Sundarspine Rehab › Back Pain Rehab Program
Back Pain Rehab Program
More than a set of exercises.
A structured 5-level recovery journey to ease pain, restore movement and get you back to the activities you love — doctor-supervised, physiotherapist-guided and 100% online, from your home.
- ✅ Personalised plan
- 🎯 Progress at your pace
- 📊 Tracked every level
- 📘 Level-wise eBook
- 📱 WhatsApp · Zoom · Meet · Botim
Is this program right for you?
Designed for adults whose back pain keeps returning, limits daily life, or simply isn’t improving with rest and random exercises.
Recurring back pain
Pain that keeps coming back every few weeks or months.
Desk & sitting pain
Stiffness and ache after long hours at work, driving or screens.
Morning stiffness
A stiff, slow back that takes time to “warm up” each day.
Disc-related pain
Disc bulge or degeneration, once assessed as suitable for rehab.
Sciatica settling down
Leg pain that is easing and cleared for guided exercise.
Posture & weak core
Poor endurance, slouching or a back that “gives way”.
Back to active life
Return to walking, travel, sport, gym or household work.
Can’t travel to clinic
Busy schedules, outstation or overseas — rehab comes to you.
🤔 Not sure if it suits you? Your Day 0 assessment decides — safely, before you start.
💬 Ask Us
Expert eyes on every rep
Your physiotherapist watches, corrects and progresses you live — while your spine surgeon oversees the plan. That’s the difference between exercising and rehabilitating.
- 🧩Personalised planChosen for your symptoms, stage and lifestyle
- 👀Live correctionPosture and technique fixed in real time
- 🩺Doctor oversightSpecialist review when your progress needs it
- 📈Measured progressPain, movement and strength tracked each level
- 🚗No repeated travelSave hours of traffic and waiting rooms
- ⏰Flexible timingsSessions fitted around your work and family
🏠 At home
💼 At work
📍 AnywhereYour care path in 5 clear steps
From a thorough first assessment to doctor review — every step is planned, so you always know what comes next.
A proper assessment — before a single exercise
An in-clinic evaluation sets a safe, personal starting point. No guesswork, no one-size-fits-all.
- 📝 Your history, symptoms and goals
- 🧍 Posture, movement and strength checks
- 🗂️ Review of your reports and scans
- 🎯 Your starting level is decided
Step 1Day 0 assessment
In-clinic evaluation of your back, history and reports.
Step 2Personal plan
Your starting level and exercises are set.
Step 3Live video sessions
One-to-one physiotherapy from wherever you are.
Step 4Progress Levels 1–5
Advance only when your back is ready.
Step 5Doctor review
Specialist check-in whenever it’s required.
Your Five-Level Rehab Journey
A structured pathway to help you move better, get stronger and return to the activities you enjoy.
- LEVEL1
Calm & Begin
Start comfortable movement- 🌿 Reduce pain and stiffness
- 🧘 Gentle, safe exercises
- 💪 Build confidence
- LEVEL2
Move & Control
Improve movement quality- 🔄 Flexibility and mobility
- 🧍 Control and posture
- ✅ Safe movement patterns
- LEVEL3
Stabilise & Build
Develop control and endurance- 🎯 Activate core and back muscles
- ⚖️ Stability and balance
- 📅 Tolerance for daily activities
- LEVEL4
Strengthen & Function
Prepare for everyday activities- 🏋️ Strength and endurance
- 🛒 Functional movements
- ✈️ Return to work, travel and hobbies
- LEVEL5
Rebuild & Prevent
Build lasting strength- 🔥 Advanced exercises and conditioning
- 🏃 Return to full activities
- 🛡️ Maintain progress, reduce recurrence
Everything you need, at every level
Each level may include a complete toolkit — so you’re never left guessing between sessions.
- 🏃Guided exercisesCarefully chosen for your stage
- 📖EducationUnderstand your back and your pain
- 🛡️Do’s & Don’tsMove safely and confidently
- 📊Progress trackingSee your improvement level by level
- 🏡Daily-life adviceSitting, lifting, sleeping, working
- 📘Level-specific eBookA complete guide for each level
🏠 Home practice — where recovery happens
Live sessions teach and correct. Your short home routine between sessions is what builds lasting change.
- 1️⃣ Follow your level’s routine from your eBook
- 2️⃣ Practise at the frequency your physio sets
- 3️⃣ Note pain, stiffness and ease of movement
- 4️⃣ Share feedback at your next session
What you can work towards
Ambitious goals, honest guidance. We’d rather earn your trust than over-promise.
🌟 Your progress may include
- ✅ Less pain and stiffness
- ✅ Better movement and flexibility
- ✅ Improved strength and control
- ✅ Easier daily activities
- ✅ Greater confidence in your back
- ✅ Reduced risk of future episodes
🤝 Realistic expectations
- 📈 Progress is gradual — some days are better than others
- 💢 Mild muscle soreness early on can be normal; your physio adjusts the plan
- 🌦️ A flare-up isn’t failure — it’s managed and you continue
- 🔁 Regular home practice strongly shapes your results
- 🩺 Some conditions need medical treatment alongside rehab
- 🧭 Recovery time differs from person to person
Simple setup. No gym needed.
If you can make a video call, you can join. Here’s all it takes.
