[P]ROTECT Your Back

REGAIN Your Mobility & Relieve Stiffness

IMPROVE Core Strength

Back aches and pains often times get neglected until it’s too late, turning a minor fixable ache into a debilitating issue and chronic pain



The Low Back [P]Rehab Program is a physical therapist developed, step-by-step program to help you minimize back issues and optimize your low back function. You will learn various exercises and movements to strengthen and protect the low back as well as education to teach you how to deal with the occasional low back aches and pains. No matter how many times you have dealt with low back issues, NOW is the time to build a strong and robust low back versus when you’re dealing with another flare-up!

12-week long program for optimal low back function

Appropriate for anyone no matter where you are at with your physical fitness

Simple and detailed step-by-step instruction videos

Perform anywhere & anytime on your own terms (minimal to no equipment needed!)

Learn the methods supported by science and evidence shown to help with low back issues

Systematically build up your back to handle anything life throws at you

Access to us as you [P]Rehab movement coaches!



Low Back exercises

backed by scientific evidence

Years of combined

Physical Therapists’ clinical experience

Success stories

from thousands of real clients








Lisa M

Lisa M

"As someone in my late 30's who has had ongoing back pain since the age of twelve I have found the lower back program to be very helpful. In early September I started to experience back pain after 4 pain free years. With the pandemic I chose to invest in this program. 4 weeks in and I can tell I am gaining strength in ways I haven't in quite a while. Even with physical therapy I didn't feel I was able to progress as quickly."

Richard M

Richard M

"The [P]Rehab guys low back program helped to bring back hope for a future without back pain. I want to emphasize, what helped me stick to the program was the constant reassurance in the videos that your body will teach itself how to instinctively move in a better and more functional way as you implement these exercises into your life."

Mike A

Mike A

"[P]Rehab not only changed the way I approach fitness, but it also helped me learn how to move through life better. When I reinjured by back in February 2019, I knew I needed a goal-oriented and structured recovery plan, I was fortunate to find the low back program. I can't thank these guys enough for helping me get back to weightlifting, triathlons, and chasing my kids. Since then, I've been blown away by the content they're creating and sharing online. [P]Rehab programming is top-tier and it's now my first recommendation to people looking to move more confidently and pain-free."

-Kelsey Brown Med (matters of education) CHES (certified health education specialist)

Kelsey B

"This program was a huge help in relieving my chronic back pain symptoms. The program was so comprehensive with the exercises and education, it really felt like it addressed all the underlying issues related to my pain. I definitely recommend this program!"

Monse C

Monse C

" Due to my low back pain I was forced to be out of a CrossFit competition. The best decision I took was to try the Low Back program, not only did it help me to move freely without feeling pain but also get back to what I love & that’s CrossFit! I still incorporate some of the program movement as my warmup routine before any workouts. I highly recommend this program if you’re suffering from any back pain. "

Roham Naderi

Roham N

" I’m an engineer and so that means I’m sitting in the office a lot. Ever since I began to work my workout routine and body took a hit. My mobility went from bad to worst, and my back was always painful. I even got a Tempurpedic bed in hopes of alleviating the pain, but that wasn’t helping. Since I started the back pain program, I have really started to see a difference in not only my back pain but my overall physical health. My back pain is virtually gone, I’m getting the best sleep of my life, and my training has picked back; I’m even going heavier than before with my power lifts! I just have to say this program is amazing, and I can’t thank the creators enough for this. My life has been renewed! ”

Richard Cesar

Richard C

" Can I just say...app was great! Really helped guide me through exercises to ease my lower back pain, all within the comfort of my own home. My pain went away after a couple of weeks and I’ve incorporated many of the movement habits and exercises into my daily life! "

Adam Leach

Adam L

"I was diagnosed with a herniated disk and referred to physical therapy. My insurance took weeks to authorize it, and then only authorized a few sessions at a time. I was really frustrated with the insurance company, but with this program, I was able to continue my recovery without all the hassle and waiting. The daily reminders to do my exercises were great too. As a small business owner and parent of two, I don’t have a lot of time. But, with the app, I was able to do my workouts in the evenings after the kids went to sleep."

Ryan Burnett

Ryan B

"I experienced a really bad herniated disc while playing hockey that led to surgery. It was a challenging and tedious recovery, however I am really glad I eventually turned to the low back prehab program. Understanding proper positioning and form for an exercise can be difficult if you’re simply handed a piece of paper with diagrams. TPG’s videos are easy to follow, and demonstrate exactly how to execute an exercise. From a client/patient perspective, the app simulates one-on-one time with someone– and each video is provided with personalized notes and instructions from TPG, tailored to you with modifications as needed. I’ve been very impressed by the program and how the exercises progressed over 3 months, and it’s extremely user friendly. I am happy to say I back to playing hockey and golf with no back pain!"

