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1.0-Introduction
1.1-Why your back hurts and how to heal it without surgery
2.0-Where do you hurt? Your online history and physical exam
2.1-What's up with your back?-Interpreting your personalized test results
2.2-What discs do
2.3-The pain is in your bedroom (and your kitchen)
2.4-Stop hurting yourself!
2.5-How to Use the Rest of the Program
3.0-Determining your personal pain relieving movement
3.1-TROUBLESHOOTING: Pain with extension-SI joint and lateral disc herniation
3.2-TROUBLESHOOTING: Pain with extension-Facet joints and superior cluneal nerves
3.3-TROUBLESHOOTING: Pain with extension-Femoral nerve
3.4-REFERENCE: Hip Hinge-Box Squat-Sumo Deadlift
3.5-REFERENCE: Performance based cues for lifting
3.6-REFERENCE-McKenzie Prone Press Up (PPU)
3.7-REFERENCE-McKenzie Prone Prop
3.8-REFERENCE-Static openers
3.9-REFERENCE-How to Manage Flare Ups
3.10-REFERENCE-Managing morning back pain
4.0-McGill and DNS Models of Stability in the Spine
4.1-Principles of hip dissociation
4.2-EXERCISE-Bird dog
4.3-EXERCISE-Trunk raise
4.4-EXERCISE-Side plank
4.5-EXERCISE-Logrolling
4.6-EXERCISE-Low oblique sitting
4.7-EXERCISE-Tripod sit to bear crawl
4.8-EXERCISE-DNS rolling pattern
4.9-EXIT TEST-Lumbar FCE
4.10-BONUS-The Posture Talk
5.0-Developing mobility in the upper back and hips
5.1-Assessing hip and thoracic spine mobility
5.2-EXERCISE-Thoracic mobility-Quadruped thoracic rotation
5.3-EXERCISE-Thoracic mobility-Overhead wall squat
5.4-EXERCISE-Hip mobility-Z sits and shin boxes
5.5-EXERCISE-Hip mobility-Goblet squat stretch
5.6-EXIT TEST-Chapter 5
6.0-EDUCATION-How the Mind-Body Connection Affects Chronic Back Pain
7.0-EDUCATION-Rotary stability
7.1-EXERCISE-Hollow Body
7.2-EXERCISE-Pallof Press
7.3-EXERCISE-Chops-Tall 1/2 Kneeling
7.4-EXIT TEST-Rolling Plank
8.0-EDUCATION-Epigenetics and pain
9.0-EDUCATION-Building strength
9.1-EDUCATION-Performance based cues for exercise-rooting, stacking, lat engagement
9.2-SQUAT-Goblet
9.3-SQUAT-Split squat
9.4-SQUAT-Bulgarian split squat
9.5-SQUAT-Landmine squat
9.6-LUNGE-Reverse lunge
9.7-LUNGE-Skaters
9.8-LUNGE-Side lunge
9.9-LUNGE-Forward lunge
9.10-PUSH-Push up
9.11-PUSH-OH kneeling press
9.12-PUSH-Landmine press
9.13-PUSH-Floor press
9.14-PULL-Lat pull downs
9.15-PULL-Inverted rows
9.16-PULL-Deadlift
9.17-PULL-Pull ups
9.18-CARRY-Farmer's walks
9.19-CARRY-Suitcase carry
9.20-CARRY-Sandbag carry
9.21-CARRY-Racked kettlebell carry
10.0-EDUCATION-The agile spine
10.1-EXERCISE-Turkish get up (TGU)
10.2-EXERCISE-Single leg deadlift
11.0-EDUCATION-Power progressions in the spine
11.1-EDUCATION-Preparing for power-Hip dissociation drills
11.2-EXAMPLE-Met-Con for Q1
11.3-SQUAT-High box steps ups
11.4-SQUAT-Kettlebell swings
11.5-SQUAT-High box jumps
11.6-LUNGE-Scissors lunges
11.7-LUNGE-Skaters
11.8-LUNGE-Twisting scissors lunges
11.9-PUSH-Push ups
11.10--PUSH-Kneeling OH press
11.11-PUSH-Spiderman crawl
11.12-PULL-Pull ups
11.13-PULL-Inverted rows
11.14-PULL-1 arm KB rows
11.15-CARRY-Farmer's walk
11.16-CARRY-Racked KB carry
11.17-CARRY-Sandbag carry

Over 1000+ people move out of pain with the help of this course

Here are just a few of their stories.

