--- title: "Simple Exercises for Pain Relief at Home | Dr. Rachita Luthra" description: "Manage pain with Dr. Rachita's evidence-based exercises. Get relief from neck pain, back stiffness, and posture issues with customized physiotherapy in Delhi." canonical: https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/guided-exercises-for-pain-relief last_updated: 2025-09-16 --- # Simple Exercises for Pain Relief at Home Tribe Verified · Expert care for Delhi's desk-bound professionals. By [Rachita Luthra](https://mytribe.in/drrachitaphysiotherapycare) · Online sessions, home visits across NCR, and clinic in New Rajinder Nagar · ₹600 per consultation (estimate) Part of [Ergonomics & Posture Correction](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction). [View full gallery](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/gallery) I’m Dr. Rachita. If stiffness is part of your daily routine, it doesn't have to be. These are simple, evidence-based movements I teach my patients to help manage pain right where they are. Let's get moving. ## Photos and videos - [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) ## About Guided Exercises for Pain Relief If you're feeling stiff, 'Motion is lotion'. These exercises are specifically curated for people who spend hours at a desk, whether it's neck tension, rounded shoulders, or that annoying ache in your lower back. You don't need fancy equipment, just a few minutes of consistency. These are foundational movements, but remember, if pain persists, it is a sign from your body that you need a closer look. ### Neck and Shoulder Relief Long hours hunched over a laptop often lead to 'Text Neck' and tight trapezius muscles. I frequently recommend Chin Tucks to restore your natural neck curve and relieve headaches. For rounded shoulders, my go-to routine involves wall-based stretches and isometric holds. These help retrain your shoulder muscles to stop slouching and start supporting your posture naturally. Always move slowly, and stop if you feel sharp pain. ### Building Core Stability For my desk-bound patients struggling with lower back stiffness, I emphasize the 'Restore Your Core' series. This focuses on activating the Transverse Abdominis (TA). Instead of heavy gym workouts, I teach simple, seated exercises like TA draws, marching, and heel slides. By building this core resilience while you sit, you support your spine throughout the workday. ### Why Evidence-Based Movement Matters I believe in healing without relying solely on medications. When you learn to move correctly—using techniques like spinal decompression and mindful stretching—you become independent. If you are based in New Delhi, you can visit my clinic in New Rajinder Nagar for a manual therapy session, including Laser Therapy or IFT. For those across NCR or with busy schedules, I offer online ergonomics audits. We can jump on a video call, assess your chair setup, and adjust your desk habits to prevent future pain. Let's get you thriving, not just surviving. ## About Rachita Luthra I’m Dr. Rachita, and I believe physiotherapy found me. I don’t just want to fix your pain, I want to help you understand your body so you can take control. Whether you're dealing with a desk-induced stiff neck or lower back trouble, I'm here to show you how small movements lead to big relief. [See all of Rachita Luthra's services](https://mytribe.in/drrachitaphysiotherapycare) ## More from Ergonomics & Posture Correction by Rachita Luthra - [Featured](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/featured) - [Desk Ergonomics & Posture Correction](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/desk-ergonomics-posture-correction) - [My Treatment Philosophy & In-Clinic Care](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/my-treatment-philosophy-in-clinic-care) - [Hear From My Patients](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/hear-from-my-patients) - [Movement is Medicine](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/movement-is-medicine) - [Meet Dr. Rachita](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/meet-dr-rachita) - [More Health & Wellness Tips](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/more-health-wellness-tips) - [Professional Engagements](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction/professional-engagements) ## More services by Rachita Luthra - [Pre & Post-Natal Physiotherapy](https://mytribe.in/drrachitaphysiotherapycare/pre-and-post-natal-physiotherapy) - [Orthopedic Physiotherapy](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy) - [Neurological Rehabilitation](https://mytribe.in/drrachitaphysiotherapycare/neurological-rehabilitation) ## Similar work from other experts - [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 - [Yoga for Back Pain and Posture Correction](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/yoga-for-everyday-pains-posture) by Rajat Dua · Yoga Classes for All Levels · Online classes & In-person at studio in Pitampura, Delhi NCR - [Relieve Back Pain and Correct Your Posture](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/relieve-pain-fix-posture) by Sonali Singh · Corrective Exercise & Mobility Coaching · Available exclusively online - [Corrective Exercises for Lasting Pain Relief](https://mytribe.in/ab_physiotherapyclinic/postural-correction-ergonomic-therapy/corrective-exercises-for-lasting-relief) by AB Physiotherapy Clinic · Postural Correction & Ergonomic Therapy · Visit clinics in Noida, Ghaziabad, and Delhi - [Simple Mobility Routines for Back and Shoulder Pain](https://mytribe.in/curvy_dumbells/strength-lifestyle-coaching/mobility-pain-relief) by Ishita Chauhan · Strength & Lifestyle Coaching · Available online - [Yoga for Back, Neck & Shoulder Pain Relief](https://mytribe.in/vyas_yoga/therapeutic-yoga-for-pain-ailment-management/yoga-for-back-neck-shoulder-pain) by Vyas Yoga Center · Therapeutic Yoga for Pain & Ailment Management · Available online and at centers in Rishikesh & Delhi ## Book To book Rachita Luthra, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Dr.%20Rachita%2C%20I%20saw%20your%20pain%20relief%20exercises%20on%20mytribe.%20I'd%20like%20to%20discuss%20my%20back%20pain%20and%20book%20a%20session.)