Lower Back Pain Management Program | Mike Foster Fitness
12-Week Online Coaching Program

Reduce and Better Manage Your Lower Back Pain in 12 Weeks
So you can move, train, and live with more confidence again

A structured online system that rebuilds strength, improves movement patterns, and helps you take control of your back. In many clients, pain reduces significantly – and in some cases, it’s no longer a daily problem.

  • ✅ Wake up with less stiffness, less “background ache”, and fewer flare-ups.
  • ✅ Lift, move, and train again with a clear plan that respects your back.
  • ✅ Understand what triggers your pain – and how to calm it down when it kicks off.
Start My Back Pain Plan (£399) Or 3 × £149 Payment Plan See everything included ↓

30-Day Relief Guarantee: If you follow the plan and stay in touch, you should notice clear improvement in 30 days – or I’ll keep coaching you at no extra cost until you do.

Personalised Online Coaching · 1:1 Support
Before
Guessing & Googling
Random stretches, conflicting advice, pain that keeps coming back.
After
Plan, Strength & Control
A clear path, weekly coaching, and back-aware training for the long term.
Typical Approach
Treating symptoms, chasing pain, and hoping today isn’t “one of those days”.
This Program
Addressing the root with strength, stability, and coaching that adapts to your body over time.
💻 Desk workers 🧑‍💻 People who sit a lot 🏋️ Lifters & gym-goers 👨‍👩‍👧 Busy parents
For people who want to get strong and active again – not just “manage” their back forever.
💻 Desk workers 🏋️ Lifters 👨‍👩‍👧 Busy parents
Why Your Back Still Hurts

It’s not because you’re “broken” – it’s because no one has given you a full plan.

Most people with long-term back pain are stuck in the same loop: short-term relief, then another flare-up. Here’s what’s really going on.

⚠️
You’re chasing symptoms
You stretch where it hurts, foam roll the tight bits, and take painkillers – but never actually change how you move or stabilise.
🏋️
Your technique might be aggravating things
Even “good” exercises can irritate a sensitive back if your bracing, hinging, or setup isn’t dialled in for your body.
🧱
No one taught you how your body stabilises
Breathing, core tension, and hip position decide whether your spine feels supported or vulnerable every time you move.
📉
You don’t have a personalised plan
Random exercises and generic rehab templates won’t cut it. Your pain pattern and training history are unique.
The Solution

A step-by-step online system built for chronic and recurring lower back pain.

This isn’t “3 stretches for back pain”. It’s a complete 12-week coaching and strength system that meets you where you’re at, with the aim of reducing pain, building resilience, and – where possible – getting you back to the things you enjoy.

1
1:1 Onboarding Assessment
Movement screen + pain pattern analysis so we know exactly what’s driving your symptoms and what to avoid.
2
Personalised 12-Week Plan
Mobility, core stability, posterior chain strength, and lifestyle tweaks built around your back – not a template.
3
Weekly Coaching & Form Checks
Weekly video check-ins, form breakdowns, and program tweaks so you’re never guessing or training in the dark.
4
Daily Micro-Habits
15–20 minutes per day plus tiny posture, bracing, and breathing habits that add up to big changes over time.
5
Return to Training & Life
Back-aware gym progressions so you can return to the gym, hobbies, and everyday life with more confidence and less fear.
What Results Can You Expect?

Real-world outcomes for people who were tired of being “the one with a bad back”.

Everyone’s back story is different, so no coach can honestly promise to “fix” every case. But with the right plan and communication, most clients see clear improvements – sometimes dramatic.

Desk Worker
From daily painkillers to manageable workdays
  • Pain levels reduced significantly within 8 weeks.
  • Can sit for longer without constant “resetting” the back.
  • Daily walks and 2–3 training sessions per week without regular flare-ups.
Active Adult
Back to full days without constant worry
  • Less stiffness and end-of-day soreness in the first month.
  • Can handle busy days, family life, and activity with more confidence.
  • Feels in control instead of waiting for the next bad spell.
Lifter
Progressing lifts with less fear of flare-ups
  • Back to hinge patterns with strong, safer technique.
  • Building glutes, hamstrings, and core instead of just avoiding certain lifts.
  • Understands how to adjust training on “niggle” days so progress doesn’t stall.
Everything You Get

The Lower Back Pain Management Program – 12 Weeks of Coaching & Support

A complete strength and lifestyle system designed specifically for chronic and recurring lower back pain, so you can stop guessing and start progressing.

