Lower back pain is super common, but luckily there are apps that can help! These apps offer a variety of exercises to strengthen and stretch your lower back, helping to prevent and relieve pain. We've rounded up the 11 best apps for lower back exercises on Android and iPhone, including some awesome free options.
We've got you covered, whether you're looking for guided stretches, personalized plans, or simple exercises you can do anywhere. Our top picks include Stretch Exercise, Straight Posture－Back exercise, and Bend, all of which offer effective programs and clear instructions. Let's get your back feeling great!
| App | Logo | Available On | Reviews | Downloads | Features |
|---|---|---|---|---|---|
| 1. Stretch Exercise |  | Android | 4.8/5 | 21M+ | Personalized stretch routines, Step-by-step exercise videos |
| 2. Straight Posture－Back exercise |  | Android | 4.6/5 | 3M+ | Spine health exercises, Flexibility training, Posture correction |
| 3. Bend |  | Android, iOS | 4.7/5 | 2M+ | Quick & convenient, Personalized routines, Hundreds of stretches |
| 4. Healthy Spine Straight Posture |  | Android, iOS | 4.8/5 | 2M+ | Strengthens spine muscles, Improves flexibility, Relieves back pain |
| 5. Back pain relief exercises |  | Android, iOS | 4.7/5 | 1M+ | 100+ exercises, Video instructions, Timer and sound |
| 6. Back Workout & Exercises |  | Android, iOS | 4.7/5 | 372K+ | Professional trainer guidance, 6 difficulty levels |
| 7. Back Pain Relief Exercises |  | Android, iOS | 4.1/5 | 121K+ | Effective back exercises, Easy-to-follow routines, Personalized workout plans |
1. Stretch Exercise
Targeted lower back stretches, Animated instructions, easy follow
Cost:
Free (Free), Premium ($9.99/month)
Download:
Application information
| Category | Health & Fitness |
| Downloads | Over 20 million downloads |
| Features | This app provides a variety of stretches specifically targeting the lower back, including guided videos, personalized plans, and progress tracking to improve flexibility, reduce pain, and enhance mobility. |
| Who It’s For | Individuals seeking targeted lower back exercises to relieve pain, improve posture, and enhance flexibility. |
- Tags:
- Quick and Effective
- Personalized Stretching
- Professional Instructions
If you're looking for a dedicated app for lower back exercises that's both effective and user-friendly, "Stretch Exercise" is a strong contender. This app provides a wealth of individual stretches, each accompanied by clear animations, descriptions, and instructional videos. You can customize workouts by adjusting the duration of each exercise and even swapping them out for alternatives, making it a truly personalized experience. The app's slow, steady pace and focus on proper technique make it ideal for those recovering from injury, and its ability to create routines tailored to your specific needs further enhances its value.
Pros & Cons
- Lots of workouts
- Individual stretch animations
- Adjustable exercise times
- Pre-designed & custom workouts
- Cannot delete stretches
- Limited stretch options
- Missing multiple reminders
Why we chose it?
I love Stretch Exercise for targeting my lower back! It has tons of easy-to-follow routines that are perfect for my busy schedule. The app features clear instructions and detailed visuals, so I can be sure I'm doing the exercises correctly. Plus, the variety of stretches keeps things interesting and helps me avoid getting bored with my routine.
✨ Read more: app for stretching free
2. Straight Posture－Back exercise
Back pain relief exercises, Posture correction routines, Spine flexibility training
Cost:
Free (Free), Premium ($19.99/year)
Download:
Application information
| Category | Health & Fitness |
| Downloads | Over 2.7 Million Downloads |
| Features | This app offers a comprehensive range of exercises and stretches designed to improve posture, strengthen back muscles, and alleviate lower back pain. |
| Who It’s For | Individuals looking for an app for lower back exercises to improve posture, reduce pain, and increase flexibility. |
- Tags:
- Back pain relief
- Posture correction
- Flexibility Training
"Straight Posture－Back exercise" is a mobile app designed to help users improve their lower back health and flexibility. While it's praised for its ease of use and effective stretches, some users with existing back problems have cautioned against certain exercises that might exacerbate their conditions. One user, who purchased the app, highlights its value for office workers who spend long hours seated, but also notes that the repetitive exercise sequence after a certain point diminishes its long-term appeal. Overall, this app for lower back exercises offers a convenient way to incorporate stretches into your daily routine, but it's crucial to listen to your body and adjust the exercises as needed.
