Back Rehab: Spine Pain Relief — Lower Back & Core Stability

Struggling with lower back pain, lumbar discomfort, or sciatica? Back Rehab offers a structured, science-based spine rehabilitation program — built on 30+ years of spine biomechanics research (McGill, 2007–2015).

Why Back Rehab Works
Most lower back pain comes from weak spinal stabilizers, not structural damage. Instead of masking symptoms, Back Rehab targets the root cause: building deep core stability that protects your spine long-term.

No guesswork. No generic routines. Just evidence-based back pain exercises that work.

The McGill Big Three — Your Foundation
Three clinically validated exercises form the core of every program:
• Curl-up — safe spinal flexion without disc stress
• Side Bridge — lateral stabilizer activation for lumbar support
• Bird Dog — full-chain coordination and spine stabilization

These back pain exercises appear consistently in spine rehabilitation literature as the gold standard for low-load stabilization.

Built For Your Situation
• Lower back pain and lumbar discomfort
• Herniated disc or bulging disc recovery
• Sciatica and nerve-related back pain
• Spinal stenosis management
• Injury prevention for athletes and active people
• Anyone seeking core strengthening without gym equipment

What's Inside
✓ Personalized program adapting to your pain level and fitness
✓ 4-part endurance self-assessment with research-based norms
✓ Daily pain journal with progress analytics
✓ Knowledge library: spine hygiene, safe movement, posture habits
✓ Exercise timer with voice guidance
✓ Reverse pyramid rep scheme (e.g. 6-4-2) for endurance without overload
✓ Smart reminders and progress streaks

Simple Daily Commitment
15–20 minutes per day. Always within your comfort zone — never through sharp pain. Gradual progression from gentle mobility to real core strength.

Available in English and Russian
Full app experience in both languages — including all exercises, instructions, and educational content.