You wake up stiff, struggle to get comfortable at your desk, and avoid activities you used to enjoy because of pain. You have tried rest, ice, heat, and over-the-counter medications, but nothing provides lasting relief. You are caught between doing nothing, risking more pain, or trying random exercises online that might make things worse.

This guide teaches you the foundational movements physical therapists use to target root causes of common pain patterns so you can begin recovery at home and know when professional help is necessary.