A 16-WEEK, SPECIALIST-DESIGNED PROGRAM
Rebuild your spine.
Restore your life.
The Spinal Restoration Program is a 16-week, exercise-focused program targetted at rehabilitating your spine, all in the comfort of your own home.
People worldwide live with low back pain
Cause of disability globally
Recurrence reduction with targeted multifidus and deep spinal stabilizer muscle re-training
The full neuromuscular reboot
About the program
Built across specialties. Grounded in the literature.
The program was designed in collaboration with clinicians across emergency medicine, pain medicine, anaesthesiology, spinal surgery, physiotherapy, pain psychology, and nutrition. Every recommendation is anchored in the published research on spinal rehabilitation — three decades of work on multifidus reactivation, motor control, progressive loading, and pain neuroscience.
See the full evidence base →The reframe
What hasn't worked
- Repeated imaging that finds "degeneration" everyone over 40 has
- Generic core or "abs" workouts that recruit the wrong muscles
- Passive treatments without progressive loading
- Surgery for non-radicular pain
- Bed rest and activity avoidance
What the evidence supports
- Targeted low-load multifidus reactivation
- Progressive resistance training that drives actual muscle hypertrophy
- Pain neuroscience education
- Daily aerobic activity (walking)
- Sleep, breath, and stress work
The protocol
Four phases. One sequence. Sixteen weeks.
Recovery has a biological order. Neural reconnection precedes motor control precedes strength precedes function. Skipping ahead is why most rehab fails.
Weeks 1–4
Neural Reconnection
Wake up the multifidus through low-load activation drills. Reduce protective guarding. Begin a daily walking habit.
Weeks 5–8
Stability & Motor Control
Bird dogs, dead bugs, side planks. Train the deep stabilizers to fire automatically while limbs move.
Weeks 9–12
Strength & Loading
Hip hinges, goblet squats, carries. Progressive loading reverses fatty infiltration — non-negotiable.
Weeks 13–16
Functional Integration
Sport- and life-specific tasks. Build confidence and skills to maintain gains for the next decade.
Same endpoint, different path
This program targets your core spinal stabilizers
Restorative neurostimulation devices reactivate the multifidus electrically. This program does it neuromuscularly
Restore the cortical map
Implanted stimulators electrically reawaken the dormant motor pathway to the multifidus. Targeted low-load activation drills do the same thing — voluntarily — by repeatedly recruiting the muscle until the brain re-prioritises it.
Reverse atrophy & fatty infiltration
Stimulators cause repeated involuntary contractions, which drive hypertrophy. Progressive loading does the same — and goes further, because you keep adapting after the device would have plateaued.
Rebuild feedforward activation
A healthy multifidus fires before you move, not after. Stability and motor-control training restore that pre-activation pattern — the actual mechanism behind reduced pain and recurrence.
What's inside
A complete system, not a workout video.
The Patient Workbook
70+ pages. Pain neuroscience, weekly logs, decision trees, troubleshooting.
40+ Demo Videos
Every exercise filmed from multiple angles with cues, regressions, and progressions.
Day-by-Day Calendar
What to do today. Not 'pick three from a menu' — the actual sequence, dialled in.
Sleep Restoration Protocol
Pain and sleep are inseparable. A simple, structured plan to repair both.
Nutrition for Recovery
Protein targets, anti-inflammatory basics — no fad diets, no supplement upsells.
Functional Benchmarks
Validated outcome measures at weeks 0, 4, 8, 12, 16 so progress is objective, not vibes.
In their words
What people experience.
"By week six I realized I'd gone two whole days without thinking about my back. I hadn't done that in eleven years."
"I thought I needed surgery. Now I'm carrying my kids again. The progressive loading phase was the missing piece — everything before just felt like wasting time."
"What sold me was the science page. I'm a sceptic. Every claim came with a citation I could actually look up. That's how it should be."
Testimonials are illustrative of typical outcomes. Individual results vary.
Pricing
Three ways to start. One outcome.
Foundations
Self-Guided
Everything you need to run the program independently.
- Full 16-week program (all 4 phases)
- Patient Workbook (PDF + interactive)
- 40+ exercise demonstration videos
- Day-by-day calendar
- Sleep, nutrition & benchmark protocols
- Lifetime access & future updates
- 60-day results guarantee
Standard
Guided Restoration
The recommended way for most people to do the program.
- Everything in Foundations
- Weekly group Q&A calls (live + recorded)
- Private community of fellow participants
- Form-check video reviews (2 per phase)
- Personalised modifications guide
- Phase-transition assessment reviews
Premium
1:1 Clinical
For complex cases, post-surgical recovery, or anyone who wants direct support.
- Everything in Guided
- 4 × 1:1 video sessions with a clinician
- Personalised exercise prescription
- Direct messaging access for 16 weeks
- Imaging & report review (optional)
- Custom return-to-sport / return-to-work plan
One-time payment · Lifetime access · 60-day results guarantee
Questions
Honest answers, before you commit.
The next 16 weeks are happening either way.
You can spend them the way you've spent the last several years. Or you can use them to rebuild.
Start the program