Lower Back Disc Rehab Program

Get relief from disc-related back pain with our step-by-step home program — designed by expert sports physios and chiros.

Trusted by thousands of patients in Brisbane and beyond.

At Elite Health & Performance, we’ve helped 1000’s of patients recover from disc bulges, sciatica, and chronic lower back pain. Now we’ve distilled our clinic-proven rehab protocol into an easy-to-follow online program you can do at home.

What’s included

  • 16 weeks of self-paced rehab sessions

  • Video demos

  • Education to help you understand your injury

  • Can be done with just some simple bands

  • Designed for at-home use or can be taken to the gym

  • Created by chiropractors & physiotherapists who specialise in disc rehab

Who It’s For

This Program is Perfect If...

  • You’ve been diagnosed with a bulging, herniated, or degenerative disc

  • You get lower back pain from sitting, bending or lifting

  • You’ve got pain and stiffness first thing in the morning

  • You've had ongoing flare-ups that never fully resolve

  • You're ready to get strong again without aggravating your back

  • You want a structured plan from trusted professionals

Program Benefits

Reduce Pain

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

Build Strength

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

Improve Mobility

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

Feel in Control

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

Why It Works

This isn’t a generic stretching program. It’s the exact approach we use in our Brisbane clinics — combining education, movement therapy, McKenzie extension techniques, glute and trunk activation, and progressive loading. You’ll know exactly what to do, how often, and when to progress.

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. You’ll have lifetime access.

Frequently Asked Questions

  • Yes. This program is great for both recent and long-term injuries.

  • A power band will be the only required equipment and not until much later in the program. They can be found on amazon for really cheap.

  • Each session includes step-by-step video guidance. Plus, we offer in-clinic and virtual appointments if you want extra help.

  • You’ll start with gentle exercises designed to de-load the spine. If you follow the program carefully, symptoms typically improve.

One-Time Payment

💰 $159 AUD

Lifetime access. No subscription. Immediate start.