front desk to the compassionate care during appointments, every visit feels like a positive experience.Since starting treatment for my office-induced back problems, I've seen remarkable improvements. My headaches have disappeared, and my mobility has increased significantly. Thanks to Dr. Sashlyn my back and neck pain have drastically improved. l couldn't be happier with the results and I would definitely recommend this clinic to everyone seeking effective chiropractic care!!

1707246919

After suffering an injury and struggling to recover, plus working in a role that requires lots of sitting I was left with recurring back and shoulder pain that I had been able to shift. After a couple of months of excellent guidance and treatment from all at the clinic (but specifically Joe at the Liverpool clinic, my Chiropractor) I am pain free and actually stronger and more flexible now than I was before the injury!!The service is excellent, the online aspects of the business are informative and offer excellent pre-appointment communication.I couldn't recommend them highly enough.

1707228390

I was sceptical about chiropractic treatment but since I have been treated by Jamie, my back has felt less stiff and the dull aching pain I had on one side of my back has gone.

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