In today’s world, where screens dominate our hours and sitting has become our default posture, back pain is no longer an old-age problem — it’s the new-age epidemic.
From teenagers hunched over phones to professionals chained to desks, nearly 8 out of 10 adults experience back pain at some point.
In this eye-opening episode of the Dr Dad Talkshow, Dr. Gaurav Nigam (Dr Dad) sits down with Dr. Nimisha Gupta, an expert physiotherapist, to discuss the real causes behind back pain, knee pain, and posture-related issues — and how physiotherapy can fix them naturally, without surgery.
🧠 Understanding the Root Cause of Back Pain
“Most people think pain is the problem. In truth, pain is the symptom,”
says Dr. Nimisha Gupta.
According to her, the spine doesn’t hurt randomly. Back pain often results from muscle imbalance, incorrect posture, weak core, or lifestyle neglect.
Let’s break it down simply:
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When you sit too long, your hip flexors tighten and glute muscles weaken.
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This imbalance pulls your lower back forward, causing chronic strain.
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Add bad posture, stress, and inactivity — and you’ve built a recipe for daily pain.
Physiotherapy works not by masking pain, but by training the body to heal itself, strengthening muscles, improving flexibility, and restoring alignment.
💪 Physiotherapy: The Science of Healing Without Surgery
Physiotherapy is not just about exercises; it’s a scientific approach to movement, recovery, and prevention.
It uses a combination of:
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Manual therapy – to relax tight muscles and restore joint mobility.
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Electrotherapy – using mild electrical impulses to reduce inflammation.
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Postural re-education – retraining your body to move and sit correctly.
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Customized exercise plans – designed for your specific pain type.
“Every pain has a story,” explains Dr. Nimisha.
“Our job is to read that story through posture, gait, and movement — then rewrite it.”
🪑 Posture Correction: The Foundation of Pain-Free Living
Most of us underestimate posture — until pain becomes our reminder.
Whether you’re a student or a working parent, your posture decides your spinal health.
🧍♀️ Good Posture Checklist
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Head aligned with spine (not forward or tilted).
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Shoulders relaxed and not slouched.
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Core muscles engaged.
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Feet flat on the floor (while sitting).
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Weight evenly distributed (while standing).
❌ Common Posture Mistakes
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Slouching while watching TV or working.
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Forward head tilt while using a phone.
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Crossed legs while sitting (causes pelvic tilt).
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Carrying heavy bags on one shoulder.
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Sleeping on very soft mattresses.
“The way you sit determines the way you age,” says Dr. Dad.
Correcting posture not only relieves pain but also boosts energy, confidence, and lung capacity.
🧍♂️ Physiotherapy for Desk Job Warriors
If you work from a desk or computer, this section is for you.
🔹 Simple Daily Habits
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Take a 5-minute stretch break every hour.
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Adjust monitor height to eye level.
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Keep keyboard and mouse within arm reach.
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Use an ergonomic chair with lumbar support.
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Keep both feet flat on the ground.
🔹 Quick Physiotherapy Exercises
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Neck Rolls (10 reps) – Relieves stiffness.
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Shoulder Shrugs (10 reps) – Prevents rounded shoulders.
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Wall Slides (10 reps) – Strengthens shoulder blades.
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Pelvic Tilts (15 reps) – Supports lower back.
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Seated Cat-Cow Stretch – Improves spinal flexibility.
Dr. Nimisha emphasizes:
“Even small, consistent movements throughout your day can prevent 80% of work-related back pain.”
🦵 Knee Pain & Physiotherapy: Strength Before Surgery
Knee pain is one of the most common complaints in both young adults and seniors.
While many rush to orthopaedic consultations for quick fixes or painkillers, physiotherapy provides a permanent, non-invasive solution.
⚙️ Common Causes of Knee Pain
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Weak thigh (quadriceps) muscles
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Overuse during workouts or sports
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Arthritis or cartilage wear
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Incorrect footwear or gait
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Previous injuries
🩹 Physiotherapy Solutions
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Quadriceps Strengthening: Straight leg raises, mini squats.
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Hamstring Stretching: Prevents knee locking and stiffness.
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Balance Training: Strengthens supporting muscles.
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Taping & Ice Therapy: Reduces pain and swelling.
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Corrective Footwear: Helps in realignment.
“Physiotherapy strengthens what surgery cuts,” says Dr. Dad.
“Most knee surgeries are preventable with early intervention.”
🧘♀️ Physiotherapy as a Lifestyle: Not Just a Cure, But a Habit
Physiotherapy shouldn’t begin only after an injury.
It’s a preventive lifestyle choice that keeps muscles flexible, joints mobile, and the spine aligned.
🕒 Incorporate These Daily Habits:
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Morning stretching routine (10 minutes).
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Stand up and walk every hour.
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Avoid phone use while lying down.
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Practice deep breathing to relax shoulder tension.
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Do weekly core strengthening exercises.
“A physiotherapist doesn’t just fix your body,” adds Dr. Nimisha.
“They teach you how to move right — for life.”
🚶♂️ The Right Way to Sit, Stand & Sleep
Your spine spends nearly 16 hours a day adapting to how you position it.
Here’s how to protect it 24/7.
💺 While Sitting:
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Sit back with your lower back touching the chair.
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Keep your monitor at eye level.
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Adjust your chair height so knees are at 90°.
🧍 While Standing:
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Keep your head over your shoulders, not forward.
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Distribute weight evenly on both legs.
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Avoid locking knees.
🛌 While Sleeping:
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Prefer a firm mattress and thin pillow.
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Sleep on your back or side (avoid stomach sleeping).
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Keep a small pillow between knees for alignment.
💥 Common Myths About Physiotherapy (Busted!)
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“I’ll need physiotherapy only if I’m injured.”
❌ Wrong. Physiotherapy prevents injuries before they occur. -
“It’s just exercise; I can do it from YouTube.”
❌ Incorrect. Physiotherapy involves scientific assessment, not generic workouts. -
“Pain means I should rest completely.”
❌ Prolonged rest weakens muscles; gentle movement heals faster. -
“I’ll get instant results.”
❌ Healing is progressive. The body needs time to adapt and strengthen.
“Physiotherapy is a journey — not a pill,” says Dr. Dad.
“But once your body learns balance, pain doesn’t return.”
🧩 Physiotherapy & Emotional Health: The Mind-Body Connection
Chronic pain isn’t only physical — it’s emotional.
Prolonged discomfort can trigger anxiety, irritability, and sleep issues.
Dr. Nimisha explains how stress tightens muscles and worsens pain perception.
Physiotherapy helps by restoring body balance, improving posture, and even boosting endorphins — the natural mood elevators.
Dr. Dad adds:
“A pain-free body supports a peaceful mind — and that’s the real definition of wellness.”
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🎧 Listen to the Full Episode on Dr Dad Talkshow
Catch the complete conversation between Dr. Gaurav Nigam (Dr Dad) and Dr. Nimisha Gupta, where they decode back pain myths, reveal posture secrets, and share life-changing physiotherapy tips.
🎙️ Listen / Watch Now: Dr Dad Talkshow – Stop Back Pain Now! Physiotherapy Secrets, Posture Fixes & Knee Pain Tips.
Watch Now : Stop Back Pain Now.
Reference : NIOH.
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