  • 12-Week Personalised Program £399 value
  • 1:1 Movement Assessment + Pain Pattern Profile £199 value
  • Weekly Video Coaching & Form Feedback £249 value
  • Back-Aware Gym Lifts Masterclass £149 value
  • Daily Micro-Habits Protocol £99 value
  • 30-Day Flare-Up Emergency Plan £79 value
  • Desk Athlete Ergonomic Setup Guide £49 value
  • Return-to-Training Performance Module £79 value
  • 21-Day Core Recode Challenge £69 value
🔐 12-Week Online Program · Limited spots

Join the Lower Back Pain Management Program

£399 £1,371

Full access to the structured plan, weekly 1:1 coaching, and all bonuses.

Pay in Full – £399 3 × £149 Payment Plan

Choose to pay in full or spread the investment over 3 monthly payments.

I only take on a limited number of back-pain clients at a time to keep coaching quality high.

Program Bonuses

Join now and get these limited-time bonuses included.

These are designed to support you on bad days, busy weeks, and when life gets in the way – so you still move forward.

Bonus
30-Day Flare-Up Emergency Plan
A plug-and-play step-by-step script for bad pain days so you know exactly what to do, what to avoid, and how to calm things down.
Bonus
Desk Athlete Ergonomic Setup Guide
Simple, practical tweaks to your workspace and day that reduce the load your job puts on your back.
Bonus
Lifting Performance Module
Progressions and coaching cues so you can return to strength training and daily movement with more confidence and less fear.
Bonus
21-Day Core Recode Challenge
Short daily videos that retrain how your body stabilises, from breathing and bracing to hip position.
✅
30-Day Relief Guarantee – or I coach you for free until you see improvement.
If you show up, follow the plan, and communicate with me – I carry the risk, not you. You should see clear progress in how you feel and move within the first 30 days; if not, I’ll keep working with you at no extra cost until you do. No coach can promise to completely fix every back, but we can stack the odds heavily in your favour.
Questions

Frequently Asked Questions

If you’re living with back pain, you should be picky about who you work with and how. Here are the most common questions people ask before joining.

What if my back pain is severe or long-term? +
If your pain is severe, long-term, or you’re not sure whether it’s safe to train, we’ll talk about it in your onboarding assessment. I’ll always respect medical red flags and refer you out if anything doesn’t look right. The program is built to adapt to your starting point – some people see big changes, others see steady improvements and better control over their symptoms.
Do I need equipment or a full gym? +
We’ll build your plan around what you actually have. If you’ve got access to a gym, great – if not, we can make serious progress with a few basics (dumbbells, bands, maybe a kettlebell). You’ll get a clear setup list in your onboarding so we can design the most effective plan with your equipment.
How long are the sessions and how often will I train? +
Most people follow the plan with around 15–20 minutes per day of targeted work plus 2–3 training sessions per week. We’ll fit the plan to your schedule so it’s realistic – consistency beats perfection every time.
Can I still lift or do other activities while we work together? +
In most cases, yes – and that’s the goal. We’ll adjust your training or activity levels to what your back can tolerate, then build you up from there. You’ll learn how to auto-regulate sessions so you don’t have to quit the things you enjoy every time your back grumbles.
Can you guarantee my pain will be 100% gone? +
No responsible coach or therapist can guarantee that. What I can confidently offer is a structured plan, ongoing coaching, and a very high chance of you being in a better place with your back – often much better – than you are now if you show up and do the work.
How is this different from seeing a physio? +
Traditional appointments are short, infrequent, and often focus on symptom relief. This is a 12-week coaching relationship with weekly contact, video feedback, and a full strength & lifestyle plan – not just a list of exercises on a sheet of paper.
Ready to Get Started?

Get your back under control and get your life – and training – moving again.

If you’re tired of just “putting up with” your back, this program gives you a realistic, structured way to improve it – and in some cases, to get to a point where it’s barely a factor in day-to-day life.

Pay in Full – £399 3 × £149 Payment Plan
Prefer to speak first? Use the contact options on this site and mention the “Lower Back Pain Management Program”.
© Mike Foster Fitness – Lower Back Pain Management Program Online coaching – results vary based on individual history, effort, and communication.