How do I build a home exercise routine and stick to it?

Home exercise is not a smaller version of treatment, it is most of the treatment. Tissue changes in response to repeated loading over weeks, and two clinic visits cannot provide that. What happens on the other six days decides the result.

Choose the right exercises first. A general routine from a video is aimed at nobody in particular, and the same back exercise that helps one person flares another, because the cause is different. If you do not know what is wrong, get assessed before building a routine. Teaching and correcting exercises is one of the things that works well over video, and that is what the online consultation (fee confirmed on WhatsApp) is for.

Then make it hard to skip. Attach it to something you already do every day, such as morning tea or just before bed. Keep it in the same place with the band or towel already out. Tick it off on a paper calendar on the wall. People who keep going are not more disciplined, they have removed the decisions.

Progress it or it stops working. Every one to two weeks add repetitions first, then sets, then resistance. An exercise that has become easy is no longer treating anything.

Keep a short version for bad days: the two most useful exercises, one set each. Three minutes keeps the habit alive, and the habit is the thing you are protecting. Equipment is almost unnecessary: a wall, a chair, a towel, a filled water bottle and a resistance band from any sports shop cover nearly every programme.