--- title: "Physiotherapy Exercises for Pain Relief | Dr. Shruti, Delhi" description: "Stop relying on passive machines. Discover evidence-based physiotherapy exercises for back pain, knee, and shoulder injuries. Get a personalized recovery plan." canonical: https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management/exercise-is-medicine last_updated: 2025-09-16 --- # Physiotherapy Exercises for Lasting Recovery Tribe Verified · Expert physiotherapist based in Najafgarh, Delhi. By [Shruti Raj](https://mytribe.in/ace_of_spine) · Visit clinic in Najafgarh, Delhi; serving patients across Delhi NCR · ₹800 per session (estimate) Part of [Orthopedic Physiotherapy & Pain Management](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management). [View full gallery](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management/gallery) Stop relying on machines to fix your pain. True recovery comes from understanding your movement, finding the root cause, and doing the right work. ## Photos and videos - [Video: For people with prolonged sitting jobs, weak glutes are a common problem. Here are some essential exercises like clamshells and side-lying leg raises to strengthen your gluteus medius and improve hip stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc0bbee8-3f0d-4009-a963-69d7614a5b36) - [Video: This is an advanced stabilization exercise for a patient with knee and heel pain. She is balancing on one leg while placing a ball on cones. This challenges her balance, coordination, and the intrinsic muscles of her foot. Please do this under supervision.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4c05966-fe81-47ed-b4c7-ee7fe9dd89b3) - [Video: This is a great active hamstring stretch. Instead of just passively pulling your leg, you actively lift it to its end range and then work on increasing that range. Adding an ankle flex (pulling the toes toward you) will increase the stretch on the nerve and calf.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d24cad1d-10f7-4c3c-8b95-dce5d462e4ea) - [Video: You should not visit your physiotherapist only when you have pain. This 20-year-old patient had no pain in daily life, but she couldn't do a full squat. Our assessment revealed weak glutes and tight hip rotators, which could lead to major injuries down the line.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bada6f8-c034-4f60-ad9f-0e574e679044) - [Video: Are you doing your cobra pose (Bhujangasan) wrong? Many people push up with straight arms, which doesn't help the lower back. The correct way is to lift segment by segment, creating a curve in the lower back. The goal is spinal extension, not just pushing your chest up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/faa74905-9577-43a7-afe9-37a00c044cf3) - [Video: Here are some of my favorite mobility exercises to maintain my own lower back and hip health. I incorporate the 90-90 stretch for hip mobility and the slumber press for my lumbosacral spine into my daily routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3818478e-6897-40ac-83d8-a368ee9c954b) - [Video: Why should you do the Malasana (garland pose) every day? It strengthens the lower body, improves flexibility, stretches the lower back, tones the pelvic floor, and calms the mind. After holding the pose, you can add ankle mobility by shifting your weight side to side.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/199d59ce-6079-410e-b9f3-283b85adf2d2) - [Video: This post-pregnancy patient developed a waddling gait due to weak glute muscles and a hyperlordotic (over-arched) spine. We are working on core strengthening and correcting her compensatory movements to restore her posture and prevent future pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e30463ed-ce54-4fb6-90b8-44c489fd8f9b) - [Video: This is a rehab exercise for a 60-year-old patient with cervical myelopathy, which caused weakness in his arms and legs. We are working on muscle strength exercises, like these assisted squats, to improve his quality of life and prevent further decline.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9f6d1fe-ec24-467b-af72-0804def39868) - [Video: If you can't do a full squat, it's a sign of restricted hip mobility, which is a major risk factor for lower back pain. This patient had a slip disc 10 years ago and learned to live with the pain, but his hip mobility suffered. We are working on it now.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6350329c-4637-4ad9-8e74-47512e3fb82b) - [Video: This video is a reminder for everyone with a sedentary job. Get up and move! Here, one of our therapists is guiding a patient through basic mobility exercises to combat the effects of prolonged sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40f2ef01-cdd8-4472-940e-25e72eb624bc) - [Video: Exercise is the only permanent solution for any musculoskeletal problem. Here, I am explaining the correct form for a squat to a patient. Doing exercises from YouTube is risky because you can miss these small but crucial details.