Programs
The Healthy Back Program is a virtual exercise program which is designed to help you reduce your back pain and to get more active.
Our Programs
Our program is designed to target the root causes of back pain through scientifically-backed exercises, improving your strength, flexibility, and overall well-being.
Self Tests
Our Self-Tests help you understand how well different muscles are activating. These tests focus on muscle groups that most commonly influence low back pain. By identifying areas that may be weaker or less active, you can choose exercises that better support your back health.
Applying Your Directional Preference
Your Directional Preference is the position where your back feels most comfortable. For many people with back pain, identifying and using their Directional Preference is an important first step toward improving their back health.
Master Your Technique
Mastering proper technique is one of the important first steps toward a Healthy Back. Based on the Level system used in our Take a Class videos, these resources help you gain confidence that you’re doing each exercise correctly. Use them on their own, alongside your therapist’s advice, or as a refresher during your online classes.
Troubleshooting for Neck, Knee, Shoulder and Hip Pain
Our goal is for you to exercise without increasing your pain. These videos help you make single and effective changes to reduce the pain in your hips, knees, shoulders, or neck so that you can complete your Healthy Back Program.
Tips & Tricks for Muscle Activation
Many people with low back pain unknowingly use the wrong muscles when exercising or performing everyday movements. Over time, this can lead to inefficient movement patterns and reduced exercise benefits. These videos help you make single and effective changes to help you target the right muscle.
Take a Class
The Healthy Back Program is a virtual exercise program designed to help you reduce back pain and become more active. Our classes are typically 20-30 minutes long and are based on a 5-Level progression system so you can start at the level that feels right for you, or you can Design Your Own Workout.
Our Classes
The Healthy Back Program – Keeping your back strong and healthy, reducing your pain and helping you graduate from therapy to fitness.
Level 1: Introduction to Healthy Back Classes
Ideal if you have a sensitive back or are new to back exercises.
Level 2: Beginner Healthy Back Classes
Suited for people who are new to exercise or just beginning to exercise after an episode of low back pain.
Level 3: Basic Healthy Back Classes
This level is best suited for people who know they can complete light exercises without increasing their low back pain.
Level 4: Intermediate Healthy Back Classes
This level is for people who are looking to increase their back fitness and have some experience with exercises for low back pain.
Level 5: Intermediate-Plus Healthy Back Classes
This level is for people who are experienced in low back pain exercises and are looking for more challenge to build fitness and strength.
Design Your Own Workout
Back pain can cause certain muscles to become weaker or less active than others. This program allows you to choose exercises at different levels for each major muscle group. Our Design Your Own Workout feature allows you to build a customized routine based on your individual needs. Use the input of your back therapist or take our self tests and then setup your own playlist to take you through the sets and reps for each exercise.
Hear From Our Program Participants
“There was really good guidance …. She (Aniela Amio) is excellent! Pace, explanation and videos easy to follow”
“The exercises are appropriate and don’t cause me pain. The instructions through on what I should be feeling and where are helpful. I also appreciate tips on how to better target the appropriate muscles using my breath or slight adjustments in body position.”
“I thought the classes went very well and were very useful to me. I continue to do the classes.”
“I only completed one class, however I did appreciate the quality of the class.”
“Good exercises, can use reminders. Videos are slightly long.”
