Welcome to UnSit Your Back: Part 1 - Spine Safety

Congratulations on taking the first, most crucial step toward a pain-free back. The goal of this free introductory program is to build your foundation of spine safety.

First, you'll learn to control your environment with proper ergonomics. Then, you'll integrate simple, powerful movements to protect your spine during daily life. Let's begin.

Step 1: Master Your Environment (Ergonomics)

Before we can build strength, we must stop causing harm. These lessons will teach you how to set up your daily environment to support your spine, not stress it.

Lesson 1 - Neutral (1)

Lesson 2 - Sitting (1)

Lesson 3 - Standing (1)

Lesson 4 - WARNING! (1)

Step 2: Master Your Movement (Daily Prehab)

With your ergonomics dialed in, let's master the foundational movements. This daily routine will build the essential stability you need to stay safe.

Technique Introduction (1)

5-min Follow-Along Session (1)

Step 3: Your Toolkit (Downloads)

Use these resources to keep these principles top-of-mind and reprogram your daily habits.

Printable checklists:

What's Next? From Safety to Stability

You have now built your foundation of Spine Safety. You've learned how to reduce daily damage and integrate protective movements.

The next step is to build true, resilient strength so you can move with confidence and power.

UnSit Your Back Part 2: Stability is my complete 12-week video course designed to help you systematically eliminate pain and build a truly robust core from the ground up.

If you are ready to move from simply managing your pain to making yourself bulletproof, this is the next step.