--- title: "Back and Neck Pain Relief Treatment in New Rajinder Nagar" description: "Stop chronic back and neck pain with drug-free physiotherapy in New Rajinder Nagar. Dr. Sonakshi Khanna offers root-cause diagnosis and personalized rehab." canonical: https://mytribe.in/osteogood/orthopedic-physiotherapy-pain-management/back-and-neck-pain-relief last_updated: 2025-09-16 --- # Back and Neck Pain Relief Treatments Tribe Verified · Over 5,000 patients treated since 2018 By [OsteoGood](https://mytribe.in/osteogood) · Online consults, home visits across Delhi NCR, and clinic at New Rajinder Nagar · ₹500 per visit (estimate) Part of [Orthopedic Physiotherapy & Pain Management](https://mytribe.in/osteogood/orthopedic-physiotherapy-pain-management). [View full gallery](https://mytribe.in/osteogood/orthopedic-physiotherapy-pain-management/gallery) 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. ## Photos and videos - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0e2ba75-038b-428d-8814-4db94c4b52d7) - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf4061b4-822b-4a37-9cb5-9012f6c52685) - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/154d6813-169d-4a13-9470-f707900d4252) - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf444b6b-72a5-459c-a469-166c376cb979) - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ea057f2-f791-4268-be53-d5692d6a377c) - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71145dde-c027-43ce-89db-ce6f1cd1e09c) - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bfdbee85-ee5c-4875-85bd-30f20d764d44) - ![This infographic explains common causes of neck pain, including poor posture, cervical spondylosis, and muscle spasms. Understanding the cause is the first step toward getting the right advanced treatment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6efb5de-9bb6-47d4-af9b-15cdfaa52447) - ![For neck pain, my philosophy is clear: no medicine, no injections, no surgery unless absolutely necessary. Advanced physiotherapy techniques can often provide complete relief by addressing the source of the problem.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82e042ff-9554-4121-abe8-2056378bc4c2) - ![This visual explains what a herniated disc, also known as a slipped or bulging disc, is. It's a frequent cause of back, neck, and leg pain, and physiotherapy is a primary treatment for it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96aacddd-18e8-4736-9170-0b18ba028518) - ![Recognizing the symptoms of a herniated disc is key to seeking timely treatment. This infographic lists common signs, from localized back pain to radiating pain and numbness in the limbs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01220b18-3f89-4531-bc62-01a7464f7948) - ![Understanding the causes of back pain, from muscle strain and obesity to joint dysfunction, is the first step. Physiotherapy helps by retraining your muscles to move correctly and build strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c0b60d0-4397-4d68-a598-e6ab0798b5fb) - ![This graphic outlines the primary treatment options for back pain. I always emphasize physiotherapy as the first-line approach because it strengthens the body and addresses the root cause, unlike more invasive options.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5aee66d-4b88-47de-b311-ee9e9bfc6b1a) - ![What is lower back pain? This infographic defines it and explains the difference between acute and chronic pain. Most people experience it, but you don't have to live with it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/313fc6dd-5ad1-428b-9023-621a4b21589e) - ![These are the common symptoms of lower back pain, including muscle spasms, stiffness, and posture problems. If you experience these, it's important to get a proper evaluation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcae3cc5-06ca-4135-91ca-1d1a62fd002c) - ![This visual details the various conditions that can cause lower back pain, such as fractures, disc problems, and arthritis. A thorough diagnosis is essential to create an effective treatment plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c47570c-b96c-4437-a5df-81c2d787a2b5) - ![Lumbar Spondylolisthesis is a condition where a vertebra slips forward. This infographic explains the anatomy of the condition, which can cause significant lower back pain and requires careful management.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae13abc4-20cc-4a9e-9b0f-5eb29c8ea3c3) - [Video: This video provides an overview of Lumbar Spondylolisthesis, including its symptoms and exercises like the suitcase carry and overhead carry that can help manage the condition by strengthening the core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6808988e-43a4-4b78-93e1-c752e40324d3) - ![Diagnosing Ankylosing Spondylitis, a type of inflammatory arthritis of the spine, can be complex. It often involves a physical exam, reviewing family history, and may require tests like an MRI or X-rays.