A 12-week guided program that fixes lower back pain from sitting all day — not with random stretches, but with progressive correction designed by a back pain and rehab specialist. Start free.
Week 1
Neutral Spine Stability
Session 1
Core + Upper Body
Theory Lesson
Audio + text
Learn why your spine hurts and what stable movement should feel like.
Progress
Built in
Move week by week instead of bouncing between disconnected YouTube videos.
Designed For
Desk workers with back pain, neck tension, and posture issues
Built By
A clinical exercise therapist specializing in back pain, strength and conditioning, and functional movement
Format
Follow-along video sessions, weekly theory briefings, ergonomics posters, and built-in pain tracking
Start Without Risk
If the starter routine doesn't make your back feel noticeably different, close the app. If it does — the full first week is free too.
Immediate relief
Full guided week
The program starts fully guided, then hands control back to you as your movement quality and confidence improve.
Weeks 1–6
Press play and train with guided cues for bracing, breathing, posture, and tempo.
Every week
Weekly briefings explain spine mechanics, ergonomics, and why random stretches usually fail.
Weeks 7–12
Graduate into PDF-guided progressions once the movement patterns are stable enough to own.
Real Results
“I haven’t had back pain in two weeks now. I’m the unfit, overweight, overworked person in the group — and it’s working.”
Angelica
Healthcare worker
“I’ve been doing some of those exercises for years, and I haven’t actually felt the impact that I have this week. Clearly I’ve been doing them wrong.”
Michelle
Gym-goer
“I default very quickly into that curved position. When I saw this course I thought — this is exactly what I need to train myself out of the bad habits I’ve picked up.”
Kesha
Lawyer
“I injured my back doing CrossFit a couple of years ago and it just never rectified itself. I want to fully commit to this repair and permanent solution.”
Dylan
CrossFit background
Trust The Method
The value here is not another content library. It is a progressive protocol built for people whose backs are paying for years of sitting.
The goal is better mechanics and more resilient posture, not exhaustion for its own sake.
Each week builds on the last instead of dropping you into disconnected routines with no context.
Designed by Craig van Heerden
Clinical exercise therapist specializing in back pain, strength and conditioning, and functional movement. Former S&C coach for a premier league rugby side.
Built from personal experience
Craig recovered from serious injuries himself using the same principles in this program. Read his story
“We become precisely what we do. Sitting is the antithesis of movement — and this program is designed to reverse that, week by week.”
12
weeks of progression
4
sessions per week
37
foundation exercises
Why This Exists
Lower back pain from sitting all day comes from repeated positioning, weakened stabilizers, and poor movement habits. That is why the answer has to be guided and cumulative.
Long sitting periods flatten posture, switch off stabilizers, and keep the hips in shortened positions for hours at a time.
Many people keep chasing relief while the underlying stability and control problem never gets rebuilt.
A useful routine is not enough. You need the next step, the next load, and the right timing for each.
If the joint is unstable, more stretching can feed the irritation instead of solving it.
Massage, heat packs, and adjustments feel good but don’t build the endurance to hold better positions under daily load.
Most mainstream core work loads the spine in the same flexed pattern that sitting all day already reinforces.
The problem isn't effort. It's progression.
The product promise is simple: solve the problem, do not rent the solution forever.
No credit card required
One-time purchase — introductory pricing until 2026-05-04
Complete the first 4 weeks. Track your pain scores in the app. If your average pain score hasn't improved, email us for a full refund. We can offer this because the protocol works when you follow it. Your pain data in the app is the proof — for both of us.
The starter routine and full first week are free. If the method clicks, the rest of the program is waiting.