Low Back [P]rehab Program

Improve Spine Health & Supercharge Low Back Strength Anytime, Anywhere

This 3-month Low Back Physical Therapy Program is available now,
through our revolutionary [P]rehab on-demand app!

Built by world-renowned Doctors of Physical Therapy & Fitness Experts. Over $4,000 in value compared to in-person physical therapy alternatives.

Success Rate
Happy [P]rehabbers

Take Control Of Top Lumbar Spine Health Issues, While Preventing Future Low Back Injuries

“The most complete low back strengthening program you’ll ever need in your life”

The goal of this prehab program is to improve all the parts that contribute to spine and low back health by improving core strength along with spinal and hip mobility.

You take on the best and most effective stability challenges such as various planks, side planks, hip thrusts, pallof presses, and dead bug exercise progressions.

You also learn about your muscles; hamstrings, hip flexor, glutes, lower abs, obliques, lats, etc and teach them how to perform foundational movement patterns to make sure you’re ready for whatever may come your way!

  • 7-day no questions asked free trial
  • Zero wait times, no hidden fees, no barriers to entry

  • Improve your mobility with low back prehab exercises

  • Build a strong, balanced low back with foundational strengthening exercises & low back stabilization drills

  • Prevent future low back injuries with comprehensive lower body & core exercises and education

  • Appropriate for any fitness level or exercise experience

  • Available on-demand, anytime, anywhere via our revolutionary app.

Common Problems With The Traditional Healthcare Path

  • Lack of access to quality in-person care or knowledge

  • Lack of time in your schedule or lifestyle for in-person services

  • Lack of financial resources or insurance benefits

  • Not in control of your health outcome – having to wait on tedious appointments or services

  • Over-prescribed medication and reliance on ineffective medical interventions

  • Tedious, insufficient results & not knowing what doesn’t work

You will find NONE of these problems with the [P]rehab app!

We’ve designed a solution that eliminates all of these pain points and delivers the results you want as fast as possible!

low back prehab program deadlift warm up the prehab guys

Program Details


The Prehab Guys

12 weeks


Prehab : Eliminate small tweaks & pains while bulletproofing your body

Program Schedule

Your low back will be grateful as you open up your thoracic spine and hips with one of our favorite mobility movements; the bretzel stretch. You also get the chance to show off your lumbopelvic control while practicing pelvic tilts in a hip hinge and learn if cracking joints is bad!

This week, you keep working on thoracic spine and hip mobility while the hamstrings are now isolated for strength work. Core stability exercises take on dead bugs, half kneeling chops, and progressive hip flexor work!

It’s time to add some resistance to that hip hinge pattern! Along with progressing the hip hinge you also take on side plank-clamshells, a core and glute burner!!!

The secret to protecting your low back is making sure the hamstrings and glutes are strong! This week you get to really challenge them with hamstring bridge marching AND a challenging variation of the hip thrust.

Intensity is increased a bit this week and you continue to progress and build capacity with functional movements to truly overhaul your spine and low back health!

Hello split-stance and single leg movements! Remember, a lot of daily tasks are spent in a single leg stance. If we want to build capacity and reduce risk of injury we need to practice single leg exercises!

A healthy spine moves in ALL directions! You’ve nailed down flexion, now it’s time to add in some spinal extension. The split stance hold is also progressed to step ups with balance challenges and you perform one of the BEST exercises; the deadlift starting off with a resistance band!

You open up those hips in a deep squat position for mobility work and overhaul the hammies with a rearfoot elevated RDL! Deadbugs take on fighting rotational forces, you’re in for a treat!

Pat yourself on the back, AWESOME work so far! In these last 4 weeks get ready to take on further functional movements to see what your low back and core is now capable of!

Get ready for one of the toughest lower ab movements; the hollow hold. You will also be taking on pallof pressing while completing lunges at the same time and a deadlift variation to train the adductors and save the lower back; sumo deadlifts.

You take on bear crawls, old school exercise that is effective, while also progressing single leg work and showing off your new found balance and strength.

It’s the last week and this week you truly get to see how much your hardwork has paid off. You take on yet another deadlift variation, single leg RDL work, and teach your spine that low loaded spinal flexion is not just okay but needed for full spine health!

Ready to Get Started?
Welcome to the [P]rehab Family

Over the past six years as Doctors of Physical Therapy, we have seen a plethora of patients with different kinds of aches, pains, and injuries. The interesting fact was that most of these issues could have been managed or even prevented if people had a solution to quality exercise & education information they could access anywhere, at any time.

