Fix Disc-Related Back Pain — 4 Phases, 16 Weeks, Lifetime Access.
Clinic-proven protocol used by our physios & chiros to settle symptoms in Weeks 1–4, then rebuild to performance by Week 16.
Over 2,500 lumbar disc patients supported in-clinic by our Brisbane team.
What customers say about the program experience
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★★★★★
“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.
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 the full program beats piecemeal sessions
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.
How the Program Works
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.
Program Structure
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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
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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
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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
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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
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In the first phase, allow ~30 minutes per session to calm symptoms. As you progress, expect ~20–30 minutes, 3–4 days/week.
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Not always. Many disc presentations can be managed initially without imaging. If you’re unsure, speak with your GP or a registered clinician.
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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.
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Yes—progressions are designed for both newer and longer-standing symptoms. Go at your pace and follow the program’s guardrails.
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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.
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Many people feel improvements in the first 1–2 weeks, but timelines vary.
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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.
