I know healing depends upon luck, but I want to convey that we should not lose hope in this process. Patience is the most important things here. Hope you get some hope from this post.

I know this is from back pain subreddit but I want our subreddit also to be similar to this one

Most of the people think that lowerback is supported only by spine but no there are a lot of other muscles in your body that supports lowerback. We should train them in a way that you can leave a pain free life forever without tablets.

If you've been dealing with back pain for months or years, you might feel like this is permanent and you'll never get better. You're not alone.

A few things that may help:

• 🧠 Don't constantly Google your symptoms or ask AI about every sensation. It can increase anxiety and confusion, and AI can get things wrong.
• 🩺 Find a doctor/physio you trust. It may take 1 doctor or even 4, but finding someone who properly assesses you is important.
• 🩻 Get the appropriate investigations when advised. If an MRI is needed, having your actual findings can make discussions with doctors much more useful.
• 🚶 Take regular breaks from your desk. Don't stay stuck in the same position or in a cycle of sitting and overthinking.
• 🧘 Keep light walking and comfortable mobility/stretching in your routine. It can be good for both your physical health and mental well-being.

Most importantly, don't let chronic pain convince you that your current situation is permanent.

Take it one step at a time. Recovery can be slow, but slow doesn't mean impossible. ❤️

If you ask me for a YouTube channel for back rehab exercises, one channel I genuinely recommend is AskDoctorJo.

• 🟢 Her exercises are generally gentle and beginner-friendly
• 🟢 Suitable for different age groups, including older adults
• 🟢 Good option if you want to start with simple movements rather than aggressive exercises
• 🟢 You can search for exercises based on your specific pain/problem

I am not promoting her channel or getting anything from it. I'm simply sharing a channel I've found useful. I'm not even adding a link, just search AskDoctorJo on YouTube or Google.

⚠️ If your pain is mild or you're in the early stages, YouTube can be a useful starting point, especially if professional care isn't easily accessible.

🔴 If you have chronic or persistent pain, getting assessed by a doctor/physiotherapist first is much better. Once you know your condition and findings, you can look for exercises specifically suited to you.

Assessment first when possible. Random exercises aren't always the answer.

Don't Just Treat the Pain, Treat the Cause

• One thing I've noticed in India is that some physiotherapy sessions focus heavily on electrotherapy and other passive treatments. These can help with pain relief, but they shouldn't be the entire rehabilitation plan.
• Exercises matter. They can help rebuild strength, mobility, stability, and tolerance to activity. I've seen people around me receive treatment without being given proper exercises to continue at home.
• Next time you visit a physiotherapist, ask: "What exercises should I do at home, how should I do them, and when should I progress them?"
• Don't blindly copy exercises from someone else. Neck, lower-back, shoulder, and other conditions can require completely different exercises, depending on the person and their assessment.
• If you're looking for a good physiotherapist, try asking in your city/town's subreddit about people's actual experiences. Google ratings can be useful, but don't rely on them alone because online reviews aren't always reliable.
• Look for someone who doesn't just treat where it hurts, but assesses you properly and gives you a rehabilitation plan.

TL;DR

Pain relief is only one part of physiotherapy.
Ask your physio for a proper exercise plan to continue at home.
Don't copy exercises blindly because everyone's condition is different.
For physio or doctor recommendations, ask people in your local subreddit about their actual experiences.

• 🩻 Share your MRI/scan findings and discuss them with others.
• 💬 Talk about your symptoms, pain, treatment, and doctor experiences.
• 🤝 Share your experience - it might help someone going through something similar.
• 🧠 Support each other mentally, because chronic pain affects more than just the body.
• 🏥 Discuss healthcare experiences, including misdiagnosis or delayed diagnosis.
• 🔒 Don't want to post publicly? DM me directly. I'm the moderator and I'll do my best to help.

I created r/backpain_india because too many people deal with pain, confusion, and uncertainty alone.

Let's grow this community and help each other. ❤️

Please don't do all of these, do the ones that are needed for you and also pick only 3-4 in total.

• If you have active pain or significant discomfort in your lower back, neck, or thoracic spine, do not blindly follow Instagram advice telling you to "push through it."
• This is not a gym session. Rehabilitation has a different goal: recovery, movement, and gradually rebuilding capacity.
• Strengthening is important, but more intensity is not always better.
• If your muscles are already fatigued and your symptoms are increasing, pushing them further can simply add more stress instead of helping.
• Focus on controlled movements, good technique, and a tolerable level of discomfort.
• You do not need to push yourself to the edge every session. Consistency and gradual progression matter more.
• The goal is not to see how much pain you can tolerate today. The goal is to build enough capacity to tolerate more over time.

Your lower back doesn’t work alone. Several muscles around your core, hips and pelvis help support and control your spine during everyday movements.