Pros & Cons
- Easy to follow exercises
- Good for office workers
- Stretches lower back muscles
- First app purchase, 5 stars
- May worsen existing back pain
- Lacks challenging exercises
- Repetitive exercise sequence
Why we chose it?
I'm so glad you're looking for ways to take care of your lower back! I've been using Straight Posture - Back exercise for a while now, and it's really helped me. I love that it includes exercises specifically for the lower back, along with posture correction and flexibility training - it's really made a difference for me! Plus, the app is easy to use and the workouts are short enough that I can squeeze them in even on busy days.
✨ Read more: app for yoga
3. Bend
Personalized stretching routines, Detailed exercise instructions
Cost:
Free (Free), Bend Premium ($9.99/month)
Download:
Application information
| Category | Health & Fitness |
| Downloads | Over 1.6 Million |
| Features | Bend provides guided stretching routines, including targeted exercises for lower back pain relief, designed to increase flexibility, improve mobility, and reduce the risk of injury. |
| Who It’s For | Bend is for anyone who wants to improve their flexibility, relieve lower back pain, and maintain their natural range of motion. |
- Tags:
- Daily Stretching
- Quick & Convenient
- All Ages & Levels
Bend is a promising app for lower back exercises, offering a wealth of routines designed to improve flexibility and mobility. However, the app's free trial is limited to a single morning stretch routine, which leaves users feeling frustrated. While the subscription price is reasonable, the lack of access to even a single basic routine for free hinders exploration and makes it difficult to fully evaluate the app's potential benefits before committing to a paid subscription. This "free trial" feels more like a thinly veiled subscription model, leaving users feeling misled and questioning the value of the app.
Pros & Cons
- Simple and affordable
- Focuses on stretching
- Offers various routines
- Provides visual guidance
- Limited free trial
- Most features behind paywall
- Feels like a subscription trial
Why we chose it?
I've tried a ton of fitness apps, but Bend is my go-to for lower back relief! It's super easy to use, with clear instructions and videos that show you exactly how to do each stretch. Plus, Bend has so many different routines specifically designed for the lower back, so I can choose what works best for me on any given day.
✨ Read more: app for leg workout
4. Healthy Spine Straight Posture
Exercises for lower back pain, Stretches for neck and back, Improves posture and flexibility
Cost:
Free (Free), Premium ($7.99/month)
Download:
Application information
| Category | Health & Fitness |
| Downloads | Over 1.6 Million Downloads |
| Features | This app offers guided workouts, stretches, and exercises designed to strengthen the lower back, improve posture, and relieve pain. |
| Who It’s For | This app is ideal for individuals experiencing lower back pain, looking to improve posture, or wanting to strengthen their back muscles. |
- Tags:
- Personalized workouts
- Quick and Effective
- Professional guidance
"Healthy Spine Straight Posture" is a game-changer for anyone seeking relief and prevention of lower back pain. This app, praised as a "personal pocket therapist," provides a comprehensive set of exercises, categorized for different levels and focusing on specific muscle groups. Users appreciate the clear instructions and demonstrations, ensuring correct form and maximizing results. The app's motivational factor shines through, with users reporting continued engagement for months thanks to its ease of use and enjoyable experience. Whether you're seeking to prevent future back problems or manage existing pain, this app offers a personalized approach to lower back exercises that's both effective and enjoyable.
