For People With a Sedentary Lifestyle
So you can sit without discomfort, sleep tight, and feel confident in your back again
Waking up in the morning stiff as a board.
Sitting straight in a chair feels impossible.
Picking something up off the floor requires a strategic plan.
Going to bed and already knowing it's not going to be a good night.
A drawer full of gadgets, braces, and supports that each promised to be the answer.
Another appointment, another temporary fix, another invoice.
The relief feels immediate but you're back on the table a week later. You're not fixing the problem. You're resetting it.
Excessive stretching can make an unstable spine worse. If a spine is hypermobile, stretching loosens the one thing holding it together.
They look promising at first but ultimately, they're a band-aid solution. In 15 years of practice, we haven't found one that worked long-term.
It covers the basics but not your specific movement patterns. The right exercises in the wrong sequence don't fix spinal instability.
“Every single one of these approaches treats the symptom rather than the structural problem underneath it. Until someone addresses why the spine keeps getting irritated, the pain will keep returning. That’s not pessimism. That’s mechanics.”
Dr. Marcin Dorchnal
Chiropractor
The Root Cause
After 15 years of clinical practice and seeing 5,000+ patient treatments, Dr. Marcin Dorchnal and Paul Bielak identified a pattern that almost every chronic back pain sufferer shares. Modern life — 8 to 12 hours of sitting daily — creates three simultaneous breakdowns in the back's support system.
When the body lacks regular, varied movement, some muscles become overworked while others become underused. This can reduce your ability to stabilize the spine effectively and may contribute to discomfort over time.
Restricted movement in the hips and nearby joints can shift more load toward the lower back during everyday activities. Over time, this may increase strain on the lumbar spine.
Spending long periods sitting can lead to changes in how muscles work together. Some muscles become less active, while others compensate. These altered movement patterns can reduce efficiency and increase the risk of irritation or injury.
Think of your spine like a camera on a tripod. When the tripod legs are stable and balanced, the camera holds still — but when the legs are uneven or loose, the camera starts shaking. That's your spine right now.
The problem isn't the pain. The problem is the instability that keeps provoking it. Until all three legs are stable and balanced, the pain will keep returning — no matter how many adjustments or stretch routines you try.
This is why we took on the challenge to create a program that addresses all three simultaneously — in the correct sequence, from the correct clinical and strength training foundation.
Who Built This
Most back pain programs are built by one person — which is why they are one-dimensional. The Good Back Basics was built by bringing both world-class disciplines into a single, sequenced system.
Chiropractor / 15 Years Clinical Practice & 57,000+ Patient Treatments
After years of watching patients return with the same pain after every treatment, Dr. Marcin identified the pattern: solutions weren't failing because patients weren't trying — they were failing because they only addressed one part of the problem. The Good Back Basics was built to change that.
BackFitPro-Certified Coach / 20,000+ Hours in Spinal Rehabilitation & 30+ Years of Movement Coaching
Paul bridges the gap between clinical rehabilitation and real-world movement training. His BackFitPro certification and specialisation in spinal rehabilitation ensures every exercise in the program is both clinically sound and genuinely achievable at home.
Why This Combination Matters: A chiropractor brings balance into the body with therapy while the trainer progressively loads the body in order to build resilience and facilitate positive adaptations. This synergy creates a space where therapy meets training.
The Solution
A holistic system that addresses all three core elements that make up a strong and healthy back. It can be done in 10 minutes a day, from the comfort of your home and without fancy equipment.
Module 1
Before rebuilding back stability, you need to understand what's breaking it. This module covers foundational back health principles (Alignment, Posture and Tone) + gives best exercises to alleviate back-pain.
Module 2
The core of the program. The work that breaks the cycle.
This is where the real transformation happens. A 10-minute daily routine — 5 specific exercises — designed to strengthen your back across multiple movement vectors. This isn't a generic "core workout." Every exercise targets the precise stability patterns which a pain-free back needs!
Module 3
The maintenance system. Where the results become permanent.
Most programs stop at relief. This one builds you a system that prevents the pain from returning. You'll learn which stretches genuinely help (and which make instability worse), and how to maintain your results with a sustainable daily practice.
Everything Included
Professional, follow-along exercise demonstrations. Watch, pause, and repeat at your own pace.
Full exercise instructions you can print and keep by your mat. No screen required.
Exact reps, sets, and intensity guidance for every week. No guessing what to do next.
The daily protocol that keeps your back strong once you've rebuilt it.
The course is yours forever. Revisit any time, and get all future updates at no additional cost.
No gym, no equipment, no appointments. Everything works in your living room, bedroom, or office.
Free Bonuses
Real Results
Almar Hilmarsson
Jessica Patterson
Casey Phelps
Ade Adeleye
Lukas Pitra
Rowan Manns
Special Launch Pricing
If you tried to get the same clinical knowledge and structured system individually:
Regular price: $97
You save $70 today
The Good Back Basics — Complete 3-stage home program · Lifetime access
One-time payment · No subscriptions · No recurring fees
🔒 Secure checkout · Instant lifetime access · 30-day guarantee
Start the program. Follow the system. If you don't feel meaningfully better within 30 days — if you're not sleeping easier, sitting longer, or moving with more confidence — email us for a full refund.
No questions. No forms. No hassle. We process every refund within one business day.
You have nothing to lose and a pain-free back to gain.
The only risk is doing nothing.
Chronic back pain doesn't stay static. The longer the instability pattern goes unaddressed, the more your nervous system learns to protect around it. The more compensation patterns develop. The harder the reset becomes.
The people who "wait to see if it improves on its own" rarely find it does. The people who act — even with scepticism, even with uncertainty — are the ones who report results.
Start My Recovery for $27 →30-day guarantee · Lifetime access · No subscriptions
Who The Good Back Basics Is Built For
Many people report feeling significantly better within the first week. However, everyone's body is different. The program is designed to provide both immediate relief and long-term healing. Most people achieve lasting results within 4-6 weeks of following the program consistently.
No! The Good Back Basics is designed to be done with minimal equipment. Most exercises can be done with just your body weight. For some exercises, we recommend having a yoga mat and resistance band, but these are optional and inexpensive.
The program is designed to fit into busy schedules. Most daily routines take 15-20 minutes. You can break these into smaller 5-10 minute sessions throughout the day if needed.
The Good Back Basics addresses the root causes that contribute to most types of chronic back pain — weak core, tight muscles, and poor movement patterns. Whether you have lower back pain, upper back pain, sciatica, or general discomfort, this comprehensive approach targets the underlying dysfunction. However, if you have a serious medical condition requiring surgery or immediate medical attention, please consult your doctor first.
That's exactly why we created this program! Most treatments only address symptoms or focus on one aspect of the problem. The Good Back Basics is different because it addresses all key aspects of building a strong and healthy back. Plus, with our 30-day money-back guarantee, there's zero risk to try it.
You get lifetime access! Once you enroll, the course is yours forever. You can revisit the materials anytime you need a refresher, and you'll get all future updates at no additional cost.
Simple: If you're not completely satisfied within 30 days, just send us an email and we'll refund 100% of your purchase. We process refunds within one business day. No hassle, no questions asked.
500+ people have already gone through the same cycle of failed treatments, rediscovered hope in this program, and built a back that works for them again. The system is ready. The only question is whether today is the day you decide the cycle ends.
✓ 15+ Training Videos
✓ Week-by-Week Progression Plan
✓ Downloadable PDF Guides
✓ Long-Term Maintenance Plan
✓ Lifetime Access
✓ 30-Day Money-Back Guarantee
One-time payment · No subscriptions · Instant access