Rebuild your back, week by week
If you have low back pain, chances are you've already been handed a few exercises. Sometimes they help. But many people are given exercises with no structure, no progression, and no real understanding of why they're doing them. That is where most people get stuck.
Back in Function gives you the plan that was missing. Over eight weeks you build strength, stability, and control in a clear order, adding new exercises each week while reinforcing the ones you have already learned. You always know what to do, how to do it, and why it matters.
What's inside the program
Back in Function is built in clear stages, so you always know your next step.
Step-by-step intro video: I guide you through every exercise, so you can practice at your own pace before you start the program.
Breathing and core activation: Learn to use your breath to engage your core and create stability before you start the program.
Gentle spinal mobility: Restore controlled, comfortable movement in your spine.
Progressive core training: Build the deep strength that protects your lower back.
Mobility and stretching: Improve freedom of movement and release tension.
Patient education eBook: Understand the principles behind the training, the common pitfalls, and how to take an active role in your own recovery.
TRAIN ANYWHERE
NO GEAR
JUST A MAT
FAQ
Any questions? We have the answers!
How often should I train?
Do I need any experience?
Is this safe if I'm in pain?
Is it live or recorded?
How long do I have access?
What if I'm already training a lot? Is this program for me?
How quickly will I see results?
What happens after the 8 weeks?
ABOUT
My name is Vilde Namork
Hello, I’m Vilde, the founder of Back In Function. I am a Doctor of Chiropractic educated in England and currently living in Norway. Here I love spending time in nature, hiking, skiing, and skydiving! As a Doctor of Chiropractic and a certified yoga and Pilates instructor, my approach to movement, posture, and core training is deeply influenced by this multidisciplinary background. I've faced similar challenges myself, so I understand how frustrating it can be. That's why I'm passionate about helping people move better, feel stronger, and live without pain.
Instagram:
Facebook:
Before starting the program, I had pelvic pain. After six weeks, I noticed improved hip function and learned the importance of stretching specific muscles and strengthening the core. In my daily life, I feel more joy in movement. I received great guidance and follow-up, and I warmly recommend this program to anyone considering joining!
I have a herniated disc in my lower back and muscular issues in my back and right leg. I was almost pain-free and nearly recovered when I started the program, having already begun other forms of exercise. Now I feel that my core is much stronger. I’ve also become more aware of my breathing, both during and outside of training. I learned how powerful correct breathing can be for effective training, you get more out of the exercises when you breathe properly. It’s great that the harder exercises offer easier alternatives, and vice versa. Also, you don’t need expensive equipment to follow the program. Vilde gives great suggestions using items you already have at home. Your most important tool is your own body. Vilde guided us safely through each session with clear information and great motivation. It’s worth trying. Many exercises are challenging, but you’ll come out stronger.
Anonymous
I felt exhausted, with radiating pain down my legs and a history of disc herniation. At work, I was limited, especially lifting children into and out of strollers. My muscles were often tense. Now, my back feels stronger and more stable than before. I learned how important it is to relax the body, and I feel I have more energy to be a mom. I’ve become more confident in my training and perform the exercises more correctly now. I felt safe and supported throughout the program, and it was totally okay to take extra breaks or skip an exercise. You won’t regret it! This is a fantastic program that helps you strengthen your back and your whole body. You might even gain more energy.