Pros & Cons
- Simple and easy to use
- Motivating and engaging
- Graded progress for all levels
- Clear muscle group demonstration
- Not a replacement for physio
- May be too mild for some
- Music selection is limited
Why we chose it?
I love Healthy Spine Straight Posture! It's the perfect app for anyone looking for targeted lower back exercises. It's packed with tons of routines, and it's super easy to follow along with the clear instructions and animations. Plus, you can track your progress, which helps keep me motivated. I highly recommend giving this app a try!
5. Back pain relief exercises
Video instruction for each exercise, Detailed description of exercise technique
Cost:
Free Plan (Free), Premium Plan ($9.99/month)
Download:
Application information
| Category | Health & Fitness |
| Downloads | Over a million downloads |
| Features | This app provides video-guided lower back exercises, post-op recovery routines, stretching, and a customizable timer for workouts, all designed to relieve pain and strengthen muscles. |
| Who It’s For | Individuals seeking relief from lower back pain, those recovering from back surgery or injuries, and anyone interested in strengthening their back muscles. |
- Tags:
- Exercises for back pain
- Strengthening back muscles
- Detailed video instruction
"Back pain relief exercises" is a mobile app specifically designed for lower back exercises that offers a comprehensive approach to managing back pain. It features a diverse range of gentle exercises tailored for weakened or dysfunctional backs, and users have praised its clear explanations and well-structured routines. The app allows you to follow guided programs or create your own, offering flexibility and personalization. While the app has been lauded for its effectiveness in relieving back pain, some users have noted that the English instructions can be confusing at times and that the constant, loud sounds are distracting.
Pros & Cons
- Gentle and diverse exercises
- Good setup and function
- Great exercises with full explanation
- Tailored programs with timings and video
- Confusing English instructions
- Noisy app with no sound settings
- No optional soothing music
Why we chose it?
I've tried a bunch of back pain apps, but Back pain relief exercises is my go-to! It's packed with videos for every lower back exercise, so I feel confident I'm doing them right, and the detailed descriptions make it super easy to follow along. Plus, it's got a ton of workouts specifically for lower back pain, which is what I really needed!
6. Back Workout & Exercises
Daily workouts, all levels, No equipment, home workouts, Professional trainer guidance
Cost:
Free (Free), Premium ($11.99/month)
Download:
Application information
| Category | Health & Fitness |
| Downloads | Over 372,000 downloads |
| Features | This app offers a range of workouts for all levels, including beginner-friendly routines and 30-day challenges to improve back strength and flexibility. |
| Who It’s For | Ideal for individuals seeking an effective app for lower back exercises, targeting back pain relief, muscle building, and overall fitness improvement. |
- Tags:
- Daily workouts
- No equipment needed
- Beginner-friendly
If you're struggling with lower back pain and finding it hard to motivate yourself to exercise, "Back Workout & Exercises" might be your new best friend. This app provides a fantastic range of routines for all levels, from gentle stretches for beginners to more challenging workouts as you progress. Users rave about how the app has helped them improve their flexibility and even see a difference in their dance moves! While some users wish for audio cues to help them follow along, the clear and easy-to-follow video demonstrations make it a top choice for anyone seeking relief and strengthening for their lower back.
Pros & Cons
- Great for back pain relief
- Beginner-friendly with progression
- Variety of back exercises
- Motivating 30-day challenge
- Lacks audio cues for exercises
- No sound for timing exercises
- Could benefit from more guidance
Why we chose it?
I'm a big fan of Back Workout & Exercises! It's got everything I need for a great lower back workout right in my pocket. The app features detailed instructions and video demonstrations, making it super easy to perform the exercises correctly. Plus, it offers a variety of workout plans tailored to different fitness levels, so I can gradually increase the intensity. It's my go-to app for keeping my lower back healthy and strong!
