Led by a registered physiotherapist
The complete self-guided plan
One payment. Yours to keep. No subscription.
Get instant accessWhy this exists
People find us, tell us what their back has taken from them, and then ask what it costs. Coaching starts from $1,200. For a lot of them that is the end of the conversation.
Saying "sorry, good luck" to someone who has been stuck for years felt wrong. So we wrote the whole thing down. The same twelve weeks. The same exercises. The same rules for what to do when it flares.
What you do not get is us. No calls, no one adjusting it week by week, no one in your corner. If you want that, coaching is still there. If you just want the plan, here it is.
What you get
Three of these we only ever gave to paying coaching clients.
The 12-week programme. Every single day laid out: which exercises, how many sets, how many reps, what your step target is. Read your week, find today, do it. No guessing.
A demo video for every movement in the plan. Tap the name, watch it done properly, then do it. This is what our coaching clients use.
The journal we run our clients through. Your baseline before week 1, a weekly reflection, and a proper checkpoint at months one, two and three. It is how you find out what is actually working.
A 100-page companion. What is really going on in your back, how capacity gets built, and how to stay out of trouble once the twelve weeks are done. The part that stops you ending up back here in two years.
See inside
Real pages and real screens. Nothing staged for this page.
Open your week, find today, do what it says. Sets, reps and your step target are all there. Tap any exercise name in blue and the demo opens.
Every movement has a clip of Jeremy or Josh coaching it, and a clean demo to copy. This is the same library our coaching clients use.
Your baseline, then weeks 4, 8 and 12 side by side. Confidence, energy, pain and what you can actually do. It fills the comparison in for you.
Eight chapters, each with one job. What pain really means, how to read your MRI report, and how to build a back that holds up for good.
It all opens on your phone. Nothing to install, no login to remember.
Inside the plan
You do not have to work out where to start, what order things go in, or when to push. That is already decided.
A short baseline in the workbook. It takes ten minutes and it is the only way you will know, in week 12, how far you actually came.
Settle things down and start lifting your limit. You learn to read your own response, so a hard day stops meaning a ruined week.
Real loading. You bend and lift on purpose and find out it is fine. This is the block where the fear starts letting go.
Build a back that holds up to your actual life. Carrying, travelling, sport, the thing you stopped doing.
What to carry on with, how to handle a flare-up when one comes, and how to tell the difference between a bad day and a problem.
What it looks like when it works
These three did it with us coaching them. The plan they followed is the plan in this book.
Fraser, 34. Sales. Trains Brazilian jiu-jitsu.
An MRI after a training injury showed an L5/S1 disc bulge. Physio calmed the pain down, but every time he went back to jiu-jitsu it flared again. His consultant told him he might have to give up BJJ for good. Twelve weeks later he finished the programme. He has since competed, and been promoted to brown belt.
Guy, 36. Property developer and basketball coach.
Years of back pain, and a different explanation from every physio he saw. The final straw was picking up his nephew. The MRI showed a large L4/L5 disc bulge. He could not stand up straight, walk far, or sit for long. Four weeks in, the nerve pain had gone. Four months in, he was back on the basketball court.
Katre, 52. Business owner and accountant.
Four years with bulges at both L4/L5 and L5/S1, and a long list of treatments that helped for a while and then stopped. She was not getting worse. She was not getting better either. She broke a plateau she had been stuck on for years, and she travels for work again.
Swipe for Guy and Katre
I've never had a physio that has been able to correctly identify every single issue, address it, provide relief, treatment and a plan to get me on track like Jeremy has. Most importantly, educating me on the complexity of my body and how to care for myself long term.Guy RundleGoogle review
Jeremy was the first person to give me the confidence that I can get rid of my back pain for good. He skillfully identified the root cause and devised a clear plan to alleviate it.MichelleGoogle review
Two ways to do this
We would rather you buy the right thing than the cheap thing. So here is the plain difference.
| The plan $49 | Coaching from $1,200 | |
|---|---|---|
| The 12-week programme | Yes | YesBuilt around your scan |
| Exercise library | Yes | Yes |
| Progress workbook | Yes | Yes |
| Weekly 1-to-1 call | No | Yes |
| Programme adjusted every week | No | Yes |
| Your triggers mapped for you | NoYou map your own | Yes |
| Someone to ask when you are unsure | No | Yes |
| Guarantee | 21-day refund | Full money back if you do not improve |
Pick the plan if your symptoms are stable and familiar, you are happy following written instructions, and you want to get on with it.
Pick coaching if you have tried things on your own and stalled, your back is complicated, or you know yourself well enough to know you need someone holding you to it. Read about coaching here.
Who wrote it
We lost nearly two years each to it. Basic rehab got us out of the worst and left us stranded in the middle, so we worked out how to cross that gap ourselves. This plan is that route, written down.
Registered Physiotherapist, HCPC (UK) · MSc Physiotherapy, Brunel University London
"Mine went playing basketball. I'm a physio. I knew what to do. It didn't matter. I still spent two years planning my life around my back."
Strength & Rehabilitation Coach · MSc Physiotherapy, Brunel University London
"Mine went on a deadlift. One rep. After that I couldn't play sport and I felt like a burden to everyone around me."
Our guarantee
You have already paid for things that did not work. We are not asking you to take that risk again.
Before you buy
Because writing it once costs us the same whether ten people read it or ten thousand. Coaching is different. That is two people working on your back every week for twelve weeks, which is why it starts from $1,200.
The plan is not a cheap version of the thinking. It is the same thinking, without us delivering it.
It is written for adults with stable, familiar symptoms who are well enough to do general exercise. Most people with a disc bulge fit that description.
It is not right for you if your symptoms are new, unexplained or changing, if you have had recent surgery or a significant injury, or if you have been told to follow specific restrictions. See someone in person first. The red flags further down this page need a doctor today, not a plan.
Straight after you pay, everything arrives by email. The programme and the companion guide are PDFs that read well on a phone. The exercise demos are videos you open by tapping the exercise name. The workbook is a sheet you copy to your own account, so your entries stay private to you.
There is nothing to install and no login to remember.
You can start with virtually nothing. A gym gets you further, faster, and the later weeks are better with access to weights, but the plan tells you what to do either way.
Two to three hours a week is enough.
The plan tells you what to do when a week goes badly, when to repeat a week instead of moving on, and when to stop and get help. That is most of what a coach would tell you anyway.
If you decide you want us properly in your corner, you can apply for coaching at any point. The plan is a good place to start from.
No, and be careful with anyone who says it will. What a scan shows and what your back can do are two different things, and the second one is what actually changes your life.
This plan builds what your back can do. That is the goal: carrying the shopping, sitting through a flight, getting back on the pitch, without planning every day around your back.
You will either be twelve weeks further on, or twelve weeks deeper into the same thing. Same twelve weeks either way.
The plan, the exercise library, the workbook and the 100-page companion.
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