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Created with physiotherapists

Move
comfortably
again

A plan built around your pain. UKCA-marked, used by NHS services.

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Wednesday 15 October

Morning, Ann

AM

Session 7 of 18

Today · Strengthen phase

Core &
glutes

14 min4 moves · Floor

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tuneMade gentler for today: fewer reps, longer holds.

How's your back compared with yesterday?

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check

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Undo

Your recovery

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Average pain

3/10

south_eastDown from 7 when you started

This week

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Picked for you

{{ icDesk }} 2-minute desk resetBecause sitting makes it worse · Video chevron_right {{ icRecovery }} Why week 3 can feel harderFrom your physio team · 3 min read chevron_right

Wednesday 15 October

Evening, Ann

AM

Session 7 of 18

Still time today · Strengthen phase

Core &
glutes

14 min4 moves · Floor

Start sessionplay_arrow list

tuneMade gentler for tonight: fewer reps, longer holds.

How's your back this evening?

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check

Logged: {{ ci.label }}

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Undo

Your recovery

chevron_right

Average pain

3/10

This week

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sessions done

Before bed

bedtime 6-minute wind-down stretchGentle, lying down · Audio only chevron_right {{ icRecoveryLt }} Sleeping positions that ease back painFrom your physio team · 2 min read chevron_right

Assessed 23 September

Lower
back pain

Mechanical, no nerve symptoms. The most common kind, and it usually responds well to movement.

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Your recovery phase

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Weeks 1–2

Strengthen

Now · week 3

Return

Weeks 5–6

Pain right now

0 none · 10 worst

remove

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What affects it

arrow_upwardSitting over 30 min arrow_upwardMornings arrow_downwardWalking arrow_downwardWarm shower

What's normal

Most people see a clear improvement within 6 weeks. Some soreness after exercise is expected and isn't a sign of harm.

emergency_home When to get helpSymptoms that need a GP or physio chevron_right

Week 3 of 6 · Strengthen

Your plan

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Today · 14 min

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play_arrowStart session

Later this week

Friday · Mobility flow10 min

Sunday · Core & glutes14 min

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How to do it

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swap_horizShow me an easier version

play_arrowStart from here

close

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Session
done.

That's three this week.

{{ elapsedDone }}moving 4exercises 3/3weekly goal

How did that feel?

Your answer shapes your next session.

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location_onFind a physio nearby

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Since 23 September

Your back is getting calmer

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Week
three.

Most people stop here. You kept going.

9sessions 2h06moving 7→3pain

Pain

Daily check-ins, 0–10

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7 → 3south_east57% lower

10

5

0

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Consistency

9 of 9 planned

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Session done Rest day

Your goals

Lift my daughter without pain60%

check Sit through a 1-hour meetingAchieved 9 Oct

location_on Not improving? Talk to a physio3 covered by your plan within 2 miles chevron_right

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Get checked the same day if you notice:

errorNew weakness, numbness or pins and needles in your legs

errorNumbness around your bottom or genitals

errorChanges in bladder or bowel control

These are rare, but need checking quickly. Your exercises will pause until you've been seen.

callCall NHS 111 I don't have these

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