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Mend My Back
​Lifestyle ​​Foundations

​​​Be​ your best self with daily lifestyle foundational habits

​for a healthy back​

​​​​​Introductory price

$29

​​Regular price $49



  • 9 easy to follow lifestyle​ lessons to reduce tension
  • ​Posture improvement, ​our crisis pose, daily movement​ and sleep tips
  • ​​Unlimited lifetime access 24/7
  • ​Follow at your own pace
​Mend My Back
​Essentials

​Master ​back health essentials ​from the basics ​of back anatomy, ​key exercises to ​unlock tension and pain and ​easy self-care ​tips for better back health.

​Introductory price

​​​​$89

​Regular price $149


  • ​Complete access to ​20 ​educational videos
  • ​Our top 10 essential movement patterns, tips and exercises
  • ​Step-by-step approach
  • ​​Unlimited lifetime ​access 24/7
  • ​Follow at your own pace

100% Satisfaction Guarantee

30 Day No Questions Asked Money-Back Guarantee

You are fully protected by our 100% Satisfaction-Guarantee. ​Give the program ​some honest ​dedication and see for yourself. A period of ​30 days ​is ​sufficient to acknowledge and sense the power of movement. Of course, we hope you make a commitment to prioritize yourself and to make our back-care tips part of your weekly routine from now on. 

​Testimonials

​​Luc

​University professor

​​Since I have been following Laura’s Mend my Back program, my back is feeling much better. The stretching and strengthening exercises have helped me continue my daily activities with greater ease. Thank you Laura!

​Gamine

Teacher

​Super competent as well as charming. Laura is indispensable for providing holistic health solutions.
The Mend my Back program is a complete package and allows for autonomy to work at your own pace. The entire program allows you to gradually integrate exercises week to week that directly impact mobility and pain reduction.
A nice balance between educational theory and physical practice. Both my body and my mind remain satisfied as I continue following this program at home..

​​​Maxine

Osteopathe

​​​This back program gave me the tools I needed to guide my patients who are living with back pain and for my own benefit as a preventative maintenance program that I practice at home.

​Roger

Retired engineer

​I like that we can pick and choose our top favourites and do them anytime and anywhere. Some of the exercises are easy to integrate into my work day when I am starting to feel stiff or achy. I work most of my day sitting so I like to do the “arm circles” and “hand at the wall” exercise to relieve my neck and shoulders.
Josée, office assistant
Laura is very pleasant, listens well to our needs and demonstrates mastery in her teaching skills.
Thank you.

​Marc

​Sales rep

​Most of my day is spent getting in and out of the car as a rep on the road. Laura offered helpful tips on how to sit and stand correctly and even how to get in and out of the car with greater ease! Her advice improved my postural awareness along with some great hip and leg stretches that have helped increase my flexibility and decrease my chronic discomfort.

​Sonia

​Accountant

​Warm welcome, enthusiastic and highly competent.

​​Yves

Business consultant

  • ​Welcoming, we feel at home
  • Respectful and an active listener
  • Helpful and a wonderful guide
  • Pleasant and always has a smile to share
  • Competent
    ​Thank you!

​Testimonials

​Laura is very competent ​and charming. ​She is indispensable for providing holistic health solutions.
The Mend my Back program is a complete package and allows for autonomy to work at your own pace. The entire program allows you to gradually integrate exercises week to week that directly impact mobility and pain reduction.
A nice balance between educational theory and physical practice. Both my body and my mind remain satisfied as I continue following this program at home.

Gamine

Teacher

​​​This back program gave me the tools I needed to guide my patients who are living with back pain and for my own benefit as a preventative maintenance program that I practice at home.

Maxine

Osteopath

​I like that we can pick and choose our top favourites and do them anytime and anywhere. Some of the exercises are easy to integrate into my work day when I am starting to feel stiff or achy. I work most of my day sitting so I like to do the “arm circles” and “hand at the wall” exercise to relieve my neck and shoulders.

                                             Josée, office assistant



Laura is very pleasant, listens well to our needs and demonstrates mastery in her teaching skills.
Thank you.

Roger

Retired engineer



Most of my day is spent getting in and out of the car as a rep who works on the road. Laura offered helpful tips on how to sit and stand ​better and even how to get in and out of ​my car ​more easily! Her advice improved my daily postural awareness along with some great hip and leg stretches that have helped increase my flexibility and decrease my chronic discomfort.

