You're not the first to feel this. You won't be the last we help out of it.

The morning stiffness means you need ten minutes to feel functional.  The way you calculate every movement, whether you can lift that, sit through that meeting, make that drive.  The activities you used to love that you have quietly stopped doing, not because you made a decision, but because the risk of pain has slowly decided for you. Maybe you have an MRI with a diagnosis on it. Disc herniation. Sciatica. Lumbar degeneration. And now that word sits in the background of every movement you make, making you more cautious, more careful, more afraid. Maybe you were an athlete once, someone who trained without thinking about injury, and the transition to someone who thinks carefully before bending down has been one of the most disorienting things you have experienced. Maybe you have spent months doing the things you were told to do. Rest. Physiotherapy. Anti-inflammatories. Core exercises from a generic program. And the results have been partial, temporary, or completely absent. You are not imagining it. You are not being dramatic. And you are not facing something that cannot change. Back pain, even with a disc herniation diagnosis, even after years, even when it has become a daily presence, responds to the right structured approach. The reason most approaches fail is not the person. It is the method.

A 21-Day Back Pain Relief Program

Designed for individuals dealing with lower back pain, disc herniation, or sciatica seeking a clear path to recovery without confusion or fear.

$49.00

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Structured Recovery Path

Back pain cannot be resolved ONLY with exercises, and your back will not be relieved ONLY with massage.

Get out of bed without the stiffness

Most people treat the morning. We start with how you sleep, how your back is loaded overnight, and what your first ten minutes should actually look like.

Long-Term Resilience

Build a foundation for confident movement and resilience, not just short-term relief.

We are Dr. Aleksandar Dejanovic and Melinda Vasilic.

Dr. Dejanovic, McGill Master Clinician, holds a PhD in physical education and kinesiotherapy. He spent a year conducting research at Dr. Stuart McGill's Spine Biomechanics Lab at the University of Waterloo, the most cited spine research institution in the world. That year, combined with 30 years of clinical practice, forms the scientific foundation of everything we teach. Melinda Vasilic is a physiotherapist, and McGill-certified trainer with 22 years of clinical experience working specifically with disc herniation, sciatica, and lumbar dysfunction at Studio B-fit in Novi Sad. After working with thousands of patients, our view of back pain is this: Most back pain is not a structural problem. It is a movement problem. The imaging finding the disc herniation, the bulge, the degeneration is almost never the full explanation for the pain. What the imaging does not show is how the person loads their spine, how their stabilizers are functioning, and whether their movement patterns are placing the disc under repeated, asymmetric stress. Those are the things that drive pain. And those are the things that respond to structured movement retraining. The standard approach, rest, anti-inflammatories, occasional physiotherapy, a vague instruction to strengthen the core, fails because it manages the symptom without addressing any of those underlying factors. When the management stops, the pain returns. Every time. The Recover Strong program was built to break that cycle.

About the Course

This course is tailored for individuals struggling with lower back pain, disc herniation, or sciatica, offering a structured path to recovery without confusion or fear.  Whether you face recurring back issues, spend long hours sitting, or experience movement limitations, this program provides practical solutions.  Join us to learn SAFE movements, posture principles, and recovery techniques, focusing on long-term resilience and confident movement.

The syllabus

21 Chapters · 31 Lessons

  1. 1

    Day 1

    1. (Included in full purchase)

      The way your back hurts is telling you

  2. 2

    Day 2

    1. (Included in full purchase)

      What happens when you’re diagnosed with a disc herniation?

  3. 3

    Day 3

    1. (Included in full purchase)

      How to Know If You Have Sciatica

    2. (Included in full purchase)

      Slump test

  4. 4

    Day 4

    1. (Included in full purchase)

      What to Do and What to Avoid If You Have a Disc Herniation or Sciatica?

  5. 5

    Day 5

    1. (Included in full purchase)

      What Will Help You Feel Better + Relief Positions?

  6. 6

    Day 6

    1. (Included in full purchase)

      What to Do and What Not to Do When the Pain Is Severe?

