The 21-Day Home Recovery System

Fix Your Back.
Reclaim
Your Life.

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.

4.9/5 rating
30-day guarantee
2,400+ students
Lumbar · Thoracic · Cervical
21
Day protocol
15m
Per day
87%
Pain reduced
From Dr. Nick Hawkins

Why I Created the Back Reset Protocol

Dr. Nick Hawkins shares the story and science behind the course — and why it works when everything else has failed.

Does this sound familiar?

You've Tried Everything.
The Pain Keeps Coming Back.

Painkillers, stretching videos, expensive chairs — and still nothing lasts. Here's why.

😩

You wake up stiff every morning

That familiar ache before you've even gotten out of bed. Your back sets the tone for your entire day — and it's exhausting.

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Physio & chiropractors drain your wallet

You get temporary relief, then the pain returns a week later. You're spending hundreds of dollars just to tread water.

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YouTube videos give no lasting results

Random exercises without a structured sequence don't address the root cause. You need a protocol, not a playlist.

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Sitting for hours makes it unbearable

Work, commuting, Netflix — modern life keeps you seated. Without the right reset routine, your spine stays under constant stress.

The Mini Course

The Back Reset Protocol

21 days. 15 minutes a day. A step-by-step system that resets your spine from the ground up — at home, with zero equipment.

01

Why Your Back Really Hurts — And Why Common Fixes Fail

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.

02

Hip Mobility — The Hidden Driver of Back Pain

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.

03

Thoracic Spine & Core — Your Back's Support System

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.

04

Single Leg Stability & Functional Strength

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.

05

Ergonomics — Your Desk, Your Car, Your Bed

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.

06

Real Life With a Healthy Back

Pain-free parenting, fitness, and everyday movement. Safe lifting mechanics, bending without fear, managing flare-ups, and back-friendly fitness guidance.

07

Building Resilience for Life — Your Maintenance Plan

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.

Limited Time Offer

Get Instant Access Today

$47 $97
One-time payment. Lifetime access. All future updates included.
7 video modules (2–3 hrs total)
Printable 21-day tracker PDF
Quick-reference movement guide
Desk & sleep ergonomics bonus
Private community access
Yes — Unlock My Back Reset →
Secure checkout · Instant delivery
30-Day Money-Back Guarantee. If you don't feel measurable improvement in 30 days, you get every cent back. No questions asked.
Dr. Nick Hawkins, DPT
Doctor of Physical Therapy
Gray Institute Fellowship
Founder, Pursuit Physical Therapy
Your Guide

Meet Dr. Nick Hawkins, DPT

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
DPT Doctorate in Physical Therapy
Gray
Institute
Fellowship certified
4+ Clinic locations, Northern Michigan
Real Results

What Students Are Saying

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."

TL
Tim L.
Insurance Agent
★★★★★

"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."

KS
Kristin S.
Registered Nurse
★★★★★

"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."

KL
Kate L.
Spine fusion recovery patient
Free Resources

From The Blog

Practical, evidence-based articles on back health, posture, and pain relief — completely free.

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Back Science

Your Back Isn't the Problem — Your Hips Might Be

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.

Read article →
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Posture & Movement

Good Posture Is a Myth — Here's What to Focus On Instead

We've been told to sit up straight our whole lives. After 12 years as a physical therapist, I'm here to tell you that's the wrong goal entirely.

Read article →
Back Science

What Actually Happens When You "Throw Your Back Out"

Your spine didn't slip. Nothing fell out of place. Here's the real science behind one of the most painful and misunderstood events in the human body.

Read article →
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Mobility & Movement

3 Mobility Exercises You're Probably Doing Wrong

You're putting in the work — but subtle technique errors may mean the right tissues aren't getting stretched at all. Here's how to fix that.

Read article →
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Back Health & Real Life

"Don't Bend or Twist" Is Bad Advice — Here's What to Do Instead

Real life doesn't wait for perfect body mechanics. The goal isn't avoiding movement — it's building a body resilient enough to handle it.

Read article →
Got Questions?

Frequently Asked Questions

None whatsoever. Every movement in the Back Reset Protocol can be done on a mat or carpet at home. No weights, bands, machines, or gym required.
The protocol is designed for general chronic back pain and muscle-related issues. If you have a diagnosed condition such as a herniated disc, spondylolisthesis, or spinal stenosis, we recommend consulting your GP or physio before starting — and Module 1 explains modifications you can make.
Most students notice a meaningful reduction in pain within the first 7–10 days. Results accelerate through week 2 and week 3 as the protocol builds on itself. The key is consistency — even 15 minutes daily is enough.
Simple — you get a full refund. We offer a 30-day money-back guarantee, no questions asked. Just email us and you'll receive your refund within 3–5 business days.
Random exercises don't work because they lack sequence, progression, and context. The Back Reset Protocol is a structured 21-day system where each day builds on the last — addressing root causes, not just symptoms. You also get the science behind why each step works, which makes a huge difference to adherence.
Currently the course is available as a one-time payment of $47. If you need a payment plan, email us at hello@backresetprotocol.com and we'll work something out.

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