Reclaim Your Pain-Free Back:
The Complete Program to Stop Pain, Strengthen, and Thrive
Are You Tired of Living With Back Pain?
Whether it’s a constant ache, a sudden sharp twinge, or that niggling discomfort that never quite goes away—you’re not alone. Back pain can affect every part of your life:
- Making simple tasks feel impossible
- Stopping you from enjoying walks, hobbies, or even time with loved ones
- Leaving you anxious about the future of your spine
You may have tried stretches, painkillers, or “quick fixes” that promised relief but never delivered. The frustration, the disappointment—it’s exhausting.
But it doesn’t have to be this way.
Introducing the Pain Free Back Program
A complete, step-by-step program designed for real people living with real back pain.
Whether you’ve had pain for years or are just starting to feel those warning twinges, this program is built to:
- Reduce pain and discomfort safely
- Strengthen your back, core, and posture
- Rebuild confidence in using your back every day
-
Prevent future pain through education, exercises, and lifestyle changes
This isn’t a temporary fix.
It’s a long-term solution, giving you the tools to feel strong, capable, and pain-free—without endless appointments or guesswork.
I'd LOVE To Introduce You To My Pain Free Back Program.
Click to learn more in the video below.
Program Contents
BONUS SECTIONS - Don't Miss Out
**Biomechanical Assessment - Optimising your recovery by finding out what is happening with your back.
**Exercise and Program Tracker - Helping with motivation and moving towards the end goal.
- Before starting the biomechanical assessment (3:37)
- PDF - Biomechanical Assessment
- 1. Feet (6:55)
- 2. Weight distribution (6:54)
- 3. Pelvis (6:10)
- 4. Knee (3:32)
- 5. Balance (2:47)
- 6. Dynamic Biomechanics (6:20)
- 7. Trunk (2:11)
- 8. Upper back/chest/neck (7:04)
- 9. Sitting (5:40)
- 10. Sitting for Work (6:32)
- 11. Movement (5:49)
- PDF - Treatment plan - Your Focus Points
Hi I’m Helen, Physio & Program Creator...
I have been working as a Chartered Physiotherapist for over 20 years after gaining my BSc Hons Physiotherapy in 2001 from Sheffield Hallam University. I have helped thousands of patients over the years, I've working in NHS and private hospitals, as well as professional sports. In 2009 after starting my family I opened up my purpose built clinic serving my local community. In my goal to positively impact as many peoples as possible I've created a range of Online programs. Making top quality treatment accessible and affordable. I take all the knowledge and expertise that I have gained over the years and share it with you.
So you can make a Pain Free Start.
Take care, Helen x
Helen Manders BSc (Hons) MCSP HCPC
Who Is This Program For?
This program is suitable for almost everyone with lower back pain. It’s perfect for you if:
- You’re tired of your back holding you back
- You want to stop niggles from turning into bigger problems
- You want clear guidance from a professional who understands back pain
It’s not designed for people with nerve symptoms, such as pain radiating into your legs or groin, numbness, tingling, or weakness. If you experience these, please consult a healthcare provider first.
How Does It Work?
The Pain-Free Back Program is a step-by-step, easy-to-follow course that combines:
- Exercises for strength and flexibility – Stage-by-stage routines designed to build a strong, resilient back at your pace.
- Posture and alignment training – Learn how to sit, stand, and move without strain.
- Daily life strategies – Simple, actionable tips to reduce stress on your back throughout the day.
- Workstation guidance – Advice on setup and positioning to protect your back.
- Personalized progress guidance – Assess your posture, learn where you may be going wrong, and correct it with expert help.
You don’t need expensive equipment—just an exercise band, a mat, and some household items. We’ll teach you how to make it all work in your daily life.
What Makes This Program Different?
Unlike generic online exercises or temporary fixes, this program:
- Targets the root causes of back pain
- Educates you on how to prevent future problems
- Adapts to your lifestyle—whether you’re retired, busy with work, or an active athlete
-
Gives you confidence that you can use your back without fear
"Gerry was seeing a chiropractor twice a week… spending a fortune, and still in pain. He told me he felt hopeless—until he started my program.
Now He’s been pain-free for four years."
Five Star Review
of my programs
I'm delighted with the first feedback on my programs - which are a new venture for me.
After completing one she then went on to purchase the Pain Free Body Program.
It's great to see my years of hands on experience is working well in this different format.
"Quality information”
"I feel engaged and motivated with my treatment"
FREE WORKSHOP
I would love you to join me on an exercise that I do with all my patients in clinic and it's also part of this program. It's a lovely way for you to take your first step towards change.
We will work together in an interactive lesson where we explore 12 key areas that can impact back pain and work out if they are influencing your back and your situation.
You will take so much from this exercise, by the end you have your road map to recovery.
So if that sounds good - click the button below and I will see you there.
I LOVE A PLAN.
See you there, Helen x
Testimonials -
what my patients say...
