Online Physiotherapy for Back Pain

We offer physiotherapy for back pain, sciatica pain, herniated disc,
and other types of lower back pain.

No hidden charges / fees. LIMITED slots
available from 8 AM to 8 PM, Mon - Sat.

What is Back Pain?

Lower back pain is one of the most common issues affecting one’s quality of life and becoming a bigger and bigger pain point in the current times, with each passing day.

Most people assume that it’s ‘normal’ to get pain in the lower back from time to time and don’t bother assessing it or getting it examined, which results in the worsening of the condition.


Lower Back Pain can result from a strain or injury to the muscles or tendons in your back. Other causes include an injury to your disks, skeletal conditions like arthritis or nerve compression like sciatica.

This pain can either improve with rest and recovery under the right guidance, or take a turn for the worse if left unattended to and necessary steps to make lifestyle changes are not made – eg. Losing weight to reduce stress on the lower back, posture improvement to sit and stand upright etc. would ease the stress on your lower back and help reduce the pain.

Physiotherapy exercises for lower back pain help in long-term pain management.

Why you may be suffering?

  • Age: People over 30 have more back pain. You start feeling pain and stiffness as your discs start to wear down
  • Weight:  Excess weight puts pressure on joints and disks.
  • Overall health: People who smoke, consume too much alcohol or are just plain lazy have a higher risk of back pain.
  • Occupation and lifestyle: Jobs and activities that require heavy lifting or bending can increase the risk of a back injury. Same goes with desk jobs hunched over laptops for hours.
  • Disease: People who have a family history of osteoarthritis, certain types of cancer and other disease have a higher risk of low back pain.

You may also read: How to combat herniated disc with physiotherapy


Identifying pain reasons

Sometimes, the pain can be triggered by something specific like bending up to lift something, or it can just come around gradually due to slow and consistent wear and tear of the muscles.

The pain might be sharp or just slightly achy, and it may radiate to your bottom or down the back of your legs (sciatica). The pain is usually worse when you’re standing or sitting and lesser when you lie down flat on the bed.

Read: Diagnosed With Sciatica? Physiotherapy Can Help You Out!

  • Stiffness: It may be tough to move or straighten your back.
  • Posture problems: Many people with back pain find it hard to stand up straight. the lower back may look flat instead of curved.
  • Dull ache: in your hips and/or pelvis
  • Muscle spasms or tightness
  • Sharp pain: A tingling pain that starts in your lower back and travels down your leg
  • Morning Pain: Pain that is noticeably worse in the morning

No hidden charges / fees. LIMITED slots
available from 8 AM to 8 PM, Mon - Sat.

Ways to alleviate your suffering

Physical Exercise is the foundation of back pain treatment.

Physiotherapy treatment for back pain is one of the first treatments you should try under the guidance of your ortho and physical therapist. The exercises have to be tailored to your specific symptoms and condition. The regime to be followed should focus on the strengthening of the weak muscle only after the stress from the affected area has first been released.

When it comes to maintaining the exercise routine at home, consistency is the only way to succeed.

Your physiotherapist would work on

  • Correcting your posture
  • Assessing Pain tolerance
  • Stretching and flexibility work
  • Core strengthening

Some diets are highly inflammatory, especially those high in trans fats, refined sugars and processed foods. To top that off, obesity makes it harder for your back to stay upright putting more pressure on the spine. Maintaining a healthy weight could also help lessen your back pain, get on that diet already!

Lifestyle Changes

Take a note of the activities that worsen your pain and avoid them if possible. Not only could this help your back feel better, it could also prevent the underlying condition from advancing. You’ve also got to stop smoking. Nicotine is scientifically proven to enhance pain and delay healing.

Injection-based Treatments

Nerve blocks, epidural steroid injections, nerve ablations and other types of injection-based procedures are available for chronic back pain.

Alternative Treatments

Acupuncture, Deep tissue massage, laser therapy, electrical nerve stimulation (TENS) and other nonsurgical spine treatments can also make a difference for chronic back pain.