Change in Five days

Five days ago I experienced a different type of lower back pain that was exactly the flexion induced lower back problem you describe on your site. This new information gives me an excited forecast of the future versus a depressed outlook on what the future might hold. So grateful for your site and now excited about the prospect of building a healthy back.

by Dr. Ed L., chiropractor

I can run without pain

I had massive back issues at age 35. It killed my athletic lifestyle… I'd seen physiatrists, sports medicine docs and had 2 MRIs and 2 rounds of X-rays, CT scans… after 2 years of waking up in real pain every morning I was ready to try anything. After about 6 months I could run without pain and now I can climb again (Mt. Hood, Mt. Adams, etc.) … if I had known… I could have saved myself 2-3 years of misery. Thanks for the videos that got me on my way to recovery.

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by Kevin Foley, Ph.D.

Everything he says had value-add for me!

I was at the point of going to see a Physio but was faced with a wait of quite a few days. I resorted to Dr Snell's online video assistance which reminded me of the basics about how to achieve the right posture and with solid simple exercises put me on the road to fixing my back, for myself. Everything he says had value-add for me. Thanks!

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By Pete Shepherd

I could not even walk without terrible pain...Now I ran a 100 mile ultra...

My local chiropractor referred me to Dr. Snell's website. When I first found the website I was literally flat on the floor of my living room. I worked carefully through the chapters over the next six months. Back in February, I could not even walk without terrible pain...in September, I ran a 100 mile ultra without even thinking about my back. Thank you Dr. Snell!

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By Amy C., member

Trapped by Severe Pain and Endless Confusion?

You've likely been told you have sciatica, radiculopathy, or a lumbar disc herniation. The pain shooting down your butt, thigh, calf, and foot is exhausting. But worse than the pain is the confusion—even the experts seem to hand you conflicting advice.

If you're stuck in a cycle of:

  • Fearing that your only remaining option is painful surgery.
  • Feeling dangerously "deconditioned" from bed rest.
  • Worrying that simply picking up a box will cause a flare-up.

You are not alone. And more importantly, you are not broken.

The Key is Finding Your Unique "Functional Pattern"

General advice doesn't work for specific back problems. What heals one person's disc herniation might aggravate yours. That is why cookie-cutter physical therapy often fails.

By discovering your exact starting point and your unique directional preferences, we can build a highly specific progression plan that:

  • Safely centralizes your pain bringing it out of your legs.
  • Rebuilds your foundational strength without triggering flare-ups.
  • Keeps you entirely out of the operating room.
Discover Your Starting Point

Not Ready to Commit? Try the Free Preview!

Take the guesswork out of your back pain. Get immediate, free access to the exact introductory modules that start testing your functional pattern. Zero risk, just clarity.

We respect your inbox. Unsubscribe securely at any time.

Join Thousands Who Avoided Surgery

Don't just take my word for it. Here is what happens when you finally stop guessing and start fixing.

"I was scheduled for a microdiscectomy next month. After discovering my functional pattern through this program, my sciatica is completely gone. I canceled the surgery. Dr. Snell literally saved my life."

Sarah J. Avoided Surgery

"I've been in pain for three years and felt totally deconditioned and hopeless. The coaching exercises in the VIP tier finally gave me the hand-holding I needed to feel strong again. I can actually lift my kids without fear."

Mark T. Back to Weightlifting

"The initial assessment showed me exactly what was sending the burning pain down my leg. It wasn't what my past three doctors told me. Within two weeks of doing the core drills, the pain stopped past my knee."

Elena R. Found Permanent Relief

Ready to Go All-In?

Choose the level of guidance you need to safely conquer your severe leg and back pain.

Monthly Explorer

$20/month
  • Full access to the online program
  • Guided exercise library
  • Cancel anytime if you aren't doing the work
Start Monthly

VIP Coaching

$4,000/6 months
  • Everything in Lifetime Access
  • Weekly 30-minute 1-on-1 Zoom sessions
  • Hand-held personalized progression tracking
Apply for VIP

Common Questions

Will this work if I've already had back surgery?

Yes. Many of our most successful students came to us after a failed surgery. We will guide you gently through establishing a new functional pattern so you don't aggravate your existing conditions.

I'm in severe pain right now. Is it safe to exercise?

I know it's scary. But absolute rest often makes the condition worse. Our initial free assessment is designed to safely find the specific movements that centralize and reduce your pain without causing harm.

What if I don't see results?

If you put in the daily effort and follow your functional pattern drills but still don't find relief, you can cancel your monthly membership at any time. For lifetime members, we offer a 30-day money-back guarantee.