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There is no reason to wait.

Your back pain will not magically cure itself.
Begin the Dr. James 5-Step Method for a healthy back.

Start feeling better in just two weeks. Become a member of BackForever and improve your back pain naturally and permanently. Here is what your membership includes:

Streaming Video Library:

All the visual instruction you need to strengthen your back.

Live Classes:

For those that like to schedule and attend live.

Webinars and Podcasts:

On health topics important to you.


Regular accountability milestones to keep you on track.

Weekly Email Updates:

On-going updates, information.


I have had serious neck stenosis issues for years and to put it simply: Jeremy has fixed me. A combination of neck and back strengthening exercises, patiently rolled out over time, has made the difference. He is extremely knowledgeable, thoughtful, easy to work with, and a great guy – [an] unbeatable combination!

-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. Jeremy quickly identified and cut the harmful exercises out of my routine and introduced safe alternatives. He also investigated things I would never have thought of which ended up being contributors to my back problem, including my mattress and the way I rode my bike in spin class. Now following Jeremy’s rules, 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 Jeremy’s careful teaching. I am 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 THIS PROGRAM WORK FOR EVERYONE?My back is unique — isn’t this just a cookie cutter program?

BackForever works for 95% of members because most back and neck pain is the result of two causes: our behaviors (the way we sit, stand, move, and live) and the resulting breakdown in the body’s natural support system for the spine — the core. These behaviors are very similar across all Americans. Those with back pain tend to bend, twist, lift, sit, stand, work, and play in the same patterns — motions that degrade and damage their backs over time. BackForever teaches new ways to move and live based on what members tell us they do every day. Members begin the exercise portion of the program from a starting point unique to them, based on their own comfort level and our recommendations derived from the information in their self-assessments.

Once BackForever teaches you to give yourself instant, short-term relief, the real work begins — teaching you how to change behaviors to make that relief permanent. The process looks like this.


The path to a healthy back and neck starts and ends with you. No one can cure your pain for you. You have to do the hard work. This is the reason that back pain is such an epidemic in this and other countries, and why it is so poorly treated: we are used to modern, Western medicine fixing things for us. Make no mistake, modern medicine is remarkable at fixing many things. But for some conditions, a simple fix doesn’t work. Heart disease is one of those — you have to change your lifestyle and behavior to prevent or reverse heart disease. Back pain is similar.

Most of you have probably experienced blessed short-term relief from a shot, pill, chiropractic adjustment, or stretch given to you by a health care provider. But what happened after? For many of you, the pain came back. Those providers cannot change your behavior and habits for you. YOU are in charge of your recovery. That is why you can do this without physically seeing a doctor.

When I first started practice, my number one goal was to make my clients as self-sufficient as possible in as little time as possible. Over the years I became very adept at getting my clients to take care of themselves in almost no time. I quickly realized that education, not manual therapy or drugs, was the key to long-term success.

After a year or so in practice, I was able to see clients all over the world via Skype, teaching them how to relieve their own back pain and change their behaviors without ever physically meeting them. BackForever is the next evolution in this process. Through my years of experience and study of the latest research, I have developed the best system of teaching people to learn these concepts in the fastest, most efficient manner through videos and written instruction. The videos and instruction are here for you whenever you need them. Come back whenever you need to. Go at your own pace until you master it all, changing your behaviors and rebuilding your back and body for lifelong back pain relief. We strongly recommend you consult with a physician before beginning this program.


  • Enjoy permanent relief from back and neck pain
  • Freedom to work at your own pace in your own home
  • Sleep better
  • Lower anxiety and stress
  • Get relief from associated joint pain
  • Return to the activities you love
  • Reduce and slow down the effects of aging
  • Increase strength and cardiovascular health
  • Never worry again about lifting that grocery bag, picking up your child or grandchild, or tying your shoes
  • We strongly recommend you consult with a physician before beginning this program.



  • 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.

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