Finally Fix Your Back Pain and Get Back to Doing What You Love.

  • 16 week program for lasting results.

  • Start seeing results in > 30 days.

  • Can be done with simple bands.

Start Now (Only $159)

  • Over 2500
    People Helped

  • Lifetime Access
    + Updates

  • Physio & Chiro
    Approved

Life’s too short to be in pain.

We know how frustrating back pain is. It flares up for no reason, the stiffness every morning, the fear of moving the wrong way and making it worse.

You’ve probably tried rest, stretches, or treatments that never seem to last. It’s incredibly frustrating. But we have good news!

We’ve helped over 2500 people recover from disc-related back pain, and have create a program you can follow from home, the gym or both.

It’s the same proven system our physios and chiros use in the clinic to relieve pain, restore movement, and rebuild strength safely.

It’s simple, affordable, and designed for real people who are ready to take back control. No complicated equipment, no guesswork, just a clear plan that works.

So if you’re tired of living around your pain, this is your chance to fix it for good and get back to doing what you love!

Get A Sneak Peek
  • Deep Tissue Massage

    Clear, easy-to-follow videos. Loved the weekly structure.

    Alex R.

  • Sessions are short and realistic on busy days.

    Kim. S

  • The progress tracker kept me consistent.

    Jordan. P

  • I finally understood what to do and why. It just made sense!

    James L.

This program is perfect if you…

  • Have bulging, herniated/degenerative disc

  • Get back pain from sitting, bending or lifting

  • Get pain and stiffness in the morning

  • Have ongoing flare-ups that never resolve

  • Want to get strong without hurting your back

  • Want a structured plan from trusted experts

What’s Included?

  • 16 weeks of self-paced rehab sessions

  • Video demos

  • Education to help understand your injury

  • Can be done with just some simple bands

  • Designed for at-home use or in the gym

  • Created by disc rehab specialists

Why take this course?

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Reduce Pain

Move better with targeted exercises that reduce disc pressure and nerve irritation.

A teal-colored illustration of a measuring tape with numbers and markings visible.

Build Strength

Regain strength through your hips, glutes, and core so your spine isn’t doing all the work.

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Improve Mobility

Get moving again with controlled range work through the spine, hips, and hamstrings.

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Feel in Control

We teach you what to do, what to avoid, and how to manage your back pain long-term.

Start Rehab Now — A$159

14-day risk-free, cancel anytime before 20% completion.

Start Rehab Now — A$159
  • Banded side step exercise for hip and lower back stability — proven progression in disc injury recovery program.
  • Core stability exercise — plank with shoulder taps, part of 16-week protocol to rebuild strength after disc-related back pain..
  • Physio demonstrating banded lunge exercise for lumbar disc rehab — early phase movement to settle symptoms in weeks 1–4.

How the Program Works

Week 1: Symptom-calming movement

Our Approach

You’ll follow a structured plan using repeated movement principles (McKenzie-style), progressive overload, and practical education. It’s the same framework our clinicians use in-clinic, adapted for home.

General information only. Not a substitute for individual medical advice.

Week 9: Progressive strength

Program Structure

  • Weeks 1–4

    Settle Symptoms

    Ease disc-related pain and nerve irritation

    Improve movement tolerance

    Learn safe, pain-free ways to move again

    Goal: Reduce pain and regain basic function

  • Weeks 5–8

    Rebuild the Base

    Restore postural control and spinal support

    Improve flexibility and mobility

    Develop confidence with everyday movements

    Goal: Build a stable foundation

  • Weeks 9–12

    Build Strength & Control

    Progress your strength, endurance, and coordination

    Improve load tolerance for lifting and life

    Reconnect with movement in a safe, structured way

    Goal: Handle more without aggravation

  • Weeks 13–16

    Return to Performance

    Transition back to sport, gym, or full work duties

    Reinforce long-term resilience strategies

    Move freely with strength and confidence

    Goal: Return to full function, pain-free

💡Move at your own pace with have lifetime access.

Watch the Course Preview

UNmatched value for money

In-clinic, a comparable 16-week pathway can involve ~20 appointments (≈A$2,300+). Your complete step-by-step protocol is A$159 with lifetime access.

Approximate comparison based on typical private rates; actual costs vary.

Get a sneak peek

Frequently Asked Questions

  • In the first phase, allow ~30 minutes per session to calm symptoms. As you progress, expect ~20–30 minutes, 3–4 days/week.

  • Not always. Many disc presentations can be managed initially without imaging. If you’re unsure, speak with your GP or a registered clinician.

  • Seek urgent medical care if you notice numbness in the saddle area, or changes in bowel/bladder control. Also get assessed if you have worsening leg weakness or rapidly escalating pain.

  • Yes—progressions are designed for both newer and longer-standing symptoms. Go at your pace and follow the program’s guardrails.

  • Walking is encouraged early on. If lifting or running increases symptoms, pause those for ~3 weeks while you establish the program. If symptom-free, continue conservatively.

  • Many people feel improvements in the first 1–2 weeks, but timelines vary.

  • Early phases: a resistance band and a broomstick/dowel. Later phases: optional gym access (barbell/kettlebell). If your goal is simply pain-free daily life, you can stay with the home-based options.