:root{--navy:#0B1F4B;--red:#C8102E;--ink:#14182a;--mist:#f4f6fa;--line:#dde2ec;--muted:#4f5870;--ok:#1d7a46}
*{box-sizing:border-box}body{margin:0;font:16px/1.5 system-ui,-apple-system,"Segoe UI",Roboto,Arial,sans-serif;color:var(--ink);background:var(--mist)}
.wrap{max-width:1040px;margin:0 auto;padding:0 16px}
.top{background:var(--navy);color:#fff;border-bottom:4px solid var(--red);position:sticky;top:0;z-index:5;padding-top:env(safe-area-inset-top)}
.top .wrap{display:flex;flex-wrap:wrap;gap:10px;align-items:center;justify-content:space-between;padding:10px 16px}
.brand{display:flex;gap:10px;align-items:center;color:#fff;text-decoration:none}.brand small{display:block;color:#c9d2e6;font-size:13px}
.logo-img{width:44px;height:44px;border-radius:10px}
nav{display:flex;gap:6px;flex-wrap:wrap}.tab{border:1px solid #ffffff55;color:#fff;background:transparent;border-radius:999px;padding:8px 14px;font:600 15px system-ui,sans-serif;cursor:pointer;text-decoration:none}
.tab.on{background:#fff;color:var(--navy)}
.privacy{font-size:14px;background:#e8edf7;border:1px solid #c9d3e8;border-radius:10px;margin-top:12px;padding:8px 12px}
.card{background:#fff;border:1px solid var(--line);border-radius:14px;padding:18px;margin:14px 0;box-shadow:0 1px 2px #0001}
h1{font-size:24px;color:var(--navy);margin:10px 0 4px}h2{font-size:20px;color:var(--navy);margin:0 0 8px}h3{font-size:17px;margin:0 0 6px;color:var(--navy)}
.grid{display:grid;grid-template-columns:repeat(auto-fill,minmax(220px,1fr));gap:12px}
.cond{display:block;text-decoration:none;color:var(--ink);background:#fff;border:1px solid var(--line);border-left:6px solid var(--red);border-radius:14px;padding:16px;font-weight:700;font-size:17px}
.cond small{display:block;font-weight:400;color:var(--muted)}.cond:hover,.cond:focus{border-color:var(--navy)}
.btn{background:var(--red);color:#fff;border:0;border-radius:10px;padding:10px 16px;font:700 15px system-ui,sans-serif;cursor:pointer;text-decoration:none;display:inline-block}
.btn.sec{background:var(--navy)}.btn.ghost{background:#fff;color:var(--navy);border:1px solid var(--navy)}
.row{display:flex;gap:10px;flex-wrap:wrap;align-items:center}
.ex{display:grid;grid-template-columns:150px 1fr;gap:16px}@media(max-width:600px){.ex{grid-template-columns:1fr}}
.illus{background:#eef2f9;border-radius:12px;width:100%;max-width:220px;height:auto;aspect-ratio:16/9;object-fit:cover}
.dose{font-weight:700;color:var(--navy)}.caution{background:#fdecef;border-left:4px solid var(--red);padding:8px 10px;border-radius:6px;font-size:15px}
.video{margin-top:10px}.soon{border:2px dashed #b8c2d8;border-radius:12px;padding:14px;text-align:center;color:var(--muted)}
.video iframe,.video video{width:100%;aspect-ratio:16/9;border:0;border-radius:12px;background:#000}
.review{display:inline-block;background:#fff4d6;color:#6b4b00;border:1px solid #e9c96a;border-radius:999px;padding:1px 10px;font-size:13px;font-weight:700}
.fda{font-size:14px;border:1px solid var(--line);background:#f8f9fc;padding:10px;border-radius:8px}
.flag{border:2px solid var(--red)}.flag li{margin:6px 0;font-weight:600}
label{font-weight:600}input,textarea,select{font:inherit;padding:8px;border:1px solid #b8c2d8;border-radius:8px;width:100%}
input[type=checkbox]{width:22px;height:22px;vertical-align:middle;margin-right:8px}input[type=range]{padding:0}
.pain{font-size:32px;font-weight:800;color:var(--navy)}.streak{font-size:28px;font-weight:800;color:var(--red)}
.chk{display:block;padding:6px 0}.muted{color:var(--muted)}.small{font-size:14px}
.foot{font-size:14px;color:var(--muted);padding-bottom:calc(24px + env(safe-area-inset-bottom))}.foot a{color:var(--navy)}
table{border-collapse:collapse;width:100%}td,th{border-bottom:1px solid var(--line);padding:6px;text-align:left;vertical-align:top}
#gate{position:fixed;inset:0;background:#0B1F4Bee;z-index:60;overflow:auto;padding:16px}#gate .card{max-width:640px;margin:20px auto}
[hidden]{display:none!important}
@media print{.top nav,.privacy,#pwaHelp{display:none!important}}

