Lower Back
Rehab
Program.
A four-week structured rehab program for non-specific lower back pain. The same evidence-based approach we use with clients in clinic, translated into a guided program you can follow at home.
One-time purchase. Instant download. Lifetime access.
Rehab
Program.
A clinical approach
Built on what works.
Not what's loudest.
If you've come to this page, chances are your back is bothering you. Maybe it has been for a while. We see this every week in clinic. Lower back pain is the most common reason people walk through our doors, and after more than a decade of treating it, we've seen what genuinely helps. We've also seen what doesn't.
What helps isn't a magic stretch or the next viral exercise. It's the right movements, in the right order, done consistently over time. That's the whole idea behind this program. The same structured progression we use with clients in clinic, packaged into something you can follow at home.
We're not going to promise you'll be pain-free in four weeks. No honest clinician would. What we can promise is a clear path forward, built by qualified professionals, grounded in the same principles we apply face to face. If you'd rather understand what you're doing than guess, this is for you.
What you get
A complete
recovery toolkit.
Everything's delivered to your email the moment you purchase. Built to be used together, designed to keep working for you well beyond the four weeks.
The 23-Page PDF Program Guide
Four weeks of structured rehab laid out session by session. We've included the rationale behind each phase, clear exercise descriptions, sets, reps, hold times, and clickable links to a video demonstration of every movement so you know exactly what to do.
The Excel Outcome Tracking Workbook
A dark-mode workbook with built-in formulas that track your progress across pain, stiffness, sit and stand tolerance, and sleep quality. You'll see your recovery on a graph as it happens, week by week. It's a more honest measure than just going off how you feel on any given day.
The Daily Movement Routine
A short daily routine you can do alongside the structured sessions. Five to ten minutes of gentle movement to keep things calm on the days in between. Most clients find this is the piece that makes the biggest difference.
Pain & Flare Management Guide
Practical strategies for managing the bad days. What's normal, what isn't, and how to dial intensity up or down based on how you're feeling. Flare-ups happen in rehab. The goal isn't to avoid them entirely, it's to know what to do when they show up.
Return-to-Activity Framework
Once you've completed the four weeks, this section helps you gradually reintroduce the things you used to do. Work, exercise, sport. A bridge from rehab back to normal life, so you don't undo the progress you've made.
The four-week progression
A structured path,
one week at a time.
Each week builds on the last. The progression is gradual and intentional, similar to how we'd progress someone in clinic.
We start gently. The goal of week one is to reduce guarding, get some basic movement back, and establish a baseline you can build from. Low intensity, high consistency.
Now we start reintroducing controlled movement patterns. The focus shifts to activating the muscles that support your spine and gradually building your tolerance to load.
This is where capacity work really begins. Stronger positions, longer holds, more demanding movement patterns. This is the foundation that helps prevent the issue coming back.
The final week brings it all together. Functional movement, daily-life patterns, and a clear framework to keep going. By the end you'll have the tools to take it further on your own.
How it works
Track what matters.
See the progress.
Recovery isn't linear, and "feeling better" isn't always a reliable measure. Some days will feel great, others won't. That's normal. The outcome tracking workbook gives you objective markers to follow, so you can see real progress over the weeks even when day-to-day feel is mixed.
What the tracker shows
Is this for me?
Built for non-specific
lower back pain.
This program is designed for the kind of lower back pain that doesn't have a clear structural cause. It's the most common kind of back pain we see, and it's also the kind that responds best to graded movement and rehab.
Read the safety section below to check this is the right fit for your situation.
Adults dealing with persistent or recurring lower back pain
People who've been told "there's nothing structurally wrong" but still feel stuck
Office workers and sedentary roles where sitting flares it up
Anyone who wants a structured plan instead of random YouTube exercises
People between physio appointments who want something to do at home
When this program isn't the right call.
This program is built for non-specific lower back pain, the kind without a clear structural or medical cause. 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 like a fall, accident, or impact
Unexplained weight loss, fever, or generally feeling unwell
Pregnancy, or any pre-existing condition you're unsure about
Common
questions.
A few things people typically want to know before starting.
Two files, delivered to your email instantly. The first is a 23-page PDF program guide with all four weeks of structured rehab, full exercise descriptions, video links, and the recovery framework. The second is an Excel outcome tracking workbook with built-in formulas that plot your progress across pain, stiffness, sit tolerance, and sleep over the four weeks.
Honest answer is that it depends. Recovery from lower back pain varies a lot. How long you've had it, what's driving it, your general health, and how consistently you follow the program all play a role. The four-week structure is designed to give your body the right inputs in the right order, but no responsible clinician can promise a specific outcome. We won't pretend otherwise.
Almost nothing. A mat or soft surface to lie on, a wall, and a chair. A resistance band and foam roller become useful in the later weeks but aren't essential. The whole thing is designed to work in a home environment without setting up a gym.
If you're getting leg symptoms like numbness, tingling, or weakness, that's 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 you've already been cleared by a clinician and the leg symptoms have settled, it may still be appropriate. If you're not sure, reach out and we'll let you know.
This program is designed to complement clinical care, not replace it. If you're already working with someone, share the program with them. They can let you know whether it fits with what you're already doing, or adjust it to suit your situation.
The final week includes a return-to-activity framework that helps you bridge back to normal life. Work, exercise, sport. If you're ready for more after that, our Base Strength Builder is a natural next step for building general resilience.
A bit of mild discomfort or temporary stiffness when you reintroduce movement is normal. It's part of the process. A meaningful increase in pain, new symptoms, or anything that genuinely concerns you isn't. Pause the program and get in touch with us or your clinician. The pain and flare management guide that's included walks you through this in detail.
As this is a digital product delivered instantly, we're unable to offer refunds once the file has been downloaded. If you have any issues accessing your file, contact us at reception@4dhp.com and we'll sort it out.
If you'd like in-person support
If symptoms persist,
we're here in clinic.
If your symptoms aren't shifting, or you'd rather start with hands-on assessment from a clinician, our physiotherapy team is available at both our Sydney clinics. The program also works well as something to do alongside ongoing care.
A structured path
back to moving freely.
Four weeks of guided rehab, built on more than a decade of clinical experience. Instantly downloadable, designed to be done at home.
The Lower Back Rehab Program is general educational health information designed by qualified clinicians. It isn't 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've read the safety guidance above and that the program is appropriate for your situation.