How it works

# How Remedy works, step by step

Remedy turns a short onboarding into a multi-week back fitness program, then hands you one session at a time. Here is exactly what happens.

1

## Answer a few questions about your back

Onboarding takes a few minutes. A sample of the questions, some general and some specific:

- **Where does it hurt?:** Upper back, lower back, or all over

- **How active are you?:** Mostly sitting, lightly active, or strength training

- **What makes it worse?:** One example: mornings, or after you have been resting

2

## Get a program built from those answers

- **Length.** 4, 5, or 6 weeks, depending on how long your back has bothered you.

- **Schedule.** The days you chose, with a suggested number of sessions based on your activity level.

- **Exercises.** Picked for where it hurts, what makes it worse, and the equipment you have.

- **Progression.** Each week has an intensity target that rises across the program. When an exercise reaches 15 reps, a harder variant replaces it, like the glute bridge giving way to the single-leg bridge.

Personalization is rules from your answers. It is not a therapist reviewing your case and not camera-based form scoring.

3

## Do today’s session

Each session opens with a preview: how long it takes, how many exercises, the main focus, and the equipment you need. Then:

- Rate your pain from 1 to 10.

- Warm up with mobility work.

- Do the main work: stability and strength, with a demonstration video, sets, reps, and a form cue for each exercise.

- Cool down with a recovery stretch.

- Rate your pain again.

4

## Watch the trend, not one day

The progress tab shows how far through the program you are, how many sessions you have done this week, and a pain trend over 14 days, a month, or three months. Bad days still happen. The trend is what matters.

5

## When the program ends

You choose what is next. **Build my next program** asks a short check-in (how your pain compares to when you started, how hard it felt, what to focus on, days per week, and equipment) and rebuilds the plan. **Level up my current plan** keeps the same plan one level harder. A “worse” pain report never raises the level.

## What Remedy does not do

Remedy does not diagnose a cause, treat a condition, or replace a physician or physical therapist. Demonstration videos are educational illustrations of movements. If you have [warning signs](https://remedyrecoveries.com/guides/when-to-see-a-doctor-for-back-pain), stop and get medical care.

There is no live coach, no community feed, and no Android app yet. Remedy covers the back only: no neck, shoulder, hip, or knee programs.

Not sure what your back needs yet? Start with [exercises for lower back pain](https://remedyrecoveries.com/guides/lower-back-pain-exercises) or the [full set of guides](https://remedyrecoveries.com/guides/).

## 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/)

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Source: https://remedyrecoveries.com/how
Remedy is a fitness and wellness app, not medical care.