---
title: "Ergonomics & Posture Correction for Lasting Pain Relief in Delhi - mytribe"
description: "Struggling with neck or back pain from desk work? Get expert Ergonomics & Posture Correction in Delhi. Dr. Rachita offers personalized corrective exercises and workstation setup advice to provide lasting pain relief. Book your online or clinic session today!"
canonical: https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction
last_updated: 2025-09-16
---

# Ergonomics & Posture Correction in New Delhi

By [Rachita Luthra](https://mytribe.in/drrachitaphysiotherapycare) · I assess your posture, show you simple desk exercises, and give you easy fixes for pain and stiffness from long hours at your desk.

## Locations

Online sessions, home visits across NCR, and clinic in New Rajinder Nagar

### Travels to

- Home visits across Delhi NCR (National Capital Region, National Capital Region)

### Visit at

- Visit clinic at New Rajinder Nagar, New Delhi (Provides consultations around Old Rajinder Nagar, Karol Bagh, Patel Nagar, Pusa Road, Rajendra Place, Connaught Place)

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Virtual WFH Ergonomics Audit

Remote video assessment of workstation setup with immediate adjustment hacks and a digital home exercise plan.

Typically ₹600-800 per consultation (estimate)

#### Live Workstation Review
*   **Video Desk Audit:** Assessment of current chair, desk height, and screen level via video call.
*   **Setup Modification:** Ergonomic hacks using household items like towels or books for lumbar and laptop support.
*   **Posture Coaching:** Demonstration of Neutral Spine sitting and proper sit-to-stand transitions.

#### Digital Aftercare
*   **Exercise Prescription:** Customized home exercise plan (PDF or Video links) focusing on desk stretches.
*   **Lifestyle Guidance:** Guidelines on movement breaks and non-exercise activity thermogenesis.

### Comprehensive Postural Assessment

Includes 30-40 minute clinical exam, goniometer range of motion testing, and root cause analysis for spinal misalignment.

Typically ₹800-1,000 per consultation (estimate)

#### Clinical Examination
*   **History Review:** Analysis of lifestyle factors, desk hours, and previous injury history.
*   **Visual Posture Audit:** Plumb line assessment to check for Text Neck, Rounded Shoulders, and Anterior Pelvic Tilt.
*   **Range of Motion (ROM) Testing:** Measurement of cervical and lumbar flexibility using a goniometer.
*   **Neurological Screening:** Reflex and sensation tests for potential sciatica or cervical radiculopathy.
*   **Palpation:** Manual check of trapezius and paraspinal muscles to locate trigger points.

#### Diagnosis & Planning
*   **Root Cause Analysis:** Identification of muscular imbalances like weak deep neck flexors or tight pectorals.
*   **Ergonomic Correction:** Verbal instruction on correcting immediate sitting and standing faults.
*   **Recovery Roadmap:** Customized plan outlining the required number of therapy sessions.

### Pain Relief & Correction Therapy

Combines Class 4 Laser or IFT modalities with manual joint mobilization, myofascial release, and guided corrective exercises.

Typically ₹900-1,200 per session (estimate)

#### Passive Pain Management
*   **Advanced Modalities:** Application of Class 4 Laser Therapy for deep tissue healing, IFT, or Ultrasound.
*   **Muscle Release:** Use of heat packs or Wax Bath for extremities to relax stiff muscles.
*   **Myofascial Release:** Manual soft tissue manipulation to release tight knots in the upper trapezius.

#### Active Manual Correction
*   **Joint Mobilization:** Gentle manual gliding of cervical or thoracic vertebrae to restore movement.
*   **Guided Corrective Exercises:** Supervision of specific movements like Chin Tucks and Scapular Retractions.
*   **Core Activation:** Breathing cues for Transverse Abdominis activation while seated.
*   **Kinesiology Taping:** Application of therapeutic tape to support shoulder or neck posture if required.

## About Ergonomics & Posture Correction

Feeling stiff or achy after hours at your desk? I get it. I’m Dr. Rachita and my approach is all about small, doable changes that actually stick. You won’t find complicated routines here - I help you fix those aches with simple moves and real talk.

### Is This You?

- Desk, laptop, or phone is your daily scene.
- You catch yourself slouching, chin poking out, or shoulders rounding.
- Annoying pain keeps showing up in your neck, back, or shoulders.
- Tingling down your arms or fingers? Ho jaata hai kabhi-kabhi (It happens sometimes).
- Unsure where to start with posture correction.

