The Back Recovery Programme
For people whose back pain keeps coming back despite trying other treatment.
The Back Recovery Programme is designed for people who are tired of starting again and want a clear plan to get back to work, exercise and everyday life.
Understand Your Back
Understand what may be contributing to your recurring symptoms and how to fix the cause of the problem. This is the first step to learn how to self manage your condition.
Return To Activity or Work
Work towards the things you want to get back to.
How the Back Recovery Programme works
A simple, step-by-step approach to help you understand your back, rebuild confidence and return to the activities that matter to you.
Build Confidence
Learn to move without constantly worrying about causing a flare-up.
Stay Active Long-Term
Develop strategies to help you stay active with confidence.
Improve Physical Capacity
Gradually increase your ability to handle daily life, work and exercise.
What Happens During The Programme?
Week 1
Comprehensive Assessment
A detailed assessment to understand your history, current challenges, goals, lifestyle and the factors contributing to your back pain.
Weeks 1–6
Group Rehabilitation Sessions
Two supervised sessions each week focused on movement, strength, confidence and returning to activity.
Weeks 1–6
Weekly One-To-One Reviews
A dedicated review session each week to assess progress, answer questions and adjust your plan.
Throughout The Programme
Personal Home Exercise Programme
Simple exercises and activities designed around your individual needs and goals.
Final Week
Progress Review & Future Plan
Review your progress and develop a clear plan for maintaining momentum after the programme finishes.
Completing the Back Recovery Programme
Advanced Back Recovery Programme
If mild pain persists, you want to further improve your physical conditioning under guidance, or you are still having difficulty returning to work, you may be advised to participate in the Advanced Back Recovery Programme.
Is This Programme Right For You?
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Your back pain keeps coming back
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You've tried treatment before but the results never lasted.
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You're worried about making things worse.
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You've stopped doing the activities you enjoy.
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You don't trust your back the way you used to.
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You want a structured plan rather than another quick fix.
What The Programme Is Designed To Help You Do
✓ Get back to the gym
✓ Walk further with confidence
✓ Enjoy hobbies again
✓ Reduce fear of movement
✓ Stop worrying about flare-ups
✓ Trust their back more
Programme Investment
Back recovery programme
£995
- Comprehensive initial assessment (2-3 hours)
- Home exercise programme.
- Clinic based group rehabilitation sessions (1 hour): 2 x per week for 6 weeks.Â
- Weekly one-to-one reviews (1 hour):Â 1 x per week for 6 weeks.
- Final review and future plan (1 hour).​
Back recovery programme - corporate clients
£1695
- Comprehensive initial assessment (2-3 hours)
- Home exercise programme.
- Clinic based group rehabilitation sessions (1 hour): 2 x per week for 6 weeks.Â
- Weekly one-to-one reviews (1 hour):Â 1 x per week for 6 weeks.
- Final review and future plan (1 hour).​
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Onsite ergonomics assessment of patients job: employer must be committed to implementing cost effective practical solutions as a minimum.Â
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Return to work plan: employer must be committed to implementing return to work plan.
Advanced back recovery programmeÂ
£420
Following completion of the 6 week back recovery programme further physical conditioning may be necessary. If mild pain persists, you want to further improve your physical conditioning under guidance, or you are still having difficulty returning to work, the Advanced Back Recovery Programme is right for you.  Â
- Weekly one-to-one reviews (1 hour):Â 1 x per week for 6 weeks.
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Home or gym exercise programme with a specific focus on conditioning your body for the specific demands of the activities you want to perform e.g. return to work for a specific physically demanding job.Â
Commitment requirements
We believe there is a high demand for patients to attend the Back Recovery Programme. This means your place on the programme is special. We need patients who are fully committed to the process.
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This requires the following:Â
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Up front payment in full. Once you have begun no refunds will be issued.
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100% attendance at all onsite rehabilitation sessions.Â
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100% attendance at all weekly review sessions.Â
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Perform home exercises 3 x per week in addition to the above. Patients will have one day per week when they will not be required to perform exercises.
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The Back Recovery Programme is not easy. That's why we need you to be fully committed to the programme, from day one, for a period of six weeks. Â
Frequently Asked Questions
What if I've already tried other treatments?
Many people on the programme have already tried other treatment approaches such as massage, exercises, or electrotherapy.
The programme is specifically designed for people who still aren't back to doing the things they want to do.
What if my pain has been present for years?
Many participants have experienced persistent or recurring back pain for months or years before joining the programme. This programme is designed for you.
Do I need to be fit?
No. The programme is tailored to your starting point.
Will I be completely pain free at the end of the Back Recovery Programme?Â
Being pain free is the aim of the Programme. However we can't promise anything because every patient is different.
If you have made good progress during the 6 weeks and still have some pain present we may advise attending the Advanced Back Recovery Programme for further conditioning. This is more likely if you are returning to a specific activity that requires a greater level of physical effort or a physically demanding job. Â
Will my back pain return?
The bad news is that the best predictor of future back pain is a previous history of back pain.
The Back Recovery Programme is designed to educate you how to avoid tasks that aggravate your back pain and condition your body to cope with the demands of living an active lifestyle. This requires ongoing participation in physical activity that suits your lifestyle.
The Programme will also educate you on how to get yourself out of trouble if your pain returns so you can live a fulfilling and active lifestyle. Â
Where The Programme Takes Place
The programme takes place at Norfolk Health & Fitness in Norwich.
You will attend three times per week for six weeks. Two days for group rehabilitation alongside others in the Programme and one day for an individual session with your Therapist to measure progress and update your rehabilitation plan. This environment to designed to be supportive and encouraging to help you achieve your goals.Â
