FixYourOwnBack-Full online course

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.

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!

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!