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There's no reason to wait.

Start feeling better in just one week. Become a member of BackForever and improve your back pain naturally and permanently. Your membership includes:

Streaming Video:

Expert on-demand instruction on everything you need to strengthen your back.

Webinars and Podcasts:

Interesting, informative – choose the health topics that matter most to you.

Weekly Email Updates:

On-going updates with tips, information, fresh ideas.

Live Classes:

Amp up engagement with live-streamed classes


Keep on track and ensure you stay pain-free with accountability milestones.

I have had serious neck stenosis issues for years and to put it simply: Jeremy James’s BackForever protocol has fixed me. A combination of neck and back strengthening exercises, patiently rolled out over time, has made the difference.

-Bob Hurst, NY, former Vice Chairman, Goldman Sachs

I am a mother of four and love to exercise and stay active. Surprisingly, a lot of my exercises and activities were contributing to my recurring back problems. Now, following the BackForever program, I am almost always completely pain free. When I do have the occasional mild flare up, I know how to end it myself, thanks to the knowledge I got from Dr. James’s careful teaching. I am now more active than I was 10 years ago.

-Juliette Ferrell, Aspen, CO

When I found Jeremy, I was recovering from a herniated disc in my lower back and in quite a bit of pain. Through our work together and the expertise and exercises he has provided, I now have a daily maintenance program for my lower back that has kept me pain free and has me keeping an active lifestyle. I couldn’t recommend Jeremy any higher for anyone who is dealing with low back issues. Complete, comprehensive care second to none.

-Frank Newman, Kansas City, MO


HOW CAN ONE BACK PROGRAM WORK FOR EVERYONE?Isn't everyone's back pain unique?

There are major commonalities about how we move. Those with back pain tend to bend, twist, lift, sit, stand, work and play in the same harmful patterns, which damage and breakdown your spine’s natural support system: your core. The BackForever program works for over 80% of back and neck pain sufferers because most back and neck pain is a result of these everyday behaviors. BackForever teaches the correct ways to move for lifelong pain-free activity.

BackForever begins with self-assessments to determine the best starting exercises to achieve instant, short-term relief. Then, the real work begins. Learn how to change harmful behaviors for permanent relief.

HOW CAN STREAMED VIDEOS SUCCEED?Don't I need an in-person trainer?

YOU are in charge of your recovery. Through my years of experience as a director of one of the leading American back pain clinics working with hundreds of men and women and studying the latest research, I have developed a science-based, proven system that’s effective and efficient. Following our clear, simple instructions and demonstrations, you can change your behaviors and rebuild your back and body for lifelong back pain relief.

Plus, video presents a vast advantage: it’s here whenever you need it. Go at your own pace until you master techniques. Review whenever you need a refresher. There’s no magical pill, shot, chiropractic adjustment, or stretch to permanently eliminate back pain. You have to change your lifestyle and behaviors. BackForever puts you in control and out of pain.

Before beginning this or any program, we strongly recommend you consult with your physician.


  • Enjoy permanent relief from back and neck pain
  • Relieve associated joint pain
  • Improve strength and overall health
  • Sleep better
  • Reduce anxiety and stress
  • Eliminate worry from lifting groceries, picking up a child, tying your shoes
  • We strongly recommend you consult with your physician before beginning this or any program.

“Exercise therapy improves back pain intensity, disability, and long-term function, and is superior to traditional therapies.”

NCBI, a branch of the National Institutes of Health



  • Take Self-Assessment Quiz

  • Watch videos

  • Practice Relief Techniques

  • Read instructions

  • Create plan

  • Total Time: 1 hour

  • WEEK 1

  • Review Spine Encyclopedia

  • Watch videos and read articles

  • Practice Relief Techniques

  • Begin exercise work

  • Total time: 45 minutes a day

  • WEEK 2

  • Start exercises specific to your lifestyle

  • Watch new videos

  • Practice Relief Techniques

  • Read new exercise sheets

  • Continue diagnosis-specific exercises

  • Total time: 30 - 45 minutes a day

  • WEEK 3

  • Take a progress quiz

  • Start new exercises daily

  • Use Relief Techniques if needed

  • Continue basics

  • Continue lifestyle-specific exercises

  • Total time: 30 minutes a day

  • WEEK 4

  • Retake progress quiz

  • Move to next level

  • Use Relief Techniques if needed

  • Begin strength exercises

  • Start complex movement training

  • Routinize program, do every day

  • Total time: 30 minutes a day


    • + -

      DAY ONE

      • Perform your self-assessment at home and immediately get started on the path to a pain-free back in under two hours.
      • Watch new member video and read written instruction to learn about the behaviors (posture, movements, work habits, sports) that cause, prolong, and/or exacerbate back and neck pain. Watch videos that show you the detailed movements related to the specific activities that are prolonging your back pain.
      • Learn pressure point techniques and stretches from detailed videos and illustrations to immediately relieve or lessen your back pain.
      • Learn the concept of neutral spine, how to find it, and how to use the core to support it while moving. Work along with the video tutorial at your own pace, in your own home.
      • Take a written and activity-based self-assessment to determine your appropriate starting point in the program, unique to your base level of strength and mobility.
    • + -

      WEEK ONE

      • Learn about your specific spine condition.
      • Learn what movements and habits are unique to your lifestyle and condition and should be avoided.. Combination of video and reading.
      • Begin basic exercises at your own unique starting point and perform them every day from now on. (These exercises take about 15 minutes a day and eventually become a daily routine that can be done anywhere, without equipment. These exercises have been clinically shown to maintain enough tone and endurance in the core muscles to support the spine in everyday life. Studies also show they must be done daily, or nearly daily, to maintain this base level of tone and endurance. Why? Because of most of our relatively sedentary Western lives.)
      • Watch videos and read articles about changing daily behaviors to avoid pain triggers: sitting, squatting, lifting, sleeping, sex.
    • + -

      WEEK TWO

      • Continue daily basic exercises for 15 minutes a day.
      • Continue trigger point work and stretching for 5 min.
      • Learn squat and split squat pattern to begin correctly getting up from a seated position and begin to lift correctly. Videos and written text/illustrations. Length of time spent depends on how quickly you decide you can go.
      • Start gluteal muscle track to build strength in the buttocks to help with lifting by watching videos and reading text. About 3 min each.
      • Continue any relevant condition-specific exercises.
      • Depending on how quickly you want to go, expect all tasks to take 30 minutes to one hour per day.
    • + -


      • Most will begin to experience a noticeable improvement in pain level and function.
      • If ready, take a progress quiz to determine whether to move to next level.
      • Start next level of daily exercises if ready.
      • If not, continue at current level.
      • Practice/master squat and split squat. About 10 minutes a day.
      • Length of time spent depends on how quickly you decide you can go.
      • Learn rotation movements and exercises through video and text. About 10 minutes a day.
      • Continue gluteal track, about 5-10 minutes per day.
      • Depending on how quickly you want to go, expect all tasks to take 15 minutes to 45 minutes per day.
    • + -


      • Retake progress quiz if applicable.
      • Most will move on to next level of basic exercises by week four.
      • Begin basic strength training exercises if ready. (These allow you to return to move dynamic, vigorous activities like working out, outdoor sports, lifting heavier things, etc.)
      • Start squats and split squats with resistance.
      • Start complex movement training like rotation with flexion and extension (bending and rotating while lifting objects — think unloading the dishwasher and putting dishes on the shelf).
      • Depending on how quickly you want to go, expect all tasks to take 15 to 30 minutes per day with an additional 30 minutes of strength training twice per week.