Prescribed Exercise Program
Back Pain Exercises
Your provider at Sports Pain Management NYC has prescribed this home exercise program to support your back pain recovery. It combines targeted back exercises with yoga poses that have been clinically shown to reduce back pain and restore function.
Work through the four steps in order — starting with gentle pain relief movements and progressing to strength and functional exercises. Each session takes 5 minutes or less. Aim to complete your exercises three times daily and spend at least two weeks on each step before moving forward.
≤ 5 min
per session
3×
daily
2 weeks
per step
Pain Relief & Gentle Movement
Start here if you are in pain or just beginning — weeks 1 & 2
Mobility & Flexibility
Loosen tight muscles and improve range of motion — weeks 3 & 4
Core Stability & Strengthening
Build strength to support and protect the spine — weeks 5 & 6
Advanced & Functional
For when pain has resolved and you are rebuilding full function — weeks 7 & 8
Our Approach to Your Care
Same-Day Appointments
Pain should not wait. We prioritise rapid evaluation and same-day care for every patient.
Non-Surgical First
Every non-invasive option is fully explored before any surgical discussion — always.
Double Board-Certified
Certified by both the American Board of Anesthesiology and the American Board of Pain Medicine.
Important: Stop any exercise that causes sharp, stabbing, or rapidly worsening pain and contact our office before continuing. Mild muscle soreness between sessions is normal — sharp pain is not. If you notice new or worsening symptoms at any point, call us right away.
Dr. Febin Melepura, MD
Double Board-Certified Pain Specialist
Meet Dr. Febin Melepura — Your Back Pain Exercise Program Specialist in NYC
Dr. Febin Melepura, MD is a double board-certified interventional pain management specialist and the founder of the Sports Pain Institute of New York. He completed his residency and fellowship training at New York Presbyterian Hospital / Columbia University Medical Center, one of the nation's leading academic medical centers.
He holds dual board certifications from the American Board of Anesthesiology and the American Board of Pain Medicine, and has treated more than 7,500 patients and performed over 5,250 procedures throughout his career. He has been named a Top Pain Management Doctor in New York and one of America's Top Doctors™ by Castle Connolly.
Dr. Melepura's approach to your recovery is rooted in precision: identify the right exercises for your condition, and get you back to your daily life as quickly as possible.
Questions about your program?
Dr. Melepura and our team are here to support you — same-day responses.