WEEKS 1–2: RESET THE PAIN

Calm the system. Reduce threat. Create safety.

Pain is not just a physical signal — it’s a protective response from the nervous system.

In this phase, we:

• Down-regulate an overprotective pain system

• Reduce fear, guarding, and bracing

• Restore a sense of safety in movement

• Interrupt the “flare-up → rest → fear → repeat” cycle

What changes here:

• Pain feels less intense and less threatening

• Flare-ups settle more quickly

• You begin moving again without panic

• The nervous system starts to calm

This phase creates the conditions for real change.

WEEKS 3–4: REPAIR THE PATTERNS

Undo the habits your body learned to survive pain.

Long-standing back pain rewires how you move, breathe, and load your body — often without you realising.

In this phase, we:

• Identify faulty movement and postural patterns

• Reduce compensations and protective habits

• Restore spinal and pelvic organisation

• Re-educate efficient, pain-free movement options

What changes here:

• Movement feels more organised and less effortful

• You stop “protecting” unnecessarily

• Your body begins to trust itself again

• Pain stops dictating every decision

Patterns repaired = progress unlocked.

WEEKS 5–6: REBUILD THE CHAIN

Reconnect how your whole body works — not just your back.

Back pain rarely lives in isolation.
It’s a breakdown in movement chains — feet, hips, spine, ribs, breath, and brain working out of sync.

In this phase, we:

• Rebuild head-to-toe coordination

• Restore timing between hips, spine, and thorax

• Improve load transfer through the pelvis and trunk

• Take pressure off the back by sharing the work

What changes here:

• Walking, sitting, and transitions feel smoother

• Your back stops overworking

• You feel more connected and balanced

• Movement starts to feel natural again

This is where the body begins to work as one system.

WEEKS 7–8: RESTORE STRENGTH & STABILITY

Build control that adapts — not stiffness that breaks.

Strength without control fuels pain.
Control without movement fuels fear.
RESET restores adaptive strength and stability.

In this phase, we:

• Develop dynamic spinal and pelvic control

• Build strength through movement, not bracing

• Improve tolerance to load, change, and variability

• Replace fear with confidence

What changes here:

• You feel stronger without flare-ups

• Your back feels supported, not rigid

• Movement feels reliable again

• Confidence replaces caution

This is resilience in motion.

WEEKS 9–10: RECALIBRATE DAILY LIFE

Make RESET work where it actually matters.

Back pain doesn’t happen in a gym.
It happens in real life — at work, at home, under stress, and when you’re tired.

In this phase, we:

• Apply RESET principles to daily activities

• Personalise strategies for your triggers

• Learn how to respond calmly when symptoms appear

• Build decision-making confidence around movement

What changes here:

• You stop avoiding activities “just in case”

• You know what to do when your back speaks up

• Setbacks feel manageable, not catastrophic

• Life starts expanding again

RESET becomes part of you — not something you “do”.

WEEKS 11–12: RESILIENCE & FREEDOM

End the cycle. Future-proof your back.

The final phase ensures you don’t slip back into old patterns.

In this phase, we:

• Consolidate everything you’ve learned

• Build a long-term Back Pain Systems plan

• Identify early warning signs before flare-ups escalate

• Create confidence that lasts beyond the programme

What changes here:

• You trust your body again

• Fear of relapse disappears

• You know how to self-correct

• Back pain stops running your life

This is not maintenance.
This is independence.

“This is the first time I’ve felt like someone actually understood my pain. The app helped me move again—with confidence.”

Emma, 38, UK

“I’ve tried everything. This app is different. It gives you tools, not just exercises.”

Mark, 42, USA

“RESET helped me break the cycle. I now understand my pain—and I’m not afraid to move.”

James, 36, UK

“This is the first time something finally made sense. I felt safer and stronger after just one week.”

Sarah, 42

What Makes RESET Different

RESET isn’t an exercise plan.
It’s a system reset for back pain.

• Treats back pain as a system, not a symptom
• Follows clear phases — no guessing, no randomness
• Calms pain before rebuilding strength
• Teaches you how to manage flare-ups without dependency
• Fully digital — no clinics, no appointments

The result:
You stop chasing fixes.
You understand your body.
You move forward without fear.

That’s why RESET lasts. We don’t chase pain.

It changes the system that created it.

✔ Evidence-led
✔ Nervous-system informed
✔ Biomechanically intelligent
✔ Built from 20+ years of clinical practice, research, and lived experience

The 12-Week RESET Community

Move through the phases — together

Alongside the 12-week RESET programme, you’ll be part of a private chat community guided by me throughout all six phases of the journey. This isn’t a noisy forum or a place to compare pain stories — it’s a calm, supportive space designed to help you stay grounded, informed, and connected as your body changes.

Each phase of RESET has its own focus, conversations, and guidance, so the support you receive always matches where you are in the process.

The six phases we move through together:

1. RESET the Pain
Settle flare-ups, reduce fear, and calm the nervous system. This is where we create safety and regain control.

2. REPAIR the Patterns
Identify and gently unwind the movement, breathing, and postural patterns that have been keeping pain alive.

3. REBUILD the Chain
Reconnect how your body works as a whole — from feet to spine to breath — restoring coordination and trust in movement.

4. RESTORE Strength & Stability
Build strength that supports you, not stresses you. Stability without bracing. Confidence without fear.

5. RECALIBRATE Daily Life
Learn how to live, work, sit, sleep, train, and move in ways that protect your progress and prevent relapse.

6. RESILIENCE & FREEDOM
Step out of the pain cycle with the skills, understanding, and confidence to stay well long-term.

Inside the chat, you’ll receive:

• Phase-specific guidance and prompts

• Reassurance when things feel unfamiliar or challenging

• Clarification when questions come up

• Encouragement from others walking the same path

You’re not doing this alone — and you’re not guessing your way through it.
This community exists to support your progress, steady your confidence, and help you move from pain toward freedom, one phase at a time.