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

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Reduce Pain

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

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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.

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.