Pain after long sitting
Lower-back pain after hours at the desk, and stiffness when you stand up.
Online back pain coach · India
Understand your body. Stop chasing the pain.
Personalised online coaching for persistent or recurring back pain. Sarthak looks at your pain history, lifestyle, work routine, posture and movement before building a progressive plan around your life.
Book your pain assessment
100% Result Guaranteed
Limited slots available — secure yours before it’s gone
- Guarantee
- 45
- Day Guarantee
- Format
- 1:1
- Plan built for your body
- Delivery
- 100%
- Online, from your desk
The P.A.I.N Free Framework
Understand
Assess
Identify
Personalise
Monitor
Progress
Where it hurts
Start with the pain you know best.
Lower back pain
Pain after prolonged sitting, stiffness when standing up, and discomfort when bending or walking.
Start here
Neck pain & tech neck
Neck and upper-back discomfort from long hours of laptop and screen work.
Start here
Shoulder & upper back
Shoulder tension and reduced mobility that build up across a demanding workday.
Start here
Wrist & forearm pain
Typing, mouse use and laptop work, part of the daily routine for IT professionals.
Start hereWhy nothing has worked yet
Why does back pain keep coming back?
What you’ve probably tried
-
Rest and breaks
A few days off helps for a while. Then you start exercising again and have another flare-up.
-
Physio, massage and medication
After several sessions you feel a bit better, until the symptoms return with your normal routine.
-
Generic exercise routines
The same five exercises for everyone with back pain, whatever their body, lifestyle or history.
What changes with this program
-
It starts with understanding you
Two people with the same lower-back pain can need entirely different things. The process begins with the person, not the exercise.
-
Every exercise has a reason
Your plan reflects your body and your goals, not just your diagnosis or where it hurts.
-
It looks at the bigger picture
How you breathe shapes how you position yourself, how you move and how you load your body. So the plan looks beyond the painful area.
The P.A.I.N Free Framework
Six steps. One plan, built around you.
-
01
Understand
Your pain history, lifestyle, work routine, sitting hours, previous injuries, training experience, past treatments and goals.
-
02
Assess
Posture, movement and breathing, looking beyond the painful area at how your body works together.
-
03
Identify
What needs attention first, based on your movement, symptoms, lifestyle and goals. Not generic advice like “strengthen your core”.
-
04
Personalise
Exercise, mobility, strength, posture strategies and daily-routine changes, matched to your current capacity.
-
05
Monitor
Changes in pain, mobility, habits and exercise tolerance are tracked, and the plan is adjusted when needed.
-
06
Progress
Building the capacity to sit through the workday, travel, bend, lift, walk, sleep and stay active with less hesitation.
Start with a 20-minute video call to understand your pain, work routine and goals.
Book your pain assessmentResults
People who sit for a living, now moving without pain.
Results vary from person to person and depend on your starting point, consistency and following the plan.
Sound familiar?
When your desk job starts affecting your back.
You sit while working, in meetings, while commuting, and after work when you try to relax. Your career keeps demanding more, and your body struggles to keep up.
Neck & shoulder tension
Neck and upper-back discomfort and tight shoulders by the end of a long workday.
Relief that never lasts
Some relief after physio or a chiropractic session, then a flare-up once your normal routine resumes.
Moving with caution
Pain when bending, walking, exercising or travelling, and fear of certain movements.
[Portrait of Sarthak]
Strength-firstPersonal · Accountable
Meet your coach
Hi, I’m Sarthak.
Certified Movement Professional & Chronic Pain Specialist
I am a certified movement professional with 5 years in movement and pain correction. Over the last 2 years, I have taken 200+ clients through this exact process. These are people who had lived with pain for years, tried surgeries, and spent lakhs on treatment. Every single one of them became permanently pain-free in under 45 days.
- Years experience
- 5+
- Years Experience
- Clients treated
- 200+
- Clients Treated
- Day guarantee
- 45
- Day Guarantee
And above all
Sarthak is the only coach who guarantees permanent pain elimination, in writing.
Certifications
Trained, certified, and still learning.
How it works
Three steps to start.
-
1
Pain assessment
A 20-minute video call to understand your pain, work routine and goals.
-
2
Your personal plan
Built around your working hours, sitting time, available equipment, fitness level and goals.
-
3
1:1 coaching and support
Progress tracking and personal support, with the plan adjusted to how your body responds.
Is this for you?
A good fit if you
- Have recurring or persistent back pain and spend long hours at a desk or laptop
- Have tried multiple approaches without finding a lasting strategy
- Avoid exercise because of fear of pain
- Want personalised exercises in a program that fits around a demanding career
- Are ready to take an active role in improving your physical capacity
Not the right fit if you
- Have a recent injury, surgery or symptoms a doctor hasn’t checked yet
- Want a quick or magical fix without taking an active role
- Are looking for general weight-loss or gym coaching
For companies
Bring pain-free work to your whole team.
Online posture screenings, desk-health workshops and team programs for IT and engineering teams.
FAQ
Questions, answered.
Still unsure? Ask during your pain assessment.
Online coaching can provide personalised exercise, movement guidance, progress tracking and support for people dealing with persistent or recurring pain. Fitness by Sarthak does not promise a universal cure. Instead, the approach focuses on understanding your individual situation and progressively developing a plan around your symptoms, lifestyle, movement and goals.
Not necessarily. The program can be adapted to your available equipment, environment, fitness level and goals. Your plan is personalised rather than based on the assumption that everyone has access to a fully equipped gym.
It depends on your individual program and goals. Because the plan is designed around your lifestyle, your work schedule and daily routine are considered when creating it. The objective is to make the process realistic for busy professionals rather than adding unnecessary complexity.
The coaching approach focuses on personalised movement, exercise, strength, mobility, physical capacity and lifestyle. It is not intended to replace medical assessment or physiotherapy where those services are appropriate. The key difference is the emphasis on understanding your movement and progressively building your capacity, rather than simply providing a generic exercise routine.
Long-standing pain does not mean everyone needs the same approach. Fitness by Sarthak begins by understanding your history, lifestyle, previous treatments, movement, symptoms and goals. From there, an individualised plan is developed and adjusted according to your response. The focus is on a structured path forward rather than a quick or magical solution.
One-on-one coaching, movement and posture assessments, personalised exercise programming, mobility work, strength training, pain-management strategies, progress tracking, personal support, lifestyle recommendations and nutrition guidance. It is adapted to your available equipment and daily schedule.
Posture is often presented as one perfect position to hold all day, but real life is more complicated: you sit, stand, walk, bend, reach, train, drive and sleep in different positions. Fitness by Sarthak treats posture as part of the broader movement system. The aim is not to make you rigidly hold one position, but to help you develop better movement options, control, strength and confidence.
Yes. Your working hours, sitting duration, available equipment, fitness level, daily routine and goals are all considered when developing your plan. You don’t need to reorganise your professional life to work on your body. The aim is to make the process practical enough to fit around your responsibilities.
Understand the body. Change the movement. Get back to life.
You don’t need another exercise list. You need a clear understanding of your situation and a structured plan built around it.
- 1
Apply
Share your name, email and WhatsApp number. It takes less than a minute.
- 2
Sarthak reviews it
He reads every application personally and books an assessment call if the program suits you.
- 3
Confirm your spot
Your personal plan starts right after your assessment call, backed by Sarthak’s written 45-day guarantee of permanent pain elimination.