The restrictions may have been relaxed… but is your lower back?

Apr 16, 2021

With the lock-down being lifted and the restrictions newly relaxed, many of us have dove straight back into all the things we love, like shopping, eating out and of course playing sports. However, just because the restrictions have been relaxed, the same can’t be said for our bodies!

Now more than ever, there has been a high surge of lower back pain amongst the nation as we have battled working from home, not being able to attend the gym or our usual sporting activities and our new sedentary lifestyle. Many of us now suffer from a persistent back pain… however we are not alone. At the moment in the UK, due to lockdowns a huge wave of us are now suffering from back pain, predominantly – lower back pain. However, the truth remains that despite the vast amount of us now sharing in this same issue, little of us know what to do to help our bodies with our pain and recover from the extensive amount of time spent at home.

Now that the UK is heading back to normality, the temptation to rush straight into doing all the things that we have missed out on doing for many months now is present among us all. Nevertheless, no matter how much we may have missed these things and are eager to live life to the fullest outdoors again, the likely hood that it may make matters worse for your lower back pain is very high and as a result you may suffer the symptoms for longer.

At ALO Clinic we have already noticed a spike in our new patients, specifically due to injuries being suffered. These injuries are being incurred by those who have innocently attempted to head back into the world again and continue on with our old routines. It is becoming increasingly apparent that after months spent in a totally different routine and lifestyle, our bodies are not ready to be chucked in at the deep end with our post-lockdown plans, and this is how we have ended up in a society currently riddled with persistent lower back pain or a back injury!

Many of us may have had a pre-existing condition which has become severely worse over the lock-down period. At ALO our mantra is that prevention is always better than cure, so acting now to ensure you don’t make your lower back pain worse is key. In order to avoid making any pre-existing back conditions worse coming out of lock-down you should first speak with your physiotherapist. We will be able to assess you and help you create a plan of care which will be a tailored plan of what your body will need to recover from the 2020 – 2021 pain suffered – so you will be much more able bodied and enjoy our post-lockdown spring time.

If your lock-down back pain is new and was brought on by the pandemic and working from home then you may think that all you need to head straight back into the gym now that they are back open and dive straight back into it. Wrong! This is a common misconception and it is the main reason why we are seeing so many post-lockdown lower back injuries at the moment. The best advice for getting back to your usual sporting activities or work-outs is always to pace yourself! Initially you should start with less than you used to, easing your body back into your sport/exercise will ensure you remain injury free. For example, if you used to work out in the gym 5 times a week start with 3 times a week ensuring to have a 2-day gap between each activity. Another great tip is to take breaks! You may not think you need them but your body will thank you for frequent rest breaks. Lastly, don’t forget to hydrate. Our bodies are mostly made up of water and we need that water to keep our ligaments nice and supple to help us avoid tears and injuries.

If after following this advice you are still unsure about how to return to your usual routine post-lockdown or you have suffered an injury/ pains feel free to book in with us for a complementary consultation. You can book your consultation on the home page of our website. In this visit or phone call your physiotherapist will assess your current levels of ability or pain and will tailor a recovery plan to you.


Since seeing Louise (following an Achilles rupture repair), I have:

- Made it back onto tennis / squash courts to (tentatively!) celebrate 1 year anniversary of my surgery 
- Ran my fastest 10k at 43.57! 
- Ran 5k in 21:30 (vs pre-surgery PB of 20:18) 
- I increased my single leg calf lift to 59 kg (vs ~18 kg initially a few months ago) 
- I had a final appt with my consultant, who discharged me while congratulating me on a wonderful recovery

All the above is to illustrate that I'm absolutely delighted with the progress I have made since last summer when I couldn't do anything and the outlook seemed bleak. I'll be forever grateful for Louise’s guidance and support as I've navigated the long road back from my injury, and I appreciate the continued advice to help me prepare for more dynamic activity. Louise has been really fantastic and I couldn't have asked for better care.

