Important Information

active X backs online course provides relief and prevention to Lower Back Pain & Sciatica sufferers

1.      Understand the causes of your Lower Back Pain / Sciatica

2.      Create a plan for long-term recovery

·         60% of LBP sufferers will have a recurrence within the next 12 months

·         Exercise is the only known effective LBP preventative. We provide research-verified advice and exercises for sufferers and those who support them.

3.       Follow the plan

How to progress through the course:

1. The Virtual Clinic

Remember “Knowledge is Power”?  The chances are very high that a lot of what you think you know about lower back pain and sciatica is wrong – very wrong.  So much of what you do is driven by your belief system, and if your beliefs are based on incorrect information, I’ll bet you’re doing and thinking a lot of the wrong things.

DO NOT SKIP your trips to the Virtual Clinic – new thinking is essential!


2. Mindfulness Meditation

It’s optional, but in my experience lots of people struggle with pain, and there’s increasing evidence that meditation helps with the pain (and reduces need for medication).


3. Attending the Gym

You can drop in and out of the Gym at your convenience – just make sure to visit it every day! 😉 I’ll know whether you’re doing your exercises or not- I have spies…

Foundation Activities are things that we do every day that you need to get better at – it’s part of preventing recurrences.

Relievers are exercises (and other tactics) which will ease your pain.

Preventers are exactly that, and remember “Prevention is better than cure”.  This is the only way to minimise the risk of recurrence… get as far back from the edge as possible!



As you are a “virtual client” of ours, please read the below – it’s for your own safety.  If you answer yes to any of the below questions, we advise you to consult your doctor about your pain.

Compared with during your waking day, is your pain worse when trying to sleep?
Have you lost any great amount of weight without meaning to over the last year?
Have you been diagnosed with cancer at any time?
Have you had back surgery in the last 2 years?
Do you have any numbness (lack of sensation) or pins and needles around your genitals/pelvic floor area?
Do you have any difficulty urinating or defecating?
Have you had any recent change in sexual function (loss of feeling, erection, ability to orgasm)?
Have you suffered any accidents recently that in any way could impact on your back?
Have you been on a prolonged (months/years) course of oral steroids in the past or now?
Have you had a persistent high temperature recently?


Before you dive into the course, let’s clear something up.  In order to get better and stay better, your goal has to be a lot more ambitious than “I don’t want that pain again.”  You see, to remain pain-free you have to get right back from the edge of the cliff.  That’s described in much healthier terms than “I don’t want that pain again”.  I’ve seen thousands of people who don’t want that pain again, but this is far too limiting a goal, because as soon as the pain goes away, people return to their old habits… they don’t have sufficient motivation to maintain the exercises, postural changes etc. Having a much bigger health goal has many benefits in addition to avoiding future back pain.

So, write down your back-related-health-related goal.  You may be aiming for 3 months from now, or a year from now.  Commit to it.  You’ve invested the money, now look forward to the best “money-back” deal you’ve ever been offered – get it, “money-back” deal? 😉




By |2017-09-28T10:36:28+00:00August 25th, 2017|4 Comments

About the Author:

Clinic Director and Osteopath. Gavin graduated as a Gold Medallist in 1991 and is now a Vice Patron of the British School of Osteopathy. Co-author of “The Back Book” with Gavin Hastings OBE in 1996, and author of "active X backs - and effective solution for lower back pain"; he has an MSc in The Clinical Management of Pain from the University of Edinburgh. He's passionate about helping to move people as far from illness and pain as possible, and in January 2015 set himself the target of helping a million people get a better back.


  1. Chris Cowie 13/12/2017 at 20:21 - Reply

    I get what you you mean about people who say ‘I don’t want that pain again’ but it’s very difficult to get away from that when you’ve had 2 very recent painful episodes within the last couple of months. Maybe we need a diversionary tactic!

    • Gavin Routledge 14/12/2017 at 07:12 - Reply

      The diversionary tactic is to focus on where you want to be, and don’t spend your time fearing another episode. So long as you’re adopting good movement habits and doing the relievers and preventers, you are significantly reducing the risk of another episode.

  2. Isabella Bocchetti 04/08/2018 at 12:26 - Reply

    I have always wanted to be able to do a handstand. I think a year is a reasonable time frame to accomplish this goal?

    • Gavin Routledge 06/08/2018 at 13:05 - Reply

      Absolutely Isabella – daily practice and you’ll get there. Have some experience with this myself, so next time you’re in, we can talk about it!

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