Testimonial
The Back programme has been incredible for me and has made a huge difference in my life, I feel stronger and happier as a result. Both Hazel and Kat from the initial phone call to the sessions have been non-judgemental, warm, encouraging and caring. I shall now be continuing on with group classes as want to build on this fab foundation.
Petra S
Customer Support
Find out more about our Back Boot Camp
Back Boot Camp
Consultation
Head to toe testing of alignment, posture, biomechanics, joint range, balance of muscle strength, nervous system integrity and special testing for deep structural injury.
Back Pain Boot Camp
In studio or at home, intelligent rehabilitation. A multi-concept, guided journey from pain to getting back to your life.
Steps to your Boot Camp
Book your head to toe assessment:
45 mins
Choose your 10 dates to attend for your course, 3 x a week. Session1: 60 mins. Sessions 2-10: 30 mins
Attend for your sessions & at home, practice all new instructions
Attend for your final re-testing: 45 mins. Continue independently with home exercises/ our group studio class/follow our on-line classes
A complete solution to back pain
A clinically structured rehabilitation system
Your 3-Week Journey to a Stronger, Pain-Free Spine
If you have severe sudden onset back or leg pain (sciatica), your back pain keeps returning — or you’ve been told to “just live with it” — it’s time for a complete reset.
The Back Boot Camp is a 3-week intensive spinal programme designed by Hazel Amper, Specialist Spinal Physiotherapist, to eliminate pain, restore movement, and rebuild lasting spinal strength.
This is not a generic exercise plan or a quick temporary fix. It’s a clinically structured rehabilitation system — combining expert physiotherapy, movement science, and neuromuscular retraining to transform how your body supports your spine.
The conditions we treat
If you’re frustrated, stuck, or searching for a complete solution, this programme is built for you.
The Back Clinic is designed for anyone experiencing back pain, spinal discomfort, or recurring flare-ups. If your body feels stuck, tight, or unstable (especially if you’ve tried other treatments without lasting relief) — and you’re ready to understand why — this is the place to start.
The Back Boot Camp is ideal if you:
✅ Have chronic or recurrent back pain that flares up under stress or activity
✅ Have experienced a severe episode of pain and are keen to resolve this quickly with no risk of reoccurrence
✅ Feel stiff, unstable, or weak through your core or spine
✅ Have tried physio or exercise before but pain keeps returning
✅ Want to rebuild strength and confidence in movement
✅ Are ready to commit to change with daily guidance and expert support
Conditions We Commonly Treat
We successfully treat all spinal and back-related conditions, including:
-
Disc injuries (bulging, herniated, compressed)
-
Sciatica and nerve entrapment
-
Spinal degeneration
-
Spinal stenosis
-
Hypermobility and instability
-
Postural and mechanical back pain
-
Scoliosis and kyphosis curvatures
-
Schuerman’s condition
-
Facet joint arthopathy
-
Spondylitis
-
Spondylolisthesis
-
Spinal conditions arising from infectious disease (Lymes disease, Long Covid)
-
Spinal injury as a result of trauma (falls, road traffic accident)
Those we regularly treat include:
✅ Desk-based workers with stiffness, poor posture, or tension
✅ Athletes and active individuals managing overload or imbalance
✅ Postnatal and menopausal clients and rebuilding core strength and spinal support in the presence of physiological challenges driven by hormonal imbalances.
✅ Those living with hypermobility or structural conditions
✅ Those with long term posture issues
✅ Children and teenagers with early onset spinal pain and instability
-
Your back pain isn’t random
Your back pain isn’t random — it’s a system problem, not just a local one. Pain arises when your stabilising muscles fail, your posture compensates, and your nervous system stays in protection mode.
To fix it, you need more than treatment. You need a re-education of your body’s entire operating system. Over three weeks, we’ll retrain your body from the inside out — calming pain, restoring alignment, and building the resilience that keeps your spine strong for life.
