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Back Again Basics
Six free programs, one for each back pain pattern. Each runs 92 sessions over 20 weeks, and you don’t need an account to use them.
Not sure which one fits?
Find your patternFree · 2 minKeyFigs. 01 to 06
Figs. 01 to 06
The six programs
- Fig. 01FoundationsFor back pain that doesn't have one clear trigger.See the program
- Fig. 02Bending SensitiveFor a back that tends to flare when you round it forward, like bending down to pick things up or slouching at a desk.See the program
- Fig. 03Extension SensitiveFor a back that tends to flare when you arch backward, like standing in one spot for a long time or reaching overhead.See the program
- Fig. 04Prolonged SittingFor when sitting for long stretches is the main thing that flares your back.See the program
- Fig. 05Lifting and LoadFor a back that tends to flare when you lift or carry heavy things, especially from the floor or away from your body.See the program
- Fig. 06Nerve MobilityFor pain or tingling that radiates into your glute or leg.See the program
Table 1 · Schedule
How each program runs
- 01
Phase 1
Calm
Weeks 1-2 · 5 sessions/week
- 02
Phase 2
Confident Foundations
Weeks 3-4 · 5 sessions/week
- 03
Phase 3
Strength & Resilience
Weeks 5-16 · 5 sessions/week
- 04
Phase 4
Maintenance
Weeks 17-20 · 3 sessions/week
Table 2
Also free
- Exercise libraryStep-by-step how-tos for every exercise in the programs.Browse the exercises
- Back pain lessonsShort reads on walking, sleep, your desk setup and what to do in a flare-up.Read the lessons
This educational content does not constitute medical advice. For diagnosis or treatment, please consult a clinician.