Back Again Basics
Foundations Program
For back pain that doesn't have one clear trigger.
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
The Foundations Program covers the basics that support almost every back: walking, gentle mobility, progressive core stability, and building confidence in everyday movements like bending and lifting. We start light and build gradually. The goal is to get your back moving well, build strength around your spine, and give you practical tools for managing flare-ups.
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: as needed
Standing hamstring stretch · 1 × 20-30s/side
Optional: skip if you have leg or nerve symptoms
Figure-4/piriformis stretch · 1 × 20-30s/side
Optional
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
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: as needed
Standing hamstring stretch · 1 × 20-30s/side
Optional: skip if you have leg or nerve symptoms
Figure-4/piriformis stretch · 1 × 20-30s/side
Optional
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
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: as needed
Standing hamstring stretch · 1 × 20-30s/side
Optional: skip if you have leg or nerve symptoms
Figure-4/piriformis stretch · 1 × 20-30s/side
Optional
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