Your Back Type: Slumper

Your back type:

Slumper

Sound familiar?

Sitting or standing tall takes effort — and you struggle to hold it for long.

You feel stiff and sore after sitting for a while.

You get relief from moving, stretching, or changing position.

You feel heavy and fatigued after a long day.

You feel like your back always wants to collapse.

You're on the waitlist

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

The Spinal Reset Method

Your Slumper program.

8

Weeks

15

Min / day

$149 $99

Launch price · one-off

Phase 1

Reset

Weeks 1–2

Restore the muscle's resting length through upright posture retraining and ribcage mobility.

Phase 2

Rewire

Weeks 3–4

Integrate the muscles you've woken up into everyday movements — sit-to-stand, squatting, bending.

Phase 3

Rebuild

Weeks 5–6

Build endurance into your supporting muscles — so upright stops costing effort and the afternoon collapse fades.

Phase 4

Reclaim

Weeks 7–8

Work, driving, screen time, exercise — Phase 4 builds toward upright as your working default.

Free for you

Your free Slumper reset exercise.

This is the first exercise we give every Slumper — designed to start restoring your ribcage mobility so your supporting muscles can begin waking up again. If you feel your body starting to open up, that's the Slumper program doing what it's built to do.

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 Slumper?

Most Slumpers think they just need to sit up straight and hold better posture. But for your back type, sitting up isn't the problem — it's that your supporting muscles can't hold it, so upright never lasts.

Your supporting muscles have been slumped for so long they've forgotten how to work well in any other position. When you sit up, they're working at a shortened length they're no longer set up for — and they fatigue within minutes. Once they give out, the load drops onto your joints, ligaments, and fascia which weren't built to hold you up alone. That's where the heaviness, the ache, and the pull back into collapse come from. The Slumper program targets what the pattern has taken — muscle length, breathing mechanics, and postural endurance.

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

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

Ongoing maintenance programs to keep you moving well beyond week 8

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

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

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:

Slumper

Your Slumper program.

8

15