I am just a normal tech guy in my late twenties dealing with back pain and stiff neck. Sometimes I think that it is too early - our parents and grandparents usually did not have to deal with those things until their fifties, but here I am.

It is not too surprising when you think about it - I have got my first computer when I was six and I have probably averaged 6-7 hours/day since, especially after leaving high school. That accounts to more than 60000 hours hunched over a screen.

It is not just myself tough. Here are some numbers:

1. More than 80% of the world population will report lower back pain during their lifetime
2. 86% will deal with neck pain.
3. In any given year, more than 10% will report neck pain.

Sedentary work and usage of mobile devices is making the problem worse. Forward head posture - one of the most common disorders of neck and upper back is better known these days as "Texting neck".

Working from home is not necessarily helping us either. It is way too tempting to move from the desk (if we even have one) to a more comfortable chair, couch or even bed. It feels great, but the posture suffers.

How to compensate

Not many of us can afford to quit our sedentary jobs and spend most of our time outside. What we need is to find ways to compensate for the time we spend slouched over a screen.

Any regular exercise can do wonders. Yoga or Tai-chi are ancient practices that work particularly well because they focus on breathing, stretching and strengthening of core muscles. However, they were invented hundreds of years before first screens. Other exercises can even make problems worse if done too much, such as professional swimming causing "swimmer slouch".

I have tried all those , but I really felt the improvement for the first time after visiting a physical therapist. He showed me a dozen or so exercises over multiple sessions that were 100% optimized for my poor posture. The change was dramatic. After a few weeks, the constant stiffness was gone, I am standing taller and I haven't felt back pain since.

I wish I have found more optimal exercises much sooner. That is why I have decided to build UprightFlow.

What is UprightFlow

UprightFlow brings you exercise routines that are optimized to compensate for sedentary jobs, prevent postural problems and also fix some of the issues caused by years behind our desks. The routines are easy to follow and do not require any equipment apart from a mat.

UprightFlow works as your postural trainer. It creates a new exercise flow each time, optimized to address your issues during the time you have for the session. It also learns from your feedback, so each new session will fit you better than the last one.

You will never need to watch the same exercise video over and over again or spend time picking the best workout from hundreds of options on Youtube. You can also use UprightFlow standalone or as a supplement to your existing workout routines.

Start today

UprightFlow is in currently in beta. I have consulted the app with multiple physiotherapists and created a set of 100+ exercises that are already being added to the flows. If you are not in pain and just want to compensate for your sedentary job, you can start using UprightFlow today.