Printable PDF guide · 44 pages
Hip pain can start in your lower back. If yours does, this plan is for you.
For the moments your back won’t let you do what you love.
A 28-day plan in ten-minute sessions, built from NHS, WHO and Arthritis UK guidance. Start at your own level, follow the pictures and get moving again, one small step at a time.
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Inside the plan
- 12illustrated exercises
- 28days
- 3starting levels
- 10minute sessions
Built from guidance by the NHS, the World Health Organization, Arthritis UK and the American orthopaedic surgeons’ academy. We’re independent, and they don’t endorse this guide.
Sound familiar?
Most back advice leaves you on your own
You’re told to keep moving. Nobody tells you what to do tomorrow morning, or what to do when it flares up.
What happensYou’re scared of making it worse, so you stop moving.
What the plan doesClear zones show when to keep going, when to ease off and when to stop, plus the warning signs to know.
What happensYou try random exercises online and don’t know if they suit you.
What the plan doesA six-question test sets your level, then 12 exercises from official programmes each get their own page.
What happensYou start strong, then stop after three days.
What the plan doesA simple calendar tells you what to do each day, and a tracker lets you tick it off.
What happensOne bad day knocks you back to square one.
What the plan doesA one-page rescue card and a 48-hour plan tell you what to do next.
What happensYou get conflicting advice about sitting, lifting and mattresses.
What the plan doesHonest pages show what the evidence says, and where experts disagree.
Look inside
Real pages from the plan
Swipe to see more
Why not just look it up?
Because a list of exercises isn’t a plan
It tells you what to do today
You don’t have to decide anything. Open the calendar and do that day’s session.
It starts where you are
Three levels with exact amounts for every exercise, plus a standing session for days the floor is too hard.
It’s honest
Built from official guidance. Where experts disagree or evidence is thin, it says so.
How it works
Start today
Download it
It arrives the moment you pay, by link and by email.
Take the test
Six questions show you where to start.
Follow the plan
One short session a day, with a walk on two days a week.
The Back Pain Reset
- The 28-day planA calendar, four short sessions and what to do after day 28
- 12 illustrated exercisesEach with steps, holds, repeats, and easier and harder versions
- The starting testThree levels, so you begin at the right place
- The flare-up rescue cardSix steps on one page, plus a 48-hour plan
- Everyday life pagesSitting, sleep, mattresses, lifting, walking, stress and medicines
- Tracker and doctor visit sheetPrint them, fill them in and see how far you’ve come
44 pages, one payment$3
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Who it’s for
This is for you if…
- You have ordinary lower back pain and want a clear plan to follow
- You want to move more, but you’re nervous about making it worse
- You’ve tried random exercises and never stuck with them
Be honest
Probably not for you if…
- You have any warning signs, such as numbness around your genitals, bladder or bowel changes, or weakness in both legs. Please get medical help now.
- You’re looking for a guaranteed cure. No guide can promise that.
- You’ve recently had spinal surgery, or you’re pregnant or have osteoporosis, and haven’t checked with your doctor.
Try it for 14 days, risk-free
If it isn’t right for you, email us within 14 days and we’ll refund every cent. No forms, no questions.
Questions
Will this cure my back pain?
No guide can promise that. Research shows exercise can reduce long-term back pain, by a modest amount on average, and results vary. The plan helps you move more and know what to do on bad days.
How long does it really take?
Most sessions take about ten minutes, plus a short warm-up, which can be walking around the house. The longest session, at the highest level, takes 15 to 20 minutes with the warm-up.
Do I need equipment?
No. You need a mat or carpet, a sturdy chair and a wall.
What if I can’t get on the floor?
Use the standing session in the book, and ask your physiotherapist about the floor exercises.
Who wrote it?
It’s built by the Nourish & Strong team from official guidance, with 32 listed sources. It isn’t written by a doctor, and it doesn’t replace your own doctor or physiotherapist.
Are the photos real?
The exercise and lifestyle photos are AI-generated illustrations, made to show each position clearly. The pages you see above are real pages from the plan.
Can I print it?
Yes. It’s A4 and prints well at home. On US Letter paper, choose Fit to page.
Can I use it alongside my medication or physiotherapy?
Yes, the plan is gentle movement and doesn’t replace any treatment. If a physiotherapist or doctor has given you exercises or limits, follow theirs first and show them this plan.
How do I get it after I pay?
You’ll get a download link on the confirmation page and by email straight away. The PDF works on phones, tablets and computers, and prints on US Letter or A4.
What if it isn’t right for me?
Email contact@nourishandstrong.com within 14 days of buying and we’ll refund you in full. No forms, no questions.
What currency are the prices in?
US dollars. Your bank or card converts the price to your own currency at checkout, and local sales tax, VAT or GST is added where your country requires it. The PDF works anywhere in the world.
This guide is for general wellbeing and is not medical advice. Talk to your doctor first if you have a health condition, take medication or are new to exercise.
Ten minutes at a time. One small step after another.
You don’t need a gym or special equipment. You need a floor, a chair and a plan.
Instant PDFSecure checkout14-day refund
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