If you have already been given mobility and control exercises that didn’t give you results, this training program is probably more diverse and progressive and movements are in the right order. That’s what will give you the results you want. If you have training program that has helped, this program will help you stay in good shape and take you to a next level, where your back is not only healthy, but also strong enough to take on more active exercise and sports again!

100% MONEY BACK GUARANTEE

If you follow the program for eight weeks but you don't get any results or you don't feel any better, we will return your money in full. That’s right. Every cent. All you have to do is send a message to our customer service team and we will take care of it for you.

Quality over quantity - control and mobility, not strength and endurance

Lack of strength is not usually the problem but rather how the brain instructs the muscles.

The muscles supporting the spine are not active. Many things can cause this and that’s why it’s important to include three parts in the treatment:  control of posture and movement, mobility of the fascia and quality exercises for step-by-step integration and strengthening.

Sciatica and neck and shoulder problems

Problems of the sciatic nerve are practically always caused either by a problem in the spine that puts pressure on this nerve or by the tightening of the piriformis in the glute. This training will treat both of these causes including the position controll of the spine and working the muscles in the glutes.

 Problems in the neck and shoulder area or the top of the spine are usually caused by either the incorrect position of the vertebrae of the neck and shoulder blades or often the tightness of the posterior kinetic chain and the incorrect position of the pelvis. This training will treat these causes and, of course, the soft tissues in the neck and shoulder area too.

You can complete all the exercises at home.

Many people have tried training without any results. If you didn’t get the expected results there are usually three reasons for it:

1. The training programme wasn’t versatile enough. Often you get, for example, only three exercises. That’s definitely not enough. The body needs different types of movement in many directions.
2. The programme didn’t cover mobility: if the fascia is tight, you have to do thousands and thousands of motor control exercises before you see any kind of effect. Mobility of the fascia has to form part of the programme.
3. The programme doesn’t progress and you end up repeating the same movements too many times. You’d think that the quality of the movement improves over time when you keep repeating one exercise over and over again, but actually, the brain needs variety. The results are exponentially faster when you change the exercises, adjust them for progress, and recycle them.

Strengthening has its place.

When the foundation of stability, “control” and mobility has been built, the spine has to be integrated with the arms and legs. It’s not enough to have a healthy and pain-free back when we’re lying down, it has to be able to withstand everyday life and training, which consists of different squats and lifts, carrying and, of course, all types of exercise.

This programme combines mobility and activation of the stabilizing muscles + functional strengthening of the muscles (extensions, curls, bending and rotation, all directions) + integration with pushing, pulls and squats.

You will get all this from the program

How to treat your back at home even if it’s really stiff or you have a bulge or a similar problem.

How to test if you have a problem with mobility or support or both.

Does back pain always require massage or spinal manipulation? No, it doesn’t, but it does always require training for mobility and training the stabiliser muscles. You’ll learn if you’ll benefit from massage or if it might be harmful and which parts should be massaged and which shouldn’t.

Medication and muscle relaxants treat back pain, right? No, they don’t, they ease the symptoms and their job is to give you the opportunity to do the exercises that will treat the cause of the pain.

Does extreme pain always need surgery? Sometimes yes, but often no. If the problem is weak control, the surgery won’t fix that. If the pain is on 24/7 and a scan has confirmed that a bulge is putting pressure on the nerve even in a neutral position, then surgery might be in order and you’ll need even more rehabilitation afterwards.

Six ways to test what the real cause of the problem is

1. Control in the area
2. Movement pattern dysfunction in the whole body
3. Mobility of the fascia
4. Movement compensation of the kinetic chain
5. Differences between the left and right side
6. Ergonomics and the day rhythm

Four different methods help train for a healthy back

1. Activating stabilizing muscles
2. Specific control of posture and movement
3. Mobility of the fascia
4. Whole movement patterns

In addition:

