Self-guided pain plans
Start with the problem that hurts.
These guides are designed to help you stop guessing which exercises to try. Each one walks you through a response-based process for testing movement, tracking what changes, and deciding what to do next.
Low back pain
The Low Back Pain Guide
A step-by-step plan for people dealing with low back pain who want a clear way to test movement, monitor their response, and identify the direction that may help them move and feel better.
- Know which movements to test first
- Track centralization and symptom response
- Progress when things improve
- Know when to stop and seek professional care
Neck pain
The Neck Pain Guide
A practical self-guided plan for neck pain that helps you test movement direction, watch how your symptoms respond, and choose the next step based on what your body actually tells you.
- Test the movements most likely to matter
- Track pain, range of motion, and symptom response
- Progress or modify based on what changes
- Know when self-care is no longer the right path
These guides are educational and self-guided. If symptoms are severe, worsening, associated with significant weakness or numbness, or you are unsure whether self-care is appropriate, seek an in-person evaluation.