The Back Boot Camp delivers:
-
Clarity – Understand why your pain began
-
Correction – Rebuild movement patterns from the ground up and from the inside out
-
Control – Strengthen the muscles that truly support your spine
-
Confidence – Move freely, without fear or guarding
-
The Practical: How It Works
> 1:1 sessions with a rehabilitation specialist
> 10 sessions of Rehab
> Session 1: 60 mins. Sessions 2-10: 30 mins
>1 x Massage
>1 x Physio re-test
>1 x Group class
> A detailed home pack
The programme runs over 3 consecutive weeks, combining in-person physiotherapy, hands on work - massage release and physiotherapy, targeted reformer rehab, and a short, daily, at home routine.
✨ Comprehensive Assessment
(separate cost)
Detailed structural and functional analysis to identify causes and set goals.Testing and grading will be undertaken to provide you with your pre-programme scores.
The Boot Camp Programme
What’s Included:
✨ Hands-On Release work
> Massage to remove blockages
> Physiotherapy (Physiotherapy is an optional extra, if required) Targeted release work, laser, and acupuncture to remove restrictions and pain
✨ 1:1 Reformer Rehab
Build spinal support, control, and confidence through guided and closely supervised exercises (see the 3 Stage Rehab System, below)
✨ Postural & Movement Re-training
Connect your brain to your body for neurological re-wiring, use the power of neuroplasticity to re-train and habitually reform how you sit, stand, walk, and train in ways that protect your spine
✨ Daily Home Programme
Simple, guided exercises (10–20 minutes per day) to reinforce change
✨ Education & Empowerment
Understand your diagnosis, your triggers, and how to maintain results
✨ Group Class
Your advanced strength will be enable you to attend for advanced exercises
✨ Progress Review & Next Steps
End-of-programme check-in and your post programme, grading session. A home maintenance plan is provided with guidance for continued success.
The Boot Camp Structure
The 3 Stage Rehab System
Week 1 – Release, Rebuild & Retrain
Release stuck muscles and historical compensation tightness. Activate stabilising muscles around the spine with special techniques. Reformer-based strength with gentle activation work. Correct faulty postures and loading habits
-
Functional Massages
-
Active stretching
-
Physiotherapy Release Work (optional extra)
-
Begin gentle 1:1 activation and alignment exercises
-
K-Taping and EMS (electro-muscular stimulation)
-
Homework Plan A: breath work, stretching and repeated gentle activation exercises
Week 2 – Progressive Strengthening & Static Postures
Harder level exercises with increased neuromuscular control (brain to body). Progress from isolated to multi joint movements. Progress body awareness and correct alignment.
-
Functional Massages if still required (optional extra)
-
Progressive strengthening and alignment exercises
-
Homework Plan B: strengthening exercises
-
Functional Re-education for sit, stand, walking
Week 3 – Advanced Strengthening & Life Integration with Dynamic Postures
Progress strength and endurance into multi-direction, multi joint and loaded exercises.
Apply new movement skills to everyday life. Learn self-management strategies and home exercises
-
Advanced strengthening and alignment exercises
-
Functional exercise training
-
Group strengthening class
-
Physio re-testing session to receive your new grading
-
Maintenance : strengthening exercises for independent transition to home / gym / classes
-
Why The Programme Is So Successful
A multi-layered complete, integrated approach that creates permanent change — not temporary relief.
Unlike one-off treatments, the Back Boot Camp combines:
-
🔹 Medical precision – root-cause diagnosis
-
🔹 Hands-on therapy – immediate relief
-
🔹 Rehabilitation science – progressive strengthening
-
🔹 Movement retraining – lasting correction
-
🔹 Education – empowering you with knowledge and control
-
Ready to Transform Your Back?
You don’t have to keep chasing short-term fixes. With expert support, a structured plan, and daily action, you can build a strong, stable, pain-free spine in just three weeks.
📞 Call 0207 101 4046
💻 Book online at backlab.co.uk
✉️ Email: support@backlab.co.uk
Spaces are limited due to the one-to-one nature of this programme. Take the first step — book your assessment today and start your Back Boot Camp journey.
Contact
Address | 65 Princess Road, London NW1 8JS
Tel (calls) | 0207 101 4046
Tel (texts) | 07376 703 970
Email | support@backlab.co.uk
Testimonial
Liberty
It's hard to talk about Hazel & her team’s impact on my life without getting emotional.
I'd suffered from chronic pain and a number of conditions for over a decade, in and out of surgery for a number of issues. I saw two specialists who gave me steroid infiltrations with no effect, and said I'd need surgery.
