Backform app icon

Backform

3D back and core training for iPhone and iPad

Every exercise comes with a 3D model you can turn, zoom and slow down. Three 30-day programmes, routines you build yourself, and a mobility check every ten days.

Requires iOS or iPadOS 15 or later. Day 1 of the Beginner programme is free.

A session with the 3D model of cat-camel The 3D studio showing the bird dog with the joint guide Adjusting today's session for a flare-up My routines with a starter routine

What's in it

A 3D model for every exercise

All 47 exercises have their own 3D demonstration. Turn it, zoom in, switch views, slow it down or pause it. On a device that can't run the 3D model, Backform shows 2D illustrations instead.

Three 30-day programmes

Beginner, Intermediate and Advanced. Each day lists its exercises, sets, holds, reps and rests, and the rule behind each number.

Adjusts for how your back feels

Rate your back and pick the movements that bother you. The session swaps those for easier versions, trims sets and adds rest. A flare-up day becomes an easy day.

Your own routines

Build a routine from the exercise library with your own reps, holds and rests, and get a morning or evening reminder. Or start from a ready-made routine.

Progress you can see

A one-minute mobility check at the start and on days 10, 20 and 30, your ratings after each session, a streak and a 30-day calendar.

Offline and private

No account and no ads. Your entries stay on your device, and sessions, timers and the 3D models work without an internet connection.

Getting started

  1. Open Backform and answer the short setup: how your back feels, what makes it worse, and a one-minute mobility check.
  2. Read the health note and confirm none of the warning signs apply to you.
  3. Choose a level. Backform suggests one from your answers; you can pick any.
  4. Tap Start session on Today. Turn on Settings › Daily reminder if you'd like a nudge; that is the only time the app asks to send notifications.

Questions

What is free, and what does Pro add?

Day 1 of the Beginner programme is free. Backform Pro unlocks every day of all three programmes and the full progress reports. Choose monthly or yearly, each with a 7-day free trial for new subscribers, or a one-time Lifetime purchase. Prices are shown in the app in your currency.

How do I restore my purchase on a new iPhone or iPad?

Sign in with the same Apple Account, open Backform, and tap Settings › Restore purchases.

How do I cancel a subscription?

On iPhone or iPad, open the Settings app, tap your name, then Subscriptions, and choose Backform Pro. While Pro is on, Backform's own Settings also has a Manage subscription link. Cancel at least 24 hours before the renewal date to avoid the next charge.

Where is my data, and how do I delete it?

Everything you enter stays on your device; Backform has no account and no server. Settings › Reset my progress clears sessions, streaks and check-ins. Deleting the app deletes everything. See the privacy policy.

The reminder doesn't arrive.

Check that notifications are allowed for Backform in the Settings app, and that Daily reminder is on in Backform's Settings. The reminder is skipped on days you have already trained.

The voice talks too much, or not enough.

Choose Settings › Session sound: Voice, Chimes or Off. You can also turn off rep pacing and the countdown vibration there.

Health and safety

Backform is exercise education, not medical advice or treatment. Check with a doctor or physiotherapist before you start if your back pain is severe, getting worse, or travels down a leg. Stop and get urgent help for new bladder or bowel problems, numbness around the groin, or weakness or numbness in both legs.

Contact support

Email wekstuff@gmail.com with your question. It helps to include your device model and iOS version, and what you were doing when the problem happened.