Program Membership

If you've been watching the videos, you already know how we think about back pain. This is where that thinking becomes a sequence.

Individual videos answer individual questions. What they can't tell you is what to do first, what comes next, and when you're ready to progress. That's what this is: the complete back rehabilitation system for persistent lower back pain, sciatica and disc-related injury, built by Michael Fatica M.Ost from more than a decade of spine-focused clinical practice.

The four phases

Phases One to Three build competence: the technique, control and confidence that make loading safe, over thousands of repetitions. Phase Four is where strengthening begins, and it doesn't end. It's where you stay: a permanent strength foundation, with your own case-specific work layered on top.

Relief work and education aren't a stage you pass through. They run alongside all four phases, there whenever you need them, including on the bad days.

You can see what's actually changing

Pain is a poor progress meter. It moves with sleep, stress and whatever you did on Tuesday, and it tells you very little about whether you're getting stronger. Capacity tells you far more, so we measure it.

• Spine Resilience Profile — your starting point, and re-evaluations against it.
• Workout log — every session recorded, so progress is a record rather than a recollection.
• Back Resilience Milestones — your first real targets: 20%, then 45% of your bodyweight on the squat or hip hinge, the extra load sitting already puts through your spine.
• Daily journal and body map — where your symptoms are, and how that changes over time.
• Your dashboard — weeks and months of progress in one view.

Most programs ask you to trust that something is happening. This one shows you.

What's included — from £49 every 28 days

• The complete four-phase program
• Follow-along workouts and movement tutorials
• Core Relief and the flare-up library
• The troubleshooting and education library
• Full tracking and your dashboard
• The Back In Shape app on iPhone and Android

Cancel any time. No long-term contract.

If you want someone to look at your case

Core Plus adds one-to-one coaching from Michael through private Direct Messages: direct support, exercise reviews, and guidance adjusted to you as you progress. Core Plus is £300 every 28 days, and places are limited. You can move between the two at any time.

Who this is for

Adults with persistent or recurring lower back pain: disc bulges and herniations, sciatica, spinal stenosis, facet problems. Most of our members have already tried physiotherapy, generic core advice, chiropractic, sometimes surgery, and are still not right. You don't need to be fit to start.

Before you begin

If you have progressive weakness or numbness, any change in bladder or bowel control, numbness around the saddle area, unexplained weight loss, or a history of cancer, see a doctor before starting. If you're pregnant, recently postpartum, or managing a significant medical condition, speak to your clinician first.

When you join

You'll get a welcome email with your login and links to the app. Download it, start with the welcome tutorial, then Phase One and the relief work. There's something to do on day one.