Start with what matters to you.
Choose the everyday activity you want back, then describe where you’re starting. Give your next conversation a meaningful focus.
Move with purpose.
Live with more possibility.Get the free guide
Live with more possibility.Get the free guide
The free Back Pain Blueprint
A clearer starting point for your back.
Get the free, four-page Back Pain Blueprint. Use the fillable worksheet to organise your goals, notice useful patterns and prepare for a more helpful conversation.
A useful starting point for persistent or recurring lower back pain.
Fill it in on your deviceDelivered by emailNo obligation
Your next step starts here
Get your free
Back Pain Blueprint.
Chronic GainsThe
Back Pain
Blueprint.4-page fillable guide
Back Pain
Blueprint.4-page fillable guide
Enter your name, email and phone below. We’ll email your free fillable guide, then show you how to book an optional call with Lourdes.
Understand your next step
Focus on what matters to you
Prepare for a personal plan
Inside the blueprint
Less guesswork.
A clearer way forward.
Four practical pages to complete at your own pace. Start with your goals, use the tracker if it helps, and keep your questions in one place.
Build a picture of your week.
Use the optional seven-day tracker to note your activity and how things feel. There’s no need to finish the tracker before you book a call.
Ask better questions.
Bring three useful questions to your next appointment so you can discuss what is appropriate for you and how to recognise progress.
An HoAccredited Exercise Physiologist
Built around you.A personal starting point
Your back is only
part of the story.
Work. Family. Training. The things you enjoy doing without having to plan everything around your back. Those are the starting points for a more useful conversation.
Chronic Gains is an exercise physiology practice led by An Ho, Accredited Exercise Physiologist. The blueprint helps you organise your starting point. A free call can help you explore what comes next.
Start with the free guideBefore you begin
A few good questions.
A clear first step, with clear expectations.
Who is the blueprint for?
It’s designed for people with persistent or recurring lower back pain who want a clearer starting point. If you’re unsure what is appropriate for your situation, speak with a qualified health professional.
Is this a personalised exercise plan?
No. This is a general educational guide to help you organise your thoughts and prepare for a useful conversation. Exercise recommendations should be based on your individual assessment.
What happens after I request it?
We’ll email you a download link and a copy of the blueprint. You’ll then have the option to book a free, 30-minute phone call with Lourdes.
How do I fill it in?
Download the PDF, open it in a PDF reader, type into the fields and save your copy. You can also print it and write by hand. Your answers stay in your saved copy; completing the worksheet does not send them to Chronic Gains.
Is the guide really free?
Yes. There’s no charge for the blueprint and no obligation to book a call or purchase a service.
One small step toward
a clearer plan.
Start with the free Back Pain Blueprint. Take it from there.