Personalised Recovery Protocol

Lower Back Recovery
14-Day Plan

A structured, evidence-based recovery schedule. Tap any day to see your full routine, exercises, and guidance.

Starts 21 May 2026 Lumbar facet irritation No red flags Conservative management

Do today

Avoid

Sleep

Pain management

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When to see a physiotherapist

If pain hasn't clearly improved by Day 5, book a physio. Seek urgent care if you develop leg pain below the knee, numbness or tingling in the legs/feet, or any bladder/bowel changes. This plan is for informational purposes and does not replace professional medical advice.