4D Clinical Program
Get Your Back Moving Again Without Guessing, Googling, Or Waiting It Out
The four-week rehab structure our physiotherapists and exercise physiologists use with clients in clinic, built to be done at home in twenty to thirty minutes, three times a week.
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- No gym, just a mat, a wall and a chair
- Instant download, yours to keep
- Built by AHPRA registered clinicians
Why week one matters
You stop moving. You wait for it to settle. You scroll for a stretch that helps.
By day five you have tried eleven exercises from six different people, and you still have no idea which of them is doing anything. Some of them feel better. Some of them feel worse. None of them are in any particular order.
Lower back pain is the single most common reason people walk through our doors. What we see, week after week, is almost never a lack of effort. It is a lack of order.
The shift
Not a magic stretch. A sequence.
What actually helps is the right movements, in the right order, done consistently. That is the whole thing. It is also the part that is impossible to get from a search bar, because a search bar gives you exercises, not a progression.
So we took the exact four-week progression our physiotherapists and exercise physiologists run with clients in clinic, settle, activate, strengthen, integrate, and wrote it down session by session. Same structure. Same rationale. Delivered as something you can open on your phone in your lounge room.
Imagine if you had
- A plan for today, and for the twenty-seven days after it
- A way to see whether you are actually improving, instead of guessing off how you woke up
- Something sensible to do on the days in between, rather than nothing
You might be thinking you need
- A gym membership
- Expensive equipment
- An hour a day
- To already be flexible or fit
- To wait until the pain has gone before you start moving
You don't.
The price
$40 → $4
It used to be $40. We would rather it was in the hands of the person searching at eleven at night with a sore back than sitting behind a price they have to think about. So it is now four dollars, which covers the transaction and very little else. That is the point.
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What you get
Five parts. Built to work together.
The 23-Page Program Guide
Four-weeks of structured rehab laid out session by session, with the reasoning behind each phase, sets, reps, hold times, and a clickable video demonstration for every single movement. You are never guessing at what a movement should look like.
The Outcome Tracking Workbook
An Excel workbook with built in formulas that plot pain, morning stiffness, sit and stand tolerance, and sleep quality across the four-weeks. It gives you a measure that is more honest than how you happen to feel on a Tuesday.
The Daily Movement Routine
Five to ten minutes of gentle movement for the days between structured sessions. Most clients tell us this is the piece that makes the biggest difference, because it is the piece that keeps the momentum going.
The Flare Management Guide
What is normal, what is not, and how to dial intensity up or down based on the day you are having. Flare ups happen in rehab. The goal is not to avoid them entirely, it is to know exactly what to do when one shows up.
The Return to Activity Framework
The bridge from rehab back to normal life. Work, exercise, sport, reintroduced gradually so you are not undoing the four-weeks you just put in.
The four-week progression
Each week earns the next one.
Settle
Calm the system and restore a baseline. Low intensity, high consistency. The goal is to reduce guarding and get some basic movement back, not to push.
Activate
Reintroduce controlled movement patterns and start building tolerance to load, focusing on the muscles that support your spine.
Strengthen
Capacity work begins properly. Stronger positions, longer holds, more demanding patterns. This is the part that matters for keeping it away.
Integrate
Functional, daily life movement patterns brought together, plus a framework to keep going once the four-weeks are done.
Exactly what lands in your inbox
Four-weeks. Twelve structured sessions at three per week, twenty to thirty minutes each. A twenty-three page PDF program guide with sets, reps, hold times and a video link for every movement. An Excel outcome tracking workbook with the formulas already built. A five to ten minute daily routine. A flare management guide. A return to activity framework. Delivered to your email the moment you buy, and yours to keep.
This is not four-weeks of exercises. It is the first time you will have a reason for every single thing you are doing.
Is this for me?
Built for non-specific lower back pain.
This is designed for the kind of lower back pain that does not have a clear structural cause. It is the most common kind we see, and it is the kind that responds best to graded movement and structured rehab.
- Adults dealing with persistent or recurring lower back pain
- People told there is nothing structurally wrong who still feel stuck
- Office workers and sedentary roles where sitting flares it up
- Anyone who wants a structured plan instead of random videos
- People between physio appointments who want something to do at home
When this is not the right call
If any of the following apply to your situation, please see a clinician for in-person assessment before starting:
- Pain that wakes you at night, or is constant and unrelenting
- Numbness, tingling, or weakness in the legs or feet
- Loss of bladder or bowel control. Seek medical care immediately.
- Pain following recent significant trauma such as a fall, accident, or impact
- Unexplained weight loss, fever, or generally feeling unwell
- Pregnancy, or any pre-existing condition you are unsure about
This program is educational and is not a substitute for individualised clinical assessment. If you are unsure whether it suits your situation, speak with your GP, physiotherapist, or one of our clinicians first. We would rather you check than push through something we would want to look at properly.
Start today
- 23-page PDF guide
- Excel outcome tracker
- Daily movement routine
- Flare management guide
- Return to activity framework
- Instant download
$40 $4
That is $1 a week
Get instant access $40 $4One time payment. Instant download. Yours to keep, with no subscription. Digital products cannot be refunded once downloaded, which does not limit your rights under the Australian Consumer Law.
Before you start
Common questions.
Do I need equipment?
No. A mat or soft surface, a wall, and a chair. A resistance band and foam roller become useful in the later weeks but are not essential. The whole thing is designed to work at home without setting up a gym.
How long until I feel better?
The honest answer is that it depends. How long you have had it, what is driving it, your general health, and how consistently you follow the program all play a part. The four-week structure is built to give your body the right inputs in the right order. No responsible clinician can promise a specific outcome, and we are not going to pretend otherwise.
What if I have a disc issue or sciatica?
Leg symptoms such as numbness, tingling or weakness are a sign to get in-person assessment before starting anything. This program is built for non-specific lower back pain rather than nerve related symptoms. If a clinician has already cleared you and the leg symptoms have settled, it may still suit. If you are not sure, contact us and we will tell you.
I am already seeing a physio. Is this still useful?
Yes. It is designed to complement clinical care, not replace it. Share it with whoever you are working with. They can confirm it fits alongside what you are already doing, or adjust it to suit you.
What if my pain increases during the program?
Mild discomfort or temporary stiffness when you reintroduce movement is normal and expected. A meaningful increase in pain, new symptoms, or anything that genuinely concerns you is not. Pause and contact us or your own clinician. The flare management guide walks through this in detail.
How long do I have access, and what about refunds?
The files are yours to keep, with no subscription and no expiry. Because this is a digital product delivered instantly, we are unable to offer refunds once the file has been downloaded. Nothing here limits your rights under the Australian Consumer Law. If you have any trouble accessing your files, email reception@4dhp.com and we will sort it out.
Prefer hands-on assessment first? Our physiotherapy team is in Sydney CBD and Norwest. Book an appointment.
Start week one today.
Four-weeks of guided rehab built by qualified clinicians, downloadable in the next sixty seconds.
Start the program for $4Secure Shopify checkout. Files emailed immediately.
The Lower Back Rehab Program is general educational health information designed by qualified clinicians. It is not a substitute for individual medical advice, diagnosis, or in-person clinical assessment. If you have any concerns about your symptoms, please consult your GP, physiotherapist, or another qualified healthcare professional. By purchasing, you acknowledge that you have read the safety guidance above and that the program is appropriate for your situation.