01
Pain assessment call
20 minutes on your pain, your work and your goals.
IncludedFor software engineers & busy professionals who sit for a living
Back pain that keeps coming back? Stop chasing it. Start understanding it.
No generic stretches · No gym needed · A plan that fits your workday
Starts with40 min of 1v1 personalised assessment
Coaching1:1, customised to your lifestyle
Where100% online, India & abroad
SupportDirect WhatsApp access
5.0 Google reviews 200+ clients coached | 5+ years
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Your 1:1 pain assessment with Sarthak
Limited client spots each month
200+
People with chronic pain coached through this process
5+
Years in movement and pain correction
45day
Guarantee, backed by Sarthak in writing
Looking for relief from back, neck or shoulder pain?
- 1
Do you get up from your chair feeling like you’re 60, after hours of sitting at your desk?
- 2
Have you spent time and money on physio, massage or medication, only for the pain to come back with your normal routine?
- 3
Have you bought a standing desk, lumbar pillow or posture belt, and it still hurts?
- 4
Do you skip the gym or dread long flights because the last time it flared up?
It’s not your fault. Long sitting plus low capacity, not weakness.
You sit for a living. Your back shouldn’t pay for it.
Book Your Pain Assessment
Backed by Sarthak’s 45-day guarantee
Results
Real clients. Real desks. Real progress.
Tap any story to watch it.
Results vary from person to person.
Google reviews
What clients say on Google
5.0
Based on Google reviews
Your first step
What happens in your pain assessment?
1.
Understand why it keeps coming back
A 20-minute video call about your pain history, work routine, sitting hours and goals. Pain is a signal, not a diagnosis.
2.
Leave with a clear next step
Find out what your body actually needs, and how a 1:1 plan built around your workday would work for you.
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Backed by Sarthak’s 45-day guarantee
How the P.A.I.N method works
We build capacity, not just chase pain. Four steps, one plan built around you.
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P
Step 1
PinpointYour pain history, work routine, sitting hours, past treatments and goals.
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A
Step 2
AssessPosture, movement, breathing and strength, looking beyond the sore spot.
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I
Step 3
IndividualiseYour plan covering exercise, mobility, strength and desk habits, matched to what you can do right now.
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N
Step 4
NavigateRegular check-ins and adjustments, then gradual progress until you can sit, travel, lift, sleep and train with confidence.
What’s included
Everything you need to move without fear
02
Movement, posture & breathing assessment
How your body works together, not just where it hurts.
Included
03
Personal exercise plan
Exercise, mobility and strength, with video demos.
Included
04
Desk & daily routine changes
Breaks, sitting, travel and habits that fit your day.
Included
05
Check-ins & progress tracking
Pain, mobility and habits tracked so the plan keeps up with you.
Included
06
Direct WhatsApp support
A real person to talk to when you have a question or a flare-up.
Included
07
Nutrition guidance
Simple guidance that supports recovery and energy.
Included
08
Plan updates as you improve
Adjusted to how your body responds, week by week.
IncludedYour first 45 days
- Days 1–3
Assessment and starting scores.
- Week 1
Gentle movement, breathing and desk habits.
- Weeks 2–3
Build strength and mobility based on how your body responds.
- Weeks 4–5
Bring back bending, lifting, longer sitting and travel.
- Week 6
Compare where you started to where you are now, and set up your ongoing routine.
Book Now
Backed by Sarthak’s 45-day guarantee
Who it’s for
Is this for you?
Software engineers & IT professionals
Sitting 8 to 12 hours a day, with back, neck or shoulder pain that keeps returning.
Founders & consultants
Long days, back-to-back calls and travel, with no time for generic routines.
Remote workers on US or UK hours
Late nights at the laptop. Your plan fits around your shifts, not office hours.
NRIs & professionals abroad
100% online coaching that works from any city or time zone.
Not the right fit if you have a recent injury or surgery, symptoms a doctor hasn’t checked yet (numbness, loss of bladder or bowel control, unexplained weight loss, fever with back pain), or want a quick fix.
Meet your coach
Hi, I’m Sarthak.
Certified Movement Professional & Chronic Pain Specialist
I’ve helped more than 200 people, many of whom had lived with back pain for years, understand what their bodies actually need. I built this program for people who sit for a living, because I kept seeing the same thing: great careers, tired bodies, and routines that never fit real life.
- Pain is information, not an enemy.
- Strength is the best long-term pain strategy.
- Your plan should fit your life, not the other way round.
Where it hurts
Where does it hurt?
Lower back
Pain after sitting, stiffness when you stand, a twinge when you bend. Often about hips, glutes and how you load your spine.
Neck
Stiff neck and tension headaches after long laptop days. Upper back, breathing and shoulder position are usually part of it.
Shoulder & upper back
Tight, heavy shoulders by 4 pm. Training the right muscles works better than endless stretching.
Wrist & forearm
Mouse and keyboard strain. Often linked to shoulder and neck mechanics, not just the wrist.
FAQ
Frequently asked questions
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. The approach focuses on understanding your situation and progressively building a plan around your symptoms, lifestyle, movement and goals.
No. The program is adapted to your available equipment, environment, fitness level and goals. You don’t need a fully equipped gym.
A few minutes a day is enough to start. Your work schedule and daily routine are considered when your plan is built, so it stays realistic for a busy professional.
The coaching focuses on personalised movement, strength, mobility, physical capacity and lifestyle. It is not meant to replace medical assessment or physiotherapy where those are appropriate. The difference is the emphasis on understanding your movement and progressively building your capacity, rather than a generic routine.
Long-standing pain doesn’t mean everyone needs the same approach. Sarthak starts with your history, previous treatments, movement, symptoms and goals, then builds and adjusts a plan based on how you respond. It’s a structured path forward, not a quick fix.
If you have a recent injury or surgery, or symptoms like numbness, loss of bladder or bowel control, unexplained weight loss or fever with back pain, please see a doctor first. This program is coaching, not a medical diagnosis or treatment.
Yes. Everything is 100% online, with video calls and WhatsApp support, so it works from any city or time zone.
You don’t need another exercise list. You need a plan built for you.
Take 20 minutes to talk through your pain, your work and your goals.
What you get
- 20-minute 1:1 pain assessment call
- Movement, posture & breathing assessment
- Desk & daily routine changes
- Check-ins, tracking & plan updates
- Direct WhatsApp support
- Nutrition guidance
Backed by
Sarthak’s 45-day guarantee
Clear plan, honest tracking, a real person to talk to.