Lower Back Pain & Sciatica Relief
Stop masking your lower back pain and fix the structural imbalances that are actually causing it.
Lower back pain is the #1 cause of disability worldwide, and the #1 mistake people make is treating the back instead of finding where the dysfunction is coming from. Tight hip flexors, weak glutes, and a compressed lumbar spine create the conditions for lower back pain and sciatica. This 22-video program decompresses the spine and restores the muscular balance that takes the load off your lower back.
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Your Program Guide
12 weeks
Program duration
5x per week
Recommended frequency
~20 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 18 to 20 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 7 exercises, about 18 minutes. Weeks 5-8: 8 exercises, about 20 minutes. 6 new exercises come in, 5 drop off. Weeks 9-12: 7 exercises, about 19 minutes. 5 new exercises come in, 6 drop off. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 7 exercises each session, about 18 minutes. Focus on learning good form.
Weeks 1-4
7 exercises
about 18 min
Do these 7 exercises each session, about 18 minutes. Focus on learning good form.
Weeks 1-4
7 exercises
about 18 min
Your routine each session
- 1Static Back
- 2Supine Hip Flexor Release
- 3Pelvic Tilts
- 4Glute Bridge
- 5Bird Dog
- 6Dead Bug
- 7Cat-Cow
Short on time? Do just Pelvic Tilts, Glute Bridge, Bird Dog, Dead Bug (about 7 min).
Phase 2ProgressionDo these 8 exercises each session, about 20 minutes. 6 new exercises come in, and 5 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 20 min
Do these 8 exercises each session, about 20 minutes. 6 new exercises come in, and 5 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 20 min
Your routine each session
- 1Pelvic Tilts
- 2Glute Bridge
- 3Single-Leg Glute Bridge New
- 4Child's Pose New
- 590/90 Hip Stretch New
- 6Hip Flexor Lunge Stretch New
- 7Hip Hinge (Bodyweight Deadhinge) New
- 8Standing Hip Flexor March New
No longer in your routine: Static Back, Supine Hip Flexor Release, Bird Dog, Dead Bug, Cat-Cow. You have learned these, so keep them for days you want extra work.
Short on time? Do just Pelvic Tilts, Glute Bridge, Single-Leg Glute Bridge, Hip Hinge (Bodyweight Deadhinge) (about 7 min).
Phase 3StrengthDo these 7 exercises each session, about 19 minutes. 5 new exercises come in, and 6 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
7 exercises
about 19 min
Do these 7 exercises each session, about 19 minutes. 5 new exercises come in, and 6 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
7 exercises
about 19 min
Your routine each session
- 1Pelvic Tilts
- 2Glute Bridge
- 3Side Plank New
- 4Pigeon Pose (Hip Opener) New
- 5Split Squat New
- 6Air Bench New
- 7Plank with Hip Extension New
No longer in your routine: Single-Leg Glute Bridge, Child's Pose, 90/90 Hip Stretch, Hip Flexor Lunge Stretch, Hip Hinge (Bodyweight Deadhinge), Standing Hip Flexor March. You have learned these, so keep them for days you want extra work.
Short on time? Do just Pelvic Tilts, Glute Bridge, Air Bench (about 7 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Supine Groin Progressive.
Do any of these sound familiar?
- Aching or sharp pain in the lower back at rest or with movement
- Pain that radiates into the glute or down the leg (sciatica)
- Stiffness that's worst first thing in the morning
- Lower back that goes out with simple movements like bending over
- Tight hamstrings that never seem to loosen up
Why this happens
The root causes behind lower back pain & sciatica relief.
- Anterior pelvic tilt loading the lumbar facet joints excessively
- Tight psoas (hip flexor) compressing the lumbar spine from the front
- Weak glutes and core failing to support the spine
- Piriformis tightness compressing the sciatic nerve
Why this works
Chronic lower back pain is almost always a posture and movement pattern problem, not a disc or injury problem. Sitting shortens the hip flexors and shuts off the glutes, which forces the lower back to compensate and carry load it was never designed to handle. This program restores the hip mobility and glute strength your lower back needs to stop being overworked.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
17 more videos included with purchase.
Unlock all 19 exercises
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Unlock all exercises, $97Key exercises in this program
Learn about each individual exercise in detail, with instructions, common mistakes, and variations.
Frequently asked questions
Can sciatica go away on its own?
It can, but it often returns if the underlying structural cause isn't addressed. The sciatic nerve is most commonly compressed by a tight piriformis or a disc pushed toward the nerve by poor lumbar mechanics. This program addresses both.
Should I rest or exercise with lower back pain?
Move, carefully. Prolonged rest weakens the supporting muscles and makes recovery slower. The exercises in this program are decompressive and gentle, designed specifically for people in pain.
Can this help with a herniated disc?
Yes, in many cases. Disc herniations are often caused and worsened by the same postural imbalances this program corrects. The program avoids exercises that increase disc pressure and focuses on decompression. Always check with your doctor for severe or acute herniations.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 19 corrective exercise videos
- Sciatica-specific nerve mobilization exercises
- Spinal decompression sequence included
- Lifetime access on any device
- 30-day money-back guarantee
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