Back Again Basics
Extension Sensitive Program
For a back that tends to flare when you arch backward, like standing in one spot for a long time or reaching overhead.
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 avoids exercises that load the spine in extension early on. Prone lying (face-down) is removed because it pushes the spine into extension. We focus on core stability, controlled mobility that stays in mid-range, and stretches that are safe for your pattern. Cat-cow is included but with a focus on the flexion direction. Don't push into the arching "cow" position. Over time, we build up your tolerance so extension becomes less provocative.
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. Lean forward, let the spine decompress
Floor 90-90 decompression · As needed
Optional relief: lie on your back, calves up on a chair
Seated hamstring stretch · 1 × 20-30s/side
Optional: seated or standing, pick one. Flexion is relieving here
Figure-4/piriformis stretch · 1 × 20-30s/side
Optional: seated or lying
Hip flexor stretch (half-kneeling) · 1 × 20-30s/side
Optional: emphasized. Don't arch your back, keep the pelvis tucked
Gentle mid-range cat-cow · 1 × 5-8 reps
Optional: favour the flexion (cat) side, mid-range. No cow/extension
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. Lean forward, let the spine decompress
Floor 90-90 decompression · As needed
Optional relief: lie on your back, calves up on a chair
Seated hamstring stretch · 1 × 20-30s/side
Optional: seated or standing, pick one. Flexion is relieving here
Figure-4/piriformis stretch · 1 × 20-30s/side
Optional: seated or lying
Hip flexor stretch (half-kneeling) · 1 × 20-30s/side
Optional: emphasized. Don't arch your back, keep the pelvis tucked
Gentle mid-range cat-cow · 1 × 5-8 reps
Optional: favour the flexion (cat) side, mid-range. No cow/extension
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. Lean forward, let the spine decompress
Floor 90-90 decompression · As needed
Optional relief: lie on your back, calves up on a chair
Seated hamstring stretch · 1 × 20-30s/side
Optional: seated or standing, pick one. Flexion is relieving here
Figure-4/piriformis stretch · 1 × 20-30s/side
Optional: seated or lying
Hip flexor stretch (half-kneeling) · 1 × 20-30s/side
Optional: emphasized. Don't arch your back, keep the pelvis tucked
Gentle mid-range cat-cow · 1 × 5-8 reps
Optional: favour the flexion (cat) side, mid-range. No cow/extension