### My Process

- I start with a close look at your posture and muscle balance. You'll finally know why your body feels the way it does.
- Quick tweaks for workstation ergonomics tips, like cushion hacks and screen height fixes.
- Exercises for forward head syndrome relief and core stability for desk workers. Most can be done sitting right where you are.
- For stubborn pain, I use manual therapy for muscle tension to help you get proper alignment and real relief. Aapko aaram milega (You’ll feel the difference).

### The Goal

It’s not just about surviving the day. I want you to move better and feel confident - at your desk and beyond.

## Highlights

Browse through Rachita Luthra's best work.

### [Featured](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/featured)

- ![If you spend hours on a laptop, this is for you. Poor posture creates a pain chain from your neck down to your hips, but the right setup brings long term comfort. I help you make these simple, crucial changes to your workstation ergonomics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/351b04da-c0aa-4b74-a0ae-e2184696d137)
- ![I'm Dr. Rachita Luthra, an Orthopedic Physiotherapist. My goal is to provide a warm, professional space where you feel heard and can begin your journey to a pain free life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12542f80-974f-4be7-b0a8-fe132d5a0b30)
- [Video: Here’s a quick chin tuck exercise to combat 'forward head syndrome' from looking at screens. This simple move helps strengthen your deep neck extensors and provides immediate relief for neck strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05e2fe24-1ffd-4350-9fe2-f81d11ee71cc)
- [Video: This patient saw significant improvement in his severe back pain after just three sessions. Hearing him recommend my physiotherapy care is the best reward. My focus is on delivering real, noticeable results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86a6deb1-e63e-4683-b69e-a610cbd2d3bb)
- [Video: For issues like a 'tech neck' or rounded shoulders, I use targeted manual therapy. This hands on technique helps realign the spine and release deep muscle tension for better posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/059582e2-7f71-4084-ab41-28b8f2a40d72)
- [Video: Are you confused about whether to use a hot or cold pack for your aches? Let me solve this for you. I believe patient education is key to effective and safe self care at home.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99504b3c-e546-45fc-bedf-f213e2880df6)
- ![Preventing back pain is easier than you think. Following simple precautions like avoiding slouching and using correct lifting techniques can make a huge difference in your daily comfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fcb49b85-222f-4a71-b16d-78da160c3de9)
- [Video: My ultimate goal is to empower you. I create detailed home exercise plans so you can continue your progress independently. I want you to feel confident in managing your own health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec0437db-8477-42dc-bb95-f416ded82bb3)
- [Video: The best compliment is when a patient tells me they've healed holistically. My approach goes beyond just fixing aches; it’s about restoring overall well being and providing a calming, reassuring experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6c2bff5-54c0-4e4b-911e-6553ddcd9212)
- ![I offer a range of specialized services to address your specific needs, from corrective exercises and manual therapy to ergonomic solutions. Let's find the right treatment plan for you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76ef47b3-168f-4649-bffb-f549d18a1a07)

### [Desk Ergonomics & Posture Correction](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/desk-ergonomics-posture-correction)

- [Video: Are you guilty of these common faulty postures while working or using your phone? I demonstrate the correct way to sit, keeping your neck up and shoulders back to prevent strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c59cb37a-54d3-4e91-8768-0bb405712c3f)
- [Video: Poking your chin out or looking down at your phone all day? These habits lead to faulty neck postures. I can show you simple corrections to protect your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db10867c-df5b-43ce-8da1-0de6f8bf802b)
- [Video: Here are three simple desk modifications for lower back relief. Using a cylindrical cushion, a footrest, and a rolled towel for your wrists can transform your workspace into an ergonomic setup.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37e78a79-3290-4aa8-8edb-0f0c8ffa2555)
- [Video: This is the correct way to lift objects to protect your back. Instead of bending from the waist, I teach you power lifting or golfer's lifting techniques to prevent injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa602533-e58c-4bba-88b5-49014140c2f1)
- [Video: Did you know it's better to push a heavy object than to pull it? This small change in how you move things like a chair can save your lower back from unnecessary strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68adbb3d-a423-48da-8223-6360b93b3b48)
- [Video: Even getting out of bed the wrong way can strain your back. I demonstrate the log roll technique, a safe method to get up without putting pressure on your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/033a710b-3eae-474a-bc95-c4ea4f1bf9fa)
- [Video: A quick reminder while you're scrolling. Don't slouch. Bring your phone up to eye level to maintain a healthy neck posture and avoid the dreaded 'text neck'.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/923f4c63-8803-453a-b153-13f2cbb0a059)
- [Video: You only get one spine, so taking care of your posture is non negotiable. It's the foundation of a healthy, active life, free from chronic pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c088d3b-10c6-4447-af35-a5c43e7cdd3a)