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d4e4813-8576-4a45-89f5-2890955682bd) - ![The goal of treating Ankylosing Spondylitis is to relieve pain and prevent complications. Physical therapy, including specific stretching and strengthening exercises, is a cornerstone of managing this condition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b519d015-84f5-4798-9d02-2a67eb1db92d) - ![This image perfectly illustrates the journey of posture correction. Through targeted exercises and postural retraining, we can move from a state of pain and dysfunction to one of strength, alignment, and freedom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99919097-d36f-43b6-aa4b-ed78d18c245b) - ![This meme makes a simple but important point. Instead of a long and costly journey through painkillers and potential surgery, starting with a physiotherapist for back pain can be the most direct path to relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7b3a930-dc48-4612-bb45-94b24cb63854) ## About Back and Neck Pain Relief 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. ## About 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. [See all of OsteoGood's services](https://mytribe.in/osteogood) ## More from Orthopedic Physiotherapy & Pain Management by OsteoGood - [Featured](https://mytribe.in/osteogood/orthopedic-physiotherapy-pain-management/featured) - [Patient Success Stories](https://mytribe.in/osteogood/orthopedic-physiotherapy-pain-management/patient-success-stories) - [A Look Inside Our Clinic](https://mytribe.in/osteogood/orthopedic-physiotherapy-pain-management/a-look-inside-our-clinic) - [Shoulder, Arm, and Wrist Care](https://mytribe.in/osteogood/orthopedic-physiotherapy-pain-management/shoulder-arm-and-wrist-care) - [Knee, Foot, and Ankle Health](https://mytribe.in/osteogood/orthopedic-physiotherapy-pain-management/knee-foot-and-ankle-health) - [Learn About Physiotherapy](https://mytribe.in/osteogood/orthopedic-physiotherapy-pain-management/learn-about-physiotherapy) - [My Credentials and Clinic](https://mytribe.in/osteogood/orthopedic-physiotherapy-pain-management/my-credentials-and-clinic) ## More services by OsteoGood - [Geriatric Physiotherapy](https://mytribe.in/osteogood/geriatric-physiotherapy) - [Neurological Rehabilitation](https://mytribe.in/osteogood/neurological-rehabilitation) - [Sports Injury Rehabilitation](https://mytribe.in/osteogood/sports-injury-rehabilitation) - [Women's Health Physiotherapy & Pilates](https://mytribe.in/osteogood/women-s-health-physiotherapy-pilates) ## Similar work from other experts - [Back & Spine Care: Fix Root Causes, Not Just Symptoms](https://mytribe.in/ace_of_spine/sports-injury-post-surgical-rehabilitation/back-spine-care-beyond-quick-fixes) by Shruti Raj · Sports Injury & Post-Surgical Rehabilitation · Visit clinic in Najafgarh, Delhi; serving patients across Delhi NCR - [Back and Spine Care Physiotherapy](https://mytribe.in/ab_physiotherapyclinic/pain-management-musculoskeletal-physiotherapy/back-spine-care) by AB Physiotherapy Clinic · Pain Management & Musculoskeletal Physiotherapy · Home visits across Delhi NCR; Visit clinics in Noida, Ghaziabad, and Delhi - [Relief for Neck, Back Pain and Sciatica in Delhi](https://mytribe.in/dnpr_myphysiotherapist/online-at-home-physiotherapy/pain-relief-for-neck-back-sciatica) by Nasir Mughees · Online & At-Home Physiotherapy · Online consultations & Home visits across Delhi NCR - [Posture Correction & Pain Management](https://mytribe.in/yogathemiraculous/yoga-therapy/posture-correction-pain-management) by Sachin Singhal · Yoga Therapy · At studio in Vikaspuri, Delhi - [Spine, Neck & Posture Correction](https://mytribe.in/_archbenguluru/physiotherapy-rehabilitation/spine-neck-posture-correction) by Arch Physiotherapy & Fitness · Physiotherapy & Rehabilitation · Available Online; Visit Clinic in Brookefield - [Pain Relief for Everyday Life](https://mytribe.in/drrajivphysio/physiotherapy-rehabilitation/pain-relief-for-everyday-life) by Rajiv Mehta · Physiotherapy & Rehabilitation · Online consults, home visits across Delhi NCR, and 5 clinic locations ## Book To book OsteoGood, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Dr.%20Sonakshi%2C%20I%20have%20been%20struggling%20with%20back%20and%20neck%20pain%20and%20would%20like%20to%20ask%20about%20booking%20an%20assessment%20at%20your%20clinic.)