Is This Program Right for You?

Step 1 of 3 — Safety check

Let's start with a quick safety check

Check any symptoms you are experiencing right now. This helps us make sure you get the right guidance.

⚠️ Seek emergency care immediately if you have any of these right now:

Loss of bladder or bowel control Numbness in groin or inner thighs Progressive weakness in both legs Severe pain after a fall or accident

Also check if present

Shooting pain down leg, below the knee Numbness or tingling in leg, foot, or toes Burning or electric sensations in the leg Weakness lifting your foot or toes

Step 2 of 3 — Your situation

Tell me a little about your back

No right or wrong answers - just describe what is true for you.

Where is your pain or discomfort? (choose all that apply)

Lower back (center or both sides) Lower back + hip or buttock Lower back + upper back or neck I had back surgery and I am cleared to exercise I have general stiffness or discomfort - no clear diagnosis

How long have you had this problem?

Less than 6 weeks (it is relatively new) 6 weeks to 6 months More than 6 months (it keeps coming back) On and off for years

What makes it worse? (choose all that apply)

Long periods of sitting (desk, car, sofa) Standing or walking for a while Bending forward (tying shoes, picking things up) Morning stiffness - takes time to "warm up" I am not sure / it varies

Step 3 of 3 — Quick movement check

Two simple questions about how you move

No need to test anything right now - just answer based on how your body feels in daily life.

Can you stand up from a low chair without using your hands?

Yes, easily Yes, but it feels uncomfortable or stiff I usually need to use my hands It is painful to try

How stiff do you feel in the morning?

I feel fine right away - no stiffness A little stiff for 10-15 minutes Stiff for 30 minutes or more I feel stiff and uncomfortable most of the day

Is this program right for you?