The 2-minute reset
Lie on your back, knees bent, feet flat. Breathe low and slow for 2 minutes. It calms the nervous system that's amplifying your pain.
No paywall. No sign-up. Every strategy, video, and piece of knowledge that helped us beat back pain — free for life, in your language.
Strategies that work
Small, repeatable actions from the evidence and from people who've walked through what you're walking through.
Lie on your back, knees bent, feet flat. Breathe low and slow for 2 minutes. It calms the nervous system that's amplifying your pain.
Five short walks beat one long one. Aim for 5 minutes every hour you're awake. Motion is lotion for a stiff back.
Lie face-down, hands under shoulders, gently press your chest up. 10 slow reps, 3–4 times a day. Stop if pain travels further down the leg.
Hips slightly higher than knees. Screen at eye level. Stand every 30 minutes. Your workstation is a treatment, too.
Side sleepers: pillow between the knees. Back sleepers: pillow under the knees. A good night undoes a bad day.
Pain is a signal, not a diagnosis. Chronic pain often persists after tissues heal. Gentle, graded movement is the way out.
Watch & learn
Hand-picked from clinicians and researchers we trust. Turn on captions — YouTube auto-translates into your language.
Stuart McGill
Lorimer Moseley
Bob & Brad, PT
Stuart McGill
Peter O'Sullivan
Physio Network
Deeper knowledge
Robin McKenzie's method for centralizing pain — the videos, papers, and worksheets PTs still teach today. Translated captions and article summaries included.
Stuart McGill's bird-dog, side plank, and modified curl-up — plus the science on why endurance beats strength for the low back.
Lorimer Moseley, Peter O'Sullivan, and the studies that changed how we think about chronic back pain. Full transcripts, translated.
Feldenkrais, Alexander, and gentle nervous-system work that quietly changes how you move.
Most back pain — even the kind that has hurt for years — improves with the right movement, sleep, and understanding. Thousands of people who thought they'd be in pain forever are not. You can be one of them.
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