How it works, in 2 minutes
No gym, no generic YouTube routines. A plan built for your case, adjusting as you make progress.
STEP 1
A short assessment
Tell us your pain area (lower back, mid back or neck), how long it’s been there, your activity level and your goal. Safety questions come first. No fluff.
STEP 2
A personalized plan
We build your routine from a closed, curated catalog of safe exercises — each with a clear dose: sets, reps or time.
STEP 3
It adapts with you
A 30-second daily check-in, and your plan evolves with your progress. It’s not a fixed routine — it’s a plan that listens.
The check-in that changes everything
Each day you log your pain from 0 to 10 and how it went. Then the plan makes one of three calls:
IF YOU IMPROVE
It pushes — carefully
Your pain is down and you’ve been consistent: the plan raises the challenge gradually, no sudden jumps that risk your progress.
IF PAIN FLARES
It prioritizes relief
Pain went up: the plan eases off and focuses on gentle mobility and decompression until your body is ready again.
IF LIFE GETS BUSY
It simplifies
Struggling to keep the rhythm? The plan gets shorter and easier to stick to. Consistency beats intensity.
Genuinely guided sessions
We don’t leave you alone with a list — every session walks you through, exercise by exercise.
TIMER
A smart countdown
Timed exercises (planks, sustained stretches) run on a progress ring. Rep-based ones go at your pace.
RESTS
Measured pauses
30 seconds between sets, 45 between exercises, with guided breathing. Ready sooner? Skip ahead.
VARIETY
Different every day
Sessions rotate equivalent exercises within what’s safe for your case, so the routine never turns monotonous.
WRAP-UP
Your session in numbers
When you finish, you see real minutes, completed sets and your streak. Small wins, every day.
Your MRI, in plain words
Paste your report’s text (or snap a photo) and we explain it term by term — no jargon, no scares. Always share your report with your health professional.
EXAMPLE
Disc protrusion
A part of the disc between vertebrae bulges slightly. Very common — and often not the cause of pain on its own.
EXAMPLE
Degenerative changes
Natural wear that comes with age. Common, and not always painful.
EXAMPLE
Herniated disc
Part of the disc moves past its edge. It sounds scary, but many cases do well with conservative care.
EXAMPLE
Straightened neck curve
The neck’s natural curve looks straighter on the image. A frequent finding, sometimes linked to muscle tension.
A posture check from one photo
One of the most requested features: understand what your posture is doing — no appointments, no equipment.
1 · PHOTO
Standing, from the side
We guide you to take (or pick) a simple photo of your posture, with tips to get it right the first time.
2 · READING
Clear observations
You get practical, general observations about shoulders, head and stance. Never a diagnosis.
3 · PRIVACY
The photo is discarded
The image is processed and deleted — it’s never stored in your profile or on our servers.
Safety comes first
SpinalAI is a wellness and education tool. These rules are non-negotiable:
BEFORE ANYTHING
Red flags
The assessment starts with safety questions. If a red flag appears, we don’t give you exercises — we point you to a professional.
ALWAYS
Never diagnoses
Not the plan, not the report reader, not the posture check. They explain and support; your doctor decides.
CATALOG
Closed and controlled
The AI doesn’t invent exercises: it picks from a curated catalog of movements that are safe for back pain.
Try it on your own back.
You get 7 days free with the full app — no credit card.