6-week program · Online program + physiotherapist review
Back Pain Recovery
Six weeks of progressive mobility, strength and daily-life strategies for people whose back pain keeps returning. A physiotherapist reviews your check-ins and adjusts the plan.
₹2,499one-time · 6 weeks
- Weekly exercise sets with video guidance
- Pain and mobility check-ins
- Two physiotherapist reviews
- Ergonomic and lifting guidance
Who it's for
- ·Desk-related low back pain
- ·Recurring stiffness after sitting
- ·Pain that limits bending or lifting
Weekly outline
Week 1
- Cat–camel2 × 10 slow reps
- Pelvic tilt2 × 10 reps, 5 s hold
- Single knee to chest2 × 3 each side, 20–30 s
- Lower trunk rotation2 × 8 each side
- Graded walking1 × 10–30 min daily
- Figure-four stretch2 × 3 each side, 20–30 s
- Getting out of bed safely (log roll)1 × Every time you get up
Week 2
- Cat–camel2 × 10 slow reps
- Pelvic tilt2 × 10 reps, 5 s hold
- Single knee to chest2 × 3 each side, 20–30 s
- Lower trunk rotation2 × 8 each side
- Glute bridge3 × 10 reps
- Graded walking1 × 10–30 min daily
- Hamstring stretch2 × 3 each leg, 20–30 s
- Clam3 × 12 each side
- Kneeling hip flexor stretch2 × 3 each side, 20–30 s
- Figure-four stretch2 × 3 each side, 20–30 s
- Getting out of bed safely (log roll)1 × Every time you get up
Week 3
- Cat–camel2 × 10 slow reps
- Single knee to chest2 × 3 each side, 20–30 s
- Lower trunk rotation2 × 8 each side
- Glute bridge3 × 10 reps
- Bird dog2 × 8 each side, 5 s hold
- Dead bug2 × 8 each side
- Graded walking1 × 10–30 min daily
- Sit-to-stand3 × 8–12 reps
- Hamstring stretch2 × 3 each leg, 20–30 s
- Clam3 × 12 each side
- Kneeling hip flexor stretch2 × 3 each side, 20–30 s
- Figure-four stretch2 × 3 each side, 20–30 s
Week 4
- Single knee to chest2 × 3 each side, 20–30 s
- Glute bridge3 × 10 reps
- Bird dog2 × 8 each side, 5 s hold
- Dead bug2 × 8 each side
- Side plank on knees2 × 3 each side, 10–20 s
- Hip hinge with a stick2 × 10 reps
- Graded walking1 × 10–30 min daily
- Sit-to-stand3 × 8–12 reps
- Hamstring stretch2 × 3 each leg, 20–30 s
- Clam3 × 12 each side
- Kneeling hip flexor stretch2 × 3 each side, 20–30 s
- Figure-four stretch2 × 3 each side, 20–30 s
Week 5
- Glute bridge3 × 10 reps
- Bird dog2 × 8 each side, 5 s hold
- Dead bug2 × 8 each side
- Side plank on knees2 × 3 each side, 10–20 s
- Hip hinge with a stick2 × 10 reps
- Graded walking1 × 10–30 min daily
- Sit-to-stand3 × 8–12 reps
- Hamstring stretch2 × 3 each leg, 20–30 s
- Kneeling hip flexor stretch2 × 3 each side, 20–30 s
- Figure-four stretch2 × 3 each side, 20–30 s
Week 6
- Glute bridge3 × 10 reps
- Bird dog2 × 8 each side, 5 s hold
- Dead bug2 × 8 each side
- Side plank on knees2 × 3 each side, 10–20 s
- Hip hinge with a stick2 × 10 reps
- Graded walking1 × 10–30 min daily
- Sit-to-stand3 × 8–12 reps
- Hamstring stretch2 × 3 each leg, 20–30 s
- Figure-four stretch2 × 3 each side, 20–30 s
A physiotherapist adjusts it to you
Every program includes clinician reviews. Sets, reps and progression change based on your check-ins.
Supports recovery, doesn't promise a cure
Most people improve with consistent, graded movement. Some need more; your physiotherapist will say so.
Stop and seek care if
Pain sharply worsens, you notice numbness or weakness, or you develop any of the red flags in the condition guide.
Start the Back Pain Recovery program.
Pay once, follow the weekly plan, and check in daily. A physiotherapist reviews your progress.