📱 All you need
A WhatsApp-enabled smartphone and an internet connection. Sessions run on:
🧰 Home equipment
- 🟦 Exercise mat or firm carpet
- 🪑 A sturdy chair without wheels
- 🛏️ Pillow or rolled towel
- 🎗️ Resistance band / light weights — only if advised
✅ Before each session
- 👕 Wear comfortable, stretchable clothes
- 📐 Clear floor space to lie down fully
- 📷 Prop the phone so your whole body is visible
- 💡 Good lighting · charged phone · stable internet
- 🗂️ Keep reports / MRI handy for the first session
Choose your pace of recovery
Every package includes live one-to-one physiotherapy, your level-wise eBook and progress tracking.
₹3,990
≈ ₹1,330 per sessionExperience the method. Learn your first exercises the right way.
- 🗓️ 1 week
- 📹 3 physio sessions
- 📘 Level-wise eBook
₹7,990
≈ ₹1,140 per sessionSettle symptoms and build strong foundation habits.
- 🗓️ 2 weeks
- 📹 7 physio sessions
- 📘 Level-wise eBook
- 📊 Progress tracking
₹14,990
≈ ₹1,070 per sessionSteady progression through the levels with a specialist checkpoint.
- 🗓️ 4 weeks
- 📹 14 physio sessions
- 🩺 1 doctor review
- 📘 eBook + tracking
₹19,990
≈ ₹1,000 per session — lowest 💰 Save ₹6,610 vs the Trial per-session rateThe full journey — from calming pain to rebuilding lasting strength.
- 🗓️ 6 weeks
- 📹 20 physio sessions
- 🩺 1 doctor review
- 📘 eBook + tracking
- 🏆 Maximum support
💡 Not sure which to pick? Your package is confirmed after your Day 0 assessment — we’ll recommend what suits your back.
MS (Ortho)
Dr Soma Sundar S
Consultant Spine & Orthopaedic Specialist · Kauvery Hospital & Shens Specialty Hospital, Chennai
This program is created and supervised by a spine surgeon — so every exercise, level and progression rule is grounded in how the spine actually heals.
See the program before you begin
A quick 4-page preview of how the Back Pain Rehab Program works — easy to read and share with family.
- 🪜 All five levels explained
- 🧭 Your rehab journey & care path
- 🎁 What each level includes
- 👨⚕️ Meet your doctor
Questions patients often ask
Can back pain really be treated through video sessions?
For most mechanical back pain, rehabilitation is about guided movement, correction and progression — all of which work well over live video. Your Day 0 assessment confirms whether online rehab suits you.
Does the doctor take every session?
No. Your physiotherapist runs your live sessions. Dr Soma Sundar S designs the program, supervises your plan and reviews you when required — included in the Standard and Complete packages.
What happens in the Day 0 assessment?
An in-clinic evaluation of your history, symptoms, movement and any reports or scans. It helps decide your starting level and checks that it is safe to begin.
How long is each level?
Levels are milestones, not fixed weeks. You progress when your physiotherapist sees you are ready — based on your symptoms, movement, control and recovery.
I have a disc bulge or sciatica. Can I join?
Many people with disc-related pain or settling sciatica benefit from structured rehab, once assessed as suitable. Severe or worsening nerve symptoms need medical review first.
Will exercise make my pain worse?
Exercises are matched to your level and adjusted live. Mild soreness early on can be normal; your physiotherapist modifies the plan if symptoms flare.
Which apps are used for sessions?
WhatsApp Video, Zoom, Google Meet or Botim — whichever works best for you. A smartphone and internet connection are enough.
Can I join from outside Chennai or abroad?
Yes — sessions are completely online. Speak to us on WhatsApp about arranging your Day 0 assessment.
Do I need to buy equipment?
Usually just a mat, a sturdy chair and a pillow or towel. If a band or light weights would help later, your physiotherapist will tell you.
Which package should I choose?
Trial is ideal to experience the method. For long-standing or recurring pain, Standard or Complete gives time to progress through the levels with a doctor review. We’ll recommend one after your assessment.
Symptoms that need a doctor first
Rehab is safe for most back pain — but these signs need prompt medical assessment, not exercise.
- 🚻New difficulty passing urine or controlling bladder / bowels
- 🔕Numbness around the groin, buttocks or inner thighs
- 🦵Weakness in the leg or foot that is getting worse
- ↔️Pain, tingling or numbness spreading to both legs
- 🤕Back pain after a fall, accident or injury
- 🌡️Back pain with fever or feeling unwell
- ⚖️Unexplained weight loss or a past history of cancer
- 🌙Severe, constant night pain not eased by rest or position
If any of these occur, pause your exercises and seek medical care promptly. For an urgent loss of bladder or bowel control, go to the nearest emergency department.
📞 Call DoctorOther rehab programs
The same doctor-supervised, physio-guided method — for every major joint and spine condition.
Neck Pain Rehab →
Shoulder Pain Rehab →
Knee Pain Rehab →
Sciatica Rehab →
Leg Pain Rehab →
Tailbone Pain Rehab →
Elbow Pain Rehab →
After Surgery Rehab →
← Swipe to see all programs →
A stronger back starts with one message.
Tell us about your back pain. We’ll guide you to the right starting point, package and Day 0 assessment slot.
