Back Basics
A structured 8-week journey to ease back pain and build lasting support.
8 weeks
2-3 short sessions per week
steady & supportive
Week 1
Core Support – Build gentle stability around the spine and core. ✔️
Session 1.1
Session 1.2
Session 1.3
Week 2
Hip Flexors – Create space at the front of the hips. ✔️
Session 2.1
Session 2.2
Session 2.3
Week 3
Glute Support – Reduce load on the back through strength. ✔️
Session 3.1
Session 3.2
Session 3.3
Week 4
Hamstrings – Support length without overstretching. ✔️
Session 4.1
Session 4.2
Session 4.3
Week 5
Spine – Rebuild confidence in spinal movement. ✔️
Session 5.1
Session 5.2
Session 5.3
Week 6
Upper Back – Improve posture and ease tension. ✔️
Session 6.1
Session 6.2
Session 6.3
Week 7
Deep Stabilisers – Create overall steadiness and support. ✔️
Session 7.1
Session 7.2
Session 7.3
Week 8
Integration – Bring everything together. ✔️
Session 8.1
Session 8.2
Session 8.3
Prefer something you can print?
Download a one-page Back Basics checklist to help you stay consistent. Some people find ticking things off on paper makes a real difference.
*This programme is designed to support your movement, not replace medical advice. Always move in a way that feels manageable for your body.