Recovering from a full Achilles rupture. Started my work with Nina in feb and my progress has only been positive and upwards and I am almost at full speed again. Nina put me back together again almost from scratch. She is the best physio I have ever worked with and will again. Very knowledgable and very hard working. Can’t recommend enough.


What a great find! My orthopaedic surgeon recommended them and I can't rate Luigi, Gloria and the team more highly. Excellent service and very effective treatment- recovering nicely!


I am 84 years old, and have always been fit and healthy and exercised regularly. 3 years ago I underwent emergency surgery for peritonitis, and had a colonoscopy bag for 6 months and straight after surgery to reversal of the stoma. After this surgery I felt my legs very weak. To complete my drama, during the last summer I developed an abdominal hernia and had surgery for hernia repair. This made me even weaker specially at my legs. I have recovered but felt weak. I started my sessions at ALO Physiotherapy at the beginning of January, with the Vibra Machine combined with specific exercises. I have now recovered my body strength, particularly in the legs. I am now walking normally and without pain. I am delighted!


Great clinic with great people! I was so lucky to find this clinic and even more when I met Andre. He's a very talented therapist and a wonderful person who makes you feel comfortable every time. He helped me to resolve my back problems in few appointments and I will be always grateful to him! From my experience is the best clinic in London and I highly recommend them without any doubts!


One of the best physiotherapy centres in the world! The professionalism and knowledge of this centre amazed me.


I am so glad I found this clinic. Luigi has been amazing. After my 1st session I felt an improvement and now have ALOT more movement and significant reduction in pain. I couldn’t recommend this clinic & Luigi enough. So helpful and flexible whenever I have needed to amend appointments. Every one is fantastic. I will continue to come here for as long as I need.


Andre is the best physiotherapist I came across. As a dedicated martial arts practitioner, I regularly use his services. He has always managed to fix my various back and leg injuries. I would recommend Alo Physiotherapy to anyone who suffers from body pain.


Where do I begin? The journey has been too long with Andre Oliveira and ALO Clinic , as he helped me both physically and mentally to overcome an injury I had in both of my knees. A small injury , after following wrong treatment became chronic and I found myself unable to walk/stand/run and do the simplest things- the mental impact was worse. I was introduced to Andre by Eleftherios Pavlidis who runs Laertion in Athens. lefteris with his team were the first to accommodate the problem and told me what I need to do. As a Londoner, I was introduced to Andre and ALO Clinic, and the rest is history. Since February 2017 when I had the first session with Andre and he identified the biomechanic nature of the problem, along with the use of Tecar the results were visible after one month. Since then, along with personal effort and strengthening I did always guided by Andre, I the problem is restored and the pain is gone. I highly recommend ALO Physiotherapy Clinic , and Andre Oliveira for anyone who suffers from sport injuries , amateurs or professional top athletes.


Very professional staff and friendly environment. I felt a lot better after very first session. Appointment are easily available. I would definitely recommend this place


The care I received from ALO Physiotherapy was outstanding from the first session to the last. Sessions with Louise were informative as well as practical, allowing me to understand the context/logic behind treatment as well as tips to prevent future injuries. Louise was always readily available to answer my questions and the treatment process was collaborative rather than being prescriptive. Beyond the expertise of the team the quality of the equipment and facilities was incredibly high and aided my recovery significantly. I would recommend ALO Physiotherapy to anyone who requires physiotherapy treatment in the Marylebone area.

ALO is an excellent well-run clinic and Louise Hynes who looked after me is a superb physiotherapist. Louise is knowledgeable, skilled and very efficient at her job. My sore shoulder was sorted out in no time thanks to her. Thank you, Louise, and thank you ALO.

Julian Webber, Harley Street Endodontist.

ALO is an excellent well-run clinic and Louise Hynes who looked after me is a superb physiotherapist. Louise is knowledgeable, skilled and very efficient at her job. My sore shoulder was sorted out in no time thanks to her. Thank you, Louise, and thank you ALO.

Julian Webber, Harley Street Endodontist.

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