Unlock Faster Relief with Premium Video Guidance
Upgrade to the premium 21-day program with follow-along video sessions led by a certified physiotherapist. This exclusive version helps you:
- Perform exercises safely and confidently with expert guidance.
- Maximize results faster with clear, step-by-step demonstrations.
- Stay motivated and consistent with daily support and structure.
Take the guesswork out of your recovery and experience the full benefits of the 21-day plan with professional video coaching.
What people are saying
Hello, I’ve just discovered your 21-day program, and I’m following it. I’ve been suffering from back pain for many years, dealing with chronic sciatica. I also had back surgery in 2008, but it didn’t solve my pain. In November 2023, I had a traffic accident while practicing cycling despite my back issues, and a vehicle hit me. A T12 fracture with vertebral compression was diagnosed. Since then, the pain has persisted, and the latest MRI shows a protrusion where the pain is most intense. I wanted to sincerely thank you for the program you’ve created, which is already helping me feel better. The explanations are very clear, and the exercises are easy to perform based on my pain. Personally, I follow everything you do on your website. Thank you so much for your help, which allows me to stay active with my body through movement and awareness, depending on my pain. 😇
— Yvan
I was diagnosed with L4, L5, and L5-S1 herniated discs, and I was able to complete the entire 21-day program. I’ve regained about 65% of my mobility, as I’ve returned to my work as an HVAC technician. However, I still experience pain in my lower back on the left side, and it radiates down my left leg, but only when I'm standing.
— Oswald
This program is incredibly well done. It must have taken a lot of work to develop. There is so much professionalism involved, and everything is well thought out. Not to mention the presentation of exercises in both video and text format, with helpful illustrative images. Personally, I already feel a difference after just a few days.
A huge thank you for your generosity, Anas. It's a very kind gesture.
I wish you all the best.
— Heremans Dominique
Great program! I’m going to repeat it with more sets because I still have some pain in my sciatic nerve.
— Quinton
Your Guided 21-Day Journey to a Pain-Free Back
Start Strong with 2 Free Video Sessions!
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1Before You Start
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2DAY 1: Introduction to Breathing and Lumbar Stability
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3Day 2: Controlled Breathing and Core Strength
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4Day 3: Muscle Activation for a Resilient Back
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5Day 4: Rejuvenate with Rest and Gentle Walking
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6Day 5: Building a Strong Foundation
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7Day 6: Glute Activation for a Healthy Spine
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8Day 7: Progress Check and Mindset Boost
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9Day 8: Unwind with Mindfulness Meditation
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10Day 9: Core Stability for a Stronger Back
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11Day 10: Improve Balance and Stability with a Swiss Ball
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12Day 11: Introduction to Safe Twisting Movements
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13Day 12: Unlock Flexibility and Relaxation with Stretching
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14Day 13: Build Core Strength with Planks
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15Day 14: Strong Legs, Strong Back: A Key to Pain Relief
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16Day 15: Advanced Core Strength and Lumbar Stability
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17Day 16: Relieving Lower Back Pain with Cardio
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18Day 17: Unlock Your Hips to Ease Your Back Pain
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19Day 18: Building Strength for a Resilient Spine
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20Day 19: Key Elements for a Balanced Back
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21DAY 20: Food Choices to Eliminate Back Pain
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22DAY 21: Overall Assessment for Renewed Back Health
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23Conclusion: Maintaining Good Habits