Rebuild: Back Pain Exercises

Your back is doing your hips' work.

Rest, stretching and massage ease the ache for a day. Strength changes what caused it. Rebuild is two exercises - a Bulgarian split squat and a side lunge - done every day, in about ten minutes.

WHY THIS WORKS Years at a desk leave hips and glutes weak, so your lower back covers for them, every single day. Building that support back up is the first thing clinicians recommend for ordinary low back pain. It takes weeks, not one heroic workout - so the whole app is built around showing up.

HOLD YOUR PHONE, EARN MORE Hold the phone while you move and it senses your reps, vibrating with each one. Verified sets earn triple the points. Miss a rep or two and it still counts - the app is honest about what a phone can and cannot measure.

PICK YOUR DOSE Gentle, standard or strong - choose per session. Every level pays full points when you finish it, because a bad-back day still deserves the win.

BUDDIES, NOT A LEADERBOARD OF STRANGERS Everyone here is working on the same thing. You will see their sessions, their weekly better-or-worse check-in, and what they wrote about it - and they will see yours. Fill all seven days and the week pays a bonus.

WORKS WITHOUT AN ACCOUNT Exercise, points, streak and timeline all work offline with no sign-up. Sign in with Apple when you want the board, and your history comes with you.

WHAT REBUILD IS NOT Not a medical device, and not medical advice. It will not diagnose you, and some backs need a doctor first - the app tells you which signs mean exactly that before you start.