Smart posture screening
A camera scan that flags forward head, rounded shoulders and hip tilt, so you fix the right thing first.
AI posture scan + a 5-minute daily plan
Fix your posture and back pain in 5 minutes a day.
Backed scans your posture with your phone camera, finds what is tight and what is weak, and builds a week-by-week exercise plan you can actually stick to. Free to start on iOS and Android.
- 4.6 on the App Store
- About 5 minutes a day
- Built with back-health experts
Start with what hurts
What are you trying to fix?
Posture problems come in patterns. Pick yours to see what causes it, how long it takes to change, and the exact exercises Backed uses.
- See the fix
Neck hump
The rounding at the base of the neck (dowager’s hump).
- See the fix
Tech neck & forward head
Chin drifting forward from screens and phones.
- See the fix
Rounded shoulders
Shoulders rolled in, chest tight, upper back weak.
- See the fix
Lower back pain
Aches from sitting, standing and sleeping.
- See the fix
Upper back & thoracic
Stiff mid-back that will not extend.
- See the fix
Desk-worker posture
Long hours at a screen, short breaks.
Why posture keeps coming back
Standing up straighter was never the problem.
Bad posture is a pattern of muscles that adapted to how you sit all day. Fixing it means changing the pattern, not white-knuckling a better position.
Reminders are not a fix
A buzz tells you to sit up. It cannot lengthen a tight chest or strengthen a weak mid-back, so you slump again the moment you forget.
Generic stretching misses the pattern
Forward head, rounded shoulders and an anterior pelvic tilt each need a different mix of release and strength. One-size routines treat them all the same.
Clinic plans die between visits
A physio hands you a sheet of exercises. Without reminders, video and a score that moves, most people stop within two weeks.
How it works
Scan. Follow your plan. Watch the score move.
Three steps, about five minutes a day. The plan adapts week by week as your posture changes.
- 01
Scan your posture with your phone
Take a quick front and side photo. Backed’s AI checks forward head, rounded shoulders and pelvic tilt, then explains what it sees in plain language.
02Get a week-by-week plan built for you
Your plan targets your specific tight-and-weak pattern, your pain points and your schedule. Every exercise has a clear video demo and expert cues.
03Build the habit and watch your Back Score climb
Align & Move reminders keep you moving through the day. Your Back Score and weekly streaks show the change, so consistency feels rewarding.
Everything in one app
Assessment, plan, habit and progress, together.
Most posture tools do one of these. Backed does all four, because posture only changes when they work as a loop.
Your full back report
A clear read-out of your posture pattern and the plan that follows from it.
AI-guided workouts and stretches
Short routines with video demos: strengthening for what is weak, release for what is tight.
Progress tracker with Back Score
One number that moves as your posture and pain do, plus weekly streaks to keep you honest.
Align & Move reminders
Stand-up alerts and stretch prompts at the times you choose, because posture is what you do between workouts.
- Ask Posture Doctor
Posture Doctor AI, free on the web
Ask a posture question and get a clear, non-diagnostic answer in seconds. No download needed.
Honest comparison
Where Backed fits next to the alternatives
Each option does something well. We name a winner per dimension on every comparison page, never one overall winner.
| Option | Typical cost | What it gives you | What it misses | |
|---|---|---|---|---|
| BackedOur app | Free to start; Premium $38.99/yr or $12.99/mo | AI posture scan + a personalised 5-minute daily plan + progress tracking | Non-diagnostic; not a substitute for care when you have red-flag symptoms | |
| Physical therapy | About $75-$250/session out of pocket; ~$20-$60 with insurance | Hands-on diagnosis and a clinician’s eye | Expensive per session; the plan lives on paper between visits | Backed vs Physical therapy → |
| Chiropractor | About $60-$200/session out of pocket (avg ~$75-$100); initial up to ~$300 | Short-term relief from adjustments | Does not train the muscles that hold posture | Backed vs Chiropractor → |
| Posture brace | One-time ~$20-$40 (smart trainers up to ~$80) | Passive reminder while worn | Can let postural muscles get lazier | Backed vs Posture brace → |
| Upright GO 2 | About $79 device (list $99.95); free companion app | Real-time buzz when you slouch | A wearable to charge and stick on; no exercises | Backed vs Upright GO 2 → |
| Posture Pal | Free with in-app purchases; $24.99/yr or $19.99 one-time Pro | AirPods head-tilt nudges | No assessment, no corrective plan, Apple-only | Backed vs Posture Pal → |
Prices verified from each provider’s own site on 2026-08-26 and rounded; confirm current pricing before you buy. Backed publishes these comparisons and discloses that on every page.
