BackmotionLower-back routinesStart freeStart free

Build a 10-minute lower-back habit in 14 days.

Backmotion gives you a simple flow for today — based on your goal, symptoms, and recent activity — so you stop guessing and start moving consistently.

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No pressure. Cancel anytime. Not medical advice.

Why I built this

I didn't need another stretch video. I needed to know what to do today.

I'm Anton, a software engineer who spent years dealing with recurring lower-back pain from desk work. I tried physios, saved YouTube videos, followed PDF handouts, used stretching apps, and still kept falling off.

The advice was often useful. The problem was turning it into a daily habit.

Backmotion started as a tool for myself: check how my back feels, follow one short routine, track what changed, and keep going without overthinking it.

What finally moved the needle wasn't any single fix — it was showing up for a few minutes every day. Backmotion is not about replacing professional care. It's about the part I kept missing: a simple structure that helped me move regularly.

Anton Morozov

Software engineer · Backmotion

Built Backmotion after years of recurring lower-back pain from desk work. Still using it every morning.

desk workerrecurring stiffnessbuilding in public

The real problem

Most back-pain advice fails after the first week.

The issue isn't professional care — it's consistency between appointments. Knowing what to do today, doing it regularly, and adjusting when things change.

YouTube is too random

You save 20 videos, then still don't know which one fits today.

Physio PDFs get forgotten

Good exercises, but hard to turn into a repeatable habit.

Generic fitness apps move too fast

They're built for workouts, not careful progression.

Pain changes day to day

Some days need mobility. Some days need recovery. Some days need backing off.

Free tools don't create commitment

When there's no structure, no streak, and no reason to return, it's easy to stop.

What it does

What Backmotion does differently

One flow for today

A short guided routine based on your goal, check-in, and recent activity.

Gentle when needed

If symptoms are higher, your session softens instead of pushing harder.

Built around consistency

Soft streaks and realistic targets help you keep going without guilt.

Progress without guessing

Track sessions, stiffness, mobility, and pain trends over time.

Flexible, not rigid

Use a smart daily flow, follow a structured program, or build your own routine.

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How it works

Three steps. Then keep showing up.

01
Check in
How does your back feel today? One quick check sets the tone.
02
Follow a flow
Do a short 5–10 minute routine built around where you are right now.
03
Build the habit
Track streaks, symptoms, and mobility wins over weeks — not days.

The app

Calm, premium, and actually usable.

Real product surfaces — not sci-fi medical AI. Open the app, follow today's flow, and track how you're doing over time.

Today screen

Your daily flow is ready when you open the app.

Guided exercise

Breath-led pacing with clear reps, holds, and demos.

Structured programs

Multi-day plans with a clear path forward.

Progress tracking

Sessions, streaks, and trends over weeks.

Custom routines

Build and save your own flows.

Exercise library

Browse every movement in one place.

Session history

A simple log of what you did and when.

Pricing

Start free. Keep going for less than a physio session.

Try Backmotion for 14 days. If it helps you build the habit, keep it. If not, cancel anytime.

Backmotion Plus

14 days free

Cancel anytime

Then £5.99/month

Best value · Save 55%

Yearly

£39.99/yr

Monthly

£5.99/mo

Daily smart flow
Mobility, recovery, core and stability routines
Structured programs
Pain and stiffness check-ins
Progress and consistency tracking
Soft streaks
Safety-aware session adjustments

Backmotion is priced fairly so it can stay sustainable, keep improving, and remain cheaper than a single private physio session.

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No pressure. Cancel anytime.

Grounded, not magical

Built around common low-back rehab principles

Backmotion is built around gentle movement, gradual progression, consistency, and symptom awareness. It does not diagnose, treat, or replace professional care.

Recovery looks different for everyone, and evidence and guidelines continue to evolve. Backmotion isn't a cure — it focuses on the things research consistently supports: regular movement and long-term consistency.

Safety

Not a replacement for professional care

Backmotion is a movement and consistency tool. If your symptoms are severe, worsening, or linked with numbness, weakness, bladder or bowel changes, fever, trauma, or anything worrying, speak to a healthcare professional.

No miracle claims

Not a physiotherapist replacement

Designed for careful, daily movement

Stop and seek help if symptoms worsen

Common questions

Try one gentle flow. Then decide.

14 days free. 5–10 minutes a day. Cancel anytime.