In Severe Back Pain? You’re in the Right Place

Free emergency course to ease your pain — starting now, from home.

You’ll learn:

✅ How to ease the pain using safe positions

✅ How to avoid the biggest mistakes people make in the first 3 days

✅ How to gently start moving again in the first 3 days

No credit cards. No fancy equipment. Just expert guidance when you need it most.

🎥Watch This First

How to Use This Course Safely and Get the Most from It

🛑Before You Start: Safety First

How to Use This Course Safely and Get the Most from It

Medical Disclaimer

The contents of this course are for reference only. It does not claim to be complete, exhaustive, or tailored to any individual’s condition.

You should always consult a qualified medical doctor or Chartered Physiotherapist for a personalised treatment plan. Always follow their advice, even if it differs from the information in this course.

Use of this course is at your own risk.

When to Contact Your Doctor

Remember: Back pain is usually caused by joints, muscles, or posture, and will often improve with simple care.

However, see your doctor or seek urgent medical attention if you experience:

  • Severe back pain that’s getting worse over time

  • Fever, feeling unwell, or unexplained weight loss

  • Pain that began after major trauma (e.g. car accident or fall)

  • A history of cancer, injecting drugs, or long-term steroid use

  • Numbness or tingling around your genitals or anus

  • Trouble starting or controlling your bladder or bowels

  • Severe abdominal pain alongside back pain

  • Pain that worsens when lying down or regularly wakes you from sleep

If you're unsure whether it's safe to proceed, check with your GP before continuing.

Which of These Sounds Most Like You?

Read both lists. Choose the one that matches you best right now.

✅ FLEXION-DOMINANT PAIN

You may have experienced your flare-up:

🟦 After a long car journey, sitting at a desk, or watching TV

🟦 After gardening, lifting, or bending over repeatedly

You might notice:

🟦 Sitting makes your pain worse — especially on soft sofas or in the car

🟦 Bending forward (e.g. tying shoes, unloading the dishwasher) aggravates symptoms

🟦 Walking or standing upright feels better than sitting

🟦 Lying on your front (on your stomach) often eases the pain

🟦 You feel better after moving around in the morning

🟦 Arching backward sometimes shifts or reduces the pain

🟦 Upright or extended positions generally feel more comfortable

✅ EXTENSION-TYPE PAIN

You may have experienced your flare-up:

🟥 After standing for long periods or walking a lot

🟥 After lying on your front or doing repeated backbends (e.g. in yoga))

You might notice:

🟥 Standing or walking increases your pain

🟥 Sitting — especially leaning forward — feels like relief

🟥 You wake up stiff or in pain and struggle to stand upright

🟥 Lying curled on your side or over a pillow helps ease symptoms

🟥 Lying flat on your back or front makes the pain worse

🟥 You feel “stuck” in a bent-forward position when trying to move

🟥 Curling forward or resting in a ball brings relief

Not Sure?

If your pain is severe and you’re unsure which sounds like you, start with the course that fits the positions you naturally seek out — then switch if it doesn’t help.

* By signing up, you confirm that you’ve read the Disclaimer and When to Contact Your Doctor sections above, and agree to receive occasional back care tips and course updates by email

What You’ll Learn

✅ How to find a pain-relieving position — even if you can’t move much

✅ Early, gentle movements to reduce muscle spasm and stiffness

✅ Whether to use heat, ice, or medication

✅How to avoid making things worse

✅ When to rest and when to move

✺ Frequently asked questions ✺

  • Yes. This course is designed for people who are in too much pain to attend a clinic or exercise normally. It starts with simple positions of relief and gradually introduces safe movement.

  • You can start feeling relief in minutes. Most people spend 30 minutes reviewing the information to get an overview, 15–20 minutes using the techniques at first, then return to them as needed over the next few days.

  • As long as you don’t have any of the red flags listed above, yes. The advice here is designed for common patterns of acute back pain.

  • Not necessarily — but it can ease the worst of it and start your recovery. Some people need more help to stay better long-term, which is where an assessment with a physiotherapist comes in.

  • The course contains some information about what to do if you feel worse. But remember, it is not a substitute for 1:1 care. If something doesn’t feel right, stop, listen to your body and seek medical advice.

  • It’s best to stick with the one that matches your pain pattern. If you’re unsure, just pick the option that sounds most like you — you can always switch later.

Real People. Real Relief.

  • “Lower back was so very stuck, oh so stuck. From not being able to put my socks on or pick up the towel from the floor, to almost touching the floor from standing and no pain. Hurrah hurrah.”

    Sophie Rouget

  • “I was able to introduce squats and deadlifts into my training- something I had resigned to never being able to do again. Being able to move freely and without pain gives a huge boost to my quality of life.”

    Adam Lankester

  • “After years of near constant pain I still catch myself flinching every now and again expecting a huge jolt of nerve pain from my lower back, and being pleasantly surprised when it doesn’t occur.”

    Matt Johnstone

Still Struggling or Want Personalised Help?

If you're not improving, or you want a tailored plan to get back to full function, you can book a 1:1 assessment online or in person.