Treat your own back pain with an exercise program developed by doctors.
Overcome pain and prevent injury.
An exercise program to strengthen the muscles that support your spine
- Designed to reduce pain
- Strengthen your body
- Relieve physical stress
Treat your own back pain.
Overcome low back pain and prevent common injuries by gradually strengthening the muscles that support the spine, correcting common muscle weaknesses and rebuilding your core strength.
“My debilitating pain is SO much better...”
— Rebecca L.
Developed by doctors for people who want to keep moving.
The health care professionals who design our programs are all experts in their field. Instead of waiting months for an appointment to see them or spending hundreds of dollars in their office, you can now follow their programs in the comfort of your home.
“Many patients I see with low back pain could have avoided the clinic altogether by doing these exercises.”
— Dr. Kevin Jardine
- 12 weeks
- 4 phases
- 34 exercises
Feel better. Build strength. Get relief.
The internet has lots of free exercises that promise to reduce low back pain. The difference is we provide you with a full rehabilitation program, that involves both stretching and strengthening, that's guaranteed to get you back to your regular activity and feeling better. We are so confident that our programs will work for you that we offer a 30 day money-back guarantee. This 20 minute program has four phases and 34 different exercises. Every three weeks you advance to the next phase where you do a different set of exercises to progressively strengthen your core and protect your spine.
“Made Me Feel Much Better”
— Charles V.
We’re with you every step.
Every program by FPR is coached by someone in the field. There are no actors or TV personalities — just warm and supportive, real health care professionals at the top of their game. Knowledgable and personable, your coach is with you every step of the way, providing encouragement, tips, and tricks to help you master each exercise.
Chris Nentarz PT, CSTS, NASM-PES
Renowned physical therapist Chris Nentarz is your guide through the Low Back Program. As your coach, he provides detailed instruction and uses coaching strategies he’s developed with his own patients to help you learn how to do each exercise correctly.
— Stevie D.
Get the App.
It’s like having the knowledge of a physical therapist, chiropractor, and personal trainer in your pocket!
What makes FPR different?
All the FPR programs are developed by doctors and coached by health care professionals.
FPR programs are the first of their kind to combine the science of exercise physiology and neuroplasticity to offer a program which trains both the muscles and the brain simultaneously. This is at the cutting edge of physical and rehabilitative medicine and has shown the most favorable results with overcoming chronic and recurrent aches and pains as well as preventing common injuries.
Frequently Asked Questions
We recommend that you do the program 5 days a week for the entire 12-week period. Our 12-week programs are divided into 4 phases. Every three weeks you advance to the next phase where you do a different set of exercises. It takes at least 3 weeks for the muscles and the brain to learn the motor patterns in each phase.
To help you learn the exercises in each phase, we have created 2 distinctive sections “Learn the Phase” and “Do the Phase”. Learn the Phase provides you with detailed instruction, demonstration, and coaching to help you do each of the exercises correctly. Do the Phase is the 20-minute exercise program in which you perform the exercises while receiving tips and guidance from the coach.
The only piece of equipment you will need is a chair with a back
Optional equipment includes:
A small pillow or towel to provide support for your head or knees
A non-slip yoga mat.
We recommend that the program be performed 5 days a week to maximize your overall results.
Most people with chronic or recurrent low back pain will find their pain and function improve after doing the program. Our program is not designed for people with acute severe injuries, extreme pain or very limited mobility. If you are unsure whether the program will help you, please contact customer support. We provide you an opportunity to try the program risk-free for 30 days. If you are not fully satisfied you can return the program for a full refund.
Everyone is different, but a good rule of thumb is the longer you’ve had pain and dysfunction, the longer it will take to resolve. From our experience, most people notice positive changes within the first 3 weeks, assuming they are doing the program 5 days a week. For people who have had pain for many years, it may take 6 weeks of doing the program consistently before they feel a difference in their pain.
It is important to note, that although your pain may or may not resolve completely within the early phases of the program, you should notice a difference in your ability to move more freely. For example, people have reported they are able to sit for longer periods without pain, bend down and put on their shoes and walk for longer periods without pain.
Complete 12-week exercise program app for iPhone or iPad
Complete 12-week exercise program on DVD
Injury-Free Low Back App
Injury-Free Low Back DVD
WARNING: Risk of injury from participation in this or any fitness regimen can be significant. Please consult your physician or other health care professional before undertaking in any of the programs to determine if it is appropriate for you. Please see Warnings and Disclaimer for important details.