• How to find side differences and the limitations in your own mobility and treat them
• How to see real results by measuring how the training works and what works for you
• How to treat acute pain
• How to treat a stiff back
• How to treat side differences when the pain is only on one side
• How to separately treat the neck and shoulder area
• How to involve the legs and glutes in supporting your back when it’s active
• What are the situations when you absolutely shouldn’t train
• What are the situations when you absolutely shouldn’t lie down
• When is medication just harmful and when is it good to take anti-inflammatories
• In what situation does a surgery not help and when should you consider it and when to make the decision
• When should the back absolutely not be massaged, when is it beneficial and what muscles should be massaged
• What to do, when even walking is difficult
• What to do, when you’re otherwise fine, but training causes pain and stiffness
• What to do if you’ve had the issue for over a decade
• When is it okay to rest 100%, for how long and what should you do during the rest period
• When is it okay to start training harder and how do you know the limits and how to adjust the limits, so you can get your back to withstand even more.

Not boring information, but ”press play and follow along” -training.

The role of massage in treating the back

Why doesn’t massage always help with stiffness and training actually improves it? If stiffness comes from compensating for weakness elsewhere, only strengthening the weak area will get rid of the stiffness. Otherwise, it will always come back no matter how much you massage the area.

If stiffness is a reaction, for example, to the incorrect position of the vertebrae, a so-called “protective cramp”, massage will only make things worse. First, you have to correct the position with right movement and then the muscles usually release the tension automatically. Sometimes it’s good to then massage or use a roller to relax them, but only afterwards.

Massage is an excellent tool when you know what the real cause is and know the exact places in the body that you can and should release tension in.

The role of manipulation in treating the back

When, for example, the pelvis or vertebrae are "out of place", it is always caused by something: some part of the body is tight or something is weak (sometimes, of course, it can be caused by an accident but the effect is the same).

Manipulation fixes the position, but usually, it then goes back after a week or two, unless you start training that helps fix the problem. So you can fix the position with manipulation, but to stop it from going back into the incorrect position, you have to also fix your mobility, stability and posture / movement control. That helps you maintain the correct position. It’s exactly the same for the vertebrae. Most times you don’t even need manipulation and you can fix the incorrect position with training. Other times manipulation is useful and necessary and you continue training afterwards.

The role of medication in treating the back

Often when you visit the doctor because of a stiff or painful back, it results in a short sick leave and anti-inflammatories or relaxants. This “treatment” is unfortunately often prescribed without diagnosing the cause and just by guessing what is causing the problems. The diagnosis requires more tests or scans. Good doctors will do this.

If you have visited a doctor but were only given medication, you have a good chance of fixing your back with this training programme. If you have needed medication because of your back in the past, you must start training your back.

Inflammation is a result of something, it’s a symptom, just like tight muscles. Just medicating the symptoms won’t change what is causing them in any way and the role of the medication is just to ease the situation temporarily so that you can complete the real actions that will start fixing the cause, the exercises.

The role of surgery in treating the back

Surgery is needed in situations where magnetic imaging shows a “structural change”, for example, a radical herniation of a spinal disc that presses on the nerve so much that the pain is continuous and prevents all movement. The fact that surgeries are ineffective has been on the news a lot and it’s caused by the fact that surgery won’t improve mobility or stability.

If the problem is caused by mobility or dysfunction of control, the symptom is pain, but it won’t get better with surgery. For example, if scans confirm a bulge, and it is operated on without a proper training program for rehabilitation, the symptom and the wrong position of the vertebrae (caused by poor support) won’t go anywhere and the pain continues.

Most, that is the overwhelming majority of bulges, can be treated with training. We build the mobility that allows the vertebrae to stay in the right place and make it possible to bend and rotate without the nerves being compressed. With healthy support and mobility the bulge starts to become less severe but what is most important is that the bulge won’t take away your ability to function normally. Most people over 50 and actually a significant percentage of people over 30 all have this condition but they don’t even notice it if their muscles and control are fine.

I had a bulge when I was 26 years old and when I had my last scan at 34, I still had it but I could lift 150 kilos (330 lb) in deadlift without a belt. Structure doesn’t determine how well you can perform. This has been proven in several studies.

