Spine Support Network
Supportive community centred around lower back pain, mobility exercises and educational courses on the spine crafted by a physical therapist. Find out how to feel better and strengthen your spine!
Join challenges, live Q&As, and enjoy daily 5-minute exercises designed to relieve lower back pain and improve mobility!
Spine Support Network Benefits
Decreased Stress
The unknown is worrying and people tend to have enough concerns, health problems excluded. Thanks to his physical therapy training, John will shine light on how lower back pain functions and how to approach its different symptoms. Greater knowledge of the situation gives peace of mind.
Reduced Pain
During this program we'll show you how movement is medicine and what mobilisations can help reduce pain. You'll learn to listen to your body and increase interception (internal awareness).
More Mobility in Everyday Life
A human body should be able to touch the floor, extend back (eg. Cobra pose) or twist 180° painlessly at any time of the day. A lot of us become stiff with age and because of pain, but it's possible to get this range of motion back.
Increased Strength
In various courses we'll work to reverse the effects of a sedentary lifestyle on muscle loss (known as atrophy). Especially the abdominal and gluteal muscles. Stronger muscles = more stable joints = better quality of life.
Improved Posture
With easy to follow exercises, transform your posture and get more control over your back. Because we get comfortable in a "C" shaped upper back position, we also help reverse the effects of prolonged sitting.
Active Community
Whether it's getting extra motivation to complete a challenge or you want an answer to a question. You can put a question on a group or send a direct message to John. Get answers to all your questions.
What Causes My Back Pain?
I've experience chronic, recurring lower back pain. And it's estimated that 80% of people will experience some type of lower back pain during their lives.
In my case it would show up at the worst times like right before taking an exam or during sunny days to remind me that I had something to worry about. Though the causes can vary, most back pain defined as non-specific, meaning there isn't a clear source of the pain, or it's multifactorial.
Why do you have back pain?
Commonly, people live busy lives where it's difficult to find time to strengthen and mobilise their back. They might hurt themselves by picking up their child and twisting, helping a friend move house, running half marathon with minimal training but their back isn't what it used to be. To top it off, people who have had a back pain episode are at a greater risk of having recurring episodes.
The Consequences of Back Pain
I'm sure you're aware about how back pain affects your quality of life, but I find it more worrying how it can erradicate people's ability to access the solution to their pain. I've seen a lot in my clinic:Â
You experience lower back pain, you stop working out, you lose a bit of muscle and gain some weight, take anti-inflammatory pills. Before you know it what started off as mild lower back pain has span 6 months and played into a weight challenge, lack of sleep and increased stress.
The tragic irony here is that the pain removed the 1st key to transforming your situation: movement. Movement is vital. I've seen it happen a lot that healthy, active people end up confined to their couches, watching TV, unaware of the significant health risks that this sedentary lifestyle brings.
Foretaste a course video to help you feel good in your spine (2min30 exercises + explanation)
I can help you feel more relaxed and stronger in your back in 5 minutes. Part of a 28 day course.
My Tenacious Back Pain Story
I've always been a very active and outgoing person, so it came as a shock when I developped back pain in 2012. I had recently moved to Belgium and I attributed my back pain to the amount of time I had to sit to get through classes and (as I'd learn later) the stress of having changed cultures. I would get back spasms helping friends move furniture into a their apartment and I feared going on long drives, trying to stretch often in order not to feel stiff.
It wasn't until my first year of physical therapy studies that I discovered how to assess what spine movements are beneficial for specific individuals. Joints need movement. I discovered I needed spine extension and within a few weeks of practice my back felt 5 years younger.
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During my masters, thanks to professionals like Benjamin Hidalgo, I learned about the different factors that can contribute to back pain, whether biomechanical (joint health, muscle tension), postural (motor control) or psychological. Previously I didn't know how the spine worked, so I would stretch and move and I would feel better for a while, but then my discomfort would come back.
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 It's only when I learned to deal with the each factor that contributes to back pain that my situation really started to change. It didn't take too long before my lower back pain vanished.Â
I want to share what's worked for me and what is evidence and science based. The rest of my family are teachers and it's something I've always enjoyed doing. I've made the videos short, practical and easy to follow. I want to share with you a physiotherapist's approach to relieving back pain.
