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Move comfortably
again

A plan built around your pain.

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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

chevron_right

Average pain

3/10

south_eastDown from 7 when you started

This week

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sessions done

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

My back

Your diagnosis

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

check_circleSettle

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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Plan updated after your last session{{ adjustNote }}

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Today · 14 min

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Start sessionplay_arrow

Later this week

Friday · Mobility flow10 min

Sunday · Core & glutes14 min

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swap_horizShow me an easier version

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Session
done.

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{{ 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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3of 6 weeks

Milestone

Week
three.

Most people stop here. You kept going.

9sessions 2h06moving 9/9on plan

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

{{ m.icon }} Your milestonesSettle complete, reached today chevron_right location_on Not improving? Talk to a physio3 covered by your plan within 2 miles chevron_right

arrow_back

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Talk to a physio

First, has anything new come on?

For example numbness, weakness in your legs, or changes in bladder or bowel control.

emergency_home Yes, something newWe'll help you get checked today check No, it's the same painIt just isn't getting better chevron_right

How would you like to talk?

videocam Video callFrom home · 20 minutes Fastest Next availableTODAY 4:30PM

In person

Covered by your plan

location_on {{ c.name }}{{ c.dist }} · {{ c.slot }} chevron_right

What your physio will see

Shared only for this appointment, so you don't have to start from the beginning.

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What's worrying you? Optional

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Book appointment

event_available

You've done the right thing

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spa Until then, your plan stays as it is. If you'd like, there's a gentler 8-minute session on Today.

calendar_add_onAdd to calendar Back to Progress

Week 3 of 6 close

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Milestone reached · Settle complete

Settle
done.

Your back has calmed enough to start building strength. That's what the first two weeks were for.

Next: Strengthen, weeks 3 and 4

fitness_centerGlute bridge and bird-dog lead each session

scheduleSessions stay around 14 minutes

event_repeatMiss a day and the plan simply waits for you

Continue See all milestones

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Progress

Your milestones

Each one marks a step in your recovery. They're yours to keep: a missed day or week never takes one away.

Reached

3 of 6

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Ahead

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spa Milestones follow your recovery, not how often you open the app. There are no streaks to keep and nothing to reset.

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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