Marc

Sales rep

​Warm welcome, enthusiastic and highly competent.

Sonia

Accountant


  • ​Laura made me feel welcome.

    She is respectful and an active listener.

    Helpful and a wonderful guide.

    Pleasant and always has a smile to share

    ​Highly competent
    ​Thank you!

Yves

Business consultant

​Note: Some of the testimonials were translated from their original language.

​Testimonials

​Laura is very competent ​and charming. ​She is indispensable for providing holistic health solutions.
The Mend my Back program is a complete package and allows for autonomy to work at your own pace. The entire program allows you to gradually integrate exercises week to week that directly impact mobility and pain reduction.
A nice balance between educational theory and physical practice. Both my body and my mind remain satisfied as I continue following this program at home.

Gamine

Teacher

​​​This back program gave me the tools I needed to guide my patients who are living with back pain and for my own benefit as a preventative maintenance program that I practice at home.

Maxine

Osteopath

​I like that we can pick and choose our top favourites and do them anytime and anywhere. Some of the exercises are easy to integrate into my work day when I am starting to feel stiff or achy. I work most of my day sitting so I like to do the “arm circles” and “hand at the wall” exercise to relieve my neck and shoulders.

                                             Josée, office assistant



Laura is very pleasant, listens well to our needs and demonstrates mastery in her teaching skills.
Thank you.

Roger

Retired engineer



Most of my day is spent getting in and out of the car as a rep who works on the road. Laura offered helpful tips on how to sit and stand ​better and even how to get in and out of ​my car ​more easily! Her advice improved my daily postural awareness along with some great hip and leg stretches that have helped increase my flexibility and decrease my chronic discomfort.

Marc

Sales rep

​Warm welcome, enthusiastic and highly competent.

Sonia

Accountant


  • ​Laura made me feel welcome.

    She is respectful and an active listener.

    Helpful and a wonderful guide.

    Pleasant and always has a smile to share

    ​Highly competent
    ​Thank you!

Yves

Business consultant

FAQ

What is the difference between the Mend my Back Conditioning Program and the Mend my Back Lifestyle Program?

They both provide resources on back health. The Mend my Back Conditioning Program provides a wide variety of exercises and mini-routines you will want to integrate into your day to reduce tension, increase your flexibility and stability to keep your body mobile and strong.

The Mend my Back Lifestyle Program focuses primarily on daily habits and movement patterns like sitting and standing well, lifting objects off the floor more safely, proper sleep positions, getting in and out of the car along with other healthy lifestyle tips ​to improve and care for your back health.

The two programs work well on their own, but ​ideally complement one another.


​How do I start?

Refer to the How to use MMB chart ​here below. As you work your way through the program, you will discover exercises that feel good and make a difference in your well-being. You may want to go back and forth between one or all the modules once you have ​worked through them ​over a period of several months. We recommend taking at least a month to practice each one. Choose exercises to do daily, or at minimum 3 times per week to feel the benefits. Don't rush! ​Proper progression is the key to allowing your body to adapt and improve safely and effectively.

​HOW TO USE MEND MY BACK?

​USE THIS GUIDE

​Pain Level

Scale 1-10

Pain Description

​What ​MMB Module/Tool

​to Use

​​Suggested Repetitions

​Time Frame

​8, 9, 10

​High ​level of pain regardless of position or movement

​Crisis pose, rest, calming breathing exercise, meditation for your back, ice, anti-inflammatories (as per ​physician recommendation), warm bath with epsom salts and 10 drops of lavender essential oil to promote relaxation

​n/a

​Daily until pain levels drop 

​5, 6, 7

​​Pain when doing certain movements

​BR module 1, green and yellow light exercises (start with less repetitions (4-6) and gradually add 1-2 reps weekly), crisis pose, calming breathing exercise, meditation for your back, gentle walking 5-10 minutes 2x per day, review Lifestyle Foundations tips

​4-10 reps for suggested exercises, 3-6 breaths for stretches

​3-7 days per week for 4 weeks until exercises get easy to do and can be done without pain

​3, 4

​​Moderate discomfort in certain positions or movements

​BT module 2, green and yellow light exercises (start with less repetitions (4-6) and gradually add 1-2 reps weekly), crisis pose, calming breathing exercise, walking 10-20 minutes 1-2x per day, integrate Lifestyle Foundations tips