7. Back Pain Relief Exercises
Effective lower back pain relief, Easy-to-follow exercise routines
Cost:
Free (Free), Premium ($9.99/month)
Download:
Application information
| Category | Health & Fitness |
| Downloads | Over 121,000 downloads |
| Features | The app offers a library of back pain exercises that can be customized for individual needs, including targeted lower back stretches and strengthening routines. |
| Who It’s For | Anyone experiencing lower back pain or seeking to improve their back health. |
- Tags:
- Targeted Exercises
- Easy to follow
- Personalized plans
Tired of nagging lower back pain? The "Back Pain Relief Exercises" app is a lifesaver, offering quick and effective relief in just minutes. Users rave about the gentle, low-impact routines that deliver noticeable results, even after just one night. Whether you're looking to ease a stiff neck, a migraine headache, or chronic back pain, this app, endorsed by experienced physiotherapy professionals, provides the perfect combination of gentle stretching and targeted exercises to promote healing and comfort.
Pros & Cons
- Quick relief in one night
- Low impact, gentle exercises
- Effective for neck and shoulder pain
- Based on physiotherapy principles
- Limited exercise variety
- May not suit all back pain types
- No personalized workout plans
Why we chose it?
I absolutely love the Back Pain Relief Exercises app! It's so easy to use, with clear instructions and visuals that make it simple to follow along. I really appreciate how it focuses on lower back pain relief with specific exercises that target those muscles. Plus, it's completely free, so there's no pressure to try it out and see if it works for you!
8. Lower Back Pain Exercises
Exercises proven by doctors, Daily training program, Easy to use anywhere
Download:
Application information
| Category | Health & Fitness |
| Downloads | Over 55,000 downloads |
| Features | This app offers a curated collection of doctor-approved exercises designed to relieve and prevent lower back pain, all accessible through a simple and user-friendly interface. |
| Who It’s For | Anyone experiencing lower back pain, looking for ways to improve their back health, or seeking preventive measures to avoid future issues. |
- Tags:
- Daily training
- 9 effective exercises
- Doctor approved
"Lower Back Pain Exercises" is a mobile app designed to help alleviate lower back pain through daily training. It features nine exercises proven effective by doctors, aiming to provide relief for conditions like lumbar herniated discs. While the app boasts a solid foundation, user feedback suggests it could benefit from clearer workout instructions to avoid confusion. Some users have also encountered a bug where the timer gets stuck after the last exercise, requiring them to manually press a "Done" button that restarts the routine instead of ending it. Despite these shortcomings, the app holds promise for individuals seeking a simple, accessible way to manage lower back pain.
Pros & Cons
- Provides exercises for lower back pain
- Easy to use interface
- Offers timer for each exercise
- Includes a variety of exercises
- Workouts not clearly shown
- Timer bug after last exercise
- Done button restarts last exercise
Why we chose it?
This app is a lifesaver! I love that it's packed with 9 exercises that have been proven by doctors to relieve lower back pain. The simple instructions and video demonstrations make it easy to follow along, and the app even has reminders to help me stay on track with my routine. I've definitely noticed a difference in my back pain since using this app, and I highly recommend it!
9. Lower Back Pain Exercises
Effective, very low-risk exercises, Stretches and movements to treat pain
Cost:
Free (Free), Premium ($4.99/month)
Download:
Application information
| Category | Health & Fitness |
| Downloads | Over 41,000 downloads |
| Features | Offers a range of effective exercises, stretches, and movements to treat and prevent lower back pain, focusing on restoring mobility and functioning in the lower back, hips, legs, and pelvis. |
| Who It’s For | Individuals experiencing lower back pain or seeking to prevent it, as well as those aiming to improve their overall back health and flexibility. |
- Tags:
- Targeted Exercises
- Strengthens muscles
- Improves flexibility
If you're searching for relief from lower back pain, "Lower Back Pain Exercises" is a must-have app. This app for lower back exercises features a timer, voice guidance, and clear illustrations to guide you through each move. The simple yet effective routines have been praised by users for their ability to provide significant pain relief. One user, who had been struggling with back pain for two years after a car accident, reported feeling significantly better after just two weeks of using the app. The app's creator deserves credit for making it accessible to everyone, and the user's enthusiasm underscores the transformative power of this app for lower back exercises.
