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Get started with a program that addresses 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
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A Proven Way To Relieve Back Pain From Home
The program is broken into 4 Phases to allow you to progress at your own pace. Whilst some may need some extra time going through the essentials of Phase 1. Others will progress more swiftly onto Phase 2 and begin working on the foundations of a strong core.
Too often people waste time on quick fixes and stretches that do not provide anything more than momentary relief, if that.
This is not effective.
The Back In Shape Program is designed not only to provide relief, but safely take you through the necessary steps to correctly address the cause of back injuries. This approach builds the strength necessary to protect your back whilst healing takes place, as well as safeguard your spine from future injury in the long term.
Learn About The Phases
The Right Way To Fix Back Injuries
Phase 1
- Avoid Common Mistakes
- Learn To Stabilise Your Back Safely
- Get The Foundations Right First
This first Phase helps you immediately stop making your back worse, at the same time as starting with a proven routine to optimise your recovery & healing.
You’ll be guided by us every step of the way through the exercise coaching videos so you know exactly how to do it right.
Phase 2
- Safely Build Strength
- Learn To Control Spinal Movement
- Simple & Easy To Follow Routine
Uncontrolled spinal movements are when flare up’s happen, you must learn to control your back. This Phase will teach you spine control so you can start to build some strength.
Learn the exercises & how to progress, you can also follow along with the full routine so you know exactly how it should be done.
Phase 3
- Build Strength With Resistance
- Incorporate Real World Movements
- Simple & Effective Workout Routines
You’ll now start building real world strength in your back to protect you from the inevitable challenges your back faces on a daily basis.
Learn upright movement patterns that will help you with everyday activities such as bending – to put your socks on, lifting – something of the floor or moving – safely & confidently inside & outdoors.
Phase 4
- Continue Your Progress
- A Variety Of Back Friendly Routines
- Long Term Results
This Phase is where you continue to progress with full workouts that are approved, “Back Friendly” exercises designed for you to continue to build your strength and protect from relapse.
With these short, 30-40 minute workouts, you can keep your Back In Shape for the long term.
12-week Flexibility Program
- Make Objective Improvements
- Dedicated Hip Flexibility Strategies
- Added At The Right Tme
Flexibility plays a role towards the end of the program. Increased mobility requires more strength so timing is everything which is why we leave this to the end!
You’ll find that by working on flexibility when you’re stronger, you’ll get results that last longer and will avoid constant flare ups.
From Anywhere
Follow the Proven Plan
This “Phased” approach to your rehab takes you through gradually progressive exercises and stretches that have been built on a 10 year foundation of clinical expertise.
Now, you can follow and stick to the program on your computer or laptop, as well as on the go on the dedicated smartphone app too!
The Program Has Helped
Back & Spine Conditions
The videos below outline just some of the conditions our members have, and have overcome. Some of these conditions, such as spinal arthritis involve permanent changes in the structure of the spine, others are completely reversible. Therefore each condition has its own challenges, but one thing they all have in common, is the success our members are experiencing!
So chances are if you’ve been suffering with any of these conditions, the Back In Shape Program can help you too.
Conditions Videos
11 Videos
Expert Support
Weekly Live Video Q&A
One of the highlights of the program is that all members can get real-time support from our qualified Osteopath specialised in lower back injuries.
Over the last 10 years in clinical practice with patients, Michael has personally analysed almost 10,000 sets of load bearing spine X-Rays, many alongside MRI images.
This insight is there for members to tap into every week, and fundamentally why so many have success with the program after previous failed treatments & surgeries.
Premium Member Review
I was fed a YouTube advert and I was instantly interested, being seriously frustrated at that time with the poor service I’d been given by my local physio. Lots of knees to chest and no explanation for the science behind why I was experiencing pain. BIS changed all that and helped me understand the reason behind every exercise and thereby increasing motivation to keep going.
I already have and will continue to sing your praises and recommend you to anyone who needs help with their own back pain.
There are so many people being let down by poor physio treatment. BackInShape membership provided me more support than any 2x 30 minute appointment per month did, and cost less. The community on Facebook is great and any question you fire at them gets answered very quickly.
From now on whenever I exercise or work at a desk, I use the tools given to me by BIS and help me look after my back for the long term.
Alastair M.
Our Members
More 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).
Ian W.
United Kingdom
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!
Bridget S.
United Kingdom
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.
Lindy-Lou S.
United Kingdom
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.
Greg P.
United Kingdom
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!
Steve M.
United Kingdom
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.
Mary P.
United Kingdom
Get Started Now
We're Here To Help You
You might be feeling frustrated and unsure what to do having tried numerous programs and treatments in the past.
We’re here to tell you that you’re not alone, many of our members have been in your shoes before starting the program.
Take the time now, to start your Free Trial & get involved in all that we have to offer inside the Back In Shape Program.
We’re confident that if you get stuck in, you’ll wish you’d done so sooner!
- Full Program Access
- 3 Bonus Video Libraries
- Exclusive Facebook Group
- Weekly Live 1 hour Q&A Sessions
- Expert Support & Coaching
Premium Membership has everything you need to fix your back pain from home.
