Back pain app for iPhone
Back pain, made simple
Answer a few questions about your back. Remedy builds a 4 to 6 week program around your answers, then gives you one short, video-guided session at a time.
Free to download. A fitness program, not medical care.
- 4–6weeks in a structured program
- 3–7days a week, your choice
- Anyequipment, or none
- Demoon every exercise
01How it works
From “my back hurts” to a plan in a few minutes
Most people with a sore back save a few videos, do them twice, and stop. Remedy replaces the guessing with one program you follow day by day.
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Tell it about your back
A few questions, such as where it hurts and what makes it worse. Not a long form.
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Get your program
A multi-week plan on the days you choose. Every session has a warm-up, the main work, and a cooldown.
Your program
Lower Back Strength & Return Program
So you think about the lift, not your back.
Continue
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Follow along, then check in
Each exercise has a video. Rate your pain before and after, and watch the trend build over the weeks.
02Inside a session
What today’s session looks like
One session a day, laid out before you start. No scrolling through videos to decide what to do.
- 1
Time up front
You see the length before you start. This one is 19 minutes, 5 exercises.
Watch the move
The demonstration plays in the session, so you can match the movement.
- 2
A focus for the day
Each session has a focus, like activation, so you know what the work is for.
Set and reps
The dose sits under the name. This screen is on set 1 of 3.
- 3
Equipment listed first
This one needs a mat and a dumbbell. The session is built around the setup you already have.
One form cue
A single line for what to think about while you move.
- 4
A demo for every move
Each exercise plays in the session, with sets, reps, and a short cue.
Then mark it done
Tap when the set is finished. The next set follows.
03The program
A plan that gets harder at the right pace
Exercise is one of the most recommended things for low back pain, but it works over weeks, not days. Remedy is built around that.
Week 1
Starts where you are
Your answers set the starting point: where it hurts, what makes it worse, how active you are, and your equipment.
Every week
The target rises
Each week has an intensity target that climbs across the program, on the 3 to 7 days you picked.
At 15 reps
A harder version swaps in
When an exercise gets easy, a harder variant replaces it, like the glute bridge giving way to the single-leg bridge.
Week 4 to 6
Finish, then keep going
When the program ends, start a new one or a harder one.
Progress you can see
Before-and-after pain check-ins feed a pain trend chart, next to your week and sessions done.
Back only, on purpose
Lower back, upper back, or both. No generic full-body filler.
04Exercise library
A few of the moves
Examples of what a session can include, with form cues and easier and harder versions. A program uses some of these, not a fixed list.
- 01Bird dog exerciseFrom your hands and knees, you reach one arm forward and the opposite leg back while keeping your back still.
- 02Cat-cow stretchAn all-fours movement that alternates rounding and arching your spine.
- 03Glute bridgeLying on your back with knees bent, you drive through your heels to lift your hips.
05Guides
Plain answers for a sore back
Short guides to the questions people actually search, each one sourced to clinical guidelines and research.
- Guide 01
Lower back pain exercises
The kinds of exercise that help a sore lower back, with a simple routine to start.
- Guide 02
Back pain from sitting
For people whose back gets tight from a chair and a screen.
- Guide 03
Sore back after the gym
Normal soreness vs a tweak, and how to keep training without guessing.
- Guide 04
Lower back stiff in the morning
Why mornings feel worst, what usually helps, and when stiffness needs a doctor.
- Guide 05
Stretches for lower back pain
Gentle stretches that ease a stiff lower back, and why stretching alone is not enough.
- For athletes
Training with a sore back
For athletes whose back is sore and whose head is the part that wants to skip the session.
- Guide 07
Back pain apps compared
Hinge Health, Sword, Curable, YouTube, PT, and Remedy: which fits which situation.
06How it compares
Where Remedy fits among your options
Remedy is a consumer iPhone fitness app. It is not digital physical therapy, and it is not a free video playlist. Full comparison.
| Option | What it is | When it fits |
|---|---|---|
| YouTube and TikTok | Free individual videos, no program | You already know what to do and will keep doing it |
| Hinge Health, Sword | Digital physical therapy with a care team | Your employer or health plan covers it |
| In-person physical therapy | Licensed clinical assessment and care | You need an assessment, or have warning signs |
| Remedy | Structured iPhone back fitness program with video on every exercise | You want a plan you can start today, without an employer |
Who makes Remedy
Built by Rahul Kumar
Remedy is built by Rahul Kumar, a computer engineering and computer science student at the University of Wisconsin–Madison and a competitive powerlifter. He built the app end to end, from the program engine that turns your answers into a plan to the app itself. He also co-founded Relentless, with short mental toughness lessons for athletes.
07FAQ
Quick questions
What is Remedy?
Remedy is an iPhone app for people with back pain. You answer a few questions about your back, and it builds a 4 to 6 week back fitness program of short, video-guided sessions. It is educational exercise guidance, not medical care.
Is Remedy physical therapy?
No. Remedy is a consumer fitness app. It does not diagnose or treat conditions, and it is not a substitute for a doctor or physical therapist.
Do I need equipment?
No. You tell Remedy whether you have full gym access, bands and light dumbbells, or just open floor space, and it builds the program around that.
Is there an Android version?
Not yet. Remedy is iPhone only for now.
Get a back program you can actually keep
Free to download on the App Store. Answer a few questions and your first session is ready in minutes.