Self Guided

  • Somebody else is not standing over you, giving instructions and asking more than you are able to cope with.
  • Other people do not feel your reaction during or after an exercise, or how you are feeling on any one particular day.
  • You are in control of what you do and how you feel during the┬áBack-in-Rehab Programme.
  • You become able to develop a sense of mindfulness as you perform the Back-in-Rehab Programme.


  • You do not require equipment apart from a few soft layers to lie on for comfort.
  • Do it wherever you are, saving time spent travelling elsewhere to exercise.
  • Exercises have been carefully chosen to be challenging in different dimensions.
  • Exercises address the key components for your back and minimise repetition.


  • A choice of alternative exercise is available for most stages.
  • Exercises of similar intensity may be freely substituted according to your needs.
  • Different exercises may offer you a more comfortable starting position. So if you are unable to support your upper body on your forearms, either use the hands for support or use pillows under the chest.
  • Feel more comfortable whilst still being challenging.
  • Allow you more comfort and greater control.


  • Do not rush your training, especially during the early stages.
  • The aim is for you to feel how, and where your body is moving during each exercise.
  • See how your body reacts when preforming each exercise and the days following the exercise.


  • Keep your mind on what you are doing, and wherever possible, stay focused in the present moment.
  • Avoid distracting environments and surround yourself in a peaceful, isolated place.