Back
Strong
Chronic lower back pain doesn't have to be your normal. In 8 weeks, we'll rebuild the strength and confidence in your back that you thought you'd lost — for good.
Lower back pain
is not inevitable.
Most people accept it. They take the painkillers, avoid the exercises they love, and quietly adjust their life around the pain. It doesn't have to be that way. The right kind of structured, specialist movement is one of the most effective long-term solutions to chronic lower back pain — and it's what Back Strong is built on.
Built for people
in pain.
Back Strong is specifically designed for lower back pain sufferers. If any of these sound familiar, this programme was built for you.
You've had it for months or years. It affects your sleep, your movement, your mood. You've tried stretching, rest, painkillers — but nothing lasts.
You've stopped doing things you love because you're scared of making it worse. That fear of movement is actually part of the problem — and we address it directly.
It gets better, then something minor sets it off again. You need a structured approach that breaks the cycle — not just temporary relief.
You're done with short-term fixes. You want to build genuine, lasting strength in your back so you can get back to living without pain dictating your choices.
8 Weeks.
A clear path.
Every week has a purpose. The programme is progressive — each phase building on the last, guided by a Level 4 specialist who understands back pain from the inside out.
Movement screen, posture analysis, pain mapping. We find out exactly what's going on before we do anything else.
Core and hip activation. Safe, targeted movement patterns that start switching the right muscles back on.
Progressive loading begins. Strength builds in the muscles that protect your spine. You start to feel different.
Consolidate the gains. Build the habits and strength that keep you pain-free long after the programme ends.
Three sessions.
Three days a week.
All sessions run at 12:30pm — designed to fit around work and family life without taking over your day.
All sessions at MFF, Bromsgrove · Small group · Every week for 8 weeks
Everything you need
to fix your back.
3x Weekly Small Group PT Sessions
Monday, Tuesday, and Thursday at 12:30pm. In-person, coached throughout. Every rep matters.
Movement Screen & Posture Analysis
Full assessment at the start to identify exactly where your weaknesses are and what's driving your pain.
Pain Monitoring Throughout
Your pain levels are tracked session by session so the programme adapts to what your body is telling us.
Targeted Core & Hip Development
The muscles that actually protect your spine. Most people have never been taught how to train them properly.
Personalised Nutrition Plan
Calorie and macro targets built around your body and goals. Inflammation and body composition both play a role in back pain.
Weekly Check-Ins with Mike
Progress tracked, adjustments made. You're never left wondering whether it's working.
Back Strong App
Your programme, session logs, pain tracking, and check-ins — all in one place. Included with every Back Strong place.
Level 4 Specialist Coaching
The only Level 4 qualified lower back pain specialist PT in the Midlands. Every session is coached — never just supervised.
It works.
"I used to have a weak back and would end up tweaking it doing the most mundane things. Now I only ever ache in a good way. Genuinely changed how my body feels day to day."
Simple pricing.
No surprises.
Everything included. Two ways to pay.
- All 24 coached sessions
- Back Strong App included
- Nutrition plan included
- No hidden costs
- Spread across 2 months
- Same programme, same access
- Same results
- Discuss on your discovery call
Mike Foster.
Lower back pain is one of the most common and most mishandled conditions in fitness. Most trainers avoid it. I've made it my specialism.
As the only Level 4 qualified back pain specialist PT in the Midlands, I've built Back Strong around what the evidence actually says — progressive loading, targeted core and hip work, and pain monitoring that keeps the programme safe and effective throughout.
I've seen people walk in barely able to sit down and walk out training harder than they ever have. That transformation is what Back Strong is built for.
Before you apply.
Ready to fix your back?
Apply below and Mike will be in touch within 24 hours to arrange a no-pressure discovery call. No obligation — just a conversation about whether Back Strong is right for you.
No spam. No hard sell. Just a conversation about whether Back Strong is right for you.