Guides
Guides for a sore back
Plain-language answers to the questions people actually search when their back hurts, each one sourced to clinical guidelines and research. General fitness information, not medical advice.
Start here
Lower back pain exercises
The kinds of exercise that help a sore lower back, with a simple routine to start.
Read the guideGuideWhen to see a doctor
The warning signs that mean you need medical care, not an exercise routine.
Read the guideBy situation
Training with a sore back
For athletes whose back is sore and whose head is the part that wants to skip the session.
Read the guideGuideBack pain from sitting
For people whose back gets tight from a chair and a screen.
Read the guideGuideLower back stiff in the morning
Why mornings feel worst, what usually helps, and when stiffness needs a doctor.
Read the guideGuideSore back after the gym
Normal soreness vs a tweak, and how to keep training without guessing.
Read the guideGuideUpper back pain exercises
Mobility and strength for a tight upper or middle back, especially if you sit a lot.
Read the guideRoutines and habits
Stretches for lower back pain
Gentle stretches that ease a stiff lower back, and why stretching alone is not enough.
Read the guideGuideCore exercises for back pain
What “core” really means for a sore back, and a progression from floor to standing.
Read the guideGuideBack routine with no equipment
What a home routine for a sore back needs, using only the floor.
Read the guideGuideIs walking good for back pain?
What a 2024 trial found about walking and back pain, and how to build up.
Read the guideGuideHow long to stick with a routine
Why a back routine is measured in weeks, and what progress looks like.
Read the guideChoosing an app
Where to start
If you have never followed a back routine, start with exercises for lower back pain, then read how long to stick with it. Most routines fail on time, not on exercise choice. For individual moves, the exercise guides have step-by-step instructions.
If you want a plan instead of assembling one yourself, the Remedy app builds a multi-week program from a short onboarding. Here is how it works.
How we write these: editorial standards.
Get a back program you can actually keep
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