Pros & Cons
- Timer and voice guidance
- Clear illustration of exercises
- Effective pain reduction regimen
- Simple and well-thought-out exercises
- No customization options
- Limited exercise variety
- May not suit all users
Why we chose it?
This app is a real lifesaver! I love that it provides a variety of exercises specifically for lower back pain, and the clear instructions and illustrations make it easy to follow along. The best part is that it includes modifications for different fitness levels, so I can easily adjust the difficulty as I get stronger. I highly recommend this app to anyone struggling with lower back pain!
10. Back Pain Relief
Easy-to-follow exercise routines, Tailored workouts for back pain
Cost:
Free Plan (Free), Premium Plan ($9.99/month)
Download:
Application information
| Category | Health & Fitness |
| Downloads | Over 7,900 downloads |
| Features | This app provides a variety of exercises for lower back pain relief, including stretches, yoga poses, and Pilates movements, all guided by experienced instructors. |
| Who It’s For | People suffering from lower back pain who are looking for effective exercises to alleviate their discomfort and improve mobility. |
- Tags:
- Quick exercises
- Effective Relief
- Home Convenience
Back Pain Relief is a helpful app for lower back exercises that aims to provide users with pain relief and flexibility through guided routines. It offers a variety of stretching and strengthening exercises, including yoga poses, that are designed to be easy to follow at home. The app focuses on addressing lower back pain specifically, providing users with tools to manage their discomfort and improve their overall well-being. While the app cannot provide medical advice or prescribe medication, it offers a range of exercises that may help alleviate pain and discomfort, promoting a more active and pain-free lifestyle.
Pros & Cons
- Provides lower back exercises
- Offers yoga and pilates routines
- Suitable for home workouts
- Easy to follow instructions
- Does not prescribe medicine
- Not a substitute for medical advice
- May not address all back pain types
Why we chose it?
I absolutely love Back Pain Relief! It's packed with easy-to-follow exercises that target lower back pain specifically. The app's clear instructions and video demonstrations make it super simple to get the most out of each workout, and the variety of routines keeps things interesting. If you're looking for a reliable and effective way to relieve lower back pain, this app is a must-have!
11. Low Back Workout
Targeted exercises for lower back, Pain relief and mobility boost
Cost:
Free Plan (Free), Premium ($9.99/month)
Download:
Application information
| Category | Health & Fitness |
| Downloads | Over 2,400 downloads |
| Features | The app offers a comprehensive set of exercises and routines designed to strengthen, stretch, and improve the mobility of your lower back, all while addressing pain and promoting overall well-being. |
| Who It’s For | This app is ideal for individuals seeking to improve their lower back health, alleviate pain, enhance flexibility and mobility, and prevent future injuries. |
- Tags:
- Targeted Exercises
- Pain Reduction
- Mobility Improvement
"Low Back Workout" is a powerful mobile app for lower back exercises that truly delivers on its promise of pain relief. Designed to strengthen and tone lower back muscles, the app features a range of targeted exercises that users have found to be both effective and easy to follow. With a focus on improving mobility and flexibility, "Low Back Workout" provides a comprehensive approach to achieving a pain-free and healthy lower back. Whether you're dealing with chronic pain or simply looking to prevent future injuries, this app offers the tools and guidance you need to achieve your goals.
Pros & Cons
- Targeted exercises for lower back
- Easy-to-follow instructions and videos
- Customizable workouts for different levels
- Progress tracking to monitor improvement
- Limited exercise variety
- No personalized coaching support
- May require additional equipment
Why we chose it?
I'm absolutely smitten with Low Back Workout! It's super easy to use, with clear instructions and visuals for each exercise. Plus, it tailors workouts to my specific needs and pain levels, which is awesome for avoiding any unnecessary strain. It's the best app I've found for targeting my lower back, and I can definitely feel the difference!