AKMI Human Performance

Ease Your Low Back Pain

An 8-Week Plan to Ease Low Back Pain and Load Your Back Again

An 8-week program that takes you step by step from calming pain to lifting with confidence: breathing re-education, hip hinge retraining, trunk endurance and progressive loading. Each phase ends with checkpoints that tell you when you are ready to move on.

Get the Program · $57 See what’s inside

Is This for You?

The program is written for people who recognise themselves in these lines.

This Is for You If

  • You have recurring low back pain that limits your daily activities or training
  • Sitting for long periods makes your back stiff and painful
  • You avoid deadlifts, squats, or bending because of back fear
  • Your back 'locks up' after yard work, carrying groceries, or playing with your kids
  • You've tried massage, chiropractic, or painkillers but the pain keeps returning
  • You want a structured plan instead of random YouTube stretches

Before You Start

  • No diagnosed cauda equina syndrome or progressive neurological deficit
  • No recent spinal fracture or acute disc herniation with severe leg pain or weakness
  • Able to walk for 10 minutes without a clear rise in pain
  • Seen by a healthcare provider about this back pain if it has never been assessed

The 8-Week Protocol

4 phases. Each builds on the last, and each ends with checkpoints you measure yourself before you move on.

Phase 01

Pain Reduction & Breathing Reset

Weeks 1-2 · Daily (5-6x/week minimum) · 20 min

Calm the pain, restore relaxed belly breathing, and get the back moving gently every day.

Phase 02

Hip Hinge Retraining & Core Endurance

Weeks 3-4 · 5x/week · 25 min

Restore the hip hinge pattern, build trunk endurance, and reduce fear of movement.

Phase 03

Progressive Loading & Movement Integration

Weeks 5-6 · 4x/week · 30 min

Load the hip hinge and trunk control with weights, and carry them into compound movements.

Phase 04

Maintenance & Self-Monitoring

Weeks 7-8 · 3x/week · 20 min

Consolidate gains, build a maintenance routine, and set up self-monitoring habits that keep them.

Everything Included

Branded PDF Program

Every exercise with its dose, cues, target muscles, common mistakes, regression and progression, plus what each phase corrects and how you measure it. Yours to keep.

Exercise Library

One year of platform access to every exercise with its demonstration and target muscles, linked from the PDF.

Self-Assessment Checkpoints

A progress tracker for your baseline and every checkpoint, so you compare against your own numbers.

Your Checkpoints

  • Pain Scale Tracking
  • Flexion Tolerance Test
  • Hip Hinge Quality Check
  • Side Plank Endurance Test
  • Deadlift Form Check
  • Pain Scale Retest
  • Final Pain Scale Comparison
  • Flexion Tolerance Retest
  • Loaded Movement Confidence

Equipment

  • Yoga mat or soft floor surface
  • Sturdy chair and a box or bench at knee height
  • Light dumbbell or kettlebell (8-12 kg), two for the carry
  • Broomstick or dowel
  • Wall space
  • Smartphone for self-assessment recordings

When to Stop and See a Professional

The program lists these stop signs on its first pages. If one appears, pause and get checked.

  • Sudden loss of bladder or bowel control (seek emergency care immediately)
  • Progressive weakness in one or both legs
  • Numbness in the saddle area (inner thighs, groin, buttocks)
  • Pain that worsens at night and is unrelated to position or movement
  • Unexplained weight loss combined with back pain
  • Fever accompanying back pain
  • Pain following significant trauma (fall, car accident)

Frequently Asked Questions

How do I get access?

Right after payment you receive an email with your PDF and the link to your platform access. The PDF is yours to keep. Platform access, with the exercise library and the progress tracker, lasts one year from purchase.

What equipment do I need?

Yoga mat or soft floor surface; Sturdy chair and a box or bench at knee height; Light dumbbell or kettlebell (8-12 kg), two for the carry; Broomstick or dowel; Wall space; Smartphone for self-assessment recordings.

Who should not start this program on their own?

Read the prerequisites before you buy: No diagnosed cauda equina syndrome or progressive neurological deficit; No recent spinal fracture or acute disc herniation with severe leg pain or weakness; Able to walk for 10 minutes without a clear rise in pain; Seen by a healthcare provider about this back pain if it has never been assessed. If any of the stop signs below appears, pause the program and see a healthcare professional.

Does it include a coach?

No. It is a self-guided program: you measure your baseline, follow the phases and re-measure at every checkpoint. If you want a plan written around your own body by a coach, that is the full AKMI assessment.

Is this a substitute for medical care?

No. It is an exercise program. It does not diagnose or treat any disease. If your pain is severe, recent or getting worse, see a healthcare professional before you start.

Start the Low Back Pain Correction Program

One-time purchase. The PDF is yours to keep. One year of exercise library access and progress tracking.

$57
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