Stop wasting time on random stretches that don't work. Back Basics is an 8-week structured programme designed specifically for ongoing back discomfort, stiffness, and uncertainty around movement.
Most people with ongoing back discomfort have tried everything — but nothing sticks because they're treating symptoms, not causes.
Trying random stretches from YouTube that don’t seem to help
Feeling confused about what movements are safe for your back
Pushing through pain hoping it will eventually go away
Starting programmes that are too intense or complicated
Dealing with stiffness that makes everyday activities harder
Being unsure whether you need strength, stretching, or rest
"Your back often takes on extra work when other areas aren't doing their share. That's why stretching alone isn't enough."
— The Back Basics Philosophy
Week 1, Session 1 — gentle core support for your back. Keep it simple, take your time.
View Full ProgrammeYou’ll practise 2–3 short sessions each week, with each week focusing on one key area that commonly contributes to back pain — weak core, tight hips, short hamstrings, low spinal mobility. The practices are simple, steady, and designed to fit alongside everyday life.
In the final week, everything comes together so you can move with more confidence, feel better supported, and carry what you’ve learned into your regular practice and daily movement.
Each week has one clear focus. Keep it steady. Repeat sessions as often as you like.
Build gentle, reliable support around the spine. Instead of strong or intense work, the aim is to create awareness and stability so your back feels less like it's doing everything on its own.
Open tight hip flexors that quietly pull on the lower back through the day. Soft, supported releases — nothing forced.
Wake up the muscles that take pressure off your spine when you stand, walk and lift.
Lengthen and support the back of the legs so the lower back stops compensating for tightness.
Gentle, mindful spinal movement to rebuild trust in bending, twisting and reaching.
Strengthen the upper back to ease the everyday slump that loads the spine.
Bring it deeper — the quiet stabilising muscles that hold everything together.
Everything comes together into a flow you can keep practising long after the programme ends.
2–3 short sessions per week • 10–30 minutes each
Hundreds of students have found relief and confidence through Back Basics.
“Clear teaching and each week builds on the last. My back always feels better after these classes. So happy that I found it.”Sarah
“I love that it feels doable from the very first video. I can pause, repeat, and come back to it without any pressure.”Jane
“Simple, supportive, and not over-complicated. I was tired of watching random stuff — this is exactly what I needed.”Sam
“I found this course randomly on Instagram, so glad I did. My back is so much better after a few weeks.”Nicola
Invest in your back health with a structured, expert-led programme that actually works.
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A few things people ask before they start.
Yes. Back Basics is designed for people dealing with recurring or long-term back discomfort, stiffness, or uncertainty around movement. The focus is on steady support and understanding rather than pushing or forcing — you're encouraged to move within a range that feels manageable for you.
Not at all. The programme is built for beginners and anyone returning to movement. Every session is explained step by step.
Just 2–3 short sessions a week, 10–15 minutes each. Consistency matters far more than intensity.
Most sessions are 10–30 minutes, so they fit easily into a busy day.
Just a mat and a little space. A cushion or block is helpful but never essential.
That's completely fine — repeat any week as many times as you like. You move at your own pace, with no deadlines.
Everything lives in your On-Demand membership account — accessible anytime, on any device, as long as you're a member.
You can cancel your membership anytime. If it isn't right for you, just reach out and we'll help.
Drop your details below and I'll send the Back Basics overview, a free first-day session to try, and a look at the membership — no pressure, practise on your terms.
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