Your Science-Based Guide to Back Pain Relief
Discover 30+ expert-curated exercises, 7 structured workout plans, and comprehensive guides for common back conditions — all backed by peer-reviewed research.
Popular Exercises
Start with these foundational exercises recommended by physiotherapists worldwide.
Bird Dog
鸟狗式
Start on hands and knees with wrists under shoulders and knees under hips. Simultaneously extend you...
Glute Bridge
臀桥
Lie on your back with knees bent, feet hip-width apart and flat on floor. Press through your heels t...
Cat-Cow Stretch
猫牛式
Start on hands and knees, wrists under shoulders, knees under hips. Inhale, arch your back dropping ...
Dead Bug
死虫式
Lie on your back with arms pointing to ceiling and knees bent at 90°. Slowly lower your opposite arm...
Chin Tuck
收下巴
Sit tall and look straight ahead. Draw your chin straight back (as if making a double chin) without ...
Cobra Stretch
眼镜蛇式
Lie face down with hands placed under your shoulders. Slowly press up, lifting your chest while keep...
Why BackFlex?
Built on science, designed for real people.
Evidence-Based
Every exercise includes references to peer-reviewed research. We cite real studies from PubMed and Cochrane reviews.
Personalized Plans
Choose from 7 structured plans targeting specific conditions — from sciatica relief to posture correction.
Bilingual Content
All exercises include instructions in both English and Chinese (中文), making back health accessible to more people.
Structured Workout Plans
Follow a plan designed for your specific needs.
Ready to Start Your Recovery?
Download BackFlex for guided workouts with timers, progress tracking, and personalized recommendations.
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