Short routines for back, neck and posture relief.
Personalised routine in seconds. No install, no signup — runs right in Telegram.
Gentle exercises for desk-job stiffness. See a clinician if pain is severe.
9:41 — Live preview
Lower back · Acute
How RehabO works
- 01
Choose pain area
Neck, upper back, lower back or shoulders — pick where it hurts.
- 02
Tell pain intensity
Acute, recovering or maintenance. Sets how gentle the routine is.
- 03
Get a routine
A short sequence of physio-standard exercises, ready in seconds.
- 04
Feel the relief
Five minutes a day. See how your stiffness changes over weeks.
Track pain. Hold the streak. Get a nudge.
What you'll see after the first routine.
9:41 — Live preview
Pain this month
BeforeAfter
Wk1Wk2Wk3Wk4Wk5Wk6Wk7
Before
6.4
After
2.8
Δ
−3.6
Pain before and after each session, charted week by week.
4 body regions
From 5 min sessions
Free, no account
Evidence-based exercises