What’s inside:
- Understanding your back pain: anatomy,
- muscle vs disc pain,
- Quick relief steps for home: including heat treatment and safe sitting positions
- Stretching and mobility routines for the lower back,
- Strengthening exercises to correct pelvic tilt and build core and back strength
- Supports and self-checks: including how to size a lumbar belt and track your progress
- Mindset and medication
- A 4-week recovery plan to bring it all together
Written for patients, in plain language, with clear instructions and photos for every exercise.
Product details:
- Format: PDF ebook (digital download)
- Number of pages: 22
- Language: English
- Author: Dr. Sunit Sanjay Ekka (Physiotherapist, 20+ years of clinical experience)
- Chapters: 8, plus a 4-week recovery plan
- Illustrations: real photos for every exercise, plus anatomy and posture diagrams
- Bonus tools: QR codes to the free lumbar belt size calculator and Oswestry low back disability calculator
- Suitable for: patients with muscular low back pain (not sciatica or disc pain)
- Delivery: instant download link after checkout, also sent to your email
Frequently Asked Questions
It is written for patients with low back pain that comes from the muscles, pain that stays in the lower back and feels achy, stiff or knotted. It explains your pain in plain language and guides you through relief steps and exercises you can do at home, with real photos for every exercise.
The 22-page handbook covers: understanding your back pain (anatomy, muscle vs disc pain and red flags), quick relief at home, stretching and mobility, strengthening and posture, lumbar belt sizing and self-checks, the role of your mind and painkillers, and a 4-week recovery plan.
No. This guide focuses on muscular low back pain. If your pain radiates down the leg with tingling or numbness, see a doctor first. Sciatica and disc problems need a different set of exercises and precautions, which are covered in a separate ebook.
No gym equipment is needed. Most exercises are done on the floor or a firm surface. You will only need everyday items such as a towel, a firm chair, and a hot water bottle or hot towel for heat treatment. A lumbar belt is optional, and the book shows you how to choose the right size.
The book includes a 4-week recovery plan that builds from quick relief and stretches in week 1 to the full routine twice a day by week 4. Recovery is gradual and everyone is different, but doing the exercises regularly matters more than doing them hard.
Yes. The book links, through QR codes, to a free Oswestry Low Back Disability Index calculator and a lumbar belt size calculator on physiosunit.com. Take the Oswestry test before you start and again after a few weeks to see your real progress.
This is a digital product. Right after checkout you will get a download link, and the link will also be emailed to the address you use during purchase.