1. We train movements that will improve the performance of the stabiliser muscles and brains. That sounds like a difficult sentence, all you have to do is complete these exercises and the only difficult thing is that you have to do them taking your time! This really is the only difficult thing: patience. We have been told that training is effective when it hurts, but this mistaken belief is exactly why many of us have a broken back. You don’t train stabiliser muscles effectively when it hurts. 

You will get to do some heavy training too, but first, you have to be healthy and complete these slow-paced exercises which train your brains and don’t really feel like anything. They can be tough because the brain doesn’t know them. It’s exactly like learning to ride a bicycle for the first time. You probably got frustrated and kicked the tires a few times, but eventually, you repeated the exercise enough times and learned to do it. That’s how you’ll learn to do this too.

2. We will train controlled mobility and open up parts of the body for example with a ball (a fascia ball, baseball, bandy ball, or any other hard ball with a smooth surface is fine, although a tennis ball is too soft, a golf ball too small and a massage ball is too sharp). In these exercises, we will perform controlled movement in different joint angles. We’ll do them slowly and without causing any pain, just relaxing and “persuading” the body to allow the movement so it can do so in the future without any pain. Once a week we will use the ball or a roller to release a bit more tension in the tissues and that will cause a little bit of pain, but it’s only once a week and the results will be worth it!!

You can get a ball or a roller from nearly any sports store or larger supermarket and it won’t require a large investment. I will provide you with links that you can use to order the equipment too.

3. When control and mobility return, we start with simple lifts, push-ups and squats using techniques where you control your back. This will teach your body to complete HIGH QUALITY movement patterns in a way that maintains the correct position of the vertebrae and joints and you can perform in everyday life and training with a healthy back!  

Now the aim is to complete the movement slowly and in the right way! Not with maximum intensity.

My story of back stiffness starts when I was in upper secondary school. The bulge happened when I was 26 years old…

I am Jukka Harju. I live in Ylöjärvi with my daughter and spouse. Until I turned 26 I was the guy who would deadlift 200 kilos, play ice hockey and practice boxing. I trained regularly and watched what I ate carefully.

My back was always stiff and I had to shake and rotate to get it to feel like it will work right. I did a lot and I mean a lot of back, ab, and side exercises with heavy weights, hundreds of repetitions a week.

Then it happened. After one deadlift my back felt really tight. I got home, but the next morning I couldn’t put on my socks because of the pain in my back. I booked an appointment to have it checked and when I took off my shirt, the person treating me let out an “Ugh!” My lower back was bent in the shape of the letter S. The osteopath manipulated it first to get it back in place and then started to test a couple of movements and said:

“You don’t have any deep muscles…”

I could deadlift 235 kilos so I couldn’t understand what that meant. I had plenty of muscle!!! They manipulated my back a little and then gave me an exercise that focused on relaxing the extension of the back muscles (later on magnetic imaging confirmed a herniated disc).

I had done a massive amount of back and ab training and varied exercises, but still, it turned out that I hadn’t targeted them enough and especially hadn’t integrated them in a way that would have allowed me to really play sports and lift. 

What happened then? For a while, I wasn’t able to train at the gym or take part in any games. I didn’t really believe that anything would help because I had already been training in a variety of ways and pulling my abs in at the gym. So I had to try something completely different and the biggest difference wasn’t one single thing. I had been pulling in my abs and I had done exercises for the abs and obliques and played ice hockey and floorball, BUT what was missing was a clear system where I have to do three things separately and together.

And the biggest thing was that pulling in your abs is really not enough, just strengthening is really not enough, and these things don’t, for the most part, actually activate the deep muscles at all when you start measuring and that creates imbalances between the stabiliser muscles and the primary movers, in other words, control dysfunctions.

I started doing mobility exercises which target the kinetic chains and control of whole positions rather than single joints and I started doing a variety of exercises for the deep muscles. On top of that, I did functional movement training. The biggest thing that tied the whole thing together was to do integration exercises on purpose. They train the deep and surface muscles in collaboration and activate the core while you’re on your feet and working with your arms.

