Back Pain: Exercises

Back hurts and you don't know where to start?

What helps back pain most is not some odd trick: it's moving. And for exercise to work, the first step is doing it. That's why BackPain asks for just 5 minutes a day.

5 minutes of exercise a day
Gentle mobility, back stretches and exercises, guided one at a time, at home and with no equipment. A small goal you can actually keep, and one you notice when you repeat it.

Your routine, your way
Tell us where it bothers you and what you're after, and we build your plan. If there are exercises you like more, put together your own routines with them. The best exercise is the one you'll actually do.
- Neck discomfort
- Tight upper back
- Lower back discomfort
- Back discomfort from sitting all day

Your posture scan from one photo
Stand side-on, take a photo and see your silhouette with an orientative score. Think of it as a home posture test: no stickers, no markers, and the photo is processed on your phone and never leaves the device. It's a curiosity, not a diagnosis.

No ads. Not one.
Back apps are full of advertising. This one has none. A clean subscription, that's it.

Does bad posture cause back pain?
It's what people usually say, but studies don't find a clear link. Some people slouch with no pain, and some stand very straight and hurt. If you're looking for a posture corrector, the honest answer is that what helps is moving regularly. That's why BackPain is about exercise, not about standing up straight.

Can you get rid of lower back pain in 5 minutes a day?
There are no miracles, and anyone promising one is selling smoke. What many desk-bound backs do notice is the effect of moving a little every day: gentle mobility, consistency, very little time. Exactly what this routine makes easy.

How do you fix forward head posture?
Nothing changes it in a week, and there's no need to obsess over it: the shape of your neck doesn't explain the discomfort on its own. What you can do today is move your neck 5 minutes a day with gentle exercises.

What about a hunched back?
Gentle upper-back and chest exercises help you move better. The way you stand will probably change little, and that's fine: what counts is how you feel.

Back pain from sitting all day?
The most common case. Hours of chair, screen and built-up tension. The routine is built for that profile: short, gentle and doable at home, no equipment.

How it works
1. Tell us where it bothers you and what you're after.
2. Take your posture scan.
3. Start your 5-minute routine.

You start with a 7-day trial. After that, an annual subscription. Cancel anytime.

BackPain is a wellbeing app. The score is orientative. It is not a medical device, does not diagnose, treat, cure or prevent any medical condition, and does not replace a health professional's advice. If you have persistent pain, see your doctor.