Your back, explained without the runaround
Short guides on posture, your neck, a hunched back and the pain of a day spent sitting. Each one takes 5 minutes to read and ends with something you can do today.
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Posture
How to tell if you have bad posture
What signs of bad posture actually mean, 3 ways to check yourself at home with a wall and a photo, and why movement matters more than straightness.
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Neck
How to ease a tight neck and traps
Simple moves and habits for neck pain relief: what to do in 5 minutes when your neck and traps are tight, and how to keep tech neck from coming back.
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Posture
Improve your posture without thinking about it all day
A way to improve posture that does not depend on willpower: set up your desk, use daily triggers, train pulling in the gym and get your pillow right.
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Neck
Why your neck hurts from looking at your phone
Understand why neck pain shows up after hours on your phone, what tech neck actually is, why your neck goes stiff, and what to change today to ease it.
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Posture
How to Improve a Hunched Back Without a Posture Corrector
A plain routine to ease a hunched upper back and rounded shoulders: what to move, how to sit, how to sleep, and what a posture corrector cannot do.
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Posture
Posture exercises you can do in 5 minutes
A 5 minute routine of posture stretches, yoga moves and simple strength work you can do at home or at the gym, with nothing needed to start today.
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Neck
How to tell if you have forward head posture
Simple checks you can do at home to tell if your head sits forward of your shoulders, why it links to neck pain, and what actually shifts it.
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Posture
Why your upper back rounds forward
Understand why your upper back rounds forward: the habits, muscles and daily loads behind a hunched posture, and the signs that need a professional.
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Neck
Forward head posture exercises, step by step
A step by step routine for forward head posture: chin tucks, tech neck stretches and simple neck pain yoga moves you can do at your desk in minutes.
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Posture
Exercises for rounded shoulders and a hunched back
Hunchback exercises, stretches and yoga for home or the gym to open rounded shoulders, ease upper back discomfort and build posture that lasts.
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Posture
What a whole day in the same posture does to your body
Why a full day in 1 posture leaves you stiff and sore: the mechanism behind posture causes, why hours matter more than shape, and what helps.
These guides are general information and are no substitute for a healthcare professional. BackPain is a wellness app, not a medical device.