Fixback: Back Pain & Stretches

HURTING RIGHT NOW? RELIEF IN SECONDS Fixback is built for the moment your back or neck goes out. No account, no long quiz — open the app, tap where it hurts, and get a personal relief plan in seconds: • The best resting position to get into right now • Heat or ice guidance for your situation • A 2-minute breathing reset to calm protective muscle tension • What helps and what to avoid over the next 48 hours • A gentle, step-by-step return to normal movement this week Every plan comes with a guided relief session you can follow lying on the floor — big timers, slow breathing cues, and gentle haptics. Plans are built by advanced AI from your answers and grounded in published clinical guidelines, with sources listed right in the app. ONE-TAP QUICK FIXES Woke up stiff? Desk-locked back? Tweaked it lifting? Neck crick? Can't stand up straight? Each common moment has a ready-made 2–5 minute routine — one tap and you're moving. 5-MINUTE DAILY PREVENTION PATHS Pain gone? Keep it that way. Pick a prevention path that fits your life and do the short daily practice: • Desk Worker — posture resets and a routine to undo hours of sitting • Core Foundation — McGill-style core basics, progressing gradually • Wake Up Without Stiffness — a morning routine in bed plus a wind-down for sleep • Lift Strong — warm-ups, hip hinge practice, and recovery for lifters • Runner's Back — hip mobility, glute activation, and a post-run cool-down No locked weeks. No guilt. Switch paths anytime and get a fresh habit tip every day. AN AI COACH THAT KNOWS YOUR HISTORY Ask anything: "Why is my back worse in the morning?" "How do I avoid the next flare-up?" The coach knows your flare-ups, your path, and your pain trend — and keeps its advice practical. PROGRESS THAT MATTERS Track days without a flare-up, watch your pain trend over time, and revisit past relief plans to see what worked. SAFETY FIRST A quick safety check screens for warning signs before every relief plan. If something needs medical care, Fixback tells you clearly — and points you to reputable sources like the NIH — instead of giving you exercises. DESIGNED TO FEEL CALM A premium dark interface with a slow breathing glow, built to be easy on the eyes when you're hurting. MEDICAL SAFETY NOTE Fixback provides general wellness education and exercise guidance only. It is not medical advice and not a substitute for professional care. All content is based on published guidelines and research (ACP, NICE, WHO, NIH, Cochrane and more) — view every source in the app under Settings → Sources & References. If pain is severe, worsening, or doesn't improve, see a healthcare professional.