Low Back Rehab Program

Fix Low Back Issues & Rehab Injuries Anytime, Anywhere

This 2-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 Your Low Back Rehab

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

The low back is the centerpiece to our movement foundation. It is one of the most adaptable and resilient areas of the human body.

With that being said, sometimes it takes on too much and pain arises. Don’t worry, you’re not stuck with pain!

Learn to restore function by decreasing discomfort, unlocking the hips, starting safe core strengthening exercises, and beginning the journey to a healthy spine that moves comfortably and freely in all ranges of motion.

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

  • Quickly get out of pain with low back rehab exercises

  • Regain range of motion & balance with foundational core activation and strengthening exercises

  • Improve lower body mobility with comprehensive exercise programming

  • 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 rehab program prehab guys exercises for disc herniations

Program Details


Michael Lau PT, DPT,  CSCS

8 weeks


Rehab: Recovery from injury & get out of pain

Program Schedule

Learn to take control of your pain experience while appreciating what your body is capable of with pain free movements!

Give your hip flexors, piriformis, and TFL some love to loosen up the protective tension your body has created so you can alleviate your back pain.

It’s all in the hips! Well not all of it but say hello to more glute and core work, build the power house, your spine will thank you!

Further alleviate any back discomfort by restoring mobility to all of the amazing nerves in your lower body!

You learn that a healthy spine moves in all directions. It’s time in the journey to restore spinal mobility with some safe exercises!

Build up your core to build further resilience and confidence with daily activities!

Meet the next level of bird dog exercises and get standing, it’s time to show gravity that you can’t be knocked down!

You get a whole new understanding of how we like to use the down dog and up dog! Namaste!

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

This was even better than in-person PT

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. Even with physical therapy, I didn’t feel I was able to progress as quickly.

– Lisa M.

This program gave me hope

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.

– Richard M.

I have stopped seeing my physical therapist because this is far more effective

This app has been part of my routine daily since I signed up. I have had a significant reduction in pain in my back. I have been in physical therapy and on pain meds since May of last year and what this program has done in 1 week is amazing. I have stopped seeing my physical therapist because this is far more effective, stopped pain meds as I have not needed them and been able to lightly resume some activities without pain. Amazing! I am very grateful for what you all have put together. Thank you for your hard work, knowledge, and expertise in your craft. Thank you so much

– Andrea S.

I got my life back with this program

[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 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. I can’t thank these guys enough for helping me get back to weightlifting, triathlon, 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.

– Mike A.

This programs works for chronic back pain

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 love the variety of exercises

I love the variety of exercises. Also, the videos are perfect for telling me when it is ok to push through or not if I feel pain in my low back.

– Nancy B.

If you have back pain you have to give this program a try

“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 movements as my warmup routine before any workouts. I highly recommend this program if you’re suffering from any back pain.

– Monse C.

Back pain = 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. 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!

– Roham N.

Back rehab that works on your own schedule

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!

-Richard C.

No insurance hassles

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.

Back to doing the things I love doing!

I experienced a really bad herniated disc while playing hockey which 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.

Almost too good to be true, but it works!

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.

The world needed a resource like this

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 is not only exactly what people with back pain NEED to recover, but it is easy to use the 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 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 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 Rehab Program

  • This program is best suited for those with moderate to severe (5+/10) back pain 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, post-op low back surgery with no exercise restrictions and MD clearance, QL issue, piriformis issue if nerve and low back related, and sciatica.  If you are looking for more of a challenge, check out Low Back Prehab!
  • 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!
    • Foam Roller, Loop Band, Lacrosse Ball, Slider, Peanut, Wall Support, Chair.


  • 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.


Fix your low back pain for a fraction of the cost of in-person PT