For most people, our backs are made to heal themselves… just like any other injury.
Problem is, we don’t let them. We continue to move in ways that cause micro-injuries to our discs and soft tissue.
It’s like hitting your thumb with a hammer every day and never letting it heal. Your pain will never go away.
Your Path to a Stronger, Pain-Free Back Starts Here
Your back pain was made to heal itself just like the rest of your body. Problem is… your not letting it. In this intro video, you will learn how the 23 Disc program will help identify what’s causing your specific pain. Then you will understand how to stop the movements that continually trigger your back pain.
Discover the common movements that keep your back from healing. In this video, you’ll see how to sleep sit and move in a way that stops the micro-injuries and starts the healing process.
People who sit at work have higher rates of back pain than those who are active. Expensive chairs are not the answer.
A few small tweaks can turn walking from pain to pleasure. IN this video, you’ll see how to stop your spine from twisting and aggravating inflamed nerves. Walking is actually very therapeutic for your back when done in the right way!
In this video, you learn how to take ownership of how you can handle your back pain!
By learning how your back operates naturally, with our suggested tips and exercises. You will be able to tackle your back pain to gain long-term relief!
Your back pain was made to heal itself just like the rest of your body. Problem is… your not letting it. In this intro video, you will learn how the 23 Disc program will help identify what’s causing your specific pain. Then you will understand how to stop the movements that continually trigger your back pain.
Your back pain was made to heal itself just like the rest of your body. Problem is… your not letting it. In this intro video, you will learn how the 23 Disc program will help identify what’s causing your specific pain. Then you will understand how to stop the movements that continually trigger your back pain.
Builds a core that supports your spine without harmful bending and sit-ups. Based on Stuart McGill Back Routine for normal fitness (Clinically Tested)
23Disc offers a practical, expert-backed back pain relief course that guides you through gentle, structured movements designed to reduce discomfort and restore mobility. No gimmicks — just results you can feel.
Movement-based program built for real recovery
Easy-to-follow lessons (video + written guides)
Complete at your own pace — anytime, anywhere
Access support when you need it
Our back pain relief course was built for people who are tired of temporary fixes — the pills that wear off, the stretches that stop working, and the treatments that offer relief one day and pain the next. If you’re looking for something real, lasting, and grounded in movement that makes sense, you’re in the right place.
You’ve dealt with that dull ache or sharp sting in your lower back for weeks, months — maybe even years. It never fully goes away, and it's affecting how you live.
You’ve dealt with that dull ache or sharp sting in your lower back for weeks, months — maybe even years. It never fully goes away, and it's affecting how you live.
Whether it’s at work, in the car, or during a movie — sitting becomes unbearable. You shift, stretch, and fidget, but nothing really helps.
Simple movements like bending, twisting, or even walking feel restricted. Your body feels tight, locked up, and less capable than it used to.
There’s too much advice out there. Ice or heat? Rest or stretch? You need clear direction, not more conflicting opinions.
Even after you think it's gone, the pain creeps back — often worse than before. You want lasting change, not a short-term fix.
Backed by Science, Built for Humans
Pain is complex — but recovery doesn’t have to be. Our back pain relief course is grounded in biomechanical research and movement science. Unlike cookie-cutter routines, 23Disc adapts to your body and goals, helping you build real, long-term strength and mobility.
Some workouts do more harm than good—especially for your back. This free guide, Exercises That Cause Back Pain and What to Do Instead, reveals the common moves that can strain your spine and the smarter, safer options you should try instead. Download now and protect your back while still staying active.
In most cases, back pain is not a life-threatening condition. But there are particular back pain causes such as cancer, infection and CES that need to be diagnosed and treated by a physician.
While you should always talk to a doctor before beginning any health-related program, it is especially important if you have any of the following symptoms:
Results vary depending on starting point, anatomy, goals, and effort. Consult your physician and follow all safety instructions before beginning any program. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical device, diagnosis, or treatment.
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