How can I help myself if I have pain?
There are lots of things you can do to manage your pain yourself.
Some useful tips and exercises which can help you to manage your condition are listed below together with our self-referral forms. There is also a lot of help and information online that can help you to live well. Take a look at our health and wellbeing pages for more information.
Back pain
More information
Exercises and advice
For advice, including exercises, to improve your lower back pain, please visit the Chartered Society of Physiotherapy's advice on back pain
If you need a physio
If your symptoms are not improving and you would like a physiotherapy assessment, you can refer yourself to physiotherapy
Neck pain
Neck pain or a stiff neck is a common problem which usually gets better after a few days or weeks. It's rarely a sign of anything serious.
More information
Exercises and advice
For advice, including exercises, to help your neck problem, please visit the Chartered Society of Physiotherapy's page for 'Exercise advice: neck pain'
If you need a physio
If your symptoms are not improving and you would like a physiotherapy assessment, you can refer yourself to physiotherapy
Hip pain
Most hip pain gets better on its own or with simple treatments, although long term hip pain may be linked to a specific condition such as osteoarthritis.
More information
Exercises and advice
Exercises to help your hip problem are available on the Arthritis Research UK website
If you need a physio
If your symptoms are not improving and you would like a physiotherapy assessment, you can refer yourself to physiotherapy
Shoulder pain
Shoulder pain is common but often improves over time with appropriate treatment advice.
More information
Exercises and advice
For advice, including exercises, to improve your shoulder problem, please visit the Chartered Society of Physiotherapy and the British Elbow and Shoulder Society’s web pages.
If you need a physio
If your symptoms are not improving and you would like a physiotherapy assessment, you can refer yourself to physiotherapy
Knee pain
Sudden pain in one of the knees is usually the result of overusing the knee or injuring it. In many cases sprains and strains can be managed yourself without needing to see your GP.
More information
Exercises and advice
For advice, including exercises, to help your knee problem, please visit the Chartered Society of Physiotherapy's page for 'Exercise advice: knee pain'
If you need a physio
If your symptoms are not improving and you would like a physiotherapy assessment, you can refer yourself to physiotherapy
Elbow / hand pain
More information
Exercises and advice
The Chartered Society of Physiotherapy has made the following self-management web pages for:
If you need a physio
If your symptoms are not improving and you would like a physiotherapy assessment, you can refer yourself to physiotherapy
Foot / ankle pain
More information
Exercises and advice
For advice, including exercises, to help your foot and ankle problem, please visit the Chartered Society of Physiotherapy's advice page
If you need a physio
If your symptoms are not improving and you would like a physiotherapy assessment, you can refer yourself to physiotherapy