Lower Back SOS — Emergency Relief Toolkit

LOWER BACK SOS — Emergency Relief Toolkit

A practical step-by-step lower back pain relief guide created by Dr. Alicia Fernandes, Physiotherapist & Spinal Rehabilitation Specialist.

This toolkit is designed to help you:

• Reduce pain safely during flare-ups

• Understand which movements to avoid

• Learn evidence-based relief positions

• Improve posture and spinal support

• Start moving again confidently

Inside the toolkit:

✔ 5 immediate pain relief positions

✔ Ice vs Heat decision guide

✔ Red flag warning signs

✔ 3-day recovery movement plan

✔ Beginner-friendly spine exercises

✔ Physio myth-busters & posture tips

Perfect for:

• Desk workers

• Work-from-home professionals

• Gym-related back strain

• Sitting-related lower back pain

• Early recovery support

Created with 12 years of clinical physiotherapy experience.

Download instantly and start supporting your spine today.