Low Back Pain Rehab

12-Week Online Physiotherapy Program

No credit card needed

A physiotherapy rehab program with everything you need to successfully treat low back pain and return to running.

What’s Included In The Low Back Pain Rehab Program?


A Structured Week-by-Week Physio Rehab Plan


Over 100 Low Back Pain Rehab Exercises


Exercises to Build Strength, Stability and Endurance for Long-Term Recovery


Easy-to-Follow Video Tutorials for Each Exercise


Weekly Progressions to Challenging Exercises


Unlimited Physiotherapy Support and Access to Our Online Community


$7.99/week (USD)

(After Free Trial)

No Credit Card Needed.

Preview Exercises

Here are a few of our favourite exercises for low back pain. Inside the program there are hundreds more!

Tabletop Core Hold

30 seconds

Bear Hold

30 seconds

Squats with Resistance Band

12 reps

How It Works

Sign up

Create an account and start the program for free! We don’t ask for a credit card and give you full access to the first week of the program.

Get Started Straight Away

Once you sign up, you can access the online dashboard where you’ll find the complete program, all the workouts & exercises, helpful physio tips, and training guides.

Complete The Workouts

Each week you’ll get 3 new workouts. Each workout is 15-20 mins long and features detailed video tutorials that you can follow at your own pace.

Progress to Harder Exercises

The program is designed to gradually build your strength with new & exciting exercises every week.

Get Back to Running

As your pain reduces you can resume running. By the end of the program, our goal is to ensure you are running stronger and more confidently than ever before.

runners knee rehab

Start Today For FREE

Create an account to start the first week of the low back pain rehab program for free. No credit card needed.


To begin the Low Back Pain Rehab Program, you must:


Have a confirmed diagnosis of non-traumatic low back pain from a doctor or physiotherapist


Have clearance from your doctor or physio to begin exercise rehab


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


What Causes Low Back Pain in Runners?

This familiar ache in the lower back is most often caused by muscular fatigue and stress. Runners who get low back pain tend to find that the pain is recurring – so they’ll ‘recover’ and then the pain will return again a few months later. This is because the inflammation tends to settle on its own over a few weeks but unless you fix the root cause of why you’re getting back pain, it’ll just keep happening every time your training load increases or something in your normal routine changes.

How is Low Back Pain Treated?

The root cause of low back pain for most runners is a lack of control and strength in the muscles that support the lower back, being primarily your abs, spine muscles and glutes, better known as your core. The long-term solution to eliminate lower back pain in runners is to strengthen these muscles.

If you suffer from low back pain, you need a structured exercise rehabilitation program to fix the actual cause of the injury (hint! It’s not always the back itself that is the initial problem) and get you 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 online 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.

Is This Program Right For Me?

This program is specifically designed for runners who are seeking to recover from lower back strain or a mild stress injury. Specifically, you should have confirmed this diagnosis with a medical professional and received clearance to commence exercise rehabilitation.

It is not suitable for people suffering from any type of traumatic injury, fracture, abdominal injury, spondylolisthesis, acute bulging discs, nerve inflammation, or recent surgery. It’s also not suitable for anyone who is affected by mobility and fitness to an extent where they can’t get up or down off the ground, squat to a chair, or balance on one leg.

Do I Still Need Massage or Other ‘Hands-On’ Physio as Well?

In short, no. Scientific evidence states that runners with low back pain recover best with an exercise rehabilitation program. Getting strong is your best path for recovery – whether you do that at home or with a local physiotherapist.

Of course, if you are currently receiving treatment such as massage or dry-needling and find that helps your pain, that’s great! Keep going to those appointments and use this program as your exercise rehabilitation to boost your recovery.

What Equipment Will I Need? Will I Need Access to a Gym?

You won’t need access to a gym. Every exercise can be easily be done at home. You’ll need a foam roller (or a pool noodle or a rolling pin wrapped in a towel if you don’t have one), a massage ball, a resistance band, a couch, a towel, and a step. If you don’t have these they can be found online or at major retailers at reasonable prices.

Does the Program Account for Different Fitness Levels?

Yes. It’s structured in a way that accommodates varying fitness levels but will gradually build and progress over the program. At first, we will address your foundational strength, something critical for both beginners and advanced runners because it examines good movement and correct form, and then gradually grows to more challenging exercises.

Can I Try The Program for Free?

Yes! When you sign up, you’ll have access to the first week for free. You can start the program, access the rehab plan and chat to the physio before signing up to the rest of the program.

How Does Payment Work?

The Low Back Pain Rehab Program costs $7.99 a week (usd).

That means the total 12-week program costs $95.88.

After 12 weeks you will automatically graduate from the program and no longer be billed (no hidden subscription costs!). But if you would like more time, you can request additional weeks at the same rate.

You can cancel (and stop paying) at any time.

Start Today For FREE

Access the first week of the low back pain rehab program for free. No credit card needed.