### [Guided Exercises for Pain Relief](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/guided-exercises-for-pain-relief)

- [Video: Here are the top 5 exercises to prevent neck pain, starting with isometric strengthening. These movements help build stability in the neck muscles to reduce strain from daily activities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e597e264-65bf-4f71-9d5b-20fc9e7a17b2)
- [Video: This video covers flexibility exercises for neck pain, including gentle side stretches. Remember to only stretch as far as you feel comfortable to avoid any pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea821fb7-c0d7-456c-81ab-4b38c7404271)
- [Video: Chin tucks are one of the most effective exercises for restoring your natural neck curve. This subtle movement helps reduce headaches and relieve forward head posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6787a02e-1ab2-4e85-b8a1-5727c4fca9e4)
- [Video: If you have rounded shoulders from slouching, these three exercises will help retrain your shoulder muscles. I demonstrate an arm interlock, a wall stretch, and wall W's.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ee49e24-e921-4f85-af30-a534e8495a1f)
- [Video: Experiencing pain or numbness in your thumb and first two fingers? This could be from median nerve compression. This simple wall stretch can provide relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/634cee56-f8a8-48e2-bcba-86968547f540)
- ![Follow these simple precautions to prevent neck pain. Good posture, gentle exercises, and avoiding heavy shoulder bags are small habits that make a big impact.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0933ecd-233f-43d8-a341-8de3522d99aa)
- [Video: Many people aren't sure what correct sitting posture feels like. I teach a simple method: slouch completely, then overcorrect, then settle in the middle to find your neutral spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c8419a1-6589-44fd-ace4-a3b9f74086d7)
- [Video: If you're feeling stiffness in your lower back, try these spinal decompression exercises. They are designed to gently stretch the spine and relieve pressure.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9c57de8-bebb-4911-9585-24167d95245d)
- [Video: This is the first exercise in my 'Restore Your Core' series for desk workers. The Transverse Abdominus (TA) draw is a foundational move for building core stability and supporting your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0edb1b17-3c1d-4973-b4b2-9152ed5d13e0)
- [Video: The second exercise is the TA draw with marching. This progression challenges your core stability while seated, helping to strengthen the muscles that protect your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b9e7a5c-3de0-4983-a8bb-7a070a3174aa)
- [Video: Next, we add a heel slide to the TA draw. This exercise coordinates core engagement with leg movement, which is crucial for functional strength and lower back pain relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2d17599-6aed-4310-8bad-6e72add8cb62)
- [Video: In the fourth exercise, we incorporate shoulder flexion with the TA draw. This helps you maintain a stable core even when moving your arms, a common activity at a desk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b6cbebb-f073-462e-bf39-60ba0b939424)
- [Video: The final exercise in this series is the TA draw with a criss-cross arm movement. This move further challenges your core control and builds resilience against back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c83ca04-33b3-4cb6-ac57-2bd77a44e915)
- [Video: The figure of four stretch is excellent for opening up the hips and providing instant relief for lower back pain. Here, I show the basic seated version.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c2f0d4e-3f25-4bf1-899c-9cc5a899baa5)
- [Video: To deepen the figure of four stretch, you can add forward flexion. This increases the stretch on your glute and piriformis muscles, which are often tight in people who sit a lot.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9ab2134-d0bc-43d6-a392-7fafdb403fa9)
- [Video: This seated spinal rotation is a great stretch to do during a mid day break. It helps to mobilize your thoracic spine and relieve stiffness from being in one position for too long.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/faf56228-4990-40b5-92e9-09b66777ad7e)
- [Video: The cat and cow exercise, adapted for a chair, is perfect for your desk job. It promotes spinal flexibility by moving your back through both flexion and extension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05dd36fd-e0a2-4498-aade-6d1d24107710)
- [Video: Ankle stretches are an often overlooked part of lower back relief. This simple movement helps improve circulation and reduce tension that can travel up the leg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24ea7381-9d5f-4328-8da8-436dadafb9f3)
- [Video: Feeling stiffness in your mid back? This thoracic extension exercise is perfect for opening up the chest and improving your upper body posture, especially if you slouch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8d25ee9-6347-4adb-90d5-125daf2375d7)
- [Video: These quadruped variations are fantastic for building a strong lower back, especially for children. I demonstrate arm lifts, leg lifts, and opposite arm and leg lifts for core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81fe1cd0-93fc-4060-8d03-7b4a778a33a4)
- [Video: For children, maintaining good posture is crucial. These W and T exercises are fun and effective for strengthening the mid back muscles and preventing slouching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/643f0f87-50e7-4973-aeee-52fc0145bd3a)
- [Video: Here is a simple hamstring stretch using a dupatta. Tight hamstrings can contribute to knee and back pain, and this stretch helps improve flexibility safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4eff8b5f-98a9-46ae-83be-ccb7d3bf3d6c)
- [Video: This is another effective hamstring stretch for knee pain relief. By lying down and supporting your thigh, you can isolate the hamstring muscle and get a deep, controlled stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/29cd058e-3f5c-42d2-8d21-1f3f1e5dca42)
- [Video: Toe raises are a simple yet powerful exercise you can do while sitting. They improve ankle stability and help pump blood back to the heart, making them great for varicose veins.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d41fe85c-e7e8-4b21-bbcc-ec863f10ff44)
- [Video: Here is a shoulder abduction exercise using a resistance band. This is excellent for strengthening the deltoid muscles and improving overall shoulder health and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6efde6bf-9bdd-4324-aade-a88129f1874d)
- [Video: Take a mid day break with this seated cardio routine. It's a great way to get your heart rate up and re energize your body without even leaving your chair.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c64d3dc2-214b-4934-9609-9ac93a50dfdd)
- [Video: Here is another seated exercise combining shoulder retraction and heel taps. This movement helps improve posture and coordination, perfect for a quick break from work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9fa67327-6f87-4a1a-9d74-2edde24d4d37)
- [Video: This is a simple seated movement combining shoulder retraction and heel taps. It's a great way to activate your postural muscles and get some movement in during a long day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2ac8254-a1b9-4ff9-be4a-14e56ba995d7)
- [Video: Movement is medicine. This thoracic extension exercise is a great way to combat stiffness in the mid back from sitting at a desk all day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97834d10-9e0b-4770-a773-199dab8e46bf)

