FREE PROGRAM: Find Relief and Get Back to an Active Life with the 21-Day Back Pain Program
21-Day Progressive and Tailored Exercise Program
- FREE version available. No equipment required.
Answer these questions to find out if our action plan can help you overcome your back pain.
- Do you suffer from a herniated disc, sciatica, lumbar osteoarthritis, or any other condition affecting your back?
- Does your pain keep you from being as active as you'd like?
- Are you afraid to exercise because you worry it might make your pain worse?
- Have you tried physical therapy or exercises for your back but weren't fully satisfied with the results?
- Do you struggle with motivation, support, time, or energy to stick to a regular exercise routine?
"After 13 years of experience as a back specialist physiotherapist, I've created a program designed to help you regain an active life and find relief from your symptoms in just 21 days. Let's get you moving pain-free again!"
If you ask any doctor how to treat back pain, they’ll recommend exercise.
But we all know it’s easier said than done. The pain can be so intense that even the thought of moving feels overwhelming.
And there’s always the fear of making things worse by doing the wrong movements.
Maybe you’ve tried physiotherapy or followed YouTube videos, but they didn’t deliver the results you were hoping for.
You lack the knowledge, the motivation, and you’re unsure where to begin.
Exercising with Back Pain: How to Do It Safely
Rule #1: Doing exercises incorrectly can actually make your pain worse, instead of helping it.
To stay active with back pain, it’s essential to adjust your movements so you don’t make your pain worse.
The exercises should target the key muscles that support your spine, while avoiding any movements that could aggravate your pain.
Also, the details like the number of repetitions, frequency, and order of exercises need to be just right.
Don’t worry—the 21-Day Back Pain Program is specifically designed to give you a gradual, personalized plan that fits your needs.
Rule #2: There is no SINGLE exercise that can solve your back problem.
To effectively treat your back pain, it’s important to mix up the exercises you do.
By combining mobility, strengthening, and breathing exercises, you give your body the best chance to heal properly.
Equally important is knowing when to rest. Proper rest not only prevents injury but also supports better recovery after exercise.
You can also use pain management techniques like self-massage or heat therapy to help you progress safely.
In short, this holistic approach will keep you active and pain-free, so you can enjoy life without interruptions.
Guess what? The 21-Day Back Pain Program meets all these needs—and so much more!
Who is this program for?
This program was specially designed for you if:
- You want to be more active and enjoy sports without worrying about your back.
- You don’t know where to start, or which exercises to do to relieve your pain effectively.
- You’re not satisfied with the advice you’ve received so far, whether from a doctor or online.
- You’re afraid your condition might worsen and impact your daily life.
- You want guidance from a qualified and experienced professional.
Why Trust Me? (A Word About the Program Founder)
My name is Anas, and I hold a Master’s degree in Physiotherapy from the University of Montreal, Canada.
Over the past 13 years, I’ve had the privilege of helping over 25,000 people suffering from back pain across various countries and continents.
With my experience in private practice, I have now shifted my focus to my online community, which led me to create Lumbafit, in collaboration with various healthcare professionals.
Our mission? To use our expertise and experience to help those suffering from back pain, and to provide them with a platform that allows them to stay active and engage in sports without being limited by their pain.
What can you expect after the program?
- A stronger and more mobile back, capable of supporting your daily activities with ease.
- A reduction in your pain and fewer recurrences of injury.
- Better sleep quality at night (with less morning stiffness).
- Improved tolerance to prolonged static positions (such as sitting for long periods, driving, standing, etc.).
- A clear understanding of the steps to take to return to sports after your back pain.
- Increased confidence in your back, and ultimately in yourself.
What do users think of the program?
Still having doubts? Here are some frequently asked questions.
Absolutely! Since the program is designed with progressive exercises, it can be adapted to anyone. Older adults, who are often more sedentary, tend to benefit the most from it.
While the program is safe, it won’t work miracles if there is excessive inflammation. In that case, it’s important to first manage the pain and get clearance from your doctor. Only then should you begin the program.
Exercises on YouTube don’t take your specific situation into account, and they are often targeted at a younger, more active population. In fact, many of my patients have complained about worsening their symptoms after trying exercises they found on YouTube. That’s why the exercises in this program start from safe positions and are gradually progressed at your pace to avoid injury.
To be honest, physiotherapists can theoretically offer even more personalized exercises. The problem is that the healthcare system often limits their ability to practice freely. The 21-Day Back Pain Program is perfect if you feel that your physiotherapist hasn’t provided enough exercises to take full control of your recovery.