Your trusted source for evidence-based physiotherapy guidance. Expert exercises, recovery strategies, and pain relief — curated by Dr. Amina Nourin (PT).
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Most lower back pain from sitting isn't sciatica at all, it's mechanical stiffness from staying in one position too long, and it usually responds well to movement and a few desk ad...
Sciatica is a sharp, shooting pain that runs from your lower back down through your buttock and leg, caused by irritation of the sciatic nerve and for most people, it improves with...
A seated stretch where you gently lean back over the top of a chair to arch your upper back. It helps loosen a stiff upper back after long sitting.
A standing push-up done against a wall. It builds strength in the chest, shoulders and arms with less load on the joints than a floor push-up.
A standing exercise where you lift one leg out to the side while holding a chair for support. It strengthens the muscles on the outer side of the hip.
