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Back Pain Recovery Program

If you’re struggling with sciatica, disc herniations, spinal stenosis, degenerative disc disease, SI joint problems, or other back conditions, you don’t have to settle for temporary relief, injections, or unnecessary surgery. 

 Get 50+ guided video lessons that show you how to:

  • Calm irritated nerves and sensitive spinal tissues
  • Address the true root cause of your back pain 
  • Rebuild strength and tolerance without flare-ups
  • Prevent future setbacks and recurring episodes

You’ll also have access to Recovery Tracks that provide exercise modifications, pacing strategies, and movement guidance specific to your condition, including:

  • Back Spasms
  • Disc Herniation
  • Sciatica
  • Spinal Stenosis
  • Spondylolisthesis
  • Degenerative Disc Disease
  • SI Joint Pain
  • Arthritis

Each track helps you adjust movements safely while still making progress, so you’re never guessing whether an exercise is “right” for your back.

Back Pain Recovery Program

  1. Introduction: Welcome to the Back Pain Recovery Program

    3 lessons
    1. Introduction: Read Me First
    2. Introduction: Welcome to the Program
    3. Introduction: How to Use This Program

  2. Phase 1 - Get the Pain Under Control

    8 lessons
    1. Phase 1: Overview and Strategy
    2. Phase 1: Offloading
    3. Phase 1: Pain Control Exercises
    4. Phase 1: Massage Gun
    5. Phase 1: Proper Abdominal/Glute Activation
    6. Phase 1: Mechanical Pain Relief
    7. Phase 1: Chemical Pain Relief
    8. Phase 1: Plan to Reach Phase 2

  3. Phase 2 - Desensitization & Mobility

    7 lessons
    1. Phase 2: Overview & Strategy
    2. Phase 2: Foundational Abdominal Activation
    3. Phase 2: Foundational Glute Activation
    4. Phase 2: Foundational Foot Activation
    5. Phase 2: Mobility/Stretches (Bounces for Joint Mobility)
    6. Phase 2: Walking
    7. Phase 2: Plan to Reach Phase 3

  4. Phase 3 - Stabilization

    7 lessons
    1. Phase 3: Strategy and Overview
    2. Phase 3: Advanced Abdominal Activation
    3. Phase 3: Advanced Glute Activation
    4. Phase 3: Advanced Foot Activation
    5. Phase 3: Stairs
    6. Phase 3: Proper Lifting Technique
    7. Phase 3: Plan to Reach Phase 4

  5. Phase 4 - Maintenance & Strengthening

    5 lessons
    1. Phase 4: Overview and Strategy
    2. Phase 4: Weightlifting for the Long-Term
    3. Phase 4: Cardio for the Long-Term
    4. Phase 4: What to Avoid
    5. Phase 4: Plan for the Long-Term