The chronic back pain reset
A guided plan for the back that’s stiff every morning.
A physician-designed program you follow at home, three short sessions a week for six weeks. Every exercise was screened for safety, and the plan builds in stages, so you ease the stiffness first and then build real support around your spine.
How the program works
Six weeks, from stiff and guarded to strong and supported.
You follow it three times a week, in order, so you’re never guessing what to do next. Knowing the moves is the easy part. This is the plan that gets you doing them.
Ease the stiffness first.
Weeks 1 and 2 focus on gentle release, spine mobility, and core basics. Moves like Cat Cow, Supine Knee Side-to-Side, and QL Tissue Release help your lower back loosen up, so mornings and long sits start to feel easier.
Build the support around your spine
Weeks 3 to 6 build strength in your core, glutes, and hips, and the challenge climbs every two weeks: Glute Bridges and Clamshells first, then Planks, Side Planks, Marching Glute Bridges, and banded glute work. This is the part random stretch lists skip.
Built to protect your back.
We only included workouts that were screened to be safe for the most common causes of chronic back pain, so nothing in the plan asks your back for more than it’s ready to give. Every workout is flagged in the app, so you can see at a glance what it’s a fit for before you press play.
Designed by a doctor
Designed by a physician. Not an online fitness guru.
The Sporty Doctor app is designed by a board-certified Sports Medicine and Family Physician who sees lower back stiffness and pain in clinic every week. Every exercise in this program was screened against four of the most common causes of chronic back pain, so you never have to pick a diagnosis to get started. Medically reviewed by Dr. Kristina DeMatas, DO.
What You get
Everything the program includes.
This is a guided program, not a pile of exercises to figure out. Every session, rest day, and reminder is planned for you. You just show up.
Follow-along video
Clear video for every exercise, so your form stays right.
Short sessions
Three short sessions a week, for six weeks.
Screened for safety
Every exercise was checked against four common causes of chronic back pain.
Session reminders
A gentle nudge keeps you on track between sessions.
Minimal equipment
A resistance band and a foam roller or massage ball. Most of the work is bodyweight.
A 6-week calendar
Every session is scheduled for you in the app. Open it and go.
What Sporty Doctor Members Say
Sporty Doctor helped me avoid knee surgery
My knee pain was bad enough that I scheduled replacement surgery. Staying consistent with Sporty Doctor’s exercises made the pain disappear within a few months. I cancelled the surgery and never needed another cortisone shot.
Eased frozen shoulder, back to surfing
A developing frozen shoulder left me unable to reach behind me or enjoy swimming and surfing. Sporty Doctor’s clear, consistent exercises improved my mobility within weeks. I’m now fully recovered and back to both, pain-free.
Regained Mobility for paddle boarding
Pain and limited mobility were making paddle boarding harder to enjoy. Sporty Doctor’s routines built my mobility, balance, and strength without an intimidating fitness program. Now I feel stronger, mobile, and confident on the water.
Five-minute workouts eased my plantar fasciitis
I was dealing with plantar fasciitis and wanted something practical I could stick with. The five-minute Sporty Doctor workouts fit easily into my day, and I noticed real improvement within just a few short days.
Individual results vary. Sporty Doctor is exercise programming, not medical treatment. See our Medical Disclaimer.
Workouts You Can Actually Do
Built for stiff, achy-back days.
You don’t need a gym, long workouts, or a pain-free back to start. It begins with gentle movements and progresses every two weeks, with clear guidance on what to do and what to ease off when your back is sensitive. Start where you are. Progress at your pace. Actually stick with it.
“My back is too stiff to start.”
The first two weeks are gentle release and mobility, done on the floor at your own pace.
“Stretching alone didn’t help.”
Stretch lists stop at loosening up. This pairs release work with core, glute, and hip strengthening, in the right order, so your back has real support.
“I’m worried I’ll make it worse.”
Every exercise was screened for safety against common causes of chronic back pain, and the plan only gets harder as you’re ready.
“I never stay consistent.”
Your routine is already organized in the app. Open it and follow the next session.
Before you start
Who this isn’t for.
The Chronic Back Pain Reset is built for chronic or recurring lower back stiffness and pain: the back that’s tight in the morning, aches after sitting, or flares up after yard work. It is not for new or severe pain, and it is not a substitute for seeing a doctor. Please see a doctor first if you have:
If none of those apply and your back has simply been stiff and achy for a while, this program was built for you. As always, check with your own doctor before starting a new exercise program.
GEt Started
The complete plan, for $39.
This $39 purchase unlocks the complete Chronic Back Pain Reset inside the free Sporty Doctor app. All six weeks, every follow-along video in the program, and the guided, phase-by-phase plan. Use the same email at checkout and when you sign up in the app, and your program will be waiting for you.
BEfore You Buy
Everything you want to know first.
Your move
Give your back a real plan.
Stop guessing with random stretch lists. Start a guided six-week plan that eases the stiffness, builds support around your spine, and helps you move with more comfort.
The Sporty Doctor app and this website provide general fitness and educational information and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified health provider before beginning any exercise program, especially if you have a medical condition or injury. Stop and seek care if you experience pain beyond normal muscle effort. See our full Medical Disclaimer.