Pharmacologic Treatments

Analgesics, anti-inflammatory drugs, muscle relaxants and other medications can be used to help control chronic back pain. They come with a fair share of Side effects though, so be careful.

What can we do about it?

Patients suffering from most types of low back pain are often referred for lower back pain physiotherapy for at least four weeks as an initial option before considering other more aggressive treatments, including surgery. The aim of physiotherapy for lower back pain is to decrease the pain, increase function and mobility, and teach the patient a sustainable maintenance plan for future pain prevention. Physiotherapists are experts at analysing the symptoms and assessing the root cause of the pain, before working on treating the issue and restoring the patient back to his former, healthier self.

Common forms of physical therapy include:

  1. Passive physical therapywhich includes things done to the patient, such as heat application, ice packs and electrical TENS stimulation. Deep tissue massages and manual release also fall under this category.
  2. Active physical therapy – which focuses on specific exercises and stretching. For most low back pain treatments, active exercise is the focus of the physical therapy program in two parts – Relieve and Re-strengthen.

No hidden charges / fees. LIMITED slots
available from 8 AM to 8 PM, Mon - Sat.

Physiotherapy Exercises for Lower Back Pain

Knee to Chest
Lie down on your back and gently pull your knees to your chest, holding for a second, then extending your arms back out straight. Hold for 20 seconds, repeat 5 repetitions, perform 3 times per day.

Knee Rotation
With your feet on the ground, bend your knees and gently move them from side to side in a windscreen wiper motion. This exercise for lower back pain works by gently rotating your lumbar spine. Rotate to each side 10 times. Perform 3 times per day.

Laying on your stomach, gently press up and extend your lower back. Do not hold this, but repeat the movement 10 times, for 3 sets, three times per day. If this stretch feels too strong you can adjust it by resting on your forearms.

Lower back rotation
Tuck one foot behind the other knee, then gently pull your leg across. Hold the stretch for 20 seconds, repeat 5 times each leg, and perform 3 times per day.

You may read: Physiotherapy exercises for upper back pain

Cat and Camel Pose
Start on your hands and knees, gently curve and flatten your mid back 20 times.

Child’s Pose
Start with your knees apart and toes touching. Reach out in front of you and sit your bum back towards your heels. Hold this pose for 30 seconds, repeat 5 times.

Foam rolling
Foam rolling can be a great part of exercises for lower back pain. Place the foam roller under your mid back, keep your backside on the ground, gently extend your spine backward. Hold for 30 seconds at a time.

Pelvic Tilts
Laying on your back, arch your lower back, then flatten it into the ground. Perform this 30 times.

Hip flexor stretches
This will stretch out the front of your hip, hold the stretch for 30 seconds, repeat 5 times each leg.

Piriformis stretches
This is a strong stretch for your backside, place your leg across over onto your other thigh in a figure four shape, and gently lower your buttock to the ground. Hold for 20 seconds. Repeat each leg 5 times.

Thread the needle
In a similar position to downward dog but on your knees, reach your arm through to give your mid-back a stretch. Hold for 30 seconds. 5 times each side.

Hamstring stretches
Lay on your back, with one leg bent and one leg in the air with a stretch band around your foot. Hold for 30 seconds, repeat both legs 5 times.

What to expect after Physiotherapy for back pain?

Whether it’s physiotherapy for lower back pain, or physiotherapy for lower back pain management, the aim is always to try and restore the patient to his former glory and teach him not only the specific exercises to keep the pain at bay but also the root cause in the first place that sparked that pain. Only when you truly understand what you were doing wrong, can you go ahead and work accurately on rectifying it. has a team of physiotherapists with over 20 years of experience in treating patients across India in all major cities. We leverage digital physiotherapy to help you recover faster

No hidden charges / fees. LIMITED slots
available from 8 AM to 8 PM, Mon - Sat.