Find the right level of support
Start a free program for your pattern
Take the 2-minute quiz to find your back pain pattern, then follow the program made for it.
- Six programs, one for each back pain pattern
- Follow along one session at a time
- You don't need an account
Get expert-reviewed guidance tailored to you
Complete the assessment. Mitch then reads through your results himself and adjusts your program to fit your situation.
- Find out your back pain pattern and what your program will focus on
- Mitch personally reviews your assessment and plan
- Program adjustments for your movement concerns and daily constraints
- Your 16-week program plus 4 weeks of maintenance, 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 12 weekly check-ins. If you haven't noticed meaningful improvement in your pain or capacity by the end of week 12, Mitch refunds you in full.
Work with Mitch one-on-one
For people who want my help directly. Email me about your situation and we'll go from there.
- Support shaped around your situation
- Details agreed together before you start
Not sure which one fits? Take the free 2-minute quiz first. It matches your answers to a pain pattern and suggests a plan.
Inside Your Custom Rehab Program
Your personalized program
Every assessment ends with a personalized 16-week program plus 4 weeks of maintenance, hosted in your own Back Again portal, 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 your portal
- 01All your workouts
- 02Exercise explanations
- 03Progress and pain tracking
- 04Daily tips
- 05Back pain education modules
- 06Weekly check-ins
Table 2 · Evidence-Based
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 2014Table 3 · Frequently Asked
Questions people ask before starting
Still unsure? Send Mitch a message and he'll get back to you directly.
Your intake answers feed into a classification system that sorts your presentation into a pattern. The system then allocates specific exercises, load progressions, and education that match that pattern and your reported symptoms, function, and goals.