21-Day Back Pain Program (FREE PDF Version)

I was diagnosed with L4, L5, and L5-S1 herniated discs, and I was able to complete the entire 21-day program. I've regained about 65% of my mobility, as I've returned to my work as an HVAC technician. However, I still experience pain in my lower back on the left side, and it radiates down my left leg, but only when I'm standing. My thigh and knee hurt after walking for about 25 minutes or when standing for that same duration. I can only work comfortably when sitting. During the 21-day program and up to now, I've been seeing a physiotherapist every two days for massages, but the pain is still present occasionally.

After a serious sprain, I found myself on crutches for over a week. Sciatica started to appear, but I wasn't surprised, as I've been familiar with back pain since I was 18. After 8 weeks of sciatica, I finally managed to get an MRI. The result: 2 herniated discs at 29 years old. Relied to have a diagnosis, I was terrified when surgery was mentioned. My condition worsened, and I had great difficulty just walking, feeling like there was no way out. After seeing a general practitioner to share my despair, I was given two weeks off work. This gave me a chance to step back from a very complicated situation at work. Your program supported me during the summer when I couldn't see my physiotherapist, and the pain has clearly decreased. I can now walk more than 6 km again. It's still a bit tight in the mornings, but the cycle now seems positive. Thank you for this program, which has helped me regain confidence in my movements.

Hello, I've just discovered your 21-day program, and I'm following it. I've been suffering from back pain for many years, dealing with chronic sciatica. I also had back surgery in 2008, but it didn't solve my pain. In November 2023, I had a traffic accident while practicing cycling despite my back issues, and a vehicle hit me. A T12 fracture with vertebral compression was diagnosed. Since then, the pain has persisted, and the latest MRI shows a protrusion where the pain is most intense. I wanted to sincerely thank you for the program you've created, which is already helping me feel better. The explanations are very clear, and the exercises are easy to perform based on my pain. Personally, I follow everything you do on your website. Thank you so much for your help, which allows me to stay active with my body through movement and awareness, depending on my pain. 😇

I've just started the program, and it's very well-structured. I'm confident it will help me with my osteoarthritis-related pain. A big thank you for your generosity!!!

I followed the 21-day program, as I was dealing with a herniated disc that caused pain all the way down my leg. The back pain has now stabilized, and there's no more pain in my leg. I will continue to follow the advice to eliminate the pain completely. Thank you, Anas. What do you recommend next? »

An incredibly well-structured and thorough exercise program, with gradual progression in each session.