Find the right level of support
All three plans are built on the same evidence-based assessment. Pick the level of guidance that fits where you are right now.
Understand your pattern and get a structured plan
Complete the assessment and receive your personalised recovery program, along with daily tips and educational content.
- See exactly what your assessment results mean — in plain English
- Your personalised 14-week program, delivered in an interactive format (see below)
- Daily tips and educational content included with your program
- The full Back Again handbook (PDF) — every exercise, every protocol, yours to keep
Complete your 10 weekly check-ins. If you haven't noticed meaningful improvement in your pain or capacity by the end of week 10, Mitch refunds you in full.
Get expert-reviewed guidance tailored to you
Everything in Self-Serve, plus Mitch personally reviews your program and provides tailored refinements to better suit your needs.
- Everything in Self-Serve
- Mitch personally reviews your assessment and plan
- Program adjustments for your movement concerns and daily constraints
Complete your 10 weekly check-ins. If you haven't noticed meaningful improvement in your pain or capacity by the end of week 10, Mitch refunds you in full.
Work directly with Mitch on your recovery
Start with a one-on-one call where I interview you about your situation and walk you through an education session. I use your assessment and interview information to build you a program from the ground up. A follow-up call 2–4 weeks in makes sure we're still on the right track.
- Everything in Premium
- 1-hour intro video call with me
- Follow-up video call 2–4 weeks in
- A fully custom program, built from scratch for your situation
- Email access to me throughout your program
Complete your 10 weekly check-ins. If you haven't noticed meaningful improvement in your pain or capacity by the end of week 10, I'll continue working with you one-on-one until you do.
Your personalized program
Every assessment ends with a personalised 14-week program hosted inside Notion, a free app, that you can open on your phone, tablet, or laptop. No papers you’ll lose. No YouTube playlists you’ll forget about. Back Again is with you on your device everywhere you go.
What’s inside the template
- 01All your workouts
- 02Exercise explanations
- 03Assessment insights
- 04Daily tips
- 05Back pain education modules
- 06Daily check-in tracking
Built on two validated questionnaires
Every Back Again assessment leans on the same instruments used in spine research worldwide.
RMDQ
Roland-Morris Disability Questionnaire
A 24-item tool used worldwide to measure how back pain limits everyday activity.
Roland & Morris, Spine 1983Back-PAQ
Back Pain Attitudes Questionnaire
Captures beliefs and worries about your back so we can address what's actually driving guarding.
Darlow et al., PLOS ONE 2014Questions people ask before starting
Still unsure? Send Mitch a message and he'll get back to you directly.
Self-Serve runs your results through the same assessment pipeline and builds you a structured program based on your scores and your pattern. Premium does all of that, and then I personally read through your case, tweak the plan to better fit your situation, and write you an explanation of the customizations. If you're a textbook case, Self-Serve is probably enough. Premium exists for the people who require special accommodations and want an extra level of personalization above what Self-Serve offers. Example: a customer has trouble getting onto the floor and requires special exercise substitutions.