​4-10 reps for suggested exercises, 3-6 breaths for stretches

​3-7 days per week for 8 weeks until exercises get easy to do and can be done without pain

​1,2

​Slight discomfort sometimes

​​BM module 3, (Module 2 is a prerequisite), green and yellow light exercises, go easy on the myofascial massage moves, start with less repetitions (4-6) and gradually add 1-2 reps weekly, walking 20-40 minutes 1x per day, calming breathing exercise

​4-10 reps for suggested exercises, 3-6 breaths for stretches

​Suggestion: alternate module exercises one day with option of walking/breathing/meditation the following day

​0

​No pain or discomfort

​BA module 4, (Module 2 & 3 are prerequisites), green and yellow light exercises (start with less repetitions (4-6) and gradually add 1-2 reps weekly), walking 20-30 minutes 1-2x per day, calming breathing exercise

​4-10 reps for suggested exercises, 3-6 breaths for stretches

​Suggestion: alternate module exercises one day with option of walking/breathing/meditation the following day


Is the program safe?

Each module offers a progression in intensity and complexity of movement patterns to improve the mobility and stability around the main joints, tissues and muscles that affect the spine which include the shoulders and hips.
Not all movements or exercises are appropriate for every body type or current condition. When done properly all exercises are safe and effective. However, depending on the severity of your back condition, general health and conditioning level certain exercises will be more appropriate than others at times.

We always recommend assessing your situation with your physician before engaging in any new form of physical activity.


Is there a way for me to assess, measure and track what works for me and what doesn't?

Since everyone has different abilities and thresholds, we rely on a measuring method using green, yellow, and red colors ​as outlined below.

​SELF-EVALUATION TOOL

​Light color

​Sensation

​Action to take

  • ​provokes no pain
  • feels good
  • offers a sensation of stretching
  • engages your muscles
  • ​your breathing remains smooth and deep


​GO! Keep going.

After some time you might consider moving forward to another exercise or to the following module if the exercise mix ​is performed comfortably and with control.

  • ​movements do not provoke pain
  • movements do not disrupt a smooth breathing pattern
  • it ​may feel a bit intense and shaky
  • ​you may feel ​slight discomfort in the joints or tissues

Go slowly and keep breathing!

​Proceed mindfully and

with caution

  • ​painful movements, stabbing or ​sharp sensation, uncomfortable nerve radiation to other areas in the body
  • unable to breathe smoothly

​STOP! Avoid the exercise or seek a smoother progression.


Green light movements: Means “GO”, the movements do not provoke pain, they feel good and offer a sensation of stretching and engagement of your muscles. Your breathing remains smooth and deep.

Yellow light movements: Means proceed with caution, movements do not provoke pain or disrupt a smooth breathing pattern, they may feel a bit intense, shaky or provide slight discomfort in the joints or tissues. Go slowly and keep breathing.

Red light movements: Means “STOP”, these movements provoke pain, a burning sensation, a jabbing or sharp feeling in your back or nerve radiation, makes you hold your breath. Your body may not be ready for this movement yet, stick with the green and yellow light movements for now.


How will I know what works for me?
We encourage you to try the movements and exercises and initially choose the ones that we describe as Green light exercises for the first 2 weeks then progress to others that offer a bit more intensity for the next 2 weeks. Avoid exercises that wake up your pain. It is better to go slowly and gradually; back conditioning is not a race or a competitive sport.


How long will it take me to flow through all the program modules?

We recommend practicing each module 3-7 days per week for at least one full month before progressing to the next module. You will likely find your favorites in each program and create your own plan of the ones that make you feel great.


Am I tied by a contract when I sign up to the Mend my Back Program?

No. The time and financial commitment depend on the formula you choose. The prices are a one-time fee.


​I cannot find ​the receipt for my purchases. Can you send me a copy?

​To retrieve the ​receipt(s) for your purchase(s) simply click the link below. It will send you to a page with our Globessence logo where:

you will be prompt to ​enter ​the email address link to your Mend My Back Program account,

​keep an eye on your inbox. You will receive a email with a unique link. Click the link

once you are redirected to your account page you will have access to a host of information including ​your purchase history and receipts.

Access my account information

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