The Daily Back Reset
The Daily Back Reset
The Daily Back Reset is an online programme for people who experience occasional back ache or stiffness and want a simple, practical way to keep their body moving.
Simple 10–15 minute movement routines to help ease everyday stiffness and back ache, keep you mobile and make regular movement part of your day.
No complicated workouts. No hour-long exercise sessions.
Just short, guided movement routines that you can follow at home and return to whenever you need them.
Get The Daily Back Reset – €34.95 (opens in a new tab)
One-off payment · Lifetime access · No subscription
Does your back feel fine most of the time… until it doesn’t?
Maybe you wake up stiff some mornings.
Perhaps your back feels tight after sitting for too long, or you have periods where it becomes achy and uncomfortable.
You might know that moving more usually helps, but struggle to know exactly what to do.
Or perhaps you've been given exercises in the past, but gradually stopped doing them once things improved.
Looking after your back doesn't have to mean complicated exercises or long workouts.
For many people, moving regularly and having a simple routine they can actually stick to is a great place to start.
That's why I created The Daily Back Reset.
What is The Daily Back Reset?
The Daily Back Reset is a collection of short, follow-along mobility and movement sessions designed to make regular movement easier to fit into your life.
The main programme contains 7 different routines — one for each day of the week.
Each takes approximately 10–15 minutes and combines movements for different areas of the body rather than focusing solely on your lower back.
You can follow a different routine each day, repeat your favourites or simply use the programme whenever you feel like your body needs some movement.
And because you have lifetime access, there's no deadline and no pressure to complete it in a particular way.
What's included?
7 Follow-Along Movement Routines
Seven different guided sessions so you're not repeating the same handful of exercises every day.
Just 10–15 Minutes
Short enough to fit into your morning, lunch break or evening without having to plan a full workout.
Complete Exercise Library
Individual demonstrations of the exercises used throughout the programme, allowing you to revisit particular movements or put together your own routine.
3 Bonus Morning Movement Routines
Three additional routines using nine simple movements to help get your body moving at the start of the day.
No Specialist Equipment
All you really need is a little floor space and ideally an exercise or yoga mat.
Lifetime Access
Pay once and keep the programme. There are no monthly fees or subscriptions.
Who is it for?
The Daily Back Reset could be a good fit if you:
- regularly feel stiff or tight through your back
- experience occasional back ache
- feel stiff after sitting or being inactive
- have previously completed physiotherapy and want something to help keep you moving
- know you should move more but aren't sure what to do
- prefer exercising at home
- want something short enough to realistically fit into your week.
You don't need to be particularly fit or flexible to start.
The aim isn't to perform every movement perfectly. It's to give you a simple, structured way of moving your body regularly.
A physiotherapy approach you can use at home
Over the years working as a physiotherapist, I've seen hundreds of people with back problems.
One thing I've learned is that there isn't one magic exercise that's right for everybody.
People are different, and sometimes an individual assessment and treatment plan are exactly what's needed.
But I've also seen how useful regular movement, staying active and building confidence in your body can be.
I created The Daily Back Reset to give people a simple way of putting some of those principles into practice at home.
Rather than giving you a long list of exercises that eventually gets forgotten, I've put them into short follow-along routines that you can simply switch on and do.
Is The Daily Back Reset right for everyone?
No — and that's important.
The Daily Back Reset is primarily designed for people who are generally well but experience everyday stiffness, tightness or occasional back ache and want to be more proactive about keeping themselves moving.
It's not intended to diagnose or treat the cause of significant back pain or replace an individual physiotherapy or medical assessment.
If you're currently experiencing severe or worsening pain, have recently had a significant injury, have new or unexplained symptoms, or simply feel that you need an individual assessment and treatment plan, I'd recommend getting assessed rather than relying on an online programme.
What people say
“Love it. Easy to follow, exercises are clearly explained and I can do it first thing in the morning before I leave the house.”
“Great programme. It's easy to follow and so easy to fit into your week, even with 3 kids.”
“Excellent. Cannot recommend highly enough. Really helping to keep my back feeling free after years of stiffness.”
Meet Derek
I'm Derek, a CORU-registered physiotherapist and founder of Midlands Physio.
I've worked as a physiotherapist since 2014 and have developed a particular interest in back problems, exercise and helping people remain active.
I've also had my own episodes of back trouble over the years, so I understand how frustrating it can be when your back starts interfering with the things you enjoy doing.
The Daily Back Reset brings together many of the simple movements and principles I regularly use with people in the clinic and puts them into an easy-to-follow format that you can use at home.
Frequently asked questions
How much does The Daily Back Reset cost?
The programme costs €34.95 as a one-off payment.
There is no subscription or recurring fee, and you'll have lifetime access to the programme.
How long are the routines?
Most routines take approximately 10–15 minutes.
You don't have to complete a routine every day. The programme is designed to be flexible enough to fit around your life.
Do I need any equipment?
No specialist equipment is required. An exercise or yoga mat is useful for the floor-based exercises.
I'm not very fit or flexible. Can I still do it?
Yes. You don't need to already be fit or flexible.
Work within a range that feels comfortable for you and don't force movements or push through significant pain.
What happens after I buy the programme?
You'll receive access to the online programme where you can watch the routines and individual exercise demonstrations whenever you like.
You'll also receive an email with the information you need to access your programme.
I currently have back pain. Is this the right programme for me?
That depends on your situation.
The Daily Back Reset is primarily designed for everyday stiffness, tightness and occasional back ache, rather than as a treatment programme for significant back pain.
If you're currently experiencing persistent, severe or worsening pain, are unsure what's causing your symptoms or feel you need an individual assessment, physiotherapy may be a more appropriate starting point.
Ready to get moving?
You don't need to spend an hour exercising every day to start doing something positive for your back.
The Daily Back Reset gives you a collection of simple 10–15 minute movement routines that you can return to whenever you want to loosen up and get your body moving.
€34.95 — one-off payment
Lifetime access · No subscription · Start straight away
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