Thus, to give power & health back to the people, we pioneered the anti-barrier solution using the latest evidence-based research, technology, and our clinical experience. Our programs are safe & effective; they feature preventative rehabilitation exercises & education that teach you how to get out of pain, avoid injury, and optimize your health.

Included in the Prehab App

50+ High-end Programs

Unlimited access to ALL of the [P]rehab programs at once, available anytime, on demand. Take care of your rehab, prehab & fitness needs through just one revolutionary app.

50+ High-end Programs

80+ Engaging Classes

Follow along class style sessions led by a Doctor of Physical Therapy and/or a Certified Strength Coach built on principles of load management, specificity, progressive overload, muscle group ratios, and more.

100+ Workouts

No time for a full program? If you prefer effective single-day workouts, in the areas of Injury prevention, Mobility, Strength, Performance, (and more) – we got you covered!


4,000+ tutorial videos

Search through detailed step-by-step instructional videos that teach you how to move properly, perform, what to feel, and which mistakes to avoid.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.



Find your perfect program with the help of our intake BodyScan built to pinpoint exact solution for your needs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Custom Workout Builder

Build your own custom workouts & save your favorite exercises/routines.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Alternate Exercises

every exercise can be swapped to an alternative exercise if its too challenging.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Programming that fits you

Choose from rehab, prehab, mobility, performance, and fitness programs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Growing Library

New exercises, programs, workouts and guides added regularly so you always have fresh content to consume.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


taking control of your health has never been easier

All Annual Plans Start with a 7-Day Free Trial!

*Corporate + group rates available, please email

What Our Members Say

Even with physical therapy in-person, I wasn’t able to progress as quickly as I am with this program

As someone in my late 30s 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

– Lisa M.

This program helped to bring back hope for a future without back pain

I want to emphasize, that 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

– Richard M.

I can’t thank these guys enough for helping me get back to weightlifting, triathlon, and chasing my kids

[P]Rehab not only changed the way I approach fitness, but it also helped me learn how to move through life better. When I re-injured my back in February 2019, I knew I needed a goal-oriented and structured recovery plan, I was fortunate to find the low back program. 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

– Mike A.

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!

– Kelsey B.

I highly recommend this program if you’re suffering from any back pain

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 & thats CrossFit! I still incorporate some of the program movements as my warmup routine before any workouts.

– Monse C.

My back pain is virtually gone

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 to see a difference in not only my back pain but my overall physical health. 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!

– Roham N.

This helped to ease my lower back pain, all within the comfort of my own home

Can I just say…app was great! My pain went away after a couple of weeks and I’ve incorporated many of the movement habits and exercises into my daily life!

– Richard C.

I was able to continue my recovery without all the hassle and waiting

I was diagnosed with a herniated disk and referred to physical therapy. My insurance took weeks to authorize it, and the 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.

– Adam L.

Extremely user-friendly and it works!

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 noted 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 am back to playing hockey and golf with no back pain!

– Ryan B.

I’m feeling major signs of consistent relief

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!

– Brandon H.

You guys have put together something that people with back pain NEED to recover from

The bulging disc between my L5 – S1 was causing chronic pain sending referral sensation 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, do 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 shows you exactly how to recover from back pain and 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 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 on the path.

– Cody

Physical Therapy & Fitness Programs included in the New Prehab App

Program Categories

Rehab: Our rehab programs reflect the education, exercise programming, and
progressions we use as PTs when working with specific injuries and conditions. These programs have a dedicated early rehab phase and step-by-step progressions that mirror a comprehensive rehab program. If you know exactly what you’re dealing with, then these programs are right for you.

Mobility: Our mobility programs take a specific and non-specific approach to improving targeted movements. Through repeated exposure and the right combination of exercises, you will free your body to move further and easier than before!

Fitness: Our fitness programs are designed to enhance your physical fitness safely and effectively by learning the proper principles of training. Each of our fitness programs emphasize training smarter with injury prevention in mind. We have different options based on your goals & equipment availability!

[P]rehab: Our [P]Rehab Programs focus on the main regions of the body by integrating an isolated & global approach to give you a truly comprehensive guide to take control of your health whenever you need it most. With proper exposure and dosage to various movements, coupled with education, your body will be that much more ready to handle anything your life demands from it!

