01 · GET MOVING
Move gently on sensitive days
One 15-minute follow-along movement video. Watch it in full if useful, or open an individual exercise at its exact timestamp from the six-week plan.
BACK PAIN SOS TOOLKIT · MOVEMENT FOR REAL LIFE
Back pain getting in the way? Start moving towards what matters.
If bending, walking, getting through the day or returning to exercise feels difficult, you need more than another random stretch. Get practical guidance for sensitive days, then build movement and strength gradually with a six-week programme you can adjust to your level.
All three resources for $19. One payment, no subscription. For adults with recurring or manageable ongoing lower-back pain.
100% satisfaction guarantee. Not happy with your purchase? Get your money back.
Created by Mattia VenutiUK-registered osteopath · OsteoTia founder
✓ Adapt exercises when needed✓ Gradual six-week progression✓ Practical flare-up guidance
START WHERE YOU AREGentle options for sensitive days
BUILD BACK GRADUALLYMore movement over time
WHEN BACK PAIN AFFECTS YOUR DAYIt’s not just your back.
It’s not just your back.
It’s what you stop doing.
You think twice before lifting something, cut a walk short or wonder whether going back to training will make things worse. On sensitive days, even getting dressed or moving around the house can feel like a challenge.
The aim isn’t to finish 42 boxes on a calendar. It’s to help you find movement you can manage now and gradually work towards more of everyday life, with clear guidance along the way.
ONE TOOLKIT · SUPPORT FOR DIFFERENT MOMENTS
For the difficult days. And the days you want to do more.
Start with gentle movement when your back feels sensitive. Learn ways to adapt everyday activities during a flare-up. Then follow a gradual six-week exercise pathway as you build up.
02 · ADAPT DAILY LIFE
Handle everyday flare-ups
A practical PDF guide for getting through everyday activities, adapting what you do and recognising when medical advice is needed.
03 · BUILD BACK UP
Build towards doing more
A progressive six-week exercise programme with planned sessions, easier options, strength progressions and linked demonstrations.
PUBLIC DAY 1 EXAMPLEWEEK 1 · DAY 1
A manageable place to begin
Tick each movement as you go. Choose the easier option if needed.
Start gently
0 of 3 movements ticked
This demonstration is a limited, standalone preview. It does not open the complete programme or save progress. These buttons show stills; full video demonstration links are part of the purchased programme.
THE GOAL: GRADUALLY DO MORE
From cautious first movements to building strength again.
When activity feels difficult, doing less can become the default. The programme starts small and progressively introduces more demanding movement, with options to ease back when needed. The aim is to support a realistic return towards daily activity and exercise.
THE GENTLE STARTFirst: make movement manageable
Simple movements and smaller amounts let you explore what feels manageable. An easier option is available when needed.
BUILDING UPThen: build your capacity
Gradually add more demanding movement and strengthening as tolerated, instead of assuming you must push through or restart from zero.
How the video works: The exercise demonstrations are relevant moments from the same guided video. You can open an individual movement without replaying the entire 15-minute session. Progress according to tolerance rather than the calendar alone.
Know today's exercises
Open the day and see the exact exercises, sets and repetitions.
Make it easier
Choose a lighter prescription, then tap a demonstration to open the relevant video moment.
See what's next
Return to your daily plan, navigate planned sessions and track completion on your device.
A PLAN IS THE TOOL, NOT THE GOAL
Less uncertainty about moving. More focus on getting back to life.
Back pain can make you second-guess activities you used to do without thinking. The aim is to start with what feels manageable and have a sensible way to build from there.
The programme makes that approach practical: find today’s movements, adjust the difficulty, and jump straight to the relevant moment in the demonstration video. No need to assemble a routine from scratch.
Open: Choose the planned day.
Watch: Jump straight to the exercise demonstration.
Continue: Return to your session and move on when ready.
A CLINICIAN BEHIND THE PROGRAMME
Created to help people take the next manageable step.
I’m Mattia, a UK-registered osteopath and the creator of OsteoTia. In clinic, I meet people whose back pain has changed how they move, work and exercise. Sometimes the hardest part is knowing what they can realistically start doing again.
I built this toolkit to bring gentle movement, practical flare-up advice and gradual exercise progression together. It is self-guided education, not a personalised assessment or a promise that every person will get the same result.
Mattia Venuti · OsteoTia · UK-registered osteopath
BEFORE YOU START
Practical questions, answered.
Can I try Day 1 without buying?
You can explore the free Day 1 example on this page. It demonstrates the exercise checklist and easier-option control for three starter movements. It is not a free trial of the full 42-day programme: no login, saved progress or paid video access is provided.
How long does each session take?
The full guided video lasts about 15 minutes. You do not have to watch it from start to finish every time: the six-week programme links individual exercises to the relevant moments. The time needed for a planned session depends on its exercises, sets and your pace.
Do I need specialist equipment?
The early sessions use simple movements and floor space. Some later exercises may use everyday items such as a sturdy chair, step or light object. Check the complete programme's equipment guidance before starting each session.
What if I miss a day or need to slow down?
This is not a pass-or-fail challenge. Follow the programme at a pace you can manage, and use easier options when needed. If symptoms worsen or you're unsure whether an exercise is suitable, pause and get individual advice.
Is this for everyone with back pain?
No. It is designed for adults with recurring or manageable ongoing lower-back pain who can safely begin gentle activity. It is not tailored to your medical history and is not an appropriate substitute for assessment of new, severe, progressive or worrying symptoms.
How do I access it and track my progress?
The programme is browser-based; there is no app download. Its progress tracking is device-based, so progress may not automatically transfer to a new phone or browser. Exact access duration and delivery details must be confirmed in the purchase terms before launch.
What if I have worrying symptoms?
Do not use a self-guided exercise programme to assess or manage worrying or rapidly worsening neurological symptoms. Seek appropriate urgent medical advice when necessary. The included guide also explains when to seek professional help.
What if I buy it and I’m not satisfied?
You’re covered by our 100% satisfaction guarantee. If you’re not happy with the toolkit, contact OsteoTia and we’ll refund the full purchase price. This is a satisfaction guarantee, not a promise of pain relief or a particular medical result. Refund contact instructions and policy details will be provided before checkout goes live.
START WHERE YOU ARE TODAY
Don’t let uncertainty make every movement a question.
Begin with a manageable movement option, get practical help for sensitive days and work towards more activity with the six-week programme. The complete toolkit is $19.
$19Get the complete toolkit →One-time payment · No subscription 100% satisfaction guarantee · Full refund if you're not happy