Winners of HM The Queen's Award for Enterprise & Innovation 2020
Fixing Your Back Pain From Home Is Now Easier Than Ever
GET YOUR PROTOCOL DOWNLOAD
"We created these protocol downloads to help those trying to fix their back pain from home, but aren't as tech-savvy, or just want an offline solution."
Answer the three simple questions below to find out which Protocol is right for you: Phase 1, Phase 2 or Phase 3
Is Your Back Pain Acute Or Chronic?
Chose the option that best describes your back pain
Acute, I've had this for less than 2 weeks
Chronic, I've had this for many months
Chronic, I've had this for years
"We've created something that we're really proud of in the Back In Shape Membership community to help people all over the world. We're committed to providing the best protocols to support our members."
Michael Fatica, Osteopath
A BACK PAIN PROGRAM CREATED BY EXPERTS
The Mayfair Clinic is a specialist back pain clinic in central London, UK. The clinic uses a blend of new technologies to offer patients a non-surgical approach to treating back pain. This is followed up with home based rehabilitation  to enhance treatment outcomes. 

The Back In Shape Program uses bespoke protocols created by The Mayfair Clinic. Specific, principled stretches and exercises at the right time, delivered in a progressive manner to help relieve pain, fix weaknesses and provide a lasting solution for back pain.
If you're struggling to even get out of bed or move around your own home, this is the right place to start.
PHASE 1 PROTOCOLS ARE THE CORRECT STARTING POINT FOR YOU...
What helps you get relief? Phase 1 has two main approaches, 1 is avoidance of the bad and 2 is doing the right things to take pressure off the injury so healing can take place!
  • Helps you avoid common mistakes
  • Direct guidance on your back pain 
  • ​Support with actionable protocol
  • Decrease inflammation and injury
  • ​Improve movement & mobility
  • ​Get you on your feet and moving again
  • ​Get you out of crisis, ready for future rehab
16 Page Phase 1 PDF
£
12.99
Complete Phase 1 Protocols
  • Phase 1 Understanding Back Pain
  • Phase 1 When Is Back Pain An Emergency
  • Phase 1 Avoiding Back Pain Mistakes
  • Phase 1 4 Step Protocol For Back Pain Relief
  • 0 to 14 day Back Pain Relief Protocol
  • Core Engagement & Stability
  • Lower Body Stretching Protocol
  • Lumbar Decompression Protocol
  • Icing Protocol
Getting You Out Of Crisis
We've given you some specific protocols to help reduce pain & inflammation so you can start to fix your back properly.

This is a great resource to help anyone with back pain whether it's acute or chronic.
  • If back pain is stopping you from getting around your house
  • It's waking you up at night or disturbing your sleep
  • ​Your at a loss with what to do to help your back pain
Our expert team have created these protocols to mimic those used to great effect at The Mayfair Clinic. So you can rest assured that these are protocols that can really help you too.
If you're able to take short walks of up to 15 minutes outside.
PHASE 2 PROTOCOLS ARE THE CORRECT STARTING POINT FOR YOU...
Often it's a lack of coherent muscular support that stops someone from being able to free themselves from back pain. Strengthening is needed, but the wrong strengthening exercises can set you back!
  • Helps you avoid common pitfalls
  • Direct guidance on strengthening
  • ​Support with actionable protocols
  • Slowly & carefully build yourself up
  • ​Improve movement & mobility & resilience
  • ​Get back to doing what you love
  • ​Build momentum in the healing process
15 Page Phase 2 PDF
£
12.99
Complete Phase 2 Protocols
  • Phase 2 How To Avoid Relapse
  • Phase 2 Avoiding Common Mistakes
  • Phase 2 Action Plan to Safeguard Recovery
  • Phase 2 28 Day Body-weight Protocol
  • Advanced Core Stability Level 1
  • Dynamic Stability
  • Compound Finisher
  • Lower Body Stretch Protocol
  • Lumbar Decompression Protocol
  • Icing Protocol
Getting Your Back In Shape
Phase 2 can take you from walking about 15 minutes a day, to really being able to do much more, but you must progress!
  • If you have regular relapses but aren't housebound
  • If you're nervous about which exercises to do or having another relapse set you back
  • If you know that having persistent back ache is not right & want to make the change
Our expert team have created these protocols to mimic those used to great effect at The Mayfair Clinic and create a strong foundation. These protocols have the right balance of strengthening & mobility & you'll be able to progress at your own pace through the weeks.
If you're able to do lots of things and walk with ease but there is that nagging back ache that fluctuates and won't go away.
PHASE 3 PROTOCOLS ARE THE CORRECT STARTING POINT FOR YOU...
It's unlikely you'll be on this page if you need Phase 3, it's really the natural progression for those that move successfully through Phases 1 & 2. 
  • Employ safe resistance exercises
  • Build intensity to your workouts with bands
  • A series of back friendly protocols to push you
  • Continue the progress of previous protocols
  • Really bullet-proof your back!
  • Improve your fitness & wellbeing
12 Page Phase 3 PDF
£
12.99
Complete Phase 3 Protocols
  • Phase 3 28 Day Bands Protocol
  • Advanced Core Stability Level 2
  • Posture Engagement Super-Set
  • Dynamic Leg Builder
  • Dynamic Core Builder
  • Lower Body Stretch Protocol
  • Lumbar Decompression Protocol
  • Icing Guidance
Getting Your Back In Shape For The Longterm!
Phase 3 is more of a lifestyle workout, keeping your body strong and fit & is possible for EVERYONE because we've selected the right exercises for anyone with a history of back pain.
  • You're looking for a safe back friendly workout
  • You have a history of past back weakness
  • You've been through Phase 1 & 2 successfully
At The Mayfair Clinic we see even the most serious cases of back pain recover to progress safely onto exercises that include those in Phase 3. It's the perfect routine for anyone looking to get fit & healthy in a way that keeps their back in shape & free from injury. 
The Three Phases Compared
To get to this point on the page, you must have already answered those 3 short questions and now know which Phase is the best starting point for you. But just for clarity here's them again side by side!
Phase 1 PDF
£
12.99
Complete Phase 1 Protocols
  • Phase 1 Understanding Back Pain
  • Phase 1 When Is Back Pain An Emergency
  • Phase 1 Avoiding Back Pain Mistakes
  • Phase 1 4 Step Protocol For Back Pain Relief
  • 0 to 14 day Back Pain Relief Protocol
  • Core Engagement & Stability
  • Lower Body Stretching Protocol
  • Lumbar Decompression Protocol
  • Icing Protocol
Phase 2 PDF
£
12.99
Complete Phase 2 Protocols
  • Phase 2 How To Avoid Relapse
  • Phase 2 Avoiding Common Mistakes
  • Phase 2 Action Plan to Safeguard Recovery
  • Phase 2 28 Day Body-weight Protocol
  • Advanced Core Stability Level 1
  • Dynamic Stability
  • Compound Finisher
  • Lower Body Stretch Protocol
  • Lumbar Decompression Protocol
  • Icing Protocol
Phase 3 PDF
£
12.99
Complete Phase 3 Protocols
  • Phase 3 28 Day Bands Protocol
  • Advanced Core Stability Level 2
  • Posture Engagement Super-Set
  • Dynamic Leg Builder
  • Dynamic Core Builder
  • Lower Body Stretch Protocol
  • Lumbar Decompression Protocol
  • Icing Guidance
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