Find out about back pain boot camp on-line
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
4
Click to download your course. You are now ready to go!
The course is available to you, on-line for 24 hours a day, 7 days week, for 3 months from your start date
2
Read all of the "Back Boot Camp Explained' information to make sure that this course is suitable for you.
5
The programme runs for 30 consecutive days. Each day you can log-in and follow our guided course. Make sure to use our helpful motivational tools to inspire and grow, to be back pain free!
3
Click the relevant boxes to confirm consent, awareness of course aims, and health and safety.
6
If you need to get in touch, you can email us on the clinic email: support@backlab.co.uk. We aim to respnd within 24 hours.
Testimonial
Clinically designed
rehabilitation systemYour 3-Week At-Home Programme to a Stronger, Pain-Free Spine
Can’t make it to the clinic? You can now experience the Back Boot Camp — our signature spinal rehabilitation programme — from home.
Created by Hazel Amper, Specialist Spinal Physiotherapist with over 30 years’ experience, the Back Boot Camp Online gives you everything you need to understand, fix, and future-proof your back — at your own pace, from the comfort of home.
This is not another online workout. It’s a clinically designed rehabilitation system, built on the same science, structure, and expertise as our in-person programme — guiding you step-by-step to lasting relief and strength.
Is it for me?
The Back Boot Camp Online is ideal if you:
✅ Want a structured, expert-led plan you can follow at home
✅ Prefer to work independently, but with professional guidance
✅ Are ready to commit to daily, focused movement
✅ Live outside London or can’t attend in-person sessions
✅ Want a cost-effective way to access specialist spinal care
If you’re tired of quick fixes and want a clear, intelligent plan that works — this is your roadmap.
Who does it help?
If you’re frustrated, stuck, or searching for a complete solution, this programme is built for you.
The Back Boot Camp is ideal if you:
✅ Struggle with recurring or long-standing 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.
As a spinal specialist clinic, we safely rehabilitate these conditions:
-
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 who benefit from our programmes includes, but not limited to:
✅ 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 ✅Young Children and teenagers with early onset spinal pain and instability
-
A total body reset
Just like our in-clinic Boot Camp, the online version addresses the root cause of your pain — not just the symptoms.
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.
Every session is built on Hazel’s proven 3 Stage Spinal System — combining release, activation, strength, and re-education — with daily videos and guidance you can trust.
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
-
Release - Identify and release areas of tension and restriction
-
Correction – Rebuild efficient, pain-free movement patterns from the ground up, and from the inside to out
-
Control – Activate and strengthen your spine’s support system
-
Confidence – Move freely, without fear or guarding
-
Targeted goals & results
By the end of your 3-week Boot Camp, you’ll have:
✅ Reduced pain and stiffness
✅ Improved posture and alignment
✅ Reactivated stabilising muscles
✅ Greater confidence and control in movement
✅ A proven framework to maintain results
✅ Tools to manage your back for life
You’ll understand your body better than ever.
You’ll walk away not only pain-free, but with a system that works — one you understand and can maintain.
You will be able to say
I have a 10/10 strong core, gluts and upper back.
I am able hold myself in correct, perfect posture in sitting and standing.
I can hold these positions for longer than previously able.
I am able to walk and function with the correct biomechanics that have been taught to me.
I no longer feel stiffness in my spine and my pain is much reduced.
For my future I am fully aware of
-How to function in a healthy way for my spine
-I am aware of all of my compensation strategies
-I no longer do things, previous movement habits, that were unknowingly hurting my spine
-I know where I should be loading and holding, and where I should be relaxed and tension free.
-I know how to keep myself strong and flexible.
-I am equipped with all of the exercises that will keep my spine strong, resilient and pain free.
How It Works
The programme runs over 3 consecutive weeks, combining:
-
Breath work & relaxation
-
Gentle exercises that increase safely, in intensity,
-
Activation and strengthening exercises that develop into functional training to take your strength out into the real world,
-
Flexibility work
-
Posture re-configuration and neurological re-wiring to adapt your brain to new pain free patterns of movement.
What’s Included:
🎥 Daily Video Library (3-Week Programme) Step-by-step sessions led by Hazel, guiding you through:
✨Release & Reset techniques
For immediate relief: flexibility work to remove blockages and restrictions to movement
✨Activation & Strengthening
Build spinal support, control, awaken dormant muscles, and confidence through guided specialised exercises
✨ 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 spine, your triggers, and how to maintain results.
