Back and Neck Pain Relief Treatments
I help you identify the root cause of your spinal discomfort and correct it with drug-free physiotherapy. Whether it is a slipped disc, sciatica, or posture-related stiffness, we build a recovery plan that fits your life.
This is the introduction to my simple four-part exercise series for back pain relief. I have designed these movements to be quick, effective, and easy to do at home to help you manage discomfort and improve your spinal health.
The Bird Dog is the first exercise in my back pain series. It is excellent for strengthening the core and improving stability in the lower back, which is essential for preventing pain and injury.
The Pelvic Tilt is a gentle but powerful exercise for activating deep core muscles. It helps to relieve lower back tension and improve awareness of your pelvic position, a key component of good posture.
The Knee-to-Chest stretch is a simple way to release tension in the lower back and glutes. I often recommend this to patients to help alleviate stiffness, especially after long periods of sitting.
A Hamstring Stretch, done correctly with support, can significantly reduce strain on the lower back. Tight hamstrings are a common contributor to back pain, and this stretch helps to lengthen them safely.
Lower back pain can stem from many issues like lumbar strain or nerve irritation. Targeted exercises, like the one shown, are crucial for strengthening the supporting muscles and providing long-term relief.
Stop suffering from neck pain. It's often caused by poor posture at a desk. My approach focuses on correcting posture and strengthening neck muscles to provide lasting gains, not just temporary relief.
About this collection
Every patient journey at OsteoGood starts with a 45-minute physical assessment, not just a massage. I analyze your gait, muscle flexibility, and nerve health to pinpoint whether your pain is caused by lumbar strain, poor workstation ergonomics, or a specific spinal issue. This ensures we do not just mask symptoms with temporary relief, but actually address the biomechanical weakness causing your discomfort.
Why Medication Is Not The Final Answer
Many patients come to me having relied on painkillers for months. While they offer temporary comfort, they do not correct the underlying muscle imbalances or nerve compression causing the pain. My goal is to help you move better so your body can heal itself.
My Approach to Spine Health
- Manual Therapy: I use hands-on techniques to release muscle spasms and improve joint mobility. This is often the first step in calming acute pain.
- Clinical Pilates: Once your pain is manageable, we use Pilates to strengthen the deep core muscles that support your spine. This is essential for preventing future episodes of sciatica or lower back strain.
- Dry Needling: For stubborn, localized knots and trigger points that manual stretching cannot reach, dry needling provides targeted relief.
- Ergonomic Correction: If you spend 8+ hours at a desk, your workstation setup might be the enemy. I review your sitting habits and provide actionable changes to your desk environment that prevent your neck and back pain from recurring.
What To Expect In Your Recovery Plan
I do not believe in copy-paste treatment. If you have been diagnosed with a herniated disc, your exercises will look very different from someone recovering from a muscle sprain. After the initial assessment, I will provide a clear roadmap of how many sessions you likely need, and we will teach you a home exercise routine so you can stay pain-free even when you are not in the clinic.
OsteoGood
I am Dr. Sonakshi Khanna. I believe movement is the real medicine, and after treating hundreds of spinal cases, I know that your back needs strength, not just rest. I will personally guide you through exercises that you can actually stick to, even on your busiest days in Delhi.
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