### [My Treatment Philosophy & In-Clinic Care](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/my-treatment-philosophy-in-clinic-care)

- [Video: What do I do as a physiotherapist? My work involves manual therapy, electrotherapy, prescribing therapeutic exercises, and most importantly, patient education to help you heal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34b35608-9cbe-4b39-a43d-23a010d7cd61)
- [Video: I am here to provide hands on care to my patients. Sometimes, just getting through the day is a win, and I am here to support you in that journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e27ba00f-ddc4-49e9-a06f-07923776e3b9)
- [Video: A crucial part of my job is listening patiently to understand the full picture of your pain. I take detailed notes to create a treatment plan that is tailored specifically to you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d6ea4cb-bfd6-4fb9-9953-aa266180f468)
- [Video: This patient was experiencing a lot of stress, which manifested as physical issues. Here, I am using a therapy ball to help her regulate her breath and calm her nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daf7c627-aebc-4654-a63d-852e83ca9436)
- [Video: It's so rewarding when a patient's initial apprehension turns into trust. Building that therapeutic relationship is a core part of the healing process for me.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02f19170-6eb0-4d17-8969-87b3d5ac64bf)
- [Video: Many people confuse physiotherapy with massage. While I use soft tissue mobilization, I also perform techniques like myofascial release, which is a specialized method to release fascia and improve circulation. Farq hai (There is a difference).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f7badb7-4d6d-48ac-af5d-e5b87c7d0314)
- [Video: There are three key things to know about my physiotherapy care. I diagnose the root cause, I treat the issue with evidence based methods, and I rehabilitate you for long term health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53373a16-e6f0-4a17-90cd-9aa4c83a37b1)
- ![My services include a blend of modern and traditional techniques. I utilize electrotherapy, therapeutic exercises, manual therapy, and relaxation therapy to provide holistic care.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2f0b1af-a095-4585-bcb2-bc8129d72c7b)
- ![I specialize in treating a wide range of conditions, from arthritis and vertigo to sports injuries and post surgery rehabilitation. If you are in pain, I am here to help.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/627a1f9b-1a1b-49ce-a48f-eb209c9893b0)
- [Video: What does the average person think about physiotherapy? I went out to ask. It's great to hear that people see it as an integral part of recovery and even prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47d2019b-c812-4636-9de3-066d32b3e409)
- [Video: If you struggle with vertigo, dizziness, or chronic headaches, physiotherapy can offer a solution. I can guide you through specific exercises to ease these symptoms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06580ea9-a3c1-4647-921f-467eb309f41b)
- [Video: Cervical spondylosis can cause pain, stiffness, and even radiating pain into the arms. I explain the effects this common condition can have on the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4408c9ff-d998-4492-9d16-8d382e6566de)
- [Video: What causes cervical spondylosis? I break down the common causes, which include aging, genetics, neck injuries, and occupations that cause repetitive stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96046a9c-4870-4865-b0d7-2f2c9383058f)
- [Video: In this video, I provide a complete overview of cervical spondylosis. I cover what it is, its causes, its effects, and how physical therapy rehabilitation can help you manage it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71baceac-2b9b-4451-9add-c923884948a1)

