A simple, science-backed mini course that resets your spine, restores your posture, and ends chronic back pain — no gym, no equipment, no physio bills.
Dr. Nick Hawkins shares the story and science behind the course — and why it works when everything else has failed.
Painkillers, stretching videos, expensive chairs — and still nothing lasts. Here's why.
That familiar ache before you've even gotten out of bed. Your back sets the tone for your entire day — and it's exhausting.
You get temporary relief, then the pain returns a week later. You're spending hundreds of dollars just to tread water.
Random exercises without a structured sequence don't address the root cause. You need a protocol, not a playlist.
Work, commuting, Netflix — modern life keeps you seated. Without the right reset routine, your spine stays under constant stress.
21 days. 15 minutes a day. A step-by-step system that resets your spine from the ground up — at home, with zero equipment.
The foundation: rewiring how you think about pain. Understand the real root causes Dr. Hawkins sees in 90% of patients — and why rest, painkillers, and passive treatments create dependency.
Unlock tight hips to immediately offload the spine. If your back hurts, the real culprit is usually your hips — this module shows you why and what to do about it.
Build the stability that protects your lumbar spine. Deep core activation, thoracic mobility, and trunk stability progressions — none of which involve a single sit-up.
Train the way your body actually moves in real life. Glute activation, hip hinge progressions, and a safe return to fitness — gym, running, or sport.
Fix the environment your back lives in for 16 hours a day. Desk setup, sleep positions, movement snacks every 30 minutes, and the hidden culprits at home.
Pain-free parenting, fitness, and everyday movement. Safe lifting mechanics, bending without fear, managing flare-ups, and back-friendly fitness guidance.
Habits and routines that keep the pain from coming back. Your 10-minute daily maintenance routine, how to progress, and when to seek professional help.
I'm a Doctor of Physical Therapy and the founder of Pursuit Physical Therapy in Northern Michigan. For years, I've helped patients finally get out of back pain — not just temporarily, but for good.
After earning my Doctorate in Physical Therapy, I completed a fellowship at the Gray Institute — one of the most respected movement science programs in the world. That training rewired how I think about back pain entirely. I stopped chasing the painful spot and started asking a better question: why is this person hurting, and what does their whole body actually need to heal?
Here's what I learned: the body is deeply connected. Your lower back flares up because of what's happening in your hips, your thoracic spine, your posture, your daily movement patterns. Treat just the symptom and you'll be back in pain within a week — which is exactly why random YouTube stretches and one-off chiro visits never stick. Real relief requires a system that addresses the root cause.
The Back Reset Protocol is exactly what I walk my clinic patients through — distilled into 21 focused days you can do at home, on your schedule, with zero equipment. The same diagnostic thinking. The same sequenced approach. The same results.
"I got tired of watching people pay hundreds of dollars for temporary relief. This protocol gives you exactly what I give my clinic patients — a real system that treats why your back hurts, not just where."— Dr. Nick Hawkins, DPT
Over 2,400 students have gone through the Back Reset Protocol. Here's a handful of their stories.
"I absolutely love playing tennis, and I was not able to play. I couldn't even sit for longer than 20 minutes at work due to back pain. I was getting so frustrated, trying all the YouTube videos, going to my chiropractor — it felt like nothing was targeting the right areas. This program identified my lack of trunk stability, which I attacked with focus and consistency. I'm back to playing tennis competitively, carrying the kids, sitting at work, all without back pain."
"After what seemed like years of going to chiropractors and physical therapists who gave me cookie cutter exercises, I stumbled on this program. This cut through all the noise out there and I feel like it actually targets areas it should. I like that I can revisit at any time right from my home and for being a general program, it feels very individualized and high value. Bending over to pick up my kids is now something I don't even hesitate doing."
"I was recovering from spine fusion and tried PT at 3 different places — the first two took a completely predictable approach. Nick combined traditional PT with Applied Functional Therapy and developed a truly personalized plan. When I started I couldn't walk to my car without pain. By the end I could hike 7 miles pain free."
Practical, evidence-based articles on back health, posture, and pain relief — completely free.
After 12 years and thousands of patients, I keep seeing the same pattern. It's time we stopped chasing pain and started finding its source.
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