Brandon Hahn

Brandon H

"I’ve been dealing with back pain for over 3 years. I’ve tried different therapies and the chiropractor with no consistent relief. My lower body training has been mostly nonexistent. The Back [P]Rehab app seemed too good to be true but at 30 days in, I’m feeling major signs of consistent relief. Thank you!"

Cody Finney

Cody F

"The bulging disc between my L5 - S1 was causing chronic pain sending referral sensations to my toes. After massage and PT for several weeks, I was free-ish from pain, but still was highly limited and my mood fluctuated frequently because all I could think about was the back pain. My Physical Therapist sent me to an ortho doc for a surgery consultation because they felt I wasn't improving. My options were to have the bone shaved off one of my vertebrae, I wasn't about to have back surgery- I choose to walk, stretch, yoga, and search the web instead. I have had many injuries so I have an understanding of how to recover and work through the pain, but this one was bad. I stumbled on your IG (Prehabguys) somehow during the peak of my back pain. You guys had some good stuff that helped me. Your back program has almost made me new and I'm just getting into the good stuff. You guys have put together something that is not only exactly what people with back pain NEED to recover, but it is easy to use. $99 for an app that shows you exactly how to recover from back pain, explains it in terms we can understand, tracks my progress, provide short simple videos showing guiding training that helps you find peace when you’re in some of the most excruciating pain someone will ever feel. My medical costs have stacked up from PT, cortisone shots, docs appointments, healthcare bills, etc. but if I had known about this app, I would have saved a lot of money! Please consider buying this if you are in back pain. I know it will help you move forward through recovery. It is helping me and has changed the way I look at pain. There are a lot of people who cannot afford health insurance and an affordable app will turn them in the right path. "



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No matter how long you have suffered from back issues, it is never too late to start feeling better. You are not alone – we have dealt with low back issues too! We have blended science with our clinical expertise and our personal experiences to provide you with the ultimate solution. This program has been tested and proven by countless people both in the clinic and digitally, and we know it can help you too!


$ 199
  • 12-weeks of progressive workouts
  • 100+ exercises
  • Low Back Education Resources
  • Detailed step-by-step exercise and education videos
  • Access to us as your [P]Rehab movement coaches!


Join today and get access to:

Get Out of Pain
1-Week Program

with an easy routine to deal
with shoulder

Exclusive Discounts
Members only

on recommended equipment
to optimize your success

Private networking
& Discussion Forum

Interact with community
members and get app support


This program is appropriate for anyone looking to bulletproof their low back for life! Whether you’re an average Joe, fit Fiona, weekend warrior, athlete, or superhero parent, you can benefit from this program. We make it easy and teach you how to strengthen your low back and keep it healthy for anything life throws at you. This program is also appropriate for anyone that is currently dealing with low back issues or has dealt with them in the past.

However, if you can answer “YES” to any of the following questions, we suggest consulting with your physician prior to using our program.

Have you experienced any unexplained and significant weight loss?

Do you have any new bowel/bladder changes or issues? Things like difficulty with peeing/pooping? Or having to urinate often and unexpectedly?

Are you experiencing any fever-like symptoms, low energy, excessive sweating, swelling, or have a recent infection?

Have you experienced a major recent trauma like a car accident, big fall, or a direct blow to the head/back that started around the same time as your back pain?

Are you experiencing pulsating pain in your stomach or chest area?

Do you have constant pain that never seems to go away? That’s not affected by changing positions? That is worse at night?

If you want to take the guesswork out of building a strong, robust, and resilient back, learn the secrets to doing it from the comforts of your home, and educate yourself along the way on how to manage flare-ups now and into the future – this program is well worth your investment!

Low back strain, lumbar/low back arthritis, low back disc herniation, lumbar herniation, lumbar disc bulge, lumbar degenerative disc disease, low back tightness, low back stiffness, low grade scoliosis, paraspinals issues/pain, post-op low back surgery with no exercise restrictions and MD clearance, QL issue, piriformis issue if nerve and low back related, and sciatica. 

We are going to take a more conservative approach and suggest this program will be more appropriate once you are closer to two months post-op AND you have been cleared to exercise by your surgeon/physical therapist. As you may know, there are post-op precautions and restrictions in regards to movements, your range of motion, weight lifted, and activities of daily living. It will be good to follow up with your surgeon and your physical therapist to learn these precautions and the timeline for them as there may be nuances and other details that are specific to your surgery and your scenario. It is essential you’re cleared to perform back exercises and you’re allowed to bend, lift, and twist prior to starting this program. Do not hesitate to reach out to us directly if you’re still concerned

We are going to take a more conservative approach and suggest that you have been cleared to exercise by your surgeon/physical therapist. All injuries are not the same, and it will be good to follow up with your surgeon and your physical therapist to learn if you have any movement or exercise precautions. It is essential you’re cleared to perform back exercises and you’re allowed to bend, lift, and twist prior to starting this program. There are weight-bearing strengthening exercises in this program, which for you pre-surgery, may not be appropriate. Do not hesitate to reach out to us directly if you’re still concerned.

