28 Days Low Back Pain Relief Challange

Step-by-step physiotherapy-based routines to reduce pain, build strength, and restore confidence in your back.

What you'll learn
- Understand the science behind low back pain and its management.
- Perform safe daily exercises for mobility, flexibility, and strength.
- Apply self-care strategies like posture correction, ergonomic habits, and relaxation.
- Track progress with weekly milestones in pain relief and functional movement.
- Build a long-term plan to prevent recurrence of back pain.

Requirements
- No prior fitness or medical knowledge is required. Suitable for beginners, office workers, and people with mild to moderate low back pain. A yoga mat or exercise mat for comfort during floor exercises. Comfortable clothing that allows free movement. A chair and a small towel/pillow (used for certain modifications). Commitment to follow the daily 10–20 minute sessions for 28 days. Important: This course is not a substitute for medical diagnosis or treatment. If you have severe or specific medical conditions (e.g., fractures, post-surgical cases, neurological issues), please consult your doctor or physiotherapist before starting.

Description
Are you struggling with low back pain that interferes with work, family time, or even simple daily tasks? You are not alone — back pain is one of the most common health challenges worldwide. The good news is, with the right approach, it can be managed effectively.

The28-Day Low Back Pain Relief Challengeis a structured, step-by-step program created byDr. Nityal Kumar (PhD, Physiotherapy). This course combines the latest clinical guidelines with practical, easy-to-follow home routines designed for real people.

Each day, you’ll unlock ashort guided sessionthat includes mobility drills, core activation, stretching, posture correction, and relaxation techniques. The lessons are simple, safe, and progressive — perfect for beginners or anyone looking to build consistency. You don’t need a gym or special equipment; just your body, a yoga mat, and 15–20 minutes daily.

Are you struggling with low back pain that interferes with work, family time, or even simple daily tasks? You are not alone — back pain is one of the most common health challenges worldwide. The good news is, with the right approach, it can be managed effectively.

Each day, you’ll unlock ashort guided sessionthat includes mobility drills, core activation, stretching, posture correction, and relaxation techniques. The lessons are simple, safe, and progressive — perfect for beginners or anyone looking to build consistency. You don’t need a gym or special equipment; just your body, a yoga mat, and 15–20 minutes daily.

Who this course is for:
- Adults experiencing mild to moderate low back pain who want safe, guided relief.
- Office workers and students who sit for long hours and feel stiffness or discomfort.
- Beginners who want simple, step-by-step exercises without needing gym equipment.
- People with chronic low back discomfort looking for daily structured routines.
- Anyone interested in improving posture, flexibility, and core strength to prevent future pain.
- Patients who have completed initial physiotherapy treatment and want a self-care routine at home.
- Health-conscious individuals who want to build a healthy spine lifestyle through movement, posture, ergonomics, and relaxation.
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