✨ Progress Review & Next Steps
End-of-programme check-list and summary. Home maintenance plans are provided with guidance for continued success.
Plus
📘 Programme Guidebook. Your companion manual with clear instructions, tracking sheets, and progress notes.
💡 Educational Modules Understand your pain, your diagnosis, and how to stay pain-free long-term.
🧠 Anatomy & Alignment Insights. Simple explanations to help you feel what’s happening and why
💬 Optional Online Check-Ins (add-on service). Book a remote consultation with Hazel for extra guidance, progress checks, or personalisation
The Boot Camp Structure
The 3 Stage Spinal System
Each week builds upon the last — guiding you towards a pain-free, confident, and resilient spine.
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 get your new grading
>Maintenance : strengthening exercises for independent transition to home / gym / classes
-
Proven success
The Back Boot Camp Online uses the same proven and successful framework as our in-person programme — giving you clinical-level guidance in a practical, accessible format.
It works because it’s:
✨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 – equipping you with knowledge and a deep understanding of your condition, and how to overcome it
Plus it is:
-
🧠 Expert-led – designed and guided by a spinal specialist
-
📆 Structured – 3 weeks of progressive daily sessions
-
🔍 Educational – understand the “why” behind every move
-
🏡 Accessible – no special equipment needed and in the comfort on your own home without the stresses of time and cost compared to attending the clinic
-
💪 Empowering – puts control of your health in your hands with knowledge, independency and control
-
You’ll build knowledge, strength, and resilience — without needing to leave home.
-
Equipment & Faq's
What You’ll Need
-
A small, quiet space at home
-
A mat and (if possible) a foam roller or small Pilates ball
-
Commitment to 10–20 minutes per day
-
Your programme login (sent upon purchase)
Frequently Asked Questions
1. Do I need equipment?
No specialist equipment is required. You’ll need a mat, and ideally a foam roller or small Pilates ball to enhance certain release techniques — but all movements can be adapted if you don’t have them.
2. What if I’m in pain right now?
That’s okay. The programme begins with gentle release and reset sessions, designed to calm pain and spasm before progressing to strengthening work. If you’re in severe or acute pain, we recommend checking with your GP or booking a virtual consultation with Hazel first to ensure it’s appropriate to start.
3. Is it safe after disc injury or surgery?
Yes — the programme is built for disc-related pain and postural overload. However, if you’ve had recent spinal surgery (within 3–6 months), please seek individual clearance first. The movements are gentle, controlled, and focused on stability — not strain.
4. Can beginners do this programme? Absolutely. The sessions are step-by-step and fully guided, with options for all levels. You don’t need any previous exercise experience — just curiosity and commitment.
5. How much time does it take each day? Most sessions are 10–20 minutes, with some longer optional modules for education or deeper release. You’ll also receive a progress tracker to help you stay consistent.
6. What if I miss a day?
No problem. You have full access to the programme — simply pick up where you left off. The plan is designed to be flexible around busy lives.
7. Can I repeat the programme?
Yes — to consolidate strength and learning. You’ll retain access to all videos and materials, so you can revisit them anytime.
8. Can I get support if I need help?
Yes. You can add optional online check-ins with Hazel for personal feedback, exercise adaptations, or to discuss your progress. These sessions can be booked individually or as a short virtual package.
9. Is this suitable for sciatica?
Yes — in most cases. The early stages include gentle nerve release and mobility work, followed by stabilisation and strength to reduce pressure and recurrence.
10. How soon will I feel results?
Most people experience relief within the first week and noticeable improvement in strength and confidence by week 3. The goal is not just short-term comfort, but long-term resilience.
-
Ready to Start?
You don’t need to wait — your journey can begin today.
📦 Includes: 3-week video series + programme guide + education modules
💻 Access: Online (available instantly after purchase)
📅 Duration: 3 weeks (repeatable for ongoing benefit)
💬 Optional add-ons: Online check-ins with Hazel
📞 Call 0207 101 4046
💻 Sign up at backlab.co.uk
✉️ Email: support@backlab.co.uk
Start your journey today — and discover how strong your back can be.
🎯 Join the Back Boot Camp Online and move with confidence again.