💪 Muscles worth strengthening:

• Glutes – help control your pelvis and hip movement
• Deep core muscles – help stabilize the spine
• Multifidus – small muscles that provide spinal stability
• Abdominals – help control trunk movement
• Hip muscles – contribute to pelvic stability

You don't necessarily need heavy weights. Exercises such as bridges, bird dogs, side planks, dead bugs and controlled core exercises can help build strength and endurance.

⚠️ If you already have back pain, start gradually. An exercise that feels good for one person may aggravate another, so stop if it consistently increases your symptoms.

Strong and well-conditioned supporting muscles can make everyday activities like sitting, walking and lifting easier.

What exercises have helped you build your back/core strength? 👇

• McGill’s Big Three are three well-known exercises for building core and spinal endurance:
  • Modified Curl-Up
  • Side Plank
  • Bird Dog
• These are popular exercises, but they aren't automatically suitable for everyone. If you have an existing back condition or injury, consult your physiotherapist or doctor, and get the green signal before starting.
• If you currently have active or worsening pain, don't force these exercises. Let the flare settle and get professional advice on when to restart.
• You don't have to start with the 8 to 10-second holds shown in the infographic. That's a progression, not a strict rule.
• Start with whatever duration you can perform comfortably and with good form, even if that's just 2 seconds. Gradually increase the hold time as your tolerance improves.
• During the exercise, don't push through significant pain. Mild discomfort may sometimes be acceptable, but if the exercise clearly increases your symptoms, stop and reassess with your physiotherapist.
• Form matters more than duration. A short, controlled hold is better than a long hold where your spine or hips start losing position.

TL;DR

Don't blindly start McGill's Big Three just because they're popular.
Get professional guidance if you have an active back problem.
Start with short, comfortable holds and gradually progress.
Quality and control matter more than holding for 8 to 10 seconds.

Not all back pain comes from the lower back. The thoracic spine (mid-back) can also become stiff or painful, especially with long hours of sitting, poor posture, or staying in one position for too long.

A few practical things to try:

• Take short movement breaks instead of sitting continuously for hours.
• Change positions regularly rather than trying to maintain one “perfect” posture all day.
• Gentle thoracic mobility exercises may help if they are comfortable for you.
• Pay attention to whether prolonged laptop/phone use makes the mid-back or shoulder area worse.
• If the pain persists, keeps returning, or is significantly affecting daily activities, consider getting evaluated by a qualified healthcare professional.

Sometimes the goal isn't finding one perfect posture, it's simply moving regularly and avoiding staying in the same position for too long.

Has anyone here dealt with thoracic/mid-back pain? What seemed to trigger it for you?

When doing these exercises, keep discomfort mild around 2–3/10 or less. If the pain starts increasing beyond that, stop the exercise and give your body a break.

If you’re currently having an active flare-up, avoid these exercises for the moment. Let the flare settle first, then gradually restart with gentle movements and progress from there.

The goal is better mobility and strength, not pushing through pain.

One thing I noticed during my own back-pain journey: long bike rides could significantly aggravate my back.

• Indian roads are uneven, and potholes and repeated bumps expose your body to repeated shocks and vibration.
• The longer you ride, the longer your body is exposed to this.
• If you already have back pain, try to keep long rides shorter and take regular breaks.
• If you have a long journey, stop after some time, get off the bike, stand or walk for a few minutes, and then continue.
• I am not saying bikes automatically cause back problems. This is something I personally noticed and wanted to share.
• I also think many more people deal with these issues than we realize.
• Try mentioning casually to a colleague or someone you know that you have been having lower-back or neck discomfort after long rides or sitting for long hours. You may be surprised how many say they experience something similar.
• We often don't talk about these things with colleagues or acquaintances, so it is easy to think, "Is this happening only to me?"
• An anonymous community can make it easier to share these experiences openly.

If you have noticed bike rides, potholes, long journeys, sitting at work, or anything else affecting your back or neck, share your experience. It might help someone else identify their triggers earlier.

If you have lower back pain, especially in the early stage, consult a qualified spine specialist and follow the treatment properly.

If your doctor gives you an initial treatment, for example, medication for a few weeks and the pain does not improve or keeps coming back, go back for a review. Don’t simply continue suffering or keep changing doctors without sharing your previous history.

If possible, stick with one doctor who knows your medical history and can track how your condition changes over time.

If you decide to see a different doctor, take your old reports, scans, prescriptions, and treatment history with you. Don’t start the evaluation from zero.

A complete medical history can help the next doctor understand what has already been tried and decide what needs to be investigated next.

Early evaluation + proper follow-up + complete medical records can save time and unnecessary suffering.

If you sit at a desk for long hours, take a short movement break every 30–40 minutes.

Stand up, walk for a few minutes, stretch your back, move your neck and shoulders, and change your position.

Do not stay seated continuously for hours. Small, regular movement breaks can help reduce stiffness and strain.