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 [Guide ### Lower back pain exercises The kinds of exercise that help a sore lower back, with a simple routine to start.Read the guide](https://remedyrecoveries.com/guides/lower-back-pain-exercises)[Guide ### When to see a doctor The warning signs that mean you need medical care, not an exercise routine.Read the guide](https://remedyrecoveries.com/guides/when-to-see-a-doctor-for-back-pain) ## By situation [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.Read the guide](https://remedyrecoveries.com/guides/mental-side-of-a-sore-back)[Guide ### Back pain from sitting For people whose back gets tight from a chair and a screen.Read the guide](https://remedyrecoveries.com/desk)[Guide ### Lower back stiff in the morning Why mornings feel worst, what usually helps, and when stiffness needs a doctor.Read the guide](https://remedyrecoveries.com/guides/morning-back-stiffness)[Guide ### Sore back after the gym Normal soreness vs a tweak, and how to keep training without guessing.Read the guide](https://remedyrecoveries.com/guides/sore-back-after-gym)[Guide ### Upper back pain exercises Mobility and strength for a tight upper or middle back, especially if you sit a lot.Read the guide](https://remedyrecoveries.com/guides/upper-back-pain-exercises) ## Routines and habits [Guide ### Stretches for lower back pain Gentle stretches that ease a stiff lower back, and why stretching alone is not enough.Read the guide](https://remedyrecoveries.com/guides/stretches-for-lower-back-pain)[Guide ### Core exercises for back pain What “core” really means for a sore back, and a progression from floor to standing.Read the guide](https://remedyrecoveries.com/guides/core-exercises-for-back-pain)[Guide ### Back routine with no equipment What a home routine for a sore back needs, using only the floor.Read the guide](https://remedyrecoveries.com/guides/back-exercises-no-equipment)[Guide ### Is walking good for back pain? What a 2024 trial found about walking and back pain, and how to build up.Read the guide](https://remedyrecoveries.com/guides/is-walking-good-for-back-pain)[Guide ### How long to stick with a routine Why a back routine is measured in weeks, and what progress looks like.Read the guide](https://remedyrecoveries.com/guides/how-long-to-stick-with-a-back-routine) ## Choosing an app [Guide ### Back pain apps compared Hinge Health, Sword, Curable, YouTube, PT, and Remedy: which fits which situation.Read the guide](https://remedyrecoveries.com/guides/best-back-pain-apps) ## Where to start If you have never followed a back routine, start with [exercises for lower back pain](https://remedyrecoveries.com/guides/lower-back-pain-exercises), then read [how long to stick with it](https://remedyrecoveries.com/guides/how-long-to-stick-with-a-back-routine). Most routines fail on time, not on exercise choice. For individual moves, the [exercise guides](https://remedyrecoveries.com/exercises/) have step-by-step instructions. If you want a plan instead of assembling one yourself, the [Remedy app](https://remedyrecoveries.com/back-pain-app) builds a multi-week program from a short onboarding. [Here is how it works](https://remedyrecoveries.com/how). How we write these: [editorial standards](https://remedyrecoveries.com/about#editorial). ## 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. [](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/) --- Source: https://remedyrecoveries.com/guides/ Remedy is a fitness and wellness app, not medical care.