Contact
Address | 65 Princess Road, London NW1 8JS
Tel (calls) | 0207 101 4046
Tel (texts) | 07376 703 970
Email | support@backlab.co.uk
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
Steps to your Boot Camp
1
Click to join our "Back Boot Camp On-Line Course"
2
Read all of the "Back Boot Camp Explained' information to make sure that this course is suitable for you.
3
Click the relevant boxes to confirm consent, awareness of course aims, and health and safety.
4
Click to download your course. You are now ready to go!
The course is available to you, on-line for 24 hours a day, 7 days week, for 3 months from your start date
5
The programme runs for 30 consecutive days. Each day you can log-in and follow our guided course. Make sure to use our helpful motivational tools to inspire and grow, to be back pain free!
6
If you need to get in touch, you can email us on the clinic email: support@backlab.co.uk. We aim to respnd within 24 hours.
Find out more about our On-line Boot Camp
Clinically designed
rehabilitation systemYour 3-Week At-Home Programme to a Stronger, Pain-Free Spine
Can’t make it to the clinic? You can now experience the Back Boot Camp — our signature spinal rehabilitation programme — from home.
Created by Hazel Amper, Specialist Spinal Physiotherapist with over 30 years’ experience, the Back Boot Camp Online gives you everything you need to understand, fix, and future-proof your back — at your own pace, from the comfort of home.
This is not another online workout. It’s a clinically designed rehabilitation system, built on the same science, structure, and expertise as our in-person programme — guiding you step-by-step to lasting relief and strength.
Is it for me?
The Back Boot Camp Online is ideal if you:
✅ Want a structured, expert-led plan you can follow at home
✅ Prefer to work independently, but with professional guidance
✅ Are ready to commit to daily, focused movement
✅ Live outside London or can’t attend in-person sessions
✅ Want a cost-effective way to access specialist spinal care
If you’re tired of quick fixes and want a clear, intelligent plan that works — this is your roadmap.
Who does it help?
If you’re frustrated, stuck, or searching for a complete solution, this programme is built for you.
The Back Boot Camp is ideal if you:
✅ Struggle with recurring or long-standing 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.
As a spinal specialist clinic, we safely rehabilitate these conditions:
-
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 who benefit from our programmes includes, but not limited to:
✅ 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 ✅Young Children and teenagers with early onset spinal pain and instability
-
A total body reset
Just like our in-clinic Boot Camp, the online version addresses the root cause of your pain — not just the symptoms.
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.
Every session is built on Hazel’s proven 3 Stage Spinal System — combining release, activation, strength, and re-education — with daily videos and guidance you can trust.
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
-
Release - Identify and release areas of tension and restriction
-
Correction – Rebuild efficient, pain-free movement patterns from the ground up, and from the inside to out
-
Control – Activate and strengthen your spine’s support system
-
Confidence – Move freely, without fear or guarding
-
Targeted goals & results
By the end of your 3-week Boot Camp, you’ll have:
✅ Reduced pain and stiffness
✅ Improved posture and alignment
✅ Reactivated stabilising muscles
✅ Greater confidence and control in movement
✅ A proven framework to maintain results
✅ Tools to manage your back for life
You’ll understand your body better than ever.
You’ll walk away not only pain-free, but with a system that works — one you understand and can maintain.
You will be able to say
I have a 10/10 strong core, gluts and upper back.
I am able hold myself in correct, perfect posture in sitting and standing.
I can hold these positions for longer than previously able.
I am able to walk and function with the correct biomechanics that have been taught to me.
I no longer feel stiffness in my spine and my pain is much reduced.
For my future I am fully aware of
-How to function in a healthy way for my spine
-I am aware of all of my compensation strategies
-I no longer do things, previous movement habits, that were unknowingly hurting my spine
-I know where I should be loading and holding, and where I should be relaxed and tension free.
-I know how to keep myself strong and flexible.
-I am equipped with all of the exercises that will keep my spine strong, resilient and pain free.
How It Works
The programme runs over 3 consecutive weeks, combining:
-
Breath work & relaxation
-
Gentle exercises that increase safely, in intensity,
-
Activation and strengthening exercises that develop into functional training to take your strength out into the real world,
-
Flexibility work
-
Posture re-configuration and neurological re-wiring to adapt your brain to new pain free patterns of movement.