This worked so I added mobility and activated my deep muscles in different ways. Secondly, I did functional exercises, the back muscles and abs and obliques worked together. Third, I did separate integration exercises. And of course, I did exercises that trained the stabiliser muscles separately for stability.

The secret is not one right technique or movement, the secret is to combine these critical parts, do things in the right order, and do enough of a variety of movements while progressing all the time. There have to be many exercises because only some will work and doing many as a whole will help you improve overall performance faster and you do have to keep going forward all the time. Repeating the same thing for too long doesn’t work. Variation, progress and enough repetitions in mobility, control, strengthening and integration work.

Nowadays, even though I have a bulge, I can function fully. I have deadlifted twice my own weight, I can bring 100% intensity into boxing and I have broken my own records in Turkish get-up and one-armed snatch after my bulge!

My back can take a long-haul flight to the US and it can take lifting and playing with my 7-year-old daughter.

I have worked as a strength, endurance and nutrition coach since 2003. I thought these would be enough for good health but as we know, they’re not. I updated my skills and knowledge because I had to so I can fix my own back. I studied fascia, control and kinetic chains etc. and I have combined my knowledge into clear training and coaching programmes. I have provided advanced training to professionals and helped people who want to stay in shape for over 6 years.

I have worked online with over 42,000 customers, held workshops for over 4000 people. I have provided advanced training to over 1200 professionals. I have trained people, for example, at the Helsinki University Hospital,  Rehabilitation Centres and  Medical Centres. I also help athletes personally.

Treating a symptom doesn’t change anything, the spine needs support!

Treat back pain, sciatica, neck and shoulder pain and build support for the spine so it can withstand everyday life and training through dynamic mobility training, therapeutic motor control, and functional strengthening exercises.

Testing, induction week and a 8-week progressive and versatile training program that takes care of mobility, stability and control as well as strengthening and maintenance. 

Benefits: Treat your back to a good shape with modern techniques that have been found to work by studies and through experience. Build a functional strong back and keep it healthy!

If after the training you don’t notice a difference in your back, we will be happy to pay back all the money you invested in the course.

The price of the whole training program is only $97 and we will walk you through the first week, the treatment period and the maintenance period.

I have squeezed 15 years of experience and studies into this training program. I have made training your back healthy as simple and practical as possible and at a price that everyone who is suffering from back problems can afford.

Pros and cons

I understand that this training is not for everyone so it’s good to go through the pros and cons so you are sure this is for you when you join.

This is not some quick trick where you can take a pill or do some magic that will take care of everything. Like it says above, this training is based on improving mobility and support. This means you have to do the exercises. You will use 5-20 minutes 3-5 times a week doing the exercises in your chosen training program. You will have to train these movements. You will actually have to put your back to work. If you are not prepared to do anything, you’re in the wrong place. Training can sometimes feel a little like a task or even unpleasant if you have a lot of work to do with your nervous system. Unfortunately, there is no shortcut. You have to pay a small price in putting in the effort and sometimes even withstand some things that are a little uncomfortable so that after a while you don’t have to struggle with feeling uncomfortable all the time.

 We will change how our culture sees the back and treating it together!

Because I have experienced a bulge and how I couldn’t walk straight because of back pain or lift up my own child and I have also experienced how the back can be rehabilitated and can deadlift over 160 kilos again without a lifting belt, I want to share this information. I haven’t figured all this out by myself. This is information you can find, but it’s all in small pieces and from people who are experts in different areas and often it’s not available unless you know what to look for.

Now we’re going to spread the awareness of how to get a healthy and functional back!

No unnecessary surgery or medication and no worse case scenario where there is no rehabilitation after the surgery and medication. No stretching that is not effective, no strengthening without quality, in other words, support and mobility. Now we’ll make sure backs can work the way they’re meant to work!

What is the worst that could happen when you take part in this training program? The worst is that you are still where you started. You’ll even get your money back.

On the other hand, there is the possibility that what happened to me and many others in the training will happen to you too and you will get a healthy back that makes it possible to live a normal life and train normally! In other words, you’ll get your life and a functioning body back.