Back Again Basics
Bending Sensitive Program
For a back that tends to flare when you round it forward, like bending down to pick things up or slouching at a desk.
92 sessions · 20 weeks · Free
Before you start
Red Flags: When to Stop and Seek Medical Care
Most back pain is manageable with the right approach. But there are specific symptoms that require immediate medical attention. These are non-negotiable. If you experience any of the following, see a doctor:
• New bladder or bowel problems (difficulty controlling either) • Numbness around the saddle/groin area • Rapidly worsening leg weakness • Unexplained fever, chills, or weight loss • Severe pain after a significant trauma • Feeling physically unsafe
These are rare, but they're serious. Everything else in this program assumes that red flags are not present. If any of these show up at any point, pause the program and get in-person care.
Every session has a “Does this hurt?” button. Tap it if something doesn’t feel right.
This educational content does not constitute medical advice. For diagnosis or treatment, please consult a clinician.
What this program focuses on
Your program prioritizes hip hinge training so you can bend without rounding, core stability to support your spine, and stretches that don't require spinal flexion. We ease into mid-range mobility over time. The key is retraining the movement patterns you use every day (bending, lifting, getting in and out of chairs) so your back isn't absorbing forces it doesn't need to.
All 92 sessions
Phase 1
Calm
Weeks 1-2 · 5 sessions/week · Walking 10 min → 12-15 min
Phase 2
Confident Foundations
Weeks 3-4 · 5 sessions/week · Walking 18-20 min → 20-25 min
Optional relief techniquesas needed
Give each of these a try if you haven’t already. Whichever ones become your favourites, do them as desired for extra relief.
Bench / countertop decompression lean · As needed
Optional relief: as needed
Floor 90-90 decompression · As needed
Optional relief: lie on your back, calves up on a chair
Prone tummy lying (relaxed) · As needed
Optional relief: especially beneficial, gently extends the spine
Gentle press-ups · As needed
Optional relief: small range, hips stay down; discontinue if painful
Standing hamstring stretch · 1 × 20-30s/side
Optional: tall/neutral spine; skip if you have leg or nerve symptoms
Figure-4/piriformis stretch · 1 × 20-30s/side
Optional: performed supine to prevent spinal flexion
Hip flexor stretch (half-kneeling) · 1 × 20-30s/side
Optional: ribs down, don't arch
Gentle mid-range cat-cow · 1 × 5-8 reps
Optional: stay mid-range, don't flex far into cat
Phase 3
Strength & Resilience
Weeks 5-16 · 5 sessions/week · Walking 30 min
S = strength day · M = mobility day
Optional relief techniquesas needed
Give each of these a try if you haven’t already. Whichever ones become your favourites, do them as desired for extra relief.
Bench / countertop decompression lean · As needed
Optional relief: as needed
Floor 90-90 decompression · As needed
Optional relief: lie on your back, calves up on a chair
Prone tummy lying (relaxed) · As needed
Optional relief: especially beneficial, gently extends the spine
Gentle press-ups · As needed
Optional relief: small range, hips stay down; discontinue if painful
Standing hamstring stretch · 1 × 20-30s/side
Optional: tall/neutral spine; skip if you have leg or nerve symptoms
Figure-4/piriformis stretch · 1 × 20-30s/side
Optional: performed supine to prevent spinal flexion
Hip flexor stretch (half-kneeling) · 1 × 20-30s/side
Optional: ribs down, don't arch
Gentle mid-range cat-cow · 1 × 5-8 reps
Optional: stay mid-range, don't flex far into cat
Phase 4
Maintenance
Weeks 17-20 · 3 sessions/week · Walking 30 min
Optional relief techniquesas needed
Give each of these a try if you haven’t already. Whichever ones become your favourites, do them as desired for extra relief.
Bench / countertop decompression lean · As needed
Optional relief: as needed
Floor 90-90 decompression · As needed
Optional relief: lie on your back, calves up on a chair
Prone tummy lying (relaxed) · As needed
Optional relief: especially beneficial, gently extends the spine
Gentle press-ups · As needed
Optional relief: small range, hips stay down; discontinue if painful
Standing hamstring stretch · 1 × 20-30s/side
Optional: tall/neutral spine; skip if you have leg or nerve symptoms
Figure-4/piriformis stretch · 1 × 20-30s/side
Optional: performed supine to prevent spinal flexion
Hip flexor stretch (half-kneeling) · 1 × 20-30s/side
Optional: ribs down, don't arch
Gentle mid-range cat-cow · 1 × 5-8 reps
Optional: stay mid-range, don't flex far into cat