Join Back In Shape Today

Fix Your Back

Get started today and target the cause of back pain, complete with expert support to get the lasting results you’re looking for.

5,000+ Members Helped

260+ Live Q&A Sessions

500+ Hours Of Material

Expert Clinician Support

Getting Your Back In Shape

What Does Your Journey Look Like?

The Back In Shape Program was designed by the founders of The Mayfair Clinic, an award winning non-invasive back pain clinic in central London.

The program is designed to take you through the Phases of recovery with sensible & safe exercises that gradually progress.

It was originally used to run in tandem with the breakthrough treatments used in the clinic but thousands of members later, it’s shown to be a fantastic stand-alone rehab process in its own right.

And now you can count on the team and our fantastic Back In Shape community to be there for you every step of the way!

Learn About The Phases

How To Safely Strengthen Your Back

Phase 1

The starting place for most members, this is where you quite often have the most questions & greatest uncertainty.

Support from the Premium Membership will help you get off to the best start, you don't need to go it alone.

Phase 2

Start strengthening in the safest way with carefully selected exercises that teach you to stabilise your spine.

You’ll also find adaptations to help you make this often daunting first step.

These low impact exercises will help you not only build strength but also start to get your confidence back too.

Phase 3

You’ll now incorporate resistance to promote more lasting change in your musculoskeletal system, making your back stronger.

Developing subconscious and correct movement patterns play a vital role in this Phase. Ultimately this combination will guard you against future relapses.

Phase 4

A variety of effective ‘back friendly’ workouts that you can use for the long term.

These workouts are designed for limitless progression, which will help tone your body, build muscle, improve cardiovascular health and much more.

Flexibility Program

Flexibility is important but as you’ll learn through the program, it is frequently done incorrectly and at the wrong time. This makes your back worse!

This 12-week Program will achieve objective, measurable change. This makes your back better!

Choose the Right One For You

We have two options for membership and you can see the full details compared on the tables below.

For those who would like to get on with the program themselves and don’t want extra guidance or support Basic is perfect for you.

If you want access to everything as well as our amazing community, support from our team & much more then Premium Membership is the way to go.

£ 27

per month

Full Program: Phases 1 to 4
Flexibility Program: 12-weeks
Bonus: Video Demo Library
Expert Support
Weekly Livestream: Live Q&A
Live Workouts
Mini Routine Library
Private Facebook Group

Free Trial

£ 19

per month

Full Program: Phases 1 to 4
Flexibility Program: 12-weeks
Bonus: Video Demo Library
Expert Support
Weekly Livestream: Live Q&A
Live Workouts
Mini Routine Library
Private Facebook Group

Free Trial

Our Members

Read Some Of The Reviews

Sign up - You owe it to your back

Having injured my back a few weeks ago, I found BIS by searching for self help videos. Initially I was sceptical, however, what stood out for me in the freely available phase 1 was how professionally it had been put together. At first I wondered why it was so expensive, now I wonder how they can do it so cheaply. Give it a try, I doubt you will find a better rehabilitation resource at this price (or any other price).

Thank Goodness I Found BIS!

I cannot recommend BIS enough. I came across BIS on YouTube 3 days after being in 10/10 pain in my lower back with sciatica running down my left thigh, I couldn't stand up or sleep initially, even going to the toilet was agony crawling there and back, I dreaded having to go. An x-ray revealed I had pinched a nerve in L4/5 and had shown the start of osteopenia and slight spondylitis at the top of my spine. Don't hesitate to join, you will not regret it!

I'm excited about my future self again, instead of fearful of what's to come.

I am already back doing Parkruns, and able to walk up to 8 miles, so I am enormously grateful to the BIS program! If you have any back problem, especially something causing chronic pain, I strongly suggest you give this a try. It's working for me, and I see it working for so many others in the support groups too. Thank you, BIS, for giving me my life back.

Life changer

I was having really bad sciatica for a year. It’s such a frustrating injury, no idea why it came, good days and bad, so painful, so many failed remedies. I was at my wits end. I came across the BIS and gave it a go, slowly but surely my pain has gone and I feel so much stronger structurally. Friendly and approachable advice, I think it’s great. I’ll keep using it for maintenance as it’s made a massive improvement to my posture and the way I think about going about daily life.

Best money ever spent! Back feeling 100%

I’m quite sceptical when it comes to joining online programs as there’s so many out there. This is by far the best, friendliest informative program I’ve ever come across. Upon joining I had severe back pain & sciatica, I joined for free to try phase 1 and could feel the difference after just 1 week. I would highly recommend to anyone of any age (I’m 38) thinking of joining! Thanks for the journey so far!

BIS has restored my back after 6 years of pain

I cannot recommend BIS enough, I have already mentioned them to anyone I know with back pain. The main thing for me was just after starting phase 2 I was able to drive 4 hours to visit family without pain for the first time in years. It is such a relief not to wake up with pain anymore either. It takes patience and a desire to understand the causes and to always be conscious of how you move and do everyday tasks like bending down but it pays off hugely. Would not hesitate to recommend.