Back Pain: Exercises

Do you really know how your back is doing?

Most apps hand you a catalogue of 200 exercises and leave you to it. BackPain starts the other way around: first it looks at how you are, then it gives you what you need.

Scan your posture from a photo
Stand side-on, take a photo, done. No stickers, no markers, nothing to place. The app detects your body points and gives you an orientative score, with your silhouette drawn on top and the three points that need it most. The photo is processed on your phone and never leaves the device.

Your 5-minute routine, not someone else's
Based on what the scan shows, your daily plan. Gentle mobility exercises and stretches.
- Forward head and neck discomfort
- Rounded, hunched upper back
- Lower back discomfort
- Back discomfort from sitting all day

See how you change
Scan again whenever you like. The before and after, on your own silhouette.

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

How do I know if my posture is bad?
You can't tell in the mirror, because from the front almost everything hides. The scan shows your profile with your silhouette drawn on top and an orientative score. In thirty seconds you know which point to work on first.

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?
It is one of the most searched questions, and the honest answer is that nothing changes it in a week. What you can do today: see where your neck sits over your shoulders, work on its mobility 5 minutes a day, and compare your silhouette a few weeks from now.

How do you get rid of a hunched back?
First, actually see it in your profile, with data instead of guesswork. Then gentle upper-back and chest exercises to move better. And the re-scan to watch how it evolves on your own silhouette.

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.
2. Take your first 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.

Recent changes:
From 13 to 44 exercises, and the routine changes every day so it never repeats.
Exercise library, by area, from the menu.
Your routines: build your own, reorder them by dragging, and switch one off without losing it.
Every routine gets its own reminder, at the time you choose.
Before you start, each exercise tells you what it needs: a chair, a wall or the floor.
When you are in pain, the harder exercises stay out.
The scanner tells you when a photo cannot be read instead of scoring it.