Heal your back, day by day.
A short, gentle daily yoga practice for backs that need a little care. Programs, poses, breathing, and meditations built around where you feel tension — with every benefit backed by sources you can read for yourself.
Built around where it actually hurts
Not a generic flexibility flow — programs targeted at your specific tension.
Tell us where it hurts
Lower back, upper back, neck, or shoulders — the app builds its first recommendation around your answer.
Get a program built for that spot
8 guided programs, each targeted at a specific area, run 5-12 minutes with calm voice cues.
Practice daily, track your streak
Short enough for a coffee break. Streak tracking motivates without pressuring.
A pose for every aching part
18 poses shown here with full guidance — 31 more live in the app's guided programs.
8 programs, 5 to 12 minutes each
Two full programs free to try — the rest unlock with Premium.
Morning Back Wake-Up
Gentle spine reset to start the day.
- Knees-to-Chest
- Supine Twist
- Cat-Cow
- Child's Pose
- Downward Dog
- Forward Fold
- Mountain Pose
Office Desk Reset
Chair-friendly stretch for your back.
- Seated Cat-Cow
- Seated Side Stretch
- Seated Eagle Arms
- Shoulder Rolls
- Neck Release
- Seated Twist
- Cow Face Arms
- Standing Cat-Cow
Lower Back Relief
10 min · Lower Back
Sciatica Soothe
12 min · Hips
Bedtime Wind-Down
8 min · Lower Back
Posture Reset
10 min · Posture
Upper Back Release
8 min · Upper Back
Neck Release
5 min · Neck
Breathe through the tension
Audio-guided breath cycles that calm the nervous system.
Box Breathing
Steadies the nervous system. Used by Navy SEALs to calm under pressure.
4-7-8 Breath
Lengthens the exhale to soothe pain and prepare the body for rest.
Diaphragmatic
Belly breathing
Coherent Breathing
5-5 · Heart and breath in sync
Wim Hof Style
Energizing power breath
Alternate Nostril
Nadi Shodhana · Balance
10 guided sessions, including Yoga Nidra
The deep-rest practice used by physical therapists worldwide.
Back Body Scan
Release tension layer by layer, moving slowly up from the feet to the lower back and spine.
Morning Set
A clear start without straining the back — three deep breaths and an intention for the day.
Soften Around Pain
10 min · Relief
Prepare for Sleep
12 min · Sleep
Yoga Nidra for the Back
15 min · Sleep
Stress Release
7 min · Stress
Loving Kindness for the Body
8 min · Compassion
Focus Anchor
10 min · Focus
Back Gratitude
6 min · Compassion
Evening Reset
8 min · Sleep
Every benefit backed by a source you can read
The American College of Physicians recommends yoga as a first-line approach for chronic low back pain — and this app is built around that guidance, not around trends. Every pose's benefits link to real sources, and a full Research & Sources page lives in the app and on this site.
Peer-reviewed research
Cochrane reviews, clinical trials, and systematic reviews — not just wellness claims.
Recognized health authorities
NIH, Mayo Clinic, Harvard Health, NHS, CDC, and the American College of Physicians.
Honest about limits
Individual results vary. Yoga is not a substitute for personalized medical care.
Real backs, not advanced yogis
Desk workers
Tired of stiff hips and aching lower backs from sitting all day.
Parents
Who carry kids and feel it in their shoulders and lower back.
Anyone over 40
Noticing more morning stiffness than they used to.
Yoga quitters
Who've tried classes that felt too long, too hard, or too "spiritual."
Try before you subscribe
A free starter set of programs and breathing techniques is included.
Weekly Premium
All 8 programs, all 6 breathing techniques, all 10 meditations.
Yearly Premium
Same full access, billed once a year. New programs added monthly.
See exact pricing on the App Store before you subscribe.
A few things we don't do
We don't ask for your name, email, or Apple ID. We don't run ads. We don't access HealthKit. We don't sell or share your data — ever.
Common questions
Is this backed by actual research, or just marketing language?
The programs draw on guidance from the NIH, the American College of Physicians, the Cochrane Library, Mayo Clinic, and Harvard Health. Every pose's benefits link to real sources, and a full Evidence & Sources page lists them all — see the Evidence page for the complete list.
How much of the pose library is free?
The pose library itself is browsable for free. A free starter set of programs and breathing techniques is included so you can try the app before subscribing — Premium unlocks all 8 guided programs, all 6 breathing techniques, all 10 meditations, daily reminders, and streak tracking.
Do I need any yoga experience or flexibility to start?
No — the app is built for real people with real backs, not advanced yogis. No props are required, no flexibility is required, and sessions run 5-12 minutes.
Is it safe if I have a diagnosed back condition?
This is a general fitness and wellness tool, not a medical device. If you have a recent injury, a diagnosed condition (herniated disc, sciatica, scoliosis), are pregnant, or are recovering from surgery, consult a qualified healthcare professional before starting.
Does the app access my health data or run ads?
No — the app doesn't ask for your name, email, or Apple ID, doesn't access HealthKit, doesn't run ads, and doesn't sell or share your data.
What does Premium include?
Premium unlocks all 8 guided back-relief programs, all 6 breathing techniques, all 10 meditations, daily reminders, and streak tracking. New programs are added every month. Weekly Premium includes a 3-day free trial; Yearly Premium is the best long-term value.
Your back will thank you.
Download Yoga for Back Pain and start with a 5-minute session today.