Back Rehab
A Program To Help Decrease Back Pain
Back Rehab Program
A 6-week program by Doctor of Physical Therapy Amanda Barnhart to help you move better, feel stronger, and reduce back pain—without the guesswork.
You’ll build strength, stability, and core control through smart, progressive exercises that support your spine.
Perfect if you’re:
✔ Coming back from injury
✔ Struggling with back pain or tightness
✔ Wanting to move with confidence again
Let’s rebuild a strong, pain-free back—starting now 💪
Goal:
Progression
Progression
Functional
6 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
Goal:
Progression
Progression
Functional
6 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
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About the program
Back Rehab Program
Created by Doctor of Physical Therapy Amanda Barnhart, this 6-week program is designed to help you strengthen the muscles that support your spine, improve movement quality, and reduce back pain through intentional, progressive exercises.
Whether you're recovering from an injury, managing chronic back pain, or simply want to move and feel better—this program will help you build the strength, stability, and control your back needs to support you in everyday life and workouts.
What to Expect:
✅ Targeted core + back strength
✅ Clear weekly progressions
✅ Smart, purposeful movement
✅ Real results without high-impact stress
To get the most out of this program:
– Mild discomfort is okay, but don’t push through pain greater than 3/10.
– Modify if needed: reduce weight, lower reps, or shorten range of motion.
– Be mindful of your posture and daily habits—they play a big role in recovery.
– Progress isn’t always linear. Expect ups and downs—just keep showing up.
You’ll have full support along the way. And if needed, repeating the program is a great option to keep building strength and confidence.
Let’s rebuild a strong, pain-free back—starting today. 💪
👇 Join the program and take your first step toward moving better for life.
HUGE WIN! After doing lots of yard work ripping out plants and cleaning up mulch I was able to be fully functional! Usually this would cause pain!!
Felicia
This program has taught me to listen to my body and not push through pain
Jess
Learning to not flare up my back and what accessory work is necessary to keep me strong and safe!
Annette
This program has taught me to prioritize myself and doing my rehab first when I am low on time!
Rowena
This program has taught me to take my time and be very intentional with my movement!
Rob
HUGE WIN! After doing lots of yard work ripping out plants and cleaning up mulch I was able to be fully functional! Usually this would cause pain!!
Felicia
This program has taught me to listen to my body and not push through pain
Jess
Learning to not flare up my back and what accessory work is necessary to keep me strong and safe!
Annette
This program has taught me to prioritize myself and doing my rehab first when I am low on time!
Rowena
This program has taught me to take my time and be very intentional with my movement!
Rob
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About LIIT Fit App
Our mission is to help you build and sustain a body you LOVE
Jessica and Amanda are the powerhouse co-owners behind the LIIT Fit App! With years of combined expertise, their mission is simple: to educate and empower women to become the healthiest, strongest version of themselves. Jessica holds a Bachelor of Science in Nursing and Health Sciences, is a multi-time CrossFit Games qualifier, has coached thousands in nutrition, and balances life as a wife, mom, and business owner. Amanda earned her Doctorate in Physical Therapy, competed six years in a row as an individual CrossFit Games athlete, and now leads the LIIT Community to move pain free! Together, they’ve built a stacked resume and bring a deeply rooted, professional approach to health, fitness, and busy mom life. No matter your background, age, or starting point—they’re here to help you transform your body, boost your health, and create real, lasting change.
Frequently asked questions
Where can I complete this program?
You can do this program at home or in a gym setting — wherever is most convenient for you
When should I start this program?
• Post-surgical clients – This varies case by case. Please reach out to Amanda directly at [email protected] to discuss your specific situation.
• Non-surgical clients – If you’re in pain but can function pretty well day to day, you can start the program at any time. Please note: this is not medical advice. If you’re in severe or worsening pain, consult your physician before beginning.
What equipment do I need?
Minimal equipment required:
• Short hip circle resistance bands
• Long resistance bands
• Barbell, dumbbells, or kettlebells (for added resistance if you’re ready)
• Foam roller
Should I do this program before or after my regular workouts
Ideally, these exercises should be done before your workout as part of your warm-up. This helps activate and stabilize key muscles before loading them. However, they can also be done after training or at any time during the day that fits your schedule.
What results should I expect from this program?
This program provides core, back-focused accessory work 3x/week, taking 30 minutes or less per session.
It is designed to:
• Decrease pain
• Improve movement patterns
• Help you return to pain-free training
While many clients feel major improvements, zero pain is not guaranteed. If pain persists after 6 weeks, we recommend continuing the program for another 6 weeks and/or scheduling a 1x physical therapy consult with Amanda Barnhart.
👉 To inquire, email [email protected]
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