--- title: "Lower Back Pain Management & Relief with Dr. Rachita Luthra" description: "Stop letting lower back pain hold you back. Dr. Rachita Luthra provides evidence-based lower back pain management in Delhi, focusing on core strengthening and mobility." canonical: https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/managing-lower-back-pain last_updated: 2025-09-16 --- # Effective Lower Back Pain Management Tribe Verified · Physiotherapy for back pain in Delhi By [Rachita Luthra](https://mytribe.in/drrachitaphysiotherapycare) · Online sessions, home visits across NCR, and clinic in New Rajinder Nagar · ₹600 per session (estimate) Part of [Orthopedic Physiotherapy](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy). [View full gallery](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/gallery) Constant aches and stiffness can be overwhelming, but you don't have to live with them. Let's work on gentle, evidence-based movements to help your spine recover and keep you pain-free. ## Photos and videos - [Video: Feeling stiffness in your lower back? Try these gentle spinal decompression exercises. Lying on your back and gently twisting can help relieve pressure and improve mobility in your lumbar spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9c57de8-bebb-4911-9585-24167d95245d) - [Video: This is the final exercise in my 'Restore Your Core' series for desk workers. The TA draw with criss-cross arms engages your deep core muscles while challenging your stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c83ca04-33b3-4cb6-ac57-2bd77a44e915) - [Video: Part of my 'Restore Your Core' series, this exercise combines a TA draw (pulling the belly button in) with shoulder flexion. This helps build core stability, which is essential for supporting your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b6cbebb-f073-462e-bf39-60ba0b939424) - [Video: This is the TA draw with a heel slide, an exercise from my 'Restore Your Core' series. It teaches you to engage your deep abdominal muscles while moving your legs, a key skill for protecting your back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2d17599-6aed-4310-8bad-6e72add8cb62) - [Video: The TA draw with marching is a great exercise to build core strength. By drawing in your stomach while lifting your leg, you train your core to stabilize your pelvis and lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b9e7a5c-3de0-4983-a8bb-7a070a3174aa) - [Video: The first exercise in my 'Restore Your Core' series is the Transverse Abdominus (TA) draw. Learning to engage this deep core muscle is the foundation for a strong, stable, and pain-free back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0edb1b17-3c1d-4973-b4b2-9152ed5d13e0) - [Video: Ankle stretches are an important part of relieving lower back tension. Tight calf muscles can affect your gait and posture, so this simple stretch can have benefits all the way up your kinetic chain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24ea7381-9d5f-4328-8da8-436dadafb9f3) - [Video: The Cat-Cow exercise, adapted for a chair, is a perfect mid-day break for your spine. It gently moves your vertebrae through flexion and extension, relieving stiffness from prolonged sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05dd36fd-e0a2-4498-aade-6d1d24107710) - [Video: A seated spinal rotation is a great way to mobilize your thoracic and lumbar spine during a long workday. This gentle twist helps to relieve stiffness and improve circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/faf56228-4990-40b5-92e9-09b66777ad7e) - [Video: This is a deeper version of the figure-of-four stretch. By bending forward, you increase the stretch on your piriformis and glute muscles, which can be a major source of sciatica and lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9ab2134-d0bc-43d6-a392-7fafdb403fa9) - [Video: The figure-of-four stretch is one of my favorite exercises for desk workers. It helps to open up the hips and stretch the piriformis muscle, which can relieve pressure on the sciatic nerve and ease lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c2f0d4e-3f25-4bf1-899c-9cc5a899baa5) - ![Preventing back pain is easier than treating it. Follow these five simple precautions, including avoiding slouching, pushing heavy objects instead of pulling, and using proper lifting techniques.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fcb49b85-222f-4a71-b16d-78da160c3de9) - [Video: My top three tips for managing lower back pain. Learn about using a lumbar roll for support, the correct way to get out of bed, and the importance of a personalized exercise program from your physiotherapist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05729aeb-e664-41cb-a5ce-7fefddc49e6e) - [Video: These quadruped variations are fantastic for building core and back strength, not just for children but for adults too. Performing opposite arm and leg lifts challenges your balance and strengthens the muscles that support your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81fe1cd0-93fc-4060-8d03-7b4a778a33a4) ## About Managing Lower Back Pain The biggest mistake I see with lower back pain is staying completely still, thinking rest is the only cure. Your