I found Hazel on a desperate google search and honestly, she changed my life. Hazel created a plan for me which involved bootcamp to strengthen core and glutes, and release work.
After a couple of months of hard work, my pain disappeared. I was able to ski for hours and days thanks to the way my body has been strengthened.
I still struggle to believe how lucky I have been. So many doctors...
I cannot sing their praises enough, Hazel and her team are Healers and they are clearly passionate about the health and well being of their clients.
Highly recommend Hazel and her team….
I had persistent back pain for around 7 years, I had lots of physiotherapy with little success.An acute period of pain led to me visiting Hazel for the first time.
Hazel was very holistic (and kind) in her approach, she truly listened to me and thoroughly considered the best plan. She recognised the need for immediate relief and a long-term strategy.Hazel advised I follow up our physiotherapy with the boot camp programme (intensive exercise course aimed at strengthening my back) which was invaluable.
The programme kept me accountable.
It ensured I followed through on the exercises, did them properly and allowed us to adapt the exercises accordingly. My back pain has reduced, and my back/ core is immeasurably stronger and no longer impacts my daily life.
Thank you - appreciate the support xx
Find out more about the Back Pain Boot Camp
A complete solution to back pain
A clinically structured rehabilitation system
Your 3-Week Journey to a Stronger, Pain-Free Spine
If you have severe sudden onset back or leg pain (sciatica), your back pain keeps returning — or you’ve been told to “just live with it” — it’s time for a complete reset.
The Back Boot Camp is a 3-week intensive spinal programme designed by Hazel Amper, Specialist Spinal Physiotherapist, to eliminate pain, restore movement, and rebuild lasting spinal strength.
This is not a generic exercise plan or a quick temporary fix. It’s a clinically structured rehabilitation system — combining expert physiotherapy, movement science, and neuromuscular retraining to transform how your body supports your spine.
The conditions we treat
If you’re frustrated, stuck, or searching for a complete solution, this programme is built for you.
The Back Clinic is designed for anyone experiencing back pain, spinal discomfort, or recurring flare-ups. If your body feels stuck, tight, or unstable (especially if you’ve tried other treatments without lasting relief) — and you’re ready to understand why — this is the place to start.
The Back Boot Camp is ideal if you:
✅ Have chronic or recurrent back pain that flares up under stress or activity
✅ Have experienced a severe episode of pain and are keen to resolve this quickly with no risk of reoccurrence
✅ Feel stiff, unstable, or weak through your core or spine
✅ Have tried physio or exercise before but pain keeps returning
✅ Want to rebuild strength and confidence in movement
✅ Are ready to commit to change with daily guidance and expert support
Conditions We Commonly Treat
We successfully treat all spinal and back-related conditions, including:
-
Disc injuries (bulging, herniated, compressed)
-
Sciatica and nerve entrapment
-
Spinal degeneration
-
Spinal stenosis
-
Hypermobility and instability
-
Postural and mechanical back pain
-
Scoliosis and kyphosis curvatures
-
Schuerman’s condition
-
Facet joint arthopathy
-
Spondylitis
-
Spondylolisthesis
-
Spinal conditions arising from infectious disease (Lymes disease, Long Covid)
-
Spinal injury as a result of trauma (falls, road traffic accident)
Those we regularly treat include:
✅ Desk-based workers with stiffness, poor posture, or tension
✅ Athletes and active individuals managing overload or imbalance
✅ Postnatal and menopausal clients and rebuilding core strength and spinal support in the presence of physiological challenges driven by hormonal imbalances.
✅ Those living with hypermobility or structural conditions
✅ Those with long term posture issues
✅ Children and teenagers with early onset spinal pain and instability
-
Your back pain isn’t random
Your back pain isn’t random — it’s a system problem, not just a local one. Pain arises when your stabilising muscles fail, your posture compensates, and your nervous system stays in protection mode.
To fix it, you need more than treatment. You need a re-education of your body’s entire operating system. Over three weeks, we’ll retrain your body from the inside out — calming pain, restoring alignment, and building the resilience that keeps your spine strong for life.
