Spine · Treatment
Back Pain
Lower back pain is the most common reason patients walk through our door. Whether it's mechanical, disc-related, or sciatic — we work movement-first, with McKenzie and DNS protocols at the core.
Typical programme
6–12 weeks
Session length
60 min
Recovery rate
91%
Understanding the condition
Back pain in Bengaluru's desk culture — why it persists and how to end it.
Lower back pain is the single most common reason patients come to us. The good news rarely makes the headlines: the vast majority of back pain is not dangerous and recovers well with the right movement. Scans often show changes that are normal for your age and have nothing to do with your pain.
We work movement-first, using McKenzie and DNS protocols to find the directions that calm your back down, then progressively load it so it becomes robust. We also screen for the small number of cases — true sciatica, red flags — that need a different path, so you can stop worrying and start moving.
Image — spinal assessment and loading drill
Why it happens
The root causes we look for.
01
Prolonged sitting and flexion load
Hours in a fixed seated posture compresses the lumbar discs asymmetrically and fatigues the multifidus and erector spinae, leaving the spine reliant on passive structures for support.
02
Disc herniation or bulge
The nucleus pulposus shifts under repeated or sustained load and can press on adjacent nerve roots, producing local back pain with or without referred leg symptoms (sciatica).
03
Facet joint irritation
The small joints at the back of each spinal segment become inflamed with extension-based activities after prolonged flexion loading — a common pattern in desk workers.
04
Poor hip mobility
Restricted hip flexors and hip extension force the lumbar spine to compensate during walking, squatting and stair-climbing, adding cumulative load where it should not be.
05
Weak lumbopelvic control
Inadequate co-activation of transversus abdominis, multifidus and the diaphragm during movement allows excessive spinal shear and compression under load.
Symptoms we treat
Recognise any of these?
Stiffness on standing from a chair
Pain radiating into the leg (sciatica)
Difficulty bending forward or lifting
Pain that worsens with prolonged sitting
Morning stiffness lasting > 30 min
Numbness or tingling in the leg
Our Approach
How we'll actually treat it.
WEEK 1
1
Categorise the pain
McKenzie assessment to classify the pain pattern. Same-day relief if appropriate.
WEEK 2–4
2
Manual & movement
Mobilisation, directional preference exercises, and targeted manual therapy.
WEEK 4–8
3
Core retraining
Deep core activation, glute strengthening, and clinical pilates for spinal control.
WEEK 8–12
4
Real-world load
Lifting mechanics, ergonomic setup, return to gym/sport without compensations.
Services Involved
The disciplines we'll combine.
Every programme braids two or three of our core services. Here's the typical pairing for this condition.
The results
Treatment that actually holds.
Back pain is among the most treatable conditions in physiotherapy when the root cause is accurately identified. The majority of patients are significantly better within the first three to four sessions, and most achieve full resolution within eight to twelve weeks.
91%
Recovery & satisfaction rate
91%
Return to normal activity
6–12 weeks
Typical programme
60 min
Per session
Common questions
Your questions, answered.
Still unsure? Our clinicians answer the questions patients ask most. You can always call the HSR Layout clinic for a straight answer first.
Ask us directlyBrief relative rest (one to two days) is reasonable for an acute flare, but prolonged rest makes most back pain worse. Movement — gentle, pain-guided movement — is the best thing for a sore back. We guide you on what to do and what to avoid from session one.
Not necessarily. Studies consistently show that disc herniations, even large ones, can resolve completely with conservative management. MRI findings also correlate poorly with symptoms — many people have herniations with no pain. We'll refer for surgical review when there are significant nerve deficits that are not improving, or when your quality of life makes waiting impractical.
Yes. Chronic back pain often has more manageable maintaining factors than acute pain — habitual movement patterns, muscle inhibition, reduced load tolerance — and these respond well to systematic physiotherapy. It may take longer than an acute episode, but improvement is achievable in the vast majority of cases.
Yes, and often preferable to waiting it out. We modify what we do based on your current pain level — gentle manual therapy and low-load exercise in the acute phase, progressing as you settle. Very few movements are truly dangerous for a back in flare; the bigger risk is the deconditioning and fear-avoidance that develops when pain is managed only with rest.
Why Your Lower Back Hurts After Sitting All Day — And What to Actually Do About It
Lower back pain from sitting is one of the most common complaints in Bangalore’s working population. Here is what is actually causing it and how physiotherapy treats the root problem.
Read article →
Reformer Pilates vs. Mat Pilates: Which One Is Right for You?
Reformer pilates and mat pilates are not interchangeable. This guide explains the real difference, who each suits, and what to expect from clinical pilates in HSR Layout.
Read article →
What Is Clinical Pilates and How Is It Different From a Studio Class?
Clinical pilates is not a fitness class. It is a supervised rehabilitation method run by physiotherapists. Here is what it actually involves and who it is designed for.
Read article →
Dry Needling vs. Acupuncture: What’s the Difference and Which Is Better for Pain?
Dry needling and acupuncture both use needles but are completely different in their basis, mechanism, and application. Here is what you need to know before booking either.
Read article →
Cupping Therapy: What It Actually Does for Muscle Pain (and What It Doesn’t)
Cupping therapy has a growing reputation for treating muscle pain, but what does the evidence actually say? Here is an honest look at when cupping helps and when it does not.
Read article →
Desk Ergonomics 101: How to Set Up Your Workstation to Prevent Pain
Poor workstation setup is one of the biggest drivers of neck, back, and shoulder pain in Bangalore’s desk workers. Here is how to set it up properly, based on physiotherapy principles.
Read article →
Sciatica vs. Piriformis Syndrome: How to Tell Them Apart and What to Do
Sciatica and piriformis syndrome feel similar but have different causes and need different treatment. Here is how to tell them apart and what physiotherapy does for each.
Read article →
Sports Massage in Bangalore: What It Is, What It Fixes, and When to Use It
Sports massage is not the same as a relaxation massage. Here is what it actually does for recovery and injury prevention, and how to use it correctly.
Read article →
Physiotherapy vs. Surgery: How to Know Which One You Actually Need
Surgery is sometimes the right answer. Often it is not. Here is how to think about the choice between physiotherapy and surgical intervention for common musculoskeletal conditions.
Read article →
Your First Physiotherapy Session at Sevens: What to Expect
Not sure what happens at a first physiotherapy session? Here is a clear, honest breakdown of what the assessment involves, what the physiotherapist is looking for, and what comes next.
Read article →
Pain at the Gym: When to Push Through and When to Stop
Not all gym pain is the same. Here is how to tell the difference between productive training discomfort and injury signals that need a sports physiotherapist's attention.
Read article →
Hip Pain: What Is Causing It and What Physiotherapy Does About It
Hip pain has multiple possible causes, from bursitis to hip flexor strains to labral tears. Here is how physiotherapy in Bangalore identifies and treats the specific cause of your hip pain.
Read article →
Scoliosis Physiotherapy in Bangalore: What It Is, Who Gets It, and What Treatment Achieves
Scoliosis ranges from mild and stable to severe and progressive. Here's what physiotherapy actually achieves for scoliosis, and what realistic outcomes look like at every stage.
Read article →
Ready to start?
Let's get this handled.
Book a 60-minute assessment with one of our clinicians. You'll leave with a clear diagnosis, a written programme, and a realistic timeline.
Book assessmentWhat's included:
- → Full movement assessment
- → Diagnosis & root-cause analysis
- → Written programme with milestones
- → Cost & timeline upfront
- → Same-day hands-on treatment if appropriate