Back Again Basics

The six programs

• FoundationsFor back pain that doesn't have one clear trigger.See the program
• Bending 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
• Extension 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
• Prolonged SittingFor when sitting for long stretches is the main thing that flares your back.See the program
• Lifting 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
• Nerve MobilityFor pain or tingling that radiates into your glute or leg.See the program

How each program runs

1. Phase 1

   Calm

   Weeks 1-2 · 5 sessions/week

2. Phase 2

   Confident Foundations

   Weeks 3-4 · 5 sessions/week

3. Phase 3

   Strength & Resilience

   Weeks 5-16 · 5 sessions/week

4. Phase 4

   Maintenance

   Weeks 17-20 · 3 sessions/week