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16a9a0e4-73a1-486e-b18f-d8139a6ae796) - [Video: Did you know your calf muscle (soleus) is called the second heart? It helps pump blood back up from your legs. Here are some simple exercises like calf raises and tibial rotations you can do anywhere, even in the metro, to keep your second heart healthy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb7a6a38-57ff-4915-8c42-49661e7623bc) ## About Exercise is Medicine Most clinics just put you on a machine for twenty minutes and call it a day, but that is not how healing works. When you come in for an assessment, I look at your biomechanics—your gait, hip movement, and how you activate your muscles. If you have chronic back pain, there is a high chance your glutes are weak or your hamstrings are tight. I will teach you the specific movements to fix the root cause, not just mask the pain. Real recovery is active, not passive. You can visit a hundred clinics for dry needling or cupping, but if you do not fix the movement patterns that got you injured, the pain will always come back. My approach is simple. I use manual therapy to break up stiffness and restore mobility, but that is only the beginning. The real work happens with the personalized exercise plan I prescribe. Whether you are recovering from a slip disc, a sports injury, or just dealing with the postural aches that come from a desk job, the goal is always the same: getting you back to living your life without constant pain. Why do I insist on supervised exercise? Because form is everything. I have seen countless patients waste months doing generic stretches they found on YouTube, only to realize they were making their condition worse by using the wrong alignment. When you train with me at my clinic, I ensure you are not just moving, but you are moving correctly. Here is how we tackle your recovery: * **Assessment:** No guessing. I analyze your X-rays or MRI and couple it with a functional movement screen to see how your body actually moves. * **Correction:** We focus on muscle imbalances, like the weak gluteus medius that often causes lower back pain, rather than just treating the back. * **Progressive Loading:** You will not do the same exercises forever. As you get stronger, we increase the intensity to ensure your muscles are actually becoming resilient and pain-free. If you are ready to stop waiting for the pain to go away and start actively fixing it, we should work together. Just remember, I am not a magician. The exercises I give you are your medicine, and you need to do them. ## About Shruti Raj I am Dr. Shruti, and I am here to change how you think about recovery. If you are looking for a quick fix, I am probably not the right person for you. But if you want to understand the root cause of your pain and commit to the hard work of rehabilitation, let's get moving. [See all of Shruti Raj's services](https://mytribe.in/ace_of_spine) ## More from Orthopedic Physiotherapy & Pain Management by Shruti Raj - [Featured](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management/featured) - [Our Patients' Journeys to a Pain-Free Life](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management/our-patients-journeys-to-a-pain-free-life) - [Back & Neck Pain: Finding the Real Cause](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management/back-neck-pain-finding-the-real-cause) - [Knee, Ankle & Foot: Rebuilding from the Ground Up](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management/knee-ankle-foot-rebuilding-from-the-ground-up) - [Shoulder & Elbow: Restoring Full Range of Motion](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management/shoulder-elbow-restoring-full-range-of-motion) - [Advanced Techniques: Manual Therapy, Needling & More](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management/advanced-techniques-manual-therapy-needling-more) - [The Philosophy: Straight Talk on Pain & Recovery](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management/the-philosophy-straight-talk-on-pain-recovery) - [Behind the Scenes: My Life as a Physio](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management/behind-the-scenes-my-life-as-a-physio) - [Chiropractic Adjustments](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management/chiropractic-adjustments) - [Additional Work & Fun Moments](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management/additional-work-fun-moments) ## More services by Shruti Raj - [Sports Injury & Post-Surgical Rehabilitation](https://mytribe.in/ace_of_spine/sports-injury-post-surgical-rehabilitation) - [Neurological Rehabilitation](https://mytribe.in/ace_of_spine/neurological-rehabilitation) ## Similar work from other experts - [Pilates for Pain Relief and Injury Recovery](https://mytribe.in/aura_pilates_official/rehabilitative-therapeutic-pilates/healing-pain-and-recovering-from-injury) by Aura Pilates · Rehabilitative & Therapeutic Pilates · At studio in Vasant Kunj, New Delhi - [Pilates for Rehabilitation and Injury Recovery](https://mytribe.in/wellflow.fitness/pilates-training/pilates-for-rehabilitation-recovery) by WellFlow · Pilates Training · Available at 3 studios across Noida - [At-Home Physiotherapy Exercises & Prevention Tips](https://mytribe.in/drrajivphysio/advanced-pain-relief-therapies/at-home-exercises-prevention) by Rajiv Mehta · Advanced Pain Relief Therapies · Available at 3 clinic locations in Delhi - [Injury Rehabilitation & Pain-Free Strength](https://mytribe.in/kiran_pt_expert/specialized-health-recovery-programs/injury-rehabilitation-pain-free-strength) by Kiran Kumar · Specialized Health & Recovery Programs · Available online, at Yelahanka studio, and home visits across Bengaluru - [Physio-Led Pain Relief & Corrective Exercises](https://mytribe.in/saraa.physio/therapeutic-yoga/pain-relief-corrective-exercises) by Sara Najafi · Therapeutic Yoga · Available Online & at Studio in HSR Layout - [Move Better, Feel Better: Mobility & Recovery](https://mytribe.in/curvy_dumbells/postpartum-fitness-recovery/move-better-feel-better-mobility-recovery) by Ishita Chauhan · Postpartum Fitness & Recovery · Available online ## Book To book Shruti Raj, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Dr.%20Shruti%2C%20I%20saw%20your%20Exercise%20is%20Medicine%20page.%20I'd%20like%20to%20understand%20how%20you%20can%20help%20with%20my%20pain.)