How the Spine Support Network Can Help You
I want you to be able to do everyday activities pain free and confidently be able to move in full range of motion again. We'll focus on strength, mobility and awareness of our body. Movement is key, but so is understanding what different pains mean and how to deal each of them. You'll be able to take control of your back health and healing journey again.
I'm excited to share hands-on science with people of different body types. I share exercise modifications to make sure it's all accessible. There's never a comparison to others, just to who you were yesterday.
We host challenges for you to stay motivated and to discover our informational courses on the spine. We offer weekly live workouts and Q&As to dive into various topics and give you answers to all your questions.
We'll take the time to look at what different factors contribute to lower back pain and how a physiotherapist might assess and deal with each of them. Each factor affects an individual differently. It's good to look at how they influence symptoms as well as how a physio deals with them.
As well as meeting other people on a similar health journey, I want it to be as easy for you to get results as possible: find 10 minutes a day, open the app and improve your well-being thanks to follow-along and educational videos.
I'm looking forward to receiving your questions on the community and supporting your back pain relief journey. See you there?
Benefits
- Release muscle tensions
- Reduce stress
- Improve mobility
- Decreased pain
- Increase lean muscle
- Personalised tips
What to Expect
- 5-minute daily mobility, strength and stretch routines
- Over 100 educational videos (ranging from 2-12 minutes) on back pain
- Challenges to structure progress
- Weekly Q&As and workout zoom calls
- Satisfaction guarantee
Format
- Postureplan website or on mobile app (kajabi community)
- Video library accessÂ
- Group forum and conversations (optional)
- Weekly live workout session (optional - usually Saturday)
Requirements
- Smartphone or computer
- Sports mat
Monthly plan: Just 50¢ / Day
Normally: $29,99
FREE 14 DAY TRIAL
Only $14,99 After Trial
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Cancel Anytime
FREE! Bonus (as soon as you sign up)
The Posture Makeover courseÂ
($89 value - FREE!)
If you'd like to reverse the effects of sitting and improve your posture with long term results, this course will help you get there!
Complete Peace of Mind
Your satisfaction is our priority. If this course access doesn’t meet your expectations, simply reach out to us within 60 days of purchase, and we’ll issue a full refund, no questions asked. We believe in the quality of our programs and the success of our customers.
Frequently Asked Questions
How does the 14-day free trial work?
How does the community work?
How does the membership work?
What courses do I get access to with the Spine Support Network?
Are live online events hosted?
Can this fix my back?
I have back pain, is it safe to join?
Do I need to have any equipment?
What if I have narrow lumbar canal, spondylolisthesis or scoliosis?
What is the cancelling/refund policy?
Client Testimonials
Daniela Manzano Cano
I highly recommend Postureplan and John's work!
I have had lower back pains for several years and with my job, I'm sitting most of the day with very little movement. Since I started following John's course, I have experienced a significant improvement in my lower back and posture.
The exercises are easy to follow and easy to put in practice throughout the day and John's guidance is great!
- Paulien
As a full time desk worker I find the exercises in the [Feel Good in Your Back] course very helpful! They are well explained and demonstrated, easy to follow along, and well structured (with even a timer with beeps to indicate the last seconds of the exercise).
All body parts / joints that get stiff and often achy from prolonged sitting are targeted: neck, shoulders, upper and lower back.
It's easy to weave the short exercises into your working day, to give your body (and mind!) a  welcome break every now and then.
John also provides a lot of valuable information on the muscles involved, what to pay attention to during the exercises, and even how to keep motivating yourself to do the exercises on a regular basis.
- Van Rooij
Very positive! For example, I like the very structured way the exercises are ordered, building on each other. Also, there is very adequate and at the same time short information/explanation and the exercises are short. So overall: very well balanced.
Note: these are reviews from different courses, but the community aspect itself is new, so we expect reviews on the live workouts, Q&As and various challenges soon.
About Me
John Arnett, PT
From a young age, I was captivated by how the human body works. I remember choosing to present on the body’s organs, vascular, and musculoskeletal systems in third primary, rather than any other topic. I love science, and that passion led me to a career in physical therapy, where I specialize in helping others manage and relieve back pain.
Coming from a family of teachers, I’ve always had a natural inclination to educate and share knowledge. I love sharing evidence-based insights and what I've learned from my practice. This course is built to share the insights I've gained in a way that’s accessible and applicable. To show the body's amazing potential for healing and how to tap into that.
I’m excited to share what has worked for me and countless others, empowering you to find relief and improve your quality of life.
