Calm your back pain flare-up — without leaving work
Practical, step-by-step strategies to manage a back pain flare-up safely through the workday — so you can stay functional, avoid making things worse, and recover faster.
"You don't need to choose between your back and your job — you just need to know what to do in the moment."— Peter Bennett
What you'll learn
What you'll be able to do
- Identify the difference between a flare-up you can safely work through and one that needs urgent medical attention
- Apply immediate pain-relief positioning and micro-movement techniques at a desk, on your feet, or in a vehicle
- Modify your workstation or work tasks on the fly to reduce load on your spine during a flare
- Use a simple daily movement routine — doable in under 10 minutes — to calm inflammation and rebuild stability
- Communicate your temporary limitations clearly to a manager or team without oversharing or losing confidence
- Build a personal flare-up action plan so you're never caught unprepared again
How it works
A school that adapts to you
This isn't a set of static videos. Every lesson is generated live and tuned to where you actually are.
We learn your level
A quick placement check tailors your starting point so you're never bored or lost.
Lessons adapt as you go
Each lesson is written for your pace and your goal, adjusting as your skills grow.
Your AI coach keeps you moving
Checkpoints, feedback, and gentle nudges turn progress into a real result.
The curriculum
What's inside your school
6 modules · 16 lessons
Is It Safe to Work? Reading Your Flare-Up
Before doing anything else, learners need to accurately assess what's happening in their body. This module builds the critical skill of distinguishing a manageable flare-up from a situation requiring urgent medical care — so they can act with confidence instead of panic or denial.
- 1.1Red Flags vs. Flare-Up: Know the DifferenceIncluded
- 1.2Pain Doesn't Equal Damage: Understanding Flare-Up BiologyIncluded
- 1.3Your Personal Pain Baseline and Flare TriggersIncluded
Immediate Pain Relief at Work
This module delivers the hands-on core of the course: specific, tested techniques to reduce pain quickly in the exact environments working adults are in — desk, standing, or vehicle. Every technique is designed to be done discreetly, without equipment, and without leaving work.
- 2.1Desk-Based Relief: Positions and Micro-MovementsIncluded
- 2.2On Your Feet: Standing and Walking StrategiesIncluded
- 2.3Vehicle and Commute: Surviving the DriveIncluded
Modifying Your Work to Protect Your Spine
Staying at work during a flare doesn't mean doing everything the same way and suffering through it. This module teaches learners to rapidly audit their tasks and environment and make smart, on-the-fly adjustments that dramatically reduce spinal load — without needing special equipment or permission.
- 3.1Rapid Workstation Audit: Fix What You Can Right NowIncluded
- 3.2Task Triage: Ranking and Reshaping Your WorkdayIncluded
- 3.3Safe Handling and Movement at WorkIncluded
Your 10-Minute Daily Movement Routine
Stillness makes flare-ups worse; the wrong movement makes them worse too. This module builds a simple, evidence-informed daily routine that calms inflammation, reduces protective muscle spasm, and begins to rebuild spinal stability — designed to be completed in under 10 minutes, anywhere, in work clothes.
- 4.1Why Movement is Medicine: Getting Past the FearIncluded
- 4.2The Morning Reset Routine (Under 5 Minutes)Included
- 4.3The Workday Movement Breaks Routine (5 Minutes, Any Time)Included
Talking to Your Manager and Team
Many people suffer silently because they don't know how to raise their physical limitations without appearing incompetent or oversharing personal health details. This module gives learners the words, frameworks, and confidence to communicate clearly, professionally, and briefly — protecting both their health and their professional reputation.
- 5.1What to Say (and What Not to Say)Included
- 5.2Asking for Temporary Adjustments Without DramaIncluded
Your Personal Flare-Up Action Plan
The capstone module pulls everything together into a single, practical document learners will actually use on the day a flare hits. By building it now — when they're thinking clearly — they avoid making poor decisions under pain and stress. The plan becomes their go-to resource every time.
- 6.1Building Your Plan: From Blank Page to Ready-to-UseIncluded
- 6.2Preventing the Next Flare: Habits That LastIncluded
Who it's for
Is this you?
The desk worker in denial
Sits through eight hours of growing discomfort telling themselves it'll pass — and needs a smarter strategy before it becomes a write-off week.
The tradesperson on-site
Can't just 'sit down and rest' mid-shift, so needs practical ways to modify how they move and lift without stopping work entirely.
The chronic pain veteran
Has been here before and knows the flare cycle — wants a reliable action plan so each episode is shorter and less derailing.
The healthcare or retail worker
Spends hours on their feet with little control over their schedule and needs discreet, in-the-moment relief techniques that don't require a mat or a quiet room.
The anxious first-timer
Experiencing a serious flare for the first time, scared they're causing damage, and needs calm, clear guidance on what's safe and what isn't.
The manager or team lead
Carries the stress of the job in their back and wants to stop burning sick days — and start having a proactive plan they actually stick to.
Questions
Frequently asked
Your teacher
A note from your teacher
Peter Bennett
If you're reading this mid-flare, I want you to know something: the fact that you're looking for answers rather than just gritting your teeth or giving up is already the right instinct.
Back pain at work is one of the most isolating experiences there is. It's invisible to everyone around you. Your manager can't see it. Your colleagues don't feel it. And unless you've had it yourself, it's hard to explain why sitting in a meeting or standing at a counter can feel genuinely frightening — because you don't know if the next wrong move is going to make everything dramatically worse.
I created this course because I kept seeing the same gap. There's good long-term rehabilitation advice out there, and there's emergency medical care. But there's almost nothing in between — nothing built for the person who woke up this morning with their back screaming, has three deliverables due, and just needs to know: what do I actually do right now?
What you'll find here isn't complicated. It's grounded in what the evidence says about how the spine actually works and what genuinely helps during a flare — stripped of the clinical language and translated into things you can do at your desk, in the car park, in the bathroom on a break, or at a workstation. Small adjustments that change everything.
You don't need to be in a physiotherapy clinic to make smart decisions about your body. You just need a clear, honest framework — and that's exactly what this is. I'm glad you're here. Let's get you through this.
— Peter Bennett
Start your journey today
Join get instant access — learn at your own pace with an AI coach in your corner.
- 6 modules, 16 lessons
- AI-adaptive lessons tuned to your level
- Quizzes & checkpoints to lock in progress
- Your own AI learning coach
- Learn on any device, at your pace
- Full access for as long as you're subscribed