Back pain aajkal desk job, long sitting, aur weak core/hips ki wajah se common ho gaya hai. Physiotherapy ka goal sirf pain killer nahi—movement pattern fix karna hota hai, jisse pain repeat na ho.
Most cases me issue muscle imbalance hota hai: tight hip flexors, weak glutes, weak core, aur rounded shoulders. Physio first assessment karta hai—pain ka source muscle strain hai ya nerve compression. Then aapko targeted exercises milti hain.
Beginner-friendly daily routine (10 min):
- Cat-cow: 1 min
- Child pose breathing: 1 min
- Glute bridge: 3×12
- Bird-dog: 3×10/side
- Hip flexor stretch: 30 sec/side ×2
Posture ka matlab “straight like a robot” nahi. Goal: frequent breaks + movement. Har 45–60 min me 2 min walk, chair height correct, screen eye level.
Red flags:
Leg me tingling/numbness, severe shooting pain, bladder/bowel issues, or pain after injury—doctor/physio urgent.
Physiotherapy slow-but-solid fix hai. 2–4 weeks consistent rehab se posture, strength, aur pain all improve. Shortcut me pain killers relief dete hain, but physio root cause handle karta hai.