Dr. Hamza Mushtaq PT

09/12/2025

Alhamdulillah another low back pain relief achievement unlocked 🔓✨ you can be the next so book today and DM to book your appointment

09/12/2025

⭐ 10–12 Minute Back Mobility Routine

1. Cat–Cow (Spinal Flexion/Extension)

Time: 60 seconds
• Inhale: Drop belly, lift chest and tailbone (Cow).
• Exhale: Round spine, tuck chin and pelvis (Cat).
Why: Warms the entire spine and improves segmental movement.

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2. Child’s Pose → Thread the Needle (Thoracic Rotation)

Reps: 6–8 each side
• Start in Child’s Pose.
• Slide right arm under left armpit, rotate down.
• Switch sides.
Why: Opens the upper back and loosens mid-spine rotation.

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3. Quadruped T-Spine Rotations

Reps: 10 each side
• On hands and knees, put one hand behind your head.
• Rotate elbow toward ceiling while keeping hips still.
Why: Restores rotation and combats stiffness from sitting.

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4. Lumbar Rockbacks (Hip-to-Spine Coordination)

Reps: 10
• From hands and knees, keep spine neutral and sit hips back toward heels.
Why: Decompresses lumbar spine and improves hip mobility (key for back comfort).

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5. Seated or Kneeling Side Bends

Reps: 8 per side
• Reach one arm overhead and bend sideways, keeping ribs down.
Why: Targets lateral flexion and opens the lats/obliques.

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6. Supine Knee-to-Chest Rocks

Time: 30–45 seconds
• Hug both knees and gently rock side to side.
Why: Massages lower back and releases tension.

07/12/2025

Having Rhomboid pain? Try this out.

04/12/2025

01/12/2025

Hunched back or bad posture will be gone after these 2 exercises

30/11/2025

28/11/2025

Comment “Plan” for complete exercise video

28/11/2025

28/11/2025

Shoulder Dislocation Instability Recovery Best Exercises & Tips for Stability & Strength

27/11/2025

Alhamdulillah “Back to doing what they love.”

26/11/2025

‼️Causes of back pain: 👇🏻

• Muscle or ligament strain: Sudden awkward movements or heavy lifting can strain back muscles and spinal ligaments.

• Bulging or ruptured discs (Herniated disc): The soft material inside a spinal disc can bulge or rupture, pressing on a nerve.

• Arthritis: Osteoarthritis can affect the lower back. In some cases, arthritis in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis.

• Skeletal irregularities: Conditions where the spine curves abnormally, such as scoliosis, can lead to back pain.

• Osteoporosis: The spine’s vertebrae can develop painful compression fractures if the bones become porous and brittle.

• Sciatica: Pain that radiates down the path of the sciatic nerve, usually due to a herniated disc or bone spur compressing part of the nerve.

25/11/2025

ACL Grade 1 & 2 Tear Recovery Best Physiotherapy Exercises for Faster Healing