backpain.ai

The move library

Gentle, teacher-reviewed movements for a healthier back — reviewed by Jules T., certified yoga teacher.

Knowing the moves is half the story — a plan tells you which ones, in what order, for your back.

Get my plan — free check-in

Lower back

Pelvic Tilt — clay illustrationPelvic TiltThe gentlest way to wake up a stiff lower back.Single Knee to Chest — clay illustrationSingle Knee to ChestRelease lower-back tension in 30 seconds.Child's Pose — clay illustrationChild's PoseDecompress your lumbar spine with gravity doing all the work.Prone Press-Up (Cobra) — clay illustrationProne Press-Up (Cobra)Restore the natural curve of your lumbar spine.Standing Back Extension — clay illustrationStanding Back ExtensionCounter hours of forward bending in 60 seconds.

Upper back & neck

Thoracic Extension Over Chair — clay illustrationThoracic Extension Over ChairUndo the forward hunch and restore thoracic curve with one simple prop.

Core

Bird Dog — clay illustrationBird DogBuild the deep core stability that protects your spine.Dead Bug — clay illustrationDead BugThe safest core exercise for a painful lower back.Wall Sit — clay illustrationWall SitBuild the quad and core endurance that supports an upright spine all day.

Hips & glutes

Glute Bridge — clay illustrationGlute BridgeStrong glutes take the load off your lower back.Piriformis Stretch — clay illustrationPiriformis StretchEase sciatic-nerve pressure by releasing the piriformis.Kneeling Hip Flexor Stretch — clay illustrationKneeling Hip Flexor StretchSitting all day shortens hip flexors — and that wrecks your back.

Hamstrings

Supine Hamstring Stretch — clay illustrationSupine Hamstring StretchTight hamstrings pull the pelvis and strain your lower back.

Mobility

Cat-Cow Stretch — clay illustrationCat-Cow StretchRestore spinal mobility with every breath.Seated Spinal Twist — clay illustrationSeated Spinal TwistRestore rotational mobility that sitting all day steals from your spine.

Knowing the moves is half the story — a plan tells you which ones, in what order, for your back.

Get my plan — free check-in
Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.