### [Hear From My Patients](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/hear-from-my-patients)

- [Video: This message from a patient expressing her gratitude means the world to me. Knowing that my therapy sessions helped ease her pain and encouraged her is why I do what I do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38a7661b-6e59-4d8a-9ea0-859104a23e00)
- ![A simple "Effective results and is highly recommended" from a happy patient. My focus is always on providing treatment that works.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a67d1dc-ad15-4a63-829c-bf109d484e7c)
- [Video: It brings me so much joy when patients consult me for severe aches and find real relief after just a few physiotherapy sessions. This is the power of targeted treatment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e481eaa7-7ec4-4750-8c73-de42e73ee7d8)

### [Movement is Medicine](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/movement-is-medicine)

- [Video: Movement is an escape from stagnant energy. It is your body's privilege. This is your Movement Monday reminder to get up and get active.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6222fbd7-456e-4324-aac1-3b05e488bc52)
- [Video: Movement is a privilege. Keep moving, keep living. Let's start the week with energy and positivity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88724f6e-749d-4fed-ac79-e605c4c74425)
- [Video: Don't let a busy schedule get in the way of being active. Even a few minutes of fun movement with family can make a difference. It's your turn now.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db6b3fc8-8885-4a39-97c8-5c1802f0b457)
- [Video: Here are 7 reasons why you need to move your body. It boosts energy, improves mood, promotes better sleep, and so much more. Let's dance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0161305d-f8a8-44b1-8dad-6bdac4f56333)
- [Video: Your workout doesn't have to be perfect. The most important step is just getting started. This is your Movement Monday motivation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/117cb43e-2c53-4114-8110-6534d8ca6975)
- [Video: How do you stay consistent with your home exercise program? My tip is to keep it fun and simple. When you enjoy it, you're more likely to stick with it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c90ef0f5-1255-4d0e-bd79-5d833f9b69ad)
- [Video: It might seem crazy, but exercising and moving your body, especially when you feel tired, will actually boost your energy and improve your mood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/126264cd-f4db-49d7-8351-0e7d0ae85497)
- [Video: Do you get in non exercise activity? Things like taking the stairs, walking while on the phone, or playing with your pet all count towards a more active lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a8aaff8-5a0a-4255-ae9a-5e57d16160ad)
- [Video: Here to motivate you to stay consistent with your exercise regime. I'm rooting for you. Let's make movement a non negotiable part of our day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/246ccff1-e43c-4ec4-aa8a-a0dfb25f4990)
- [Video: Here are the Canadian 24 hour movement guidelines. Aim for 150 minutes of moderate aerobic activity per week and strength training twice a week for optimal health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adc2fbff-d15f-4397-93c6-dc5589be5def)
- [Video: Looking for reasons you should not exercise? There are none. Here is your Movement Monday reminder to include movement in your daily routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a463d71-7ae4-4dac-b2b0-105ac3589431)
- [Video: Movement is medicine, especially for pain and stiffness. Here is your reminder to include some form of movement in your life, whether it's dancing, yoga, or walking.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4fae9819-98f2-405d-b2dd-1ca63a4a0cc3)
- [Video: In a world full of dukh and dard (sorrow and pain), be someone's physiotherapist and help them heal without medicines. This is my mission.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d150012-7e93-45be-9ec2-5b5d37cd216d)
- [Video: A patient asks, "Does physiotherapy truly cure pain?" My answer is yes, it absolutely does, if you follow the advice and stay consistent with your exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61f19a7f-bfb8-402d-82a9-d5894ac2f82c)
- [Video: "Doctor, why am I not recovering from back pain?" The most common reason is a lack of consistency with your home exercise program. Healing is a daily commitment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccbe89b1-e6a4-4801-a552-79dc81709f8a)
- [Video: Why is exercise a natural painkiller? Because it releases endorphins, your body's own feel good chemicals that naturally reduce pain perception.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19da9b5f-a543-4ff0-b5cf-08821821a5fd)
- [Video: Feeling low on energy? Remember that movement is the best escape. It doesn't drain your energy; it creates it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/821256ef-0af9-4684-887d-8f17d4942f7e)
- [Video: A patient asks why they spend so much time on their mobile phone. Sometimes, the source of our distraction can also become the source of our pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e690f0d-0f1c-46ea-979a-9f9b73d54192)