What’s Included:
🎥 Daily Video Library (3-Week Programme) Step-by-step sessions led by Hazel, guiding you through:
✨Release & Reset techniques
For immediate relief: flexibility work to remove blockages and restrictions to movement
✨Activation & Strengthening
Build spinal support, control, awaken dormant muscles, and confidence through guided specialised exercises
✨ 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 spine, your triggers, and how to maintain results.
✨ Progress Review & Next Steps
End-of-programme check-list and summary. Home maintenance plans are provided with guidance for continued success.
Plus
📘 Programme Guidebook. Your companion manual with clear instructions, tracking sheets, and progress notes.
💡 Educational Modules Understand your pain, your diagnosis, and how to stay pain-free long-term.
🧠 Anatomy & Alignment Insights. Simple explanations to help you feel what’s happening and why
💬 Optional Online Check-Ins (add-on service). Book a remote consultation with Hazel for extra guidance, progress checks, or personalisation
The Boot Camp Structure
The 3 Stage Spinal System
Each week builds upon the last — guiding you towards a pain-free, confident, and resilient spine.
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 get your new grading
>Maintenance : strengthening exercises for independent transition to home / gym / classes
-
Proven success
The Back Boot Camp Online uses the same proven and successful framework as our in-person programme — giving you clinical-level guidance in a practical, accessible format.
It works because it’s:
✨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 – equipping you with knowledge and a deep understanding of your condition, and how to overcome it
Plus it is:
-
🧠 Expert-led – designed and guided by a spinal specialist
-
📆 Structured – 3 weeks of progressive daily sessions
-
🔍 Educational – understand the “why” behind every move
-
🏡 Accessible – no special equipment needed and in the comfort on your own home without the stresses of time and cost compared to attending the clinic
-
💪 Empowering – puts control of your health in your hands with knowledge, independency and control
-
You’ll build knowledge, strength, and resilience — without needing to leave home.
-
Equipment & Faq's
What You’ll Need
-
A small, quiet space at home
-
A mat and (if possible) a foam roller or small Pilates ball
-
Commitment to 10–20 minutes per day
-
Your programme login (sent upon purchase)
Frequently Asked Questions
1. Do I need equipment?
No specialist equipment is required. You’ll need a mat, and ideally a foam roller or small Pilates ball to enhance certain release techniques — but all movements can be adapted if you don’t have them.
2. What if I’m in pain right now?
That’s okay. The programme begins with gentle release and reset sessions, designed to calm pain and spasm before progressing to strengthening work. If you’re in severe or acute pain, we recommend checking with your GP or booking a virtual consultation with Hazel first to ensure it’s appropriate to start.
3. Is it safe after disc injury or surgery?
Yes — the programme is built for disc-related pain and postural overload. However, if you’ve had recent spinal surgery (within 3–6 months), please seek individual clearance first. The movements are gentle, controlled, and focused on stability — not strain.
4. Can beginners do this programme? Absolutely. The sessions are step-by-step and fully guided, with options for all levels. You don’t need any previous exercise experience — just curiosity and commitment.
5. How much time does it take each day? Most sessions are 10–20 minutes, with some longer optional modules for education or deeper release. You’ll also receive a progress tracker to help you stay consistent.
6. What if I miss a day?
No problem. You have full access to the programme — simply pick up where you left off. The plan is designed to be flexible around busy lives.
7. Can I repeat the programme?
Yes — to consolidate strength and learning. You’ll retain access to all videos and materials, so you can revisit them anytime.
8. Can I get support if I need help?
Yes. You can add optional online check-ins with Hazel for personal feedback, exercise adaptations, or to discuss your progress. These sessions can be booked individually or as a short virtual package.
9. Is this suitable for sciatica?
Yes — in most cases. The early stages include gentle nerve release and mobility work, followed by stabilisation and strength to reduce pressure and recurrence.
10. How soon will I feel results?
Most people experience relief within the first week and noticeable improvement in strength and confidence by week 3. The goal is not just short-term comfort, but long-term resilience.
-
Ready to Start?
You don’t need to wait — your journey can begin today.
📦 Includes: 3-week video series + programme guide + education modules
💻 Access: Online (available instantly after purchase)
📅 Duration: 3 weeks (repeatable for ongoing benefit)
💬 Optional add-ons: Online check-ins with Hazel
📞 Call 0207 101 4046
💻 Sign up at backlab.co.uk
✉️ Email: support@backlab.co.uk
Start your journey today — and discover how strong your back can be.
🎯 Join the Back Boot Camp Online and move with confidence again.
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