Back Pain affects everything. Everything.

Enough is enough.

Retrain your body to feel and move like YOU again with simple daily videos that help you get better and better. Nearly all members start to hurt less and feel better in just one week.

Your membership includes:

Streaming Video

All the visual instruction you need to end pain and build your best body. Hundreds of simple, non-intimidating tutorials and workouts.

On-Demand Classes

Full access to an ever-expanding catalog of classes covering all aspects of back, neck, and joint health and fitness.

Weekly Email Updates

Weekly educational email updates to keep you up to date with the latest spine-safe fitness and health.

At Your Service

Access to our team of clinical experts via phone or video call to discuss your personal needs.

Track Progress

Online and in life. Get guided metrics to see and feel real improvement.

When I started BACKFOREVER, I was in bad shape. Could barely play pool let alone golf. BACKFOREVER for me started doing exercises that strengthen the core muscles around the spine and protect it. I’ll be doing the exercises for the rest of my life. I’m just getting started in GOLFFOREVER and it’s even better. I played golf last week for the first time in six months.

-Bruce Dreffer

My experience with BACKFOREVER has been a very good one. I am 61 and my husband and I care for three of our grandchildren while their parents work. The youngest is a 25 pound eight-month-old little boy! Needless to say, I have been worried about my back while caring for these children. BACKFOREVER has given me the tools I need to take care of my back while caring for these children. I have learned how to move and lift properly, and how to strengthen my back so as not to do damage to my back. My back pain is quite a bit less now than it was before I did the program. I am very grateful for all I have learned. Many thanks.

-Claire Ott

My career as a senior Army Special Forces officer (Green Beret) was ended too early by spine damage and pain. If I had known Dr. Jeremy James, DC, CSCS, and his BACKFOREVER program, my career would have been saved, and I would have avoided years of back pain. Decades of parachuting, carrying heavy mission loads in rough terrain, high risk training and special operations changed my life for the worse. I was in pain from from my spine damage every waking minute. I searched for and found the best physical therapists, spine doctors, yoga therapists and so on. But it was only when I found Dr. Jeremy James and his great team at BACKFOREVER that anything changed. Thanks to him and his BACKFOREVER program, I was out of pain for the first time in 20 years. BACKFOREVER is a tremendously effective rehabilitation program. It will change your life! It did mine!

-Tim Whalen, Colonel (Retired), U.S. Army Special Forces


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

There are commonalities in how most people move. Those with back pain tend to bend, twist, lift, sit, stand, work and play in the same harmful patterns that don’t just break down and damage your core, they damage your spine. 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 a comprehensive self assessment 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.


  • 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: 20 minutes

  • WEEK 1

  • Review Spine Encyclopedia

  • Watch videos and read articles

  • Practice Relief Techniques

  • Begin exercise work

  • Total time: 20 minutes

  • WEEK 2

  • Start exercises specific to your lifestyle

  • Watch new videos

  • Practice Relief Techniques

  • Read new exercise sheets

  • Continue diagnosis-specific exercises

  • Total time: 20 minutes

  • WEEK 3

  • Take a progress quiz

  • Start new exercises daily

  • Use Relief Techniques if needed

  • Continue basics

  • Continue lifestyle-specific exercises

  • Total time: 20 minutes

  • 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: 20 minutes


    • 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.