.chips{display:flex;gap:6px;overflow-x:auto;padding:4px 0 8px;-webkit-overflow-scrolling:touch}.chip{flex:0 0 auto;border:1px solid var(--navy);background:#fff;color:var(--navy);border-radius:999px;padding:7px 12px;font:600 14px system-ui,sans-serif;cursor:pointer}.chip.on{background:var(--navy);color:#fff}
.reg{margin-top:18px}.li{padding:12px 14px;margin:8px 0}.li summary{cursor:pointer;list-style:none;display:flex;flex-direction:column;gap:4px}.li summary::-webkit-details-marker{display:none}.li[open] summary{margin-bottom:10px}
.tags{display:flex;gap:6px;flex-wrap:wrap}.tag{font-size:12px;border-radius:999px;padding:1px 8px;background:#eef2f9;color:var(--navy)}.tag.stretch{background:#e3f3ea;color:#145c34}.tag.strength{background:#fdecef;color:#8a0b20}.tag.mine{background:#fff4d6;color:#6b4b00}
.disc{border-left:5px solid var(--navy)}table{font-size:14px}.wrap{overflow-wrap:anywhere}
@media(max-width:420px){.brand small{display:none}.tab{padding:6px 10px;font-size:14px}}

.video video{aspect-ratio:9/16;max-height:70vh;width:auto;max-width:100%;display:block;margin:0 auto}

.tag.vid{background:var(--red);color:#fff;font-weight:700}.libcard{margin:12px 0;background:var(--navy);color:#fff;border-left-color:var(--red)}.libcard small{color:#dbe2f1}.li .video{margin:0 0 10px}

/* ===== Back in Motion website theme (matches backinmotionspine.com: black, leaf green, sky blue, pill buttons) ===== */
:root{--leaf:#9dc44d;--leaf-dark:#6f9a22;--sky:#1101fa;--ink:#fff;--mist:#000;--line:rgba(255,255,255,.12);--muted:rgba(255,255,255,.72);--navy:#fff;--red:#9dc44d;color-scheme:dark}
body{background:#000;color:#fff;font-family:ui-sans-serif,system-ui,-apple-system,"Segoe UI",Roboto,Helvetica,Arial,sans-serif;-webkit-font-smoothing:antialiased}
.pin{background:#141414;color:#fff;text-align:center;font-size:14px;padding:8px 16px}.pin strong{color:var(--leaf)}
.top{background:rgba(0,0,0,.92);backdrop-filter:blur(8px);border-bottom:1px solid rgba(255,255,255,.08);color:#fff}
.brand b{font-size:19px;font-weight:800;letter-spacing:-.01em}.brand small{color:rgba(255,255,255,.6);font-weight:500;font-size:12px}
.logo-img{width:48px;height:48px;border-radius:8px;background:#fff}
.tab{border:1px solid rgba(255,255,255,.25);color:#fff;font-weight:600}.tab:hover{color:var(--leaf);border-color:var(--leaf)}.tab.on{background:var(--leaf);color:#111;border-color:var(--leaf)}
.privacy{background:#0f2a1a;border:1px solid var(--leaf);color:#fff}
h1,h2,h3{color:#fff;letter-spacing:-.01em}h1{font-weight:800;font-size:28px}
.card{background:#141414;color:#fff;border:1px solid rgba(255,255,255,.12);border-radius:16px;box-shadow:none}
.cond{background:#141414;color:#fff;border:1px solid rgba(255,255,255,.12);border-left:6px solid var(--leaf)}.cond:hover,.cond:focus{border-color:var(--leaf);background:#1c1c1c}
.libcard{background:#0f2a1a;border:1px solid var(--leaf);border-left:6px solid var(--leaf)}.libcard small{color:rgba(255,255,255,.8)}
.btn{border-radius:999px;padding:12px 22px;font-weight:600;background:var(--leaf);color:#111}.btn:hover{background:var(--leaf-dark);color:#fff}
.btn.sec{background:var(--sky);color:#fff}.btn.sec:hover{background:#fff;color:#111}
.btn.ghost{background:transparent;color:#fff;border:2px solid #fff}.btn.ghost:hover{background:#fff;color:#111}
.chip{background:transparent;color:#fff;border:1px solid rgba(255,255,255,.3)}.chip.on{background:var(--leaf);color:#111;border-color:var(--leaf)}
.dose{color:var(--leaf)}.caution{background:#2a1416;color:#ffd9dd;border-left:4px solid #ff8a8a}
.tag{background:rgba(255,255,255,.1);color:#fff}.tag.stretch{background:#0f2a1a;color:var(--leaf)}.tag.strength{background:#0b1a2b;color:#7cc4ff}.tag.mine{background:#3a2f0a;color:#ffe08a}.tag.vid{background:var(--sky);color:#fff}
.illus{background:#fff}.review{background:#3a2f0a;color:#ffe08a;border-color:#7a6420}.fda{background:#0a0a0a;border-color:rgba(255,255,255,.15)}
.flag{border:2px solid var(--leaf)}#gate{background:rgba(0,0,0,.92)}
input,textarea,select{background:#141414;color:#fff;border-color:rgba(255,255,255,.25)}input::placeholder,textarea::placeholder{color:rgba(255,255,255,.55)}
input[type=checkbox]{accent-color:var(--leaf)}input[type=range]{accent-color:var(--leaf)}
.pain{color:#fff}.streak{color:var(--leaf)}a{color:var(--leaf)}.soon{border-color:rgba(255,255,255,.25);color:rgba(255,255,255,.7)}
td,th{border-bottom-color:rgba(255,255,255,.12)}
.foot{background:#141414;color:rgba(255,255,255,.8);margin-top:24px;padding-top:24px}.foot a{color:var(--leaf)}.foot b{color:#fff}.foot-logo{border-radius:50%;background:#fff;display:block;margin-bottom:8px}
svg[aria-label^="Pain score chart"]{background:#fff;border-radius:12px}
#pwaHelp .pwa-sheet{background:#0a0a0a!important;color:#fff}