Gerard Stanley
Retail Business Consultant
Helen was great. I went 4 or 5 months ago for the first time with Chronic Back Pain and really thought I'd be this way for life as I've spent the last 5 years having treatment but getting no improvement. All I was doing was spending more and more money to get sorted and I wasn't. I've been to Helen 4 times in the last few months and since have made a massive recovery by doing daily exercises and stretches which she showed me during our sessions and then left me to carry on at home on my own. Really great service and the value for money is incomparable to anywhere else. Give it a try, honestly, it's worth every penny.
James Hahnel
Consultant Orthopaedic Surgeon
I have worked with Helen for many years at Leeds Nuffield hospital where I work as a specialist hip and knee surgeon. As part of my practice we have plenty of patients who have problems with their back. I
occasionally struggle with my own back and know Helen is the lady to help sort it out. Not only did she give brilliant care in terms of getting it going again, but she also gave some great advice to keep it in great shape. I have been following this for the last couple of years and have been abusing my back with games of squash since with no problems. Thanks for the great care. Would definitely recommend.
Paul Nellis
Managing Director -
Orangery Solutions
After suffering many years of back pain especially whilst driving, I visited Helen as she had already treated my wife. Helen was able to diagnose the muscle imbalance that had eluded doctors and other physio's over the years.
After manipulation, stretching & core strength
exercises the improvement has been amazing!
Thank you Helen.
Frequently Asked Questions
What type of back pain is this program suitable for?
This program is ideal for almost anyone with lower back pain. Whether you’ve struggled for years with constant discomfort or just have an occasional niggle that you want to stop from worsening, this course can help.
It is not suitable for those with nerve-related symptoms, such as pain radiating to the groin or legs, numbness, tingling, or weakness in the legs.
The program is designed to improve strength, flexibility, core stability, posture, and alignment—helping you build a strong, reliable back that you feel confident using.
Will this program help prevent future back pain?
Absolutely! The exercises focus on strengthening your core, improving posture, and promoting overall spinal health. You’ll also learn strategies to protect your back and prevent pain from returning in the future.
How long does the program take to complete?
Most people notice improvements in pain and function within 1–2 weeks. For long-lasting changes, we recommend following the program for 3–6 months. The exact timeline depends on how long you’ve experienced back pain.
How often should I do the exercises?
Aim to complete your exercise program at least once a day. Some people find doing them 2–3 times a day accelerates results, but it’s important to adapt the program to your lifestyle.
Remember: it’s not just about the exercises. Paying attention to your posture and movement throughout the day is equally important, and we’ll give you practical tips to make this easy.
What is the format of the program?
The program is a simple, easy-to-follow exercise plan, with staged progressions so you can advance at your own pace. You’ll also receive supporting exercise sheets that can be printed off.
Beyond exercises, you’ll:
- Assess your standing and sitting posture
- Learn how to correct common postural issues
- Discover strategies to reduce short-term and long-term back pain
- Receive guidance on workstation setup and daily movement habits
It’s a complete package designed to get your back functioning optimally.
Do I need any special equipment?
You’ll need:
- An exercise band
- An exercise mat (optional)
- Weights (optional—you can use household objects instead)
The program is designed to be flexible and adaptable to what you have at home.
Can I do the course if I have a pre-existing medical condition or surgery?
We recommend consulting your GP or doctor before starting if you have any medical conditions or have had surgery.
Is it safe to start the program if I already have back pain?
Yes! The program is specifically designed for people with back pain. With years of experience helping others, we know how to work safely and avoid common pitfalls. Consulting your healthcare provider is always a good idea.
I’m over 70 years old—will this course be suitable for me?
Yes! This program is perfect for anyone wanting to stay active and maintain a healthy back, no matter your age. Exercises start simple and progress at your pace. If you’re concerned, check with your GP before starting.
Is there a money-back guarantee?
Yes. There’s a full 14-day money-back guarantee for your peace of mind. If the program isn’t right for you, you can get a full refund—no questions asked.
Will I need to see a physiotherapist in person during the program?
No. The program is designed to be completed independently. However, if you need extra support or reassurance, you can book an online appointment via painfreestart.com. These appointments are optional and not included in the program price.
Can I contact the instructor if I have questions?
Yes! While the program is comprehensive, you can book a one-on-one session if you need extra guidance. There’s also a dedicated section in the program to help if you’re struggling or just need a motivational pep talk.
Will the program work if I’m not an athlete or fitness enthusiast?
Definitely. The program is designed for everyone. Each exercise has multiple stages so you can progress at a pace that suits you.
Is this program suitable for regular or high-level athletes?
Absolutely! The staged exercises allow athletes to progress safely and efficiently. Whether you’re returning from injury or aiming to hit new personal bests, the program can support your goals.
Take Control of Your Back Today
Imagine a life where your back no longer dictates what you can and can’t do.
A life where you feel strong, confident, and free from pain.
You don’t need to wait. The Pain-Free Back Program is ready for you now, complete with all the exercises, guidance, and strategies to reclaim your life.