Your Back Type: HOLDER

Your back type:

Holder

Sound familiar?

You wake up stiff before the day has even started.

You sit up straight but the stiffness still builds.

You make sure you tense your core every time you pick something up.

You feel tension building as the day goes on.

Stress goes straight to your back.

You're on the waitlist

One-off payment · Instant access · Lifetime access to your program

The Spinal Reset Method

Your Holder program.

8

Weeks

15

Min / day

$149 $99

Launch price · one-off

Phase 1

Reset

Weeks 1–2

Calm the nervous system and release the protective tension holding your spine compressed.

Phase 2

Rewire

Weeks 3–4

Learn to move through everyday life without the constant tension.

Phase 3

Rebuild

Weeks 5–6

Build controlled strength that supports your spine rather than compresses it.

Phase 4

Reclaim

Weeks 7–8

Work, lifting, exercise, daily movement — Phase 4 builds toward strength without tension as your working default.

Free for you

Your free Holder reset exercise.

This is the first exercise we give every Holder — designed to start calming the nervous system and releasing the tension that's been building in your back.

coming soon

No signup needed — just press play.

You're on the waitlist

One-off payment · Instant access · Lifetime access to your program

What is a Holder?

Most Holders think they need to fix their posture, strengthen their core, and protect their spine. But for your back type, the more you try these things, the more tension you create.

That's because you're asking your body to do more of what's already significantly contributing to the problem. Your nervous system has learned to overprotect your back through creating tension for so long that the muscles around your spine and hips stay switched on, day and night. That's what creates the stiffness you wake up with, the compression that builds through the day, and the relentless ache. The Holder program addresses what the pattern has taken — a calm nervous system, relaxed muscles, and decompressed joints.

This is the approach the research points to — the evidence on chronic back pain supports exercise-led, movement-based methods for long-term change.

What's inside

Everything you need. Nothing you don't.

15 exercise videos

Three reset exercises plus four in each phase, each with video coaching and plain-language cues so you always know exactly what to do.

Common mistake videos

See the errors most people make on each movement — so you fix them before they slow your progress.

Weekly guidance

A short focus for each week that turns the exercises into the way you move, sit, and carry yourself in everyday life.

Three education videos

Why you feel the way you do, the five key elements of movement, and how breathing connects to spinal health.

Alongside your program

Make it second nature.

You'll also have the option to access ongoing support that helps you carry everything you're learning into daily life — so better movement stops being something you think about and starts being the way you move.

A daily lesson that turns each exercise into a habit you actually keep

Spiney, your program assistant, ready whenever a question comes up

Know what's normal to feel, so you never second-guess a session

A clear plan for flare-ups when a tough day hits

Ongoing maintenance programs to keep you moving well beyond week 8

Who built your program

Troy Sandley

Founder · Physiotherapist

I'm Troy Sandley — a physiotherapist with a clinical focus on the spine and pelvis. I've spent my career working as a consultant on complex spinal cases, often receiving referrals from doctors, surgeons, and other physiotherapists. High-quality physio care is expensive, time-consuming, and not available everywhere — I built Spinal Health Hub to change that.

Troy Sandley is the founder and owner of Spinal Health Hub.

Built on the research

The clinical framework behind your program.

The Spinal Health Hub framework is informed by the mechanism-based classification work of Professor Peter O'Sullivan — one of the most cited physiotherapy researchers in the world. O'Sullivan's work and the RESTORE trial in The Lancet (2023) support exercise-led, movement-informed approaches to back pain; Spinal Health Hub applies this thinking in a consumer-focused educational format. Professor O'Sullivan is not affiliated with Spinal Health Hub.

Your back type:

Holder

Your Holder program.

8

15