spine actually needs gentle, consistent movement to recover properly. I often start patients with simple Transverse Abdominus (TA) draws while seated—it's a small, controlled motion that engages your core without aggravating your back. Once we master these, we can layer in more advanced decompression stretches that you can easily do during a coffee break. ### Understanding Your Back Pain Lower back pain is the most common reason clients visit my clinic in New Rajinder Nagar. Whether it is 'text neck' leading to compensation down the spine or the classic 'sitting disease' from long hours at a laptop, the pain is usually a sign of muscle imbalance. We don't just treat the spot that hurts; we look at the whole kinetic chain. ### My Approach to Relief * **Manual Therapy:** I use hands-on soft tissue release to reduce stiffness and muscle spasms that build up during the work week. * **Targeted Modalities:** Depending on the severity, I incorporate IFT (Interferential Therapy) or Ultrasound to block pain signals and reduce inflammation at the source. * **Core-Centric Rehab:** You will learn exercises like the 'Restore Your Core' series, which focus on deep abdominal muscles rather than generic sit-ups that can sometimes worsen back issues. ### Ergonomics & Lifestyle You spend most of your day at a desk or in a car. If your sleeping posture, chair, or lifting technique is working against you, no amount of therapy will provide permanent relief. During our sessions, we will conduct an ergonomic audit to fix these daily habits. For those unable to visit the clinic, I offer the same comprehensive assessment and personalized exercise plans through remote video consultations. Whether you need recovery from a slip disc, sciatica management, or just want to fix that nagging stiffness, let’s get you moving again. ## About Rachita Luthra I’m Dr. Rachita, your friendly neighborhood physiotherapist. I don't just treat the pain you feel today; I teach you how to move so you don't feel it tomorrow. My clinic in New Rajinder Nagar is a space where we focus on getting you back to your life—no heavy meds, just smart, consistent movement. [See all of Rachita Luthra's services](https://mytribe.in/drrachitaphysiotherapycare) ## More from Orthopedic Physiotherapy by Rachita Luthra - [Featured](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/featured) - [Happy Patients, Real Results](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/happy-patients-real-results) - [Relief for Neck, Shoulder & Arm Pain](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/relief-for-neck-shoulder-arm-pain) - [Knee & Ankle Strength and Recovery](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/knee-ankle-strength-and-recovery) - [In-Clinic Treatments: Manual & Advanced Therapy](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/in-clinic-treatments-manual-advanced-therapy) - [Everyday Habits for a Pain-Free Life](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/everyday-habits-for-a-pain-free-life) - [My Philosophy: Motion is Lotion](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/my-philosophy-motion-is-lotion) - [Meet Dr. Rachita: Your Partner in Healing](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/meet-dr-rachita-your-partner-in-healing) - [Educational Corner: Understand Your Body](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/educational-corner-understand-your-body) - [Movement Mondays: Get Inspired!](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy/movement-mondays-get-inspired) ## More services by Rachita Luthra - [Neurological Rehabilitation](https://mytribe.in/drrachitaphysiotherapycare/neurological-rehabilitation) - [Pre & Post-Natal Physiotherapy](https://mytribe.in/drrachitaphysiotherapycare/pre-and-post-natal-physiotherapy) - [Ergonomics & Posture Correction](https://mytribe.in/drrachitaphysiotherapycare/ergonomics-posture-correction) ## Similar work from other experts - [Undo the Desk Damage: Stretches for Office Workers](https://mytribe.in/rajatduayoga/yoga-therapy-for-pain-management/undo-the-desk-damage-stretches-for-office-workers) by Rajat Dua · Yoga Therapy for Pain Management · Online sessions & In-person at studio in Pitampura, Delhi NCR - [Unlock Your Hips and Fix Lower Back Pain](https://mytribe.in/prashanthponnappa/mobility-flexibility-training/unlock-your-hips-back) by Prashanth Ponnappa · Mobility & Flexibility Training · Online sessions available; Studios in Domlur & Lavelle Road; Home visits across Bengaluru - [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 - [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 - [Yoga for Back Health](https://mytribe.in/yogakshema_/specialized-yoga-workshops/yoga-for-back-health) by Nidhi Srivatsa · Specialized Yoga Workshops · 1-on-1 Sessions Online - [Yoga for a Strong Back & Pain Relief](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/yoga-for-a-strong-back-pain-relief) by Rohit N · Therapeutic Yoga for Health Concerns · Online sessions and at studio in Nandini Layout, Bengaluru ## Book To book Rachita Luthra, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Orthopedic%20Physiotherapy%20by%20Rachita%20Luthra.) 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