Back & Spine Rehabilitation - Exercises & Recovery Plans

Few things derail training - or everyday life - like a painful back. Karadia’s back and spine rehabilitation protocols, developed with physiotherapists, replace fear and guesswork with a clear, gradual plan you can follow at home.

Movement is medicine, dosed correctly

Modern back rehabilitation is built on graded, confident movement rather than bed rest. Karadia’s protocols start with gentle mobility and positions that calm symptoms, progress to core and hip strength that supports the spine, and finish by reintroducing hinging and loading patterns - the movements most people fear and most need back.

Sessions guided rep by rep

Each session lays out the day’s exercises with sets, holds and tempo, demonstrated in clear HD video with cues on neutral spine and breathing. You always know what to do and how it should feel - and the pain log after each session tells the plan whether to progress, hold or ease off.

Strength that protects your spine

As symptoms settle, the protocol shifts from relief to resilience: hip hinges, carries, anti-rotation core work and progressive loading that prepare your back for real life and real training, not just for pain-free sitting.

From rehab back to the barbell

Because Karadia is also a full training app, the road back is built in. Your rehabilitation feeds into your gym, martial arts or calisthenics plans, and load returns step by step - so the deadlift comes back with confidence, not with crossed fingers.

Persistent or severe back pain deserves professional assessment - always follow your clinician’s guidance. Karadia supports the work between appointments, free on iOS and Android.