### [Meet Dr. Rachita](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/meet-dr-rachita)

- [Video: Hi, I'm Dr. Rachita Luthra. I am here to help you alleviate your joint and spine aches with evidence based exercises and electrical modalities, so you can heal without medication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0077085-c1bb-4eac-8afa-b9118c3bde8c)
- ![As a physiotherapist, my mission is to assist you in overcoming joint aches and pains through proven techniques, helping you avoid surgery and medication side effects.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/820e2843-3ae3-4e63-a1d6-d74d7d903c60)
- ![In my element, ready to help you on your healing journey. I am proud to be in my 'girl boss' era, running my own clinic and making a difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5af2973-6f48-48f9-af19-11ef1b5a86cb)
- ![Just a friendly check in. I'm Dr. Rachita, and I'm here to help you with your joint aches and pains. See you in the clinic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fe45a4e-b301-4440-a5e3-e5be103371a7)
- [Video: Life truly takes a full circle. An employer who once fired me now wants me to head his clinic. This journey has taught me resilience and inspired me to start my own work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6865d30c-6004-45f4-9bc4-c0fdb07cd980)
- [Video: Ever since I was a little girl, my dream was simple. I wanted to make people feel okay. That dream is now my daily reality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38abe67a-f7cc-464e-8dac-a2dc4d67a15c)
- ![This year, I am celebrating a new me. A bit calmer, more patient, and focused on collaborating to create win win situations for everyone. It's a journey of growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a53a5490-0c40-45ed-b54e-42435a686ca4)
- ![A little reintroduction. From working at the Commonwealth Games and in the US to starting my own practice, my journey has been incredible. I believe rehabilitation is a team approach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07ee7bf2-d84c-4797-a071-e7bcb08d5226)
- [Video: When you visit my clinic for a physiotherapy session, I want you to know that it is a safe space for you. Your comfort and trust are my top priorities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34f72fdc-4e6b-4747-bc1c-a124463727fc)
- [Video: Two years ago, I started my own physiotherapy clinic. It was a risk, but I am so grateful to my first clients who believed in me. We are here to serve you with love and care.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6655524-8a86-474c-96d9-1a85f8bf28ce)
- [Video: Another look back at starting my clinic two years ago. It was an exciting but fearful leap. Thank you to everyone who has been a part of this journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8bb198f-00b6-49df-b014-99465ec99e0e)
- [Video: Just a quick hello from your friendly neighborhood physiotherapist. Yes, that's me, both in the clinic and out enjoying life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2fd515b0-f32f-465d-a8f7-788a5a146ca7)
- [Video: A friendly wave from me to you. I am here to help you with your aches and pains through evidence based physiotherapy. Please share with anyone who might need a PT.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa9ae923-7410-45f4-a811-fa98026965a4)
- [Video: My name, Rachita, means 'to create'. I strive to live up to it by creating health, happiness, and healing for my patients every day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52df9ce7-f8e4-49ee-ae47-48b8585beed0)
- [Video: When life gets hard, focus on exercising. Go for a walk, jog, lift weights, or dance. This is the philosophy behind my practice, "Let's Heal".](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fa994ed-4dc1-4006-bc30-85ce17fc9c46)
- [Video: Physiotherapy enhances quality of life because just surviving is not enough; it is about thriving. My goal is to help you live well, with strength and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/caebc747-ea3e-40fb-8d8b-60cf40d0b388)
- ![A reminder of my core belief. Physiotherapy addresses the root causes of pain to restore movement and vitality, helping you regain independence and embrace life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d68832a0-4619-43d8-861f-608b90913346)
- ![I believe in holistic well being. Physiotherapy ensures that patients don't just live, but live well, embracing every moment with strength and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da603807-9152-45ea-abd5-520ff53b47fc)
- [Video: What habits are you embracing in the new year? I'm focusing on an active lifestyle, mindful eating, and remembering that my next posture is my best posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d37a2fc-504b-4689-80d5-fc206e585c43)
- [Video: What habits are you leaving behind? Let's say goodbye to a sedentary lifestyle, poor posture, and missing our physiotherapy appointments.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52d78172-8b41-48cc-8705-a25d0f76d3d1)