Absolutely! We designed phase 1 in mind to mimic the typical movements and exercise progressions we give to our back patients and clients. Furthermore, we’ve built-in regressions and alternatives to every single exercise in our program. We recommend getting clearance from your doctor first if you’re concerned, but from science, we know the best thing for a low back flare-up is exercise and movement!

Yes! When you start this program you will go through building the foundational mobility and stability requirements necessary for the following phases of the program. Then we take you through progressive hip, low back, and upper back strengthening exercises!

We do have a discussion board designed to share success stories, communicate with other members of the community, and get app support if and when needed. However, we cannot and will not provide medical advice on the discussion board. We have created educational videos, resource videos, and training support videos that are designed to answer the most common FAQ – we recommend checking these videos as they will likely answer your question!

We designed most of our workouts specifically in mind for you to do at home with minimal equipment. We recommend exercise bands, a foam roller, hip & core system, lacrosse ball, and yoga blocks. Within the app itself, we have an equipment tab for anything that is shown or used in the program. You can reach out to us to learn more if you’re concerned.

You can purchase with one easy payment today. All sales are final.
FSAs and HSAs are used to pay for common out of pocket healthcare expenses. As a general rule of thumb, qualifying healthcare expenses include the cost of treatment or prevention of disease. If you think you have a medical condition that would benefit from an exercise program like our [P]Rehab programs, we suggest you talk with your doctor and have him/her provide you with a Letter of Medical Necessity. We have had many people use their FSAs and HSAs in the past for [P]Rehab programs! Please check with your FSA/HSA for more information.

Immediately after purchasing you will receive an e-mail showcasing you how to sign in and get started right away! After signing in, go to the group and watch the welcome video we have put together. This program can be accessed on your phone via our Prehab App, computer, or iPad!

If you’re currently rehabbing an old or new injury, your primary focus should be on our program versus other programs or exercise. Think of it as a short term sacrifice to reap the greatest long term benefit. The program is truly comprehensive with graded exposure supported by science that WILL get you back to your training routine before you know it! In these early phases, the less variables there are, the easier it is for you to learn what is and isn’t helping. At max, we’d only suggest simple aerobic/cardio exercise that does not aggravate your injury or training body areas not associated with your injury!
It may be smart to take a break from your current routine until you make enough progress that you can tolerate your routine again! Once you feel comfortable working back in your normal routine or exploring new activities, we’d suggest trying our program before, after, and on different days than your normal routine. It totally depends on the person, your fitness level, and your routine in regards to the best placement for our program!
A general rule of thumb, our anatomy and [P]Rehab programs are great to do prior to your routine, especially our mobility programs. On the contrary, you can perform these programs on separate days if the workout is too long for you, which may be the case if you’re nearing the end of our programs in the later phases! This is especially true for our [P]Rehab to performance programs, which are suited best to be performed by themselves or on separate days than your normal routine!

It depends! Yes, you’re physically able to have multiple programs going on our app that you have purchased. However, it depends on which ones you have in mind as well as what you’re doing training-wise outside of our products. It is totally feasible to run one of our lower body and upper body programs (Foot & Ankle and Shoulder Programs). However, for example, it may be excessive to try and run two of our lower body programs at the same time as you may be doing two-a-days or working out every single day. We have had success stories with people running multiple programs at the same time, it just depends on what works for you! If you have questions or concerns, feel free to contact us to chat more.

In order to make sure you can access ALL of the products you have purchased under the same username – please make sure to use the same email address that you are currently registered under at checkout. Once purchased, your new program will be visible in the app!

You must remove any space when creating your nickname. Below is an image showcasing this.

Now! The current dilemma is when people have issues with their body – they’re not able to get the correct help when they need it most, timing is everything! This app is readily available to your fingertips on your mobile or desktop devices – anywhere in the world.

No Refunds. Store Credit or Exchange Only

We no longer offer refunds for our digital product, however we do offer Store Credit or an Exchange for a different program of your choice.  As long as you are within the 30 days, you will qualify for store credit or an exchange 

With Store Credit, you are able to use it when you are ready to make your next purchase and it does not expire. 

Your store credit can be used on anything [P]Rehab related such as: our [P]Rehab shirts, [P]Rehab bands or another [P]Rehab program. 

If the new program you would like to purchase is less than what you paid, we will give you a credit of the remaining balance that can be used at a later time for your next purchase. 


We are so confident that our program will rock your world that we will offer you a 30-Day Money Back Guarantee!

That’s right—we are so confident our product is amazing that we offer a 30-Day Money Back Guarantee to make sure you are 100% satisfied with every single aspect of your [P]Rehab Program experience!

Bulletproof your low back for life with this [P]Rehab program!