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Back Pain Home Rehab

8-Week Physiotherapy Program

Structured physiotherapy treatment plan with everything you need to successfully rehab your back pain at home

The Program Includes:


A Structured Treatment Plan

Get a comprehensive online physiotherapy rehab program and access it on any device, any time. The plan includes a step-by-step exercise program with 4 different workouts every week over 8 weeks. You’ll get a mix of stretching and strengthening exercises that change each week and get increasingly more difficult as you progress through the program.


Over 100 Back-Specific Rehab Exercises

Learn the best stretching and strengthening exercises to relieve lower back pain and improve your core stability and control. Every exercise includes a detailed video tutorial and explanation showing you exactly how to perform the exercise with the correct form and muscle engagement.


Physio Check-ins & Unlimited Support

Getting injured can feel lonely, and even though we’ve made it easy for you to do your rehab at home, we don’t want you doing it alone. As a member, you can set up weekly physio check-ins to chat about your progress, ask any questions and ensure you’re on the right track. Plus, you’ll be connected with a thriving community of supportive runners, just like yourself, in our private Facebook group.

Virtual Tour


$7.99/week (USD)

Charged weekly after free trial. Cancel anytime.


Running is a repetitive and physically demanding sport that can put a lot of stress on the muscles & joints of the lower back. Without adequate strength and stability, the strain of running can cause pain and injury. 

If you suffer from low back pain, you need a structured exercise rehabilitation program to fix the root cause of the injury and get back to running pain-free. Strength training has been proven to be the most effective treatment to relieve low back pain in runners, improve performance and, most importantly, reduce the occurrence of future injuries.

This back pain home rehab program gives you a structured, step-by-step physiotherapy treatment plan with week-by-week strengthening and stretching exercises. There are 4 workouts every week over 8 weeks and over 100 total back strengthening exercises. Each workout takes just 20-25 minutes and can be done at home or at the gym with just a few small pieces of equipment. 

This program has been developed by Alina Kennedy, a physiotherapist, and running specialist. It’s been tested on hundreds of runners and follows the same treatment schedule that patients receive in the clinic.


To begin this program, you must:


Have had a thorough assessment performed by a doctor or physiotherapist and have a diagnosis of non-traumatic low back pain


Have medical clearance to begin exercise rehab


Have no history of spinal fractures, stenosis or spondylolisthesis


Have no persistent pins & needles or numbness


Have no complications or other injuries that could affect your ability to exercise safely at home

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