The Healthy Back Program

The Healthy Back Program is an online progressive exercise program which aims to improve the lives of people with low back pain. In this program you will complete weekly 20-30 minute classes that will improve your low back strength, flexibility and reduce your pain. You can complete these classes anytime and anywhere. Choose whatever works best for your schedule.

We believe that our program is different than other online courses as the Healthy Back Program has been developed to consider many different factors to ensure your success. Our program containes the following cutting edge features.
 

Structured Challenges

Comment from
past student

“The program content and delivery were just right.”

Unique to our program, each class is progressive in nature and follows your improvement. Our system is based on a continuum of challenges which use a standardized strength system. Each Level builds on what you learned previously. You can expect 5-7 different exercises per class, with a minimum of 2 and a maximum of 4 exercises repeated from a previous class.

The Healthy Back Program is structured with 5 levels of classes, ranging in demand from introductory to intermediate. Within each level there are a series of classes that you can choose from. You can choose the class that feels right for you or work your way through the entire Level. All classes are rated at the same level of difficulty however you may find some more challenging depending on your recovery.

The Level-system foundation of the Healthy Back is what helps to ensure that you are progressing at a safe and effective pace. This structure is fundamental to your success as we know that the exercises which start your back recovery journey will not be the right ones as you improve. To help you to know if you are at the right level, after each class you will be asked to rate the difficulty and whether you experienced any pain during the class. Based on your response, we will recommend whether the next class should be at a lower or higher Level.

Once you find the right level you can progress when you feel ready by selecting sequential classes within the Level, or choose a class by the content of the exercises. You choose when you are ready to progress. If you find a class too difficult, you can choose to repeat the previous sessions until you are ready, to move forward with new demands.

 

Support to Choose Your Right Level of Exercise

We understand that everybody with back pain is unique. We know that everyone who comes to our program will be at a different stage of healing. That’s why it is important for you to begin at the right level of exercise.

If you are new to back exercises, or have a particularly sensitive back, we recommend you try the Level 1 classes. If you know you are ready for a bit more challenge, we find that many people can start at Level 2 or 3, and then work their way up from there. There is a quiz at the end of each class that can help you to know whether you are ready to progress.

If you need more help, we encourage you to share links to the free previews in this program so that your healthcare professional can help you to determine which starting level is right for you.
 

Supports to Reduce Pain while you Exercise

The Healthy Back Program is built on the foundational concept of Directional Preference. Using the right posture for your back helps to ensure that your exercises are as comfortable and as effective as possible for you. 

What is a Directional Preference? It is the position where your back is most comfortable. There are 3 main preferences:

  • Neutral
  • Flexion (curled forward position)
  • Extension (arched backwards position)

Understanding your preference is essential to getting a good result when performing an exercise program for low back pain. Exercise positions should be adjusted to fit your directional preference to ensure comfort during performance. 

Unique to our program is the videos which help you to understand and find your directional preference for each exercise.  This is a key concept in the Healthy Back Program and ensures you reach your back-related goals!  

You can learn more about the concept and complete an assessment to determine your directional preference through this link.


 Directional Preference Assessment 

Supports to Troubleshoot Pain and Ensure Muscle Activation

With the Healthy Back program you will have access to additional resources to help you to exercise safely and with less pain. These troubleshooting videos will help you make simple and effective changes if you are feeling pain or if you are not sure that you are using the right muscles for an exercise. These videos teach you how to adjust your positioning and your technique to reduce discomfort and improve your motor control to ensure each exercise works best for you.

If you are ready to control of your life again, register in the Healthy Back Program!
Register Now
woman exercising her back on a red mat

How We Keep You Safe

Comment from
past student

“I thought the classes went very well and were very useful to me.”

The Healthy Back Program is designed to reduce risk as much as possible. It begins with the selection of your Directional Preference – the position your back is the most comfortable in.

It continues with a graded progression of challenge for the exercises based on a 5-level strength scale. The exercises for each level are designed to create a gentle but effective progression from your current strength level. This graduated challenge helps you to not exercise beyond your capability.

To get maximum benefit while limiting risk, you will choose your starting level. We recommend you start with Level 1 if you know your back is sensitive or are new to exercise. If you feel ready for more of a challenge, try the free preview class in Level 2 or 3 and take the quiz at the end of the class to determine if you should scale up or down. Always only complete what feels right for you.

We encourage you to share the program with your healthcare provider so they can help guide you in determining which starting level is right for you. You can also contact us with any questions you may have about the program through email at [email protected]

Waiver

Before you start the program, we will be asking you to sign a waiver confirming that you have given proper consideration to the current state of your back fitness. We have designed the Healthy Back Program to benefit the greatest number of people possible but we realize that it is not for everyone. With any intervention or treatment strategy for low back pain there is always an associated risk of unwanted outcomes. The major risk of completing exercise for low back pain is a worsening of your symptoms.

If you are unsure, please consult with your health provider or spine therapist before beginning the Healthy Back Program.

You can review the waiver on this page.