Physiosolution Clinical Team · 2026-10-04 · 3 min read
What that routine does
Hours of sitting, first in a car seat and then an office chair, keep the hips bent and the lower back loaded in the same position. The muscles that support the spine tire, the hip flexors shorten and there's very little movement in between. Our piece on how sitting for 8 hours affects your spine explains the mechanics.
Weekend activity then arrives on an unprepared back: a cricket match in the society ground, moving furniture, a long drive to the hills.
A routine that fits the day
Morning, five minutes. Pelvic tilts and knee rolls in bed, then cat cow on the floor. This eases the stiffness that's typical first thing.
During the commute. If you're driving, support the lower back with a small cushion and move the seat close enough that your knees aren't locked. On the metro, stand for part of the journey when you can.
At the desk. Stand up every 30 to 45 minutes. Do a few standing back extensions, hands on hips, leaning gently back. Walk to refill water instead of keeping a bottle at the desk.
Evening, ten minutes, four times a week. Glute bridges, bird dogs, dead bugs and a hip flexor stretch. This is the part that builds strength rather than just relieving stiffness.
The full technique for each is in our back exercises section, and the general version of this routine is in our lower back pain exercise guide.
Progress, don't just repeat
The evening routine should get harder over time. Longer holds on bridges, then single-leg bridges. Longer bird dog holds. Doing the same easy routine for months maintains, but doesn't build much.
When to get assessed
If back pain has lasted more than a few weeks, keeps coming back, or runs down a leg, an assessment makes the exercises more targeted. Numbness, weakness or any change in bladder or bowel control needs urgent medical attention.
Driving and back pain
Long drives are a common trigger for back pain among people commuting in and around Noida. Traffic means long periods in the same position, often with the seat too far back and the lower back unsupported.
A few adjustments help. Sit close enough that your knees are slightly bent when the pedals are pressed. Keep the seat back slightly reclined rather than fully upright. Use the car's lumbar support or a small cushion to support the lower back. Adjust the mirrors while sitting well, so that slumping makes them feel wrong.
On longer journeys, stop every hour or so to walk for a few minutes. At the end of the drive, avoid lifting heavy bags from the boot immediately. Walk around first, then lift with bent knees, keeping the load close.
Physiotherapy in Noida
We see patients from Noida at our Indirapuram clinic and offer home visits across Noida for people who can't travel comfortably. Our Noida home visit page lists how that works.
Talk to a physiotherapist
Clinic in Indirapuram, home visits across Indirapuram, Vaishali, Vasundhara, Noida and Ghaziabad. Slots confirmed on call or WhatsApp.