The Back Boot Camp delivers:
-
Clarity – Understand why your pain began
-
Correction – Rebuild movement patterns from the ground up and from the inside out
-
Control – Strengthen the muscles that truly support your spine
-
Confidence – Move freely, without fear or guarding
-
The Practical: How It Works
> 1:1 sessions with a rehabilitation specialist
> 10 sessions of Rehab
> Session 1: 60 mins. Sessions 2-10: 30 mins
>1 x Massage
>1 x Physio re-test
>1 x Group class
> A detailed home pack
The programme runs over 3 consecutive weeks, combining in-person physiotherapy, hands on work - massage release and physiotherapy, targeted reformer rehab, and a short, daily, at home routine.
✨ Comprehensive Assessment
(separate cost)
Detailed structural and functional analysis to identify causes and set goals.Testing and grading will be undertaken to provide you with your pre-programme scores.
The Boot Camp Programme
What’s Included:
✨ Hands-On Release work
> Massage to remove blockages
> Physiotherapy (Physiotherapy is an optional extra, if required) Targeted release work, laser, and acupuncture to remove restrictions and pain
✨ 1:1 Reformer Rehab
Build spinal support, control, and confidence through guided and closely supervised exercises (see the 3 Stage Rehab System, below)
✨ Postural & Movement Re-training
Connect your brain to your body for neurological re-wiring, use the power of neuroplasticity to re-train and habitually reform how you sit, stand, walk, and train in ways that protect your spine
✨ Daily Home Programme
Simple, guided exercises (10–20 minutes per day) to reinforce change
✨ Education & Empowerment
Understand your diagnosis, your triggers, and how to maintain results
✨ Group Class
Your advanced strength will be enable you to attend for advanced exercises
✨ Progress Review & Next Steps
End-of-programme check-in and your post programme, grading session. A home maintenance plan is provided with guidance for continued success.
The Boot Camp Structure
The 3 Stage Rehab System
Week 1 – Release, Rebuild & Retrain
Release stuck muscles and historical compensation tightness. Activate stabilising muscles around the spine with special techniques. Reformer-based strength with gentle activation work. Correct faulty postures and loading habits
-
Functional Massages
-
Active stretching
-
Physiotherapy Release Work (optional extra)
-
Begin gentle 1:1 activation and alignment exercises
-
K-Taping and EMS (electro-muscular stimulation)
-
Homework Plan A: breath work, stretching and repeated gentle activation exercises
Week 2 – Progressive Strengthening & Static Postures
Harder level exercises with increased neuromuscular control (brain to body). Progress from isolated to multi joint movements. Progress body awareness and correct alignment.
-
Functional Massages if still required (optional extra)
-
Progressive strengthening and alignment exercises
-
Homework Plan B: strengthening exercises
-
Functional Re-education for sit, stand, walking
Week 3 – Advanced Strengthening & Life Integration with Dynamic Postures
Progress strength and endurance into multi-direction, multi joint and loaded exercises.
Apply new movement skills to everyday life. Learn self-management strategies and home exercises
-
Advanced strengthening and alignment exercises
-
Functional exercise training
-
Group strengthening class
-
Physio re-testing session to receive your new grading
-
Maintenance : strengthening exercises for independent transition to home / gym / classes
-
Why The Programme Is So Successful
A multi-layered complete, integrated approach that creates permanent change — not temporary relief.
Unlike one-off treatments, the Back Boot Camp combines:
-
🔹 Medical precision – root-cause diagnosis
-
🔹 Hands-on therapy – immediate relief
-
🔹 Rehabilitation science – progressive strengthening
-
🔹 Movement retraining – lasting correction
-
🔹 Education – empowering you with knowledge and control
-
Ready to Transform Your Back?
You don’t have to keep chasing short-term fixes. With expert support, a structured plan, and daily action, you can build a strong, stable, pain-free spine in just three weeks.
📞 Call 0207 101 4046
💻 Book online at backlab.co.uk
✉️ Email: support@backlab.co.uk
Spaces are limited due to the one-to-one nature of this programme. Take the first step — book your assessment today and start your Back Boot Camp journey.
The Back Lab
Contact
Address | 65 Princess Road, London NW1 8JS
Tel (calls) | 0207 101 4046
Tel (texts) | 07376 703 970
Email | support@backlab.co.uk