5 Minutes Back Pain Relief

Ease a stiff, aching back in just 5 minutes a day.

5 Minutes Back Pain Relief gives you a short, guided routine of gentle back exercises and stretches: 5 moves, 1 minute each, with a short rest in between. Follow the animation and the voice coach, and you're done in about six minutes. No equipment, no gym, no guesswork.

MADE FOR REAL LIFE
- Just 5 minutes: before work, at your desk or before bed
- A fresh routine every day, balancing mobility, stretching, strength and a relaxing finish
- Ordered so you change position as little as possible
- Works on a mat, a rug or even a chair

GUIDED EVERY STEP OF THE WAY
- Animated demo for every exercise
- Voice coach announces each move, the halfway point and when to switch sides
- Big ring timer, countdown beeps and a "next up" preview during rests
- Pause, go back or skip at any time
- Screen stays on while you work out

EXERCISES FOR YOUR WHOLE BACK
Knee rolls, cat-cow, bridge, child's pose, sphinx to cobra, pigeon stretch, hamstring stretch, Warrior I, shoulder blade squeezes, bird dog, dead bug, pelvic tilts, chin tucks, wall angels and more. Each one comes with clear step-by-step instructions and a safety tip.

TARGETED PROGRAMS (Premium)
- Lower Back Release
- Desk Posture Reset for upper back, neck and shoulders
- Core Stability
- Morning Mobility
- Bedtime Unwind
- Hips & Hamstrings

BUILD A HABIT THAT STICKS
- Calendar of every day you trained
- Current and best streak
- Weekly exercise chart
- Daily reminder at the time you choose, plus an optional evening streak saver
- Quick check-in after each session: how does your back feel? Premium shows your trend over time.

FREE AND PREMIUM
The daily 5-exercise routine and 10 exercises are free, with ads. Premium unlocks all 33 exercises, 6 targeted programs and back-feel insights, and removes ads.
Premium is an auto-renewing weekly subscription. The price is shown in the app before you subscribe. Cancel anytime in Google Play under Payments & subscriptions.

PLEASE NOTE
This app offers general exercise guidance and is not medical advice, diagnosis or treatment. Check with a doctor or physiotherapist before starting, especially if you are pregnant, recovering from surgery or injury, or have a medical condition. Stop any exercise that causes sharp or increasing pain, and seek medical care if back pain comes with numbness, weakness, fever, or bladder or bowel problems.