Use a timer
The timer page pairs work/rest pacing with routine previews, but the app is better for a full guided flow.
Open timer previewBack Pain Useful Exercises
Back strengthening exercises with pictures.
A gentle strengthening routine from the app. Use it after beginner mobility feels comfortable, and keep every rep controlled.
Strength without rushing
Strengthening should be controlled, not aggressive.
Back strengthening pages often jump straight to hard exercises. This routine uses app movements that are easier to scale: cat pose, arm and leg raise, good morning, back arch, and trunk rotators.
10 to 15 minutes
Gentle back strengthening routine
Arm and leg raise
On all fours, stretch one arm forward and the opposite leg behind. Repeat 10 times.
Good morning
Hinge at the hips with a flat back and repeat 10 controlled reps.
Back arch
Lie face down and push up with arms while keeping the pelvis on the floor.
Trunk rotators
Sit cross legged, twist gently, and hold for 5 seconds each side.
Avoid strengthening through pain. If a move exacerbates symptoms, try another one or seek advice from a health professional.