Online Physiotherapy for Lower Back Pain
Most lower back pain is not caused by serious damage, and most of it gets better with the right movement and exercise rather than rest. A video consultation is usually enough to work out what is driving your pain and to build a plan you can follow at home.
Common signs
- Aching or stiffness across the lower back
- Pain that is worse after sitting, bending or lifting
- Morning stiffness that eases once you start moving
- Pain that spreads into the buttock
- Muscle spasm after a sudden movement
What usually causes it
- A strain from lifting or a sudden twist
- Long periods in one position with little movement
- Weak or deconditioned trunk and hip muscles
- Age-related changes in the spine — very common on scans, and often painless
- Stress and poor sleep, which make the back more sensitive to pain
How the online consultation works
What Dr. Bajpai checks on the video call
- Where the pain is and how it behaves through the day
- Bending, arching and side-bending to find movements that ease or provoke it
- Hip mobility and simple strength tests, such as a bridge and a single-leg stand
- Nerve checks if pain travels into the leg
- Screening questions for the rare signs that need a doctor instead
A typical treatment plan
- 1. Weeks 1–2
Settle
Gentle movement in comfortable ranges, positions that ease the pain, and walking little and often.
- 2. Weeks 2–6
Restore
Mobility work, core and hip strengthening, and changes to your desk and daily habits.
- 3. Weeks 6–12
Strengthen
Progressive loading, practising lifting, and a graded return to sport or the gym.
How long it takes: A recent episode often eases noticeably within a few weeks. Longer-standing back pain usually needs 6–12 weeks of consistent exercise. Most patients with non-specific lower back pain see meaningful improvement within 4–6 sessions; complex cases may need more.
What you can do at home
- Keep moving — short walks through the day help more than bed rest
- Change position every 30–45 minutes when you sit for work
- Use a heat pack if it eases the stiffness
- Ease off heavy lifting for a few days, then build back gradually
When to get urgent or in-person care
- Numbness in the groin or saddle area, or new bladder or bowel problems — go to an emergency department now
- Weakness in a leg that is getting worse
- Back pain with fever, unexplained weight loss or a history of cancer
- Pain after a significant fall or accident
- Severe pain at night that does not change with position
What it costs
The first 15-minute call is free — it is where Dr. Bajpai tells you honestly whether online physiotherapy suits your problem.
Free Discovery Call
15 minutes · No obligation
- Describe your condition to Dr. Bajpai
- Ask any clinical questions
- Honest view on whether online physio fits
- No payment, no card required
Full Consultation
45 minutes · Written report included
- Full 45-min video assessment
- Clinical diagnosis, explained plainly
- Detailed written report within 24 hours
- Personalised exercise plan, step by step
- WhatsApp follow-up support
3-Session Package
Save ₹3,000 vs three single sessions
3 × 45-min sessions
- Everything in Full Consultation × 3
- Progress tracking across sessions
- Exercise plan updated each session
- Priority WhatsApp access
- Ideal for post-surgery & chronic pain
Questions about lower back pain
Do I need an X-ray or MRI before physiotherapy?
Usually not. Clinical guidelines advise against routine scans for most lower back pain, because they rarely change the treatment and often show age-related changes that are not the cause of the pain. Dr. Bajpai will tell you if your history suggests you need one.
Should I rest until the pain stops?
No. Gentle, regular movement helps most back pain recover faster than bed rest. You may need to ease off heavy activity for a few days, but staying active is part of the treatment.
Is sitting bad for my back?
Sitting itself is not the enemy. A well-known study measured the pressure inside a living spinal disc and found it was no higher when sitting than when standing. What matters more is staying in one position for a long time — so change position every 30–45 minutes.
Can back pain really be treated over video?
For most people, yes. The core of treatment is an accurate assessment and the right exercise, and both work over video. A 2023 meta-analysis of 37 trials found telerehabilitation for musculoskeletal problems gave results comparable to face-to-face rehabilitation.
What the evidence says
- Pressure recorded from inside a living L4-L5 disc: relaxed standing 0.5 MPa, unsupported sitting 0.46 MPa, sitting in maximum flexion 0.83 MPa. The authors concluded intradiscal pressure while sitting may in fact be LESS than in erect standing. Wilke et al., 1999
- 37 clinical trials, 4,288 participants. Telerehabilitation improved every clinical outcome studied versus control (SMD 0.24-0.91), and when compared specifically against face-to-face rehabilitation the difference was not statistically significant — i.e. comparable, not superior. It was also USD 89.55 cheaper per person. Molina-Garcia et al., 2023
Clinically reviewed by Dr. Jyoti Bajpai, MPT (NIRTAR) · Last updated 25 October 2026 · How we source claims
Further reading
- Lower Back Pain: The 7 Best Exercises You Can Do at HomeMost lower back pain settles with the right movement, not bed rest. Here is the exact home routine I give patients — seven exercises, in order, with dosage and the mistakes to avoid.
- How to Treat Back Pain Through Online Physiotherapy: Complete 2026 GuideBack pain is the number one reason patients book an online consultation with me. Here is exactly how I diagnose and treat it through a video call — and the 3 exercises you can start today.
- Posture Correction: The 7 Best Exercises That Actually Work (From a Physiotherapist)"Sit up straight" does not work because it treats the symptom, not the cause. Here are the 7 exercises I prescribe most for posture correction — and the science behind why they work.
Prepared for Hope Physiotherapy from Dr. Bajpai's treatment approach and checked against the sources cited above. Last updated 25 October 2026. This page is general information, not a diagnosis. See the medical disclaimer and editorial policy.