Back pain physiotherapy in Faridabad | Gentle Steps Physiotherapy & Sports Rehab
Sitting for long hours has become a normal part of modern life. Office work, laptop use, driving and prolonged mobile-phone use can all contribute to back discomfort.
If you experience lower back pain after sitting, stiffness when standing up, or recurring discomfort during your workday, improving your movement habits and getting the right assessment can help.
At Gentle Steps Physiotherapy & Sports Rehab, Faridabad, physiotherapy focuses on identifying factors contributing to back pain and improving mobility, strength and function.
Sitting itself isn’t necessarily harmful, but staying in one position for too long can place continuous stress on the muscles and joints of the back.
Common contributing factors include:
You may notice:
Sometimes back pain can also be associated with leg symptoms such as tingling, numbness or weakness. These symptoms deserve professional assessment.
Lie on your back with your knees bent. Gently flatten your lower back toward the floor and then relax.
Do: 10–15 repetitions.
Start on your hands and knees. Slowly alternate between gently rounding and extending your back.
Do: 8–10 comfortable repetitions.
Long periods of sitting can make the front of the hips feel tight.
Keep one knee on the floor, maintain an upright posture and gently move your hips forward.
Hold: 20–30 seconds each side.
Lie on your back with your knees bent. Tighten your abdominal and glute muscles and lift your hips slowly.
Do: 10–15 repetitions.
One of the simplest ways to break prolonged sitting is to walk regularly.
Try taking a short movement break rather than remaining seated continuously for several hours.
Important: Exercises should be appropriate for your condition. If an exercise increases your symptoms significantly, stop and seek professional advice.
Try these simple changes:
Place both feet comfortably on the floor when possible.
Use a chair that provides appropriate lumbar support.
Avoid continuously bending your neck toward the laptop.
This reduces repeated twisting and reaching.
Even a good sitting posture shouldn’t be maintained for hours without movement.
You should consider professional assessment if:
Seek urgent medical assessment for severe or rapidly worsening symptoms, significant weakness, loss of bladder/bowel control, or numbness around the groin/saddle area.
A physiotherapist can assess your:
Your rehabilitation may include exercise therapy, mobility work, strengthening, manual therapy when appropriate, education and gradual return to normal activities.
The goal isn’t simply to provide temporary pain relief. The aim is to help you move better, become stronger and return to your daily activities confidently.
If prolonged sitting is affecting your work or daily life, don’t simply keep adjusting your chair and waiting for the pain to disappear.
A proper assessment can help identify what may be contributing to your symptoms and guide an appropriate rehabilitation program.
Gentle Steps Physiotherapy & Sports Rehab
📍 Sector 87, Neharpar, Faridabad
📞 9811571066
