Healder: Back Pain Exercises

IMPORTANT: Healder is NOT a government app, NOT a medical device, and is NOT affiliated with any government or medical institution. This app provides general wellness and exercise content only. It does not diagnose, treat, or cure any condition. Always consult your doctor before starting any exercise program.
Sources:
NHS – https://www.nhs.uk/conditions/back-pain/
WHO – https://www.who.int/news-room/fact-sheets/detail/low-back-pain

Meet Healder, your daily home exercise companion for back, neck, shoulder, knee and more. Build safe, short routines to ease stiffness, build strength and improve posture.

WHY HEALDER
- Targeted areas: Choose Neck, Shoulder, Upper/Lower Back, Chest, Abdomen, Hip, Knee, Foot and Ankle, Elbow/Forearm, Hand/Wrist, or Full-Body.
- Guided programs: Routines for common discomforts like stiff neck, lower back tightness, rounded shoulders, knee stiffness, and more.
- Short sessions: Stackable workouts you will actually finish.
- Clear guidance: Step-by-step cues with animations for safe form.
- Progress tracking: Track streaks, sets/reps and flexibility improvements.
- Reminders: Stay consistent with daily notifications.
- No equipment needed: Most routines are bodyweight only.

WHAT YOU WILL DO
- Mobilize: neck rotations, cat-cow, wall angels, seated rotations, ankle circles.
- Stretch: hip flexor, hamstring, chest opener, calf stretch, full-body stretch.
- Strengthen: glute bridge, bird dog, isometric holds, resistance exercises, planks.
- Balance: single-leg balance, side plank, dead bug.

HOW IT WORKS
1. Pick your focus area (e.g., Lower back or Neck and shoulders).
2. Start a guided plan with mobility, flexibility and strength exercises.
3. Follow timing and form cues. Everything is paced for you.
4. Build the habit with streaks and reminders.

DESIGNED FOR REAL LIFE
For desk workers, parents, students, travelers and anyone returning to activity. Ease morning stiffness, reset after long sitting or wind down before bed.

ACCESSIBLE AND PRACTICAL
- Beginner-friendly with progressions for all levels.
- Works in small spaces: home, office or hotel room.
- No gym or expensive gear required.

SAFETY FIRST
Healder provides educational exercise content only and is not medical advice or a substitute for professional care. Consult a qualified health professional before starting any new exercise, especially if you have pain, injury or a medical condition. Stop any movement that causes sharp or worsening pain.

Download Healder and take the first step toward feeling and moving better.

Recent changes:
• Video demonstrations for many exercises, right in the workout screen.
• A lighter, cleaner workout screen.
• On tablets, the app now opens in a comfortable, readable column.
• Fixes: exercise names in the workout list now always appear in your language, and the progress summary counts days correctly.