BackBeginner
Pelvic Tilt — Lower Back Pain Relief
A foundational exercise to activate deep core muscles and relieve lower back pain. Lie on your back, flatten your lower back against the floor, hold for 5 seconds and release.
Expert-guided exercise videos from Dr. Shruti Sharma to help you recover faster and stay pain-free at home.
A foundational exercise to activate deep core muscles and relieve lower back pain. Lie on your back, flatten your lower back against the floor, hold for 5 seconds and release.
Improves spinal flexibility and relieves tension through the lower back and neck. Perform on hands and knees, alternating between arching and rounding the spine.
Strengthens the quadriceps without loading the knee joint — ideal for post-surgical rehab and patellofemoral pain. Lie flat, lift one leg to 45° and hold for 5 seconds.
Gentle gravity-assisted shoulder movement to reduce stiffness and improve range of motion in frozen shoulder patients. Lean forward and let the arm swing freely in small circles.
Strengthens deep cervical flexors and corrects forward head posture — one of the most effective exercises for neck pain and headaches from desk work.
Builds calf and Achilles tendon strength to prevent ankle sprains and support plantar fasciitis recovery. Stand on both feet, rise onto toes, hold and lower slowly.