A quick update for any that care.
Tried various things to improve performance with mixed results.
So stumped up a massive £4 and started a nitrous-networks basic server fps now loads better. Ok I have to use tekkit and not technic so have lost a few mods but still worth it.
So far (1week in) the server provider has been very help full, answering problems quickly ( problems caused by me trying to add mods)
Only issue I can see is their forum seems to have been shut down? Which might be a bad sign.