Back Pain Relief and Exercises

Back Relief is your guided companion for easing back tension and building healthier movement habits—especially if you spend long hours sitting at a desk or looking at screens. Whether you are returning from a break or starting fresh, the experience is built around clarity: fewer decisions for you, more supportive structure.

Begin with what matters today. Choose a primary focus—relieving a stiff back, addressing “tech back” posture and desk-related strain, easing tension headaches that trace up from the neck and shoulders, maintaining general mobility for everyday maintenance, or supporting stiffness related to sciatica and nerve sensitivity. Then describe how your mobility feels right now, from very limited to active, so Back Relief can match intensity and pacing to your starting point. Finally, pick the time you can realistically commit: five minutes for a quick reset, ten for a deeper stretch and recovery block, or fifteen for a more comprehensive sequence. No equipment is required—just space to move and a few quiet minutes.

Your home screen keeps your care plan front and center. Start today’s routine when you are ready, see estimated duration and how many exercises and active phases are included, and adjust session length whenever your calendar shifts. Browse all sixteen exercises anytime to preview movements, refresh technique, or explore something new between full sessions.

During each guided workout, follow calm on-screen cues and video demonstrations. Exercises are broken into understandable phases—prepare, hold, repetitions, transitions, and brief rest—so you always know what is happening now and what is next. Control playback in a way that fits your day: pause when you need a moment, move forward or back with intuitive gestures where supported, and choose auto-advance when you want a steady rhythm. Optional haptic feedback helps time phases without staring at the clock; you can dial intensity up, keep it subtle, or turn it off entirely in Settings.

When you finish, celebrate the consistency you are building with a friendly summary of what you completed—sessions, minutes, phases, and exercises—along with encouragement that grows as your habit deepens. Track activity over time with an at-a-glance view of past sessions so progress feels visible, not abstract.

Open Settings to pick your preferred display language among the many locales Back Relief supports, tune haptics to your device, read the Privacy Policy and Terms of Service, contact support, rate the app, or share it with someone who could use a gentler back routine.

Back Relief provides wellness-oriented movement education. It is not medical care and does not replace diagnosis or treatment by a qualified professional. Consult a clinician before starting if you have injuries, nerve symptoms, or health concerns. Stop immediately if you experience sharp pain, dizziness, or numbness.

Premium features may require a subscription; where available, introductory offers or trials are shown in the app and managed through your Apple ID subscriptions.

Supported languages in the app: English, Danish, German, Spanish, French, Italian, Japanese, Korean, Norwegian (Bokmål), Dutch, Portuguese, Russian, Swedish, Chinese (Simplified), Chinese (Traditional).