Dorsly: Back Pain Stretches

Tap the sore spots on your spine and Dorsly builds a targeted 5-minute back stretch routine for exactly those areas. The Pain Map is the fastest way to go from "my lower back is killing me" to gentle, guided relief - no other back-stretch app builds the routine from where it actually hurts. Sitting all day leaves your neck, shoulders, and lower back stiff, tight, and aching. Dorsly turns a few quiet minutes into real relief with illustrated, timer-guided stretches you can do at home, at your desk, or before bed. No equipment, no gym, no sign-up - just press play and follow along. THE PAIN MAP - START WHERE IT HURTS - Tap the tender areas on a simple body map: neck, shoulders, upper back, mid back, lower back, hips. - Dorsly instantly assembles a 5-minute routine tuned to those exact spots. - Feel loosened and eased without guessing which stretches to do. 10 READY-MADE 5-MINUTE ROUTINES - Morning Back Wake-Up, Lower Back Relief, Neck & Shoulders Reset, and Desk Relief Break. - Sciatica Relief, Full Spine Flow, Posture Reset, and Hips & Glutes Release. - Deep Evening Release and Bedtime Wind-Down to unwind and sleep better. GUIDED PLAYER THAT COACHES YOU - 47 clean illustrated poses - clear figure drawings, never confusing photos. - Hold countdown timer, automatic side-switch prompts, and a rest between poses. - Gentle voice cues and soft sound cues; the screen stays awake so you never lose your place. BUILD YOUR OWN ROUTINE - Pick your favorite stretches and set your own hold times. - Save custom flows for your back, neck, hips, or posture goals. TRACK REAL PROGRESS - Mobility check (sit-and-reach log) shows your range improving over weeks. - Daily streak, total minutes and sessions, and a consistency heatmap. - Weekly comparison, personal records, and quiet achievements to keep you going. - A daily reminder protects your 5-minute habit. PERFECT FOR - Desk workers and remote teams fighting all-day sitting stiffness. - Anyone with a tight lower back, cranky neck, or rounded shoulders. - Drivers, students, parents, and gardeners who end the day sore. - Beginners who want short, doable mobility - not a punishing workout. PRIVATE AND 100% OFFLINE - Works with no internet connection, anywhere you are. - No account, no sign-up, and no tracking of any kind. - All of your data stays on your device, always. Dorsly is calm, not clinical. The illustrations are simple line drawings, the pace is unhurried, and every routine fits neatly into a coffee break, a work break, or the last few quiet minutes before you sleep. Because everything is fully offline, you can stretch on a plane, in a hotel room, or on the sofa without ever hitting a paywall in the middle of a session. Just five calm minutes a day can loosen tight muscles, ease everyday tension, and help you stand a little taller. Start with the Pain Map, follow the gentle timer, and let your back feel better one short session at a time. Dorsly offers general mobility and stretching guidance for everyday stiffness and is not a substitute for professional medical advice. If you have an injury, severe or persistent pain, or a medical condition, please consult a qualified healthcare provider before starting.