APEX Back Strong Workbook | 40 Page Back Pain and Back Strength Planner | Instant Download PDF

Understand your back, build real strength and move with confidence for life.

The APEX Back Strong Workbook is a 40 page printable companion that turns the back pain evidence into a practical 28 day plan.

One arresting fact: in people with no back pain at all, scans show disc degeneration in 37% of 20 year olds and 96% of 80 year olds (Brinjikji and colleagues, American Journal of Neuroradiology, 2015). Many scan findings are as normal as grey hair.

WHAT IS INSIDE

Part 1, Assess: six home back checks, a twelve habit Back Habits Score and an honest look at your beliefs about your back

Part 2, Understand Pain: the pain alarm and traffic light guide, what scans and myths get wrong, a ladder for reclaiming avoided movements, and a sleep and stress log

Part 3, Strengthen: the Back Strong Routine and log, the hip hinge, and a lifting progression log

Part 4, Move Every Day: a progressive walking plan and log, desk day back breaks and your flare up plan

Part 5, Your Plan: weekly rhythm, progression ladder, priorities, anchored habits, 28 day calendar and tracker, retest, your Back Strong Plan and when to get help

DETAILS

40 pages, A4 PDF, instant download

Print at home or fill in digitally with GoodNotes or Notability

Fully sourced from published research and UK guidance

Created by Isabella Hawke, founder of Verde Vitae Group, with 26 years in health and wellbeing.

Want to go further? The full APEX Back Strong Course is available in this store, and the workbook includes a reader discount code.

This workbook is an educational resource for general wellbeing. It is not medical advice and is not intended to diagnose or treat any condition.