### [More Health & Wellness Tips](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/more-health-wellness-tips)

- [Video: Use food as medicine. Here are some healthy meals I've cooked, like vegetable wheat pasta and grilled veggies. Understanding what, when, and how much to eat is key to healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1d7af95-815f-4542-8137-2eae4072937b)
- [Video: Did you know your gut health could be stopping you from losing weight? A healthy gut is crucial for clear skin, strong joints, good sleep, and nutrient absorption.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b76a1b8-8439-4def-9f11-b0ce195fa82e)
- [Video: Today I am explaining Progressive Muscle Relaxation (PMR) in Hindi. This is a scientifically proven technique to reduce muscle stress, anxiety, and pain levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57db1fab-5b2b-4cf3-9ba7-438ede892b1c)
- [Video: Do your joints ache more in the winter? I explain the reasons, from lack of sunlight to changes in atmospheric pressure, and share tips to manage it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c8a1615-5ea2-49fc-b163-a9133d1f1588)
- ![Here are 5 simple tips for healthy joints, especially as winter approaches. This includes stretching, strengthening, a healthy diet, and proper supplementation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8c4c92f-99e6-49d9-9116-cc909097bd8e)
- [Video: Spasm causes pain, and pain causes spasm. It's a vicious cycle. My physiotherapy treatments are designed to break this pattern and provide lasting relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/136f2903-baf7-44fd-ad8a-ab42d6151ac9)
- [Video: A common question I get is, "Doctor, I am young, why do I have so much pain?" I explain the common culprits: a sedentary lifestyle, low Vitamin D, and lack of adequate sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8288b95d-b833-4c54-8127-be99d3a214f3)
- [Video: Kya aapko bhe tingling tingling hote hain? (Do you also get tingling sensations?) This can be a sign of nerve compression, something I can help diagnose and treat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec4a16db-d806-463a-b9f2-f6d24b21bf50)

### [Professional Engagements](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/professional-engagements)

- [Video: Speaking at a conference about the role of AI in physiotherapy. I believe AI tools can help, but they can never replace the human touch, critical thinking, and empathy of a PT.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e25da8cb-b731-45e4-9694-cc294b3670a8)
- ![It's an honor to stand before a full auditorium and share my knowledge. I believe in testing your horizon to see how far you can fly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96bc7c00-0637-49a8-b11c-3ced7f9c20a0)
- ![Presenting at a professional event. I am dedicated to continuous learning and contributing to the advancement of the physiotherapy field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2bfecd6-33ff-42e4-b63b-b7e1183c67ea)

## Meet your expert

[Rachita Luthra](https://mytribe.in/drrachitaphysiotherapycare)

### My story

Hi, I’m Dr. Rachita. Didn’t plan to be a physiotherapist, honestly. Got into it by chance when a friend's dad suggested paramedical as backup. Failed the medical entrance, landed in physiotherapy. First day, clueless. But, working with folks in pain, I just clicked. Now, every patient’s 'thank you' sticks with me. This job isn’t just fixing bodies, it’s about healing minds too. Life steered me here, and I’m glad it did.