Real stories
People who stuck with it.
Backed works because it fits into a normal day. Here is what that looks like a few months in.
“I wasn’t sure if I needed to see a physio, but I decided to give Backed a try, and I’m so glad I did. It feels like having a physio in my pocket, guiding me every day for a fraction of the cost.”
Valerie V.4 months with Backed“Before Backed, I never stuck to any routine. The reminders and personalized plan made it effortless to stay on track, and now my back feels better than ever.”
Tom T.2 months with Backed“I love how Backed adapts to my schedule! Whether I’m at my desk or on the go, it keeps me accountable and helps me build habits that actually make a difference.”
Kayla R.4 months with BackedLearn
Free guides, written to be honest and specific.
Timelines, exercises and comparisons for the posture problems people actually search for. Over 80 articles on the blog, plus the pillar guides below.
Pillar guides
Posture Correction: The Complete Guide
The master guide - causes, timelines, exercises and every cluster.
Best Posture App
How Backed and the main posture apps honestly compare.
Neck Hump (Dowager’s Hump) Fix Guide
What it is, why it forms, and how to reverse it.
Rounded Shoulders Fix Guide
Causes, the fix timeline and the exercises that work.
Upper Cross Syndrome Guide
The muscle-imbalance pattern behind forward head and rounded shoulders.
How to Check Your Posture at Home
A phone-camera self-assessment you can do in five minutes.
Most read
- Foam Roller Stretches for Neck Hump: 7-Minute ResetNeck hump
- How Long Does It Take to Reverse a Neck Hump?Timelines
- Best Pillow for Dowager’s Hump: Sleep Setup GuideSleep
- 15 Best Posture Correction Exercises (That Actually Work)Exercises
- How Long Does Posture Correction Take? (Real Timeline)Timelines
- Wall Angels Exercise: 5-Min Fix for Rounded ShouldersExercises
FAQ
Questions people ask before they start.
Short, straight answers. For anything else, ask the free Posture Doctor AI.
Is Backed free?
Backed is free to download and includes a limited selection of exercises and features, plus the free Posture Doctor AI chat on this site. Backed Premium unlocks every guided routine, the full personalised posture programs and expert content. Current pricing is shown in the app and on the store listing.
How does the AI posture scan work?
You take a quick front and side photo with your phone. Backed’s AI checks common patterns such as forward head, rounded shoulders and pelvic tilt, then builds your plan around what it finds. It is an educational screening, not a medical diagnosis.
How long does it take to see results?
Most people feel looser within 2 to 4 weeks of consistent daily work and see visible change over about 8 to 12 weeks. Long-standing posture takes longer but still responds. Consistency matters more than intensity, which is why the plan is built around about 5 minutes a day.
How much time do I need each day?
About 5 minutes. Routines are short on purpose so they fit between meetings or before bed, and the Align & Move reminders keep you moving during the rest of the day.
Can Backed replace a physiotherapist or doctor?
No. Backed is educational and non-diagnostic. It is a great daily companion for everyday posture and back stiffness, but if you have pain with numbness, weakness, fever, or after an injury, see a clinician first.
Which devices does Backed work on?
Backed is available on iPhone via the App Store and on Android via Google Play. The Posture Doctor AI works in any web browser.
Does Backed help with neck hump, rounded shoulders or lower back pain?
Yes. Plans are built from your scan and your goals, and the guides on this site cover neck hump (dowager’s hump), rounded shoulders, upper cross syndrome and lower back pain in depth, with the exercises Backed uses.
Download the app
Your best moments should not come with pain.
Scan your posture today and get a plan built for you. Free to start, about 5 minutes a day.