Fig. 00 · Back Again Assessments

Back pain is confusing. The way forward doesn’t have to be.

Back Again builds structured rehab programs and educational materials for back pain. Built by Mitch Whittal, PhD in Spine Biomechanics.

Find your patternFree · 2 minOr see the programsRead the blog

Foundations

For back pain that doesn't have one clear trigger.

Bending Sensitive

For a back that tends to flare when you round it forward, like bending down to pick things up or slouching at a desk.

Extension Sensitive

For a back that tends to flare when you arch backward, like standing in one spot for a long time or reaching overhead.

Prolonged Sitting

For when sitting for long stretches is the main thing that flares your back.

Lifting and Load

For a back that tends to flare when you lift or carry heavy things, especially from the floor or away from your body.

Nerve Mobility

For pain or tingling that radiates into your glute or leg.

See the six free programs

Back Again helps you:get moving again.

Built by Mitch Whittal, PhD

Figs. 01 to 06 · Free · No login

Back Again Basics

Six free 20-week back pain programs, one for each pattern. Take the 2-minute quiz to find yours and start session 1. You don't need an account.

Fig. 01

Foundations

For back pain that doesn't have one clear trigger.

Fig. 02

Bending Sensitive

For a back that tends to flare when you round it forward, like bending down to pick things up or slouching at a desk.

Fig. 03

Extension Sensitive

For a back that tends to flare when you arch backward, like standing in one spot for a long time or reaching overhead.

Fig. 04

Prolonged Sitting

For when sitting for long stretches is the main thing that flares your back.

Fig. 05

Lifting and Load

For a back that tends to flare when you lift or carry heavy things, especially from the floor or away from your body.

Fig. 06

Nerve Mobility

For pain or tingling that radiates into your glute or leg.

Find your patternFree · 2 minSee the six free programs

Plate II · What people say

Real results, real clarity

Obs. 01
“I tried the self serve program and I was impressed with how intuitive and thorough the questionnaire was, as well as how my targeted plan has been working! Definitely worth it!”
Luke O. · Self-Serve clientVerified on Trustpilot →
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Table 1 · How it works

From confusion to clarity

Three steps from confusion to clarity.

  1. Step 1: Tell us what's happening

    A structured online assessment maps pain, movement, and history in minutes.

  2. Step 2: Learn about your pattern

    An evidence-based pain pattern is matched to your information. Learn what could be driving symptoms.

  3. Step 3: Get your plan

    A structured plan, tailored for you and your pattern.

Ready when you are

Find your path forward.

Structured rehab programs and educational materials for back pain.

See the programs

Table 2 · Frequently asked

Questions people ask before starting

  • The exercises and progressions you receive are similar to what a physio may take you through in a session. Back Again differentiates itself by providing evidence-based information tailored to your symptom pattern, not a cookie-cutter program that physios and trainers use for every client. Back Again provides your full program and educational content in a premium format that you can take with you anywhere for the price of 1-2 physio sessions.