Performance: Our performance programs are intended for those with exercise experience, no limitations, and for those looking to elevate the bar. These programs will help you achieve personal bests while at the same time protect you with [P]Rehab fundamentals.

Frequently Asked Questions

Low Back [P]rehab Program

  • This program is best suited for those with mild to no (0-4/10) back pain or injury prevention including: 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, QL issue, piriformis issue if nerve related, and sciatica.  If this program is too challenging for you, check out our Low Back Rehab!  If you are looking for more of a challenge, check out our Core Program!
  • We’ve designed most of our programs in such a way that you can complete them at home with minimal equipment needed. However, this will truly depend on which program you’re interested in as some of our programs require more/less equipment. Within the app, you can explore each individual program and learn if it is a home or gym appropriate program. In addition, you can view the equipment tab to learn more about each piece of equipment being used in the program. Below you will find all of the recommended equipment for this program!
    • Loop Band, Bench, Dowel, Resistance Band, Wall Support, Slider, Step, Stability Ball, Weight (DB/KB)


  • With over 55+ programs, 100 workouts, and 4000+ exercises available, this is true 21st century physical therapy! The [P]rehab membership accessible on our mobile app allows you to start as many programs as you want. So you can focus on, say, rehabbing your ankle while working on prehabbing your shoulder, at the same time. Each of our programs includes specific educational videos about that region spanning topics like what is pain, how to modify exercises, and how to incorporate rest days in your programs. We want to give you all the tools you need to take control of your health from anywhere in the world!
  • With our 50 programs to choose from, we know it can be difficult to know which program is right for you! Our proprietary [P]rehab body scan analyses your answers to five specific questions, which allows our algorithm to find your perfect program. If you need any additional help, don’t hesitate to reach out to us and one of our support specialists will be happy to point you in the right direction!
  • Our programs and workouts are appropriate for anyone looking to optimize a specific body region or improve a specific need. We make it easy and teach you how to take control of your own health with [P]rehab. We give you the tools to stay healthy and ready for anything life throws at you. As long as you’re capable of using a smart device such as a phone, you’ll be able to access and use our products. If you have any concerns about your physical readiness to participate in the programs or workouts we offer, we suggest you check-in and get clearance from your primary physician. We also recommend checking out the FAQ section of the specific program you’re interested in as it may answer your questions and/or concerns. Feel free to email us if you have a specific question or concern, we are happy to help! Our programs and workouts are designed to be readily available resources to help you move better and feel better. We want to reiterate that no information provided in our programs, whether it be written or video content, is to be taken as medical or health advice. You agree to be 18 years of age or older and to use this program at your own risk.  The content of this program is not intended as a substitute for care from a physical therapist or other health care professional. We recommend that you seek medical advice and speak with your doctor before participating in this program if you show signs or symptoms of injury, disease, illness, or you have any concerns about your individual needs.
  • You can access the [P]rehab membership through our very own [P]rehab app, available on both the apple and android app store. At this time, we do not have a specific tablet or ipad app; however the mobile app still works on both tablet/ipad.

Pricing & Payment

  • The monthly membership is $49.99/month (USD) and $199.99/year (USD. Our annual program begins with a Free 7-day trial while the monthly membership does not. Both memberships provide unlimited access to all programs and workouts, including new programs, workouts, and classes as they launch. The [P]rehab App Memberships are only accessible on our mobile app
  • We offer a completely free, no hassle 7 day trial to the [P]rehab App on our Annual pricing plan. Our monthly pricing does not have a 7 day free trial option, rather this plan starts on the $49.99 per month membership on the purchase. For our free trial on the Annual plan, if for any reason you are not satisfied with the app, simply cancel before the 7 days end and you will not be charged.
  • Yes! We are grateful for all the work military personnel and first responders do. Additionally, we were once students ourselves and are always supportive of the next generation! Please email us at support@theprehabguys.com with documentation of your student/military/first responder status and we will give you a special discount :)
  • 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 membership, 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! Please check with your FSA/HSA for more information
  • If you don’t want to continue, you can cancel your membership renewal through your my account page. Follow the prompts to cancel on the Settings page, and your membership will not renew. Please note that there aren’t refunds for partially unused membership cycles. However, we will provide store credit if your purchase was made in the past 30 days. If you have more questions, please contact us. We’re happy to help! All sales are final.


Improve low back health for a fraction of the cost of in-person PT