### My work

- **Physiotherapy for pain & injuries**: We treat joint pain, spine aches, stroke recovery, neuromuscular issues, and help with posture problems.
- **Evidence-based treatments**: I use exercises, Laser Therapy, IFT, TENS, Ultrasound, Paraffin Wax Baths - not just painkillers.
- **Home exercise plans**: Jaise hi patient 70-80% thik ho jata hai (when patients feel 70-80% better), I teach home exercises so you stay independent.
- **Motion is lotion**: Sitting still isn’t the answer. I help you move, and work on your mindset too. Healing is physical and mental.
- **Online & clinic consults in Delhi**: I treat chronic pain, tingling, stiffness, injuries, stroke recovery. You can book online or visit my Delhi clinic.

## More services from Rachita Luthra

- [Pre & Post-Natal Physiotherapy](https://mytribe.in/drrachitaphysiotherapycare/pre-and-post-natal-physiotherapy) · ₹900-2,000 per session (estimate)
- [Orthopedic Physiotherapy](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy) · ₹800-2,000 per session (estimate)
- [Neurological Rehabilitation](https://mytribe.in/drrachitaphysiotherapycare/neurological-rehabilitation) · ₹1,200-2,000 per session (estimate)

## Experts similar to Rachita Luthra on mytribe

- [Postural Correction & Ergonomic Therapy by AB Physiotherapy Clinic](https://mytribe.in/ab_physiotherapyclinic/postural-correction-ergonomic-therapy) · ₹600-2,000 per session (estimate) · AB PHYSIOTHERAPY CLINIC
- [Orthopedic Physiotherapy & Pain Management by Shruti Raj](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management) · ₹800-2,000 per session (estimate) · ACE OF SPINE
- [Yoga Therapy for Pain Management by Rajat Dua](https://mytribe.in/rajatduayoga/yoga-therapy-for-pain-management) · ₹800-2,000 per session (estimate) · National Capital Region
- [Physiotherapy by Veda Physio & Nutrition Clinic](https://mytribe.in/veda_drlochanarora/physiotherapy) · ₹600-1,500 per session (estimate) · National Capital Region
- [Orthopedic Physiotherapy & Pain Management by OsteoGood](https://mytribe.in/osteogood/orthopedic-physiotherapy-pain-management) · ₹700-1,500 per session (estimate) · OsteoGood :Best Physiotherapist in New Rajinder Nagar | Spine, Sports, Pilates & Rehab Best Physiotherapy Center In Delhi
- [Physiotherapy & Rehabilitation by Rajiv Mehta](https://mytribe.in/drrajivphysio/physiotherapy-rehabilitation) · ₹400-900 per session (estimate) · Velocity Physiotherapy
- [Clinical Physiotherapy & Rehabilitation by Nasir Mughees](https://mytribe.in/dnpr_myphysiotherapist/clinical-physiotherapy-rehabilitation) · ₹500-2,000 per session (estimate) · National Capital Region
- [Orthopedic & Musculoskeletal Physiotherapy by Vimal's Physiotherapy & Sports Injury Clinic](https://mytribe.in/drvimalsphysiotherapy/orthopedic-musculoskeletal-physiotherapy) · ₹800-2,000 per session (estimate) · Dr. Vimal's clinic
- [Corrective Exercise & Post-Rehab Training by Monica Rastogi](https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training) · ₹1,200-3,000 per session (estimate) · Monicapilates | Pilates in Delhi | Pilates Classes in Delhi | Best Pilates Studio in Delhi | Pilate Classes Near Me
- [Yoga for Pain Management by Tushar Bhatt](https://mytribe.in/thriveinit/yoga-for-pain-management) · ₹250-700 per group session (estimate) · YOGDHARA by Tushar Bhatt
- [Yoga Therapy for Pain & Ailment Management by Jyoti Kalra](https://mytribe.in/yogwithjyoti/yoga-therapy-for-pain-ailment-management) · ₹700-2,000 per session (estimate) · YOG WITH JYOTI

## Book

To book Rachita Luthra, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Ergonomics%20%26%20Posture%20Correction%20by%20Rachita%20Luthra.)