  7. 7

    Day 7

    1. (Included in full purchase)

      Recommended and Non-Recommended Activities for Back Pain

  8. 8

    Day 8

    1. Ergonomics + Sleeping Positions Free preview
    2. Sleep positions that reduce spinal load Free preview
  9. 9

    Day 9

    1. (Included in full purchase)

      Getting In and Out of the Car + Driving

    2. (Included in full purchase)

      Car ergonomics: enter, drive, and exit without pain

  10. 10

    Day 10

    1. (Included in full purchase)

      Lifting Objects Safely - Key principles

    2. (Included in full purchase)

      How to lift safely

  11. 11

    Day 11

    1. (Included in full purchase)

      Reduce injury risk

    2. (Included in full purchase)

      Tie your shoes without straining your spine

  12. 12

    Day 12

    1. (Included in full purchase)

      Sitting

    2. (Included in full purchase)

      How to support your spine if you sit a lot

  13. 13

    Day 13

    1. (Included in full purchase)

      Finding a neutral lumbar position

    2. (Included in full purchase)

      Breathing for stability

  14. 14

    Day 14

    1. (Included in full purchase)

      Why These Four Exercises?

    2. (Included in full purchase)

      Program Plan

    3. (Included in full purchase)

      Core Activation

  15. 15

    Day 15

    1. (Included in full purchase)

      Hip Raises

  16. 16

    Day 16

    1. (Included in full purchase)

      Side Plank

  17. 17

    Day 17

    1. Bird Dog Free preview
  18. 18

    Day 18

    1. (Included in full purchase)

      Nerve Flossing: Why It Matters + How to Do It

  19. 19

    Day 19

    1. (Included in full purchase)

      Common Mistakes on the Road to Recovery

  20. 20

    Day 20

    1. (Included in full purchase)

      When Can I Return to More Intensive Training?

    2. (Included in full purchase)

      When Can I Return to Intense Training + Will I Always Have to Be Careful

  21. 21

    Day 21

    1. (Included in full purchase)

      Key Principles for Recovery and How to Avoid Setbacks

By the end of the Recover Strong program, you will have:

- A clear, accurate UNDERSTANDING of what is happening in your spine, and why the fear of movement has been more limiting than the injury itself. - A tested, reliable protocol for managing pain flare-ups, so that when a bad day comes, YOU KNOW exactly how to respond rather than defaulting to rest and fear. - The ability to MOVE SAFELY through everyday activities, sitting, sleeping, driving, and lifting without the constant calculation of risk that chronic back pain creates. - Five foundational exercises: Hip Raise, Side Plank, Bird Dog, Nerve Flossing, Ab curl, performed with CORECT TECHNIQUE, understood clinically, and integrated as a permanent part of your routine. - The criteria for returning to more demanding activities, gym training, sport, running, manual work, and the CONFIDENCE to apply them. - A framework for the next phase of recovery: HOW TO PROGRESS the exercises, what to add, and how to think about spine health as an ongoing practice rather than a temporary intervention.

What People Are Saying

Discover how this course is transforming lives and providing relief to individuals dealing with back pain.

”
"I was a competitive runner for fifteen years. Two years ago I had to stop. My back pain had become the thing that organized my life what I could and could not do, how I planned my day. The 21-Day Program gave me back the ability to move without fear. I am not back to racing yet, but I am running again. That felt impossible six months ago
Kristian

Hungary - Financial consultant

I went through this program after eighteen months of physiotherapy that helped but never resolved things. The difference was understanding. Week 1 of the 21-Day Program gave me more clarity about what was happening in my spine than everything I had been told before combined. The exercises in Week 3 are now a permanent part of my life.
Andrew

Canada - Teacher

I had a disc herniation at L4-L5 and I was told surgery was a possibility if conservative treatment did not work. I found Spinalyx and started the 21-Day Program. By Day 14 I understood my spine better than I had in three years of occasional appointments. By Day 21 I was completing a full workday without pain medication. I have not had the surgery conversation since." 
Ivana

Germany– Project manager

Eliminate Chronic Back Pain and Sciatica Without Pills and Medical Intervention

Yes, I'm Ready – Start My 21-Day Back Pain Relief Program Now!

$49.00

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