BACK IN ACTION
A 6 Session Back Pain Class on Wednesday Mornings @ American Jiu Jitsu in Maplewood, NJ
6-Week Strength & Movement Program (DPT-Led)
Move better. Feel stronger. Get back to what you love—without fear.
Back pain can feel limiting, frustrating, and unpredictable.
This 6-week program is designed to help you rebuild confidence in your body through structured, progressive movement—guided by a Doctor of Physical Therapy.
👋 Who This Is For
You’ve been dealing with ongoing or recurring back pain
You feel stiff, tight, or hesitant to move
You’re unsure what exercises are safe—or helpful
You’ve tried resting, stretching, or “pushing through” without real progress
👉 This is for people who want a clear plan and consistent support
What Makes This Different
This is not a random exercise class.
Every session is built on physical therapy principles, with a focus on:
Understanding your movement
Reducing sensitivity and fear
Building strength gradually and safely
Restoring confidence in everyday activities
You’ll get:
Real-time coaching and feedback
Thoughtful progressions week-to-week
A structured system—not guesswork
🔧 What We Work On
Over 6 weeks, we’ll focus on:
✔️ Gentle Mobility & Movement
Spine-friendly motion (flexion, extension, rotation)
Reducing stiffness without aggravation
Learning what movements feel good for your body
✔️ Strength That Supports Your Back
Core and trunk control
Hip and glute strength
Gradual loading to build tolerance
✔️ Functional Movement Confidence
Bending, lifting, and reaching
Getting up and down with ease
Real-life movement patterns
✔️ Pain Education (Simple + Practical)
Understanding pain vs. damage
How to adjust on “off” days
How to keep moving forward without setbacks
🎯 The Goal
Not to “fix” your back overnight.
But to help you:
Feel more in control of your symptoms
Move with less fear and more confidence
Build a body that can handle daily life again
👉 You should leave each session feeling looser, stronger, and more capable
📅 Program Structure
Duration: 6 weeks
Frequency: 1x per week
Session Length: ~45–60 minutes
Group Size: Small (to allow for individual guidance)
Each session builds on the last—creating momentum over time.
🤝 Why the 6-Week Format Works
Back pain improves with:
Consistency
Gradual exposure to movement
Support and accountability
This program gives you:
A clear starting point
A structured progression
A supportive environment
👉 No more guessing what to do next
📍 Location
American Jiu Jitsu
530 Valley Street
Maplewood, NJ
A clean, open space for comfortable, low-pressure movement.
⚖️ Important Note
These sessions are led by a licensed physical therapist and are designed to support movement health, strength, and confidence.
They are not individualized medical treatment sessions and do not replace a formal physical therapy evaluation when needed.
Exercises are guided, modified, and progressed based on general presentation and participant feedback.
🚀 How to Get Started
Option 1: Join the 6-Week Program
Option 2: Start with a 1:1 Evaluation (Recommended for more complex or severe pain)
We’ll:
Assess your movement
Identify key limitations
Build a personalized plan
💬 Final Thought
Back pain doesn’t mean you need to stop moving.
In most cases, the right kind of movement is exactly what helps you move forward.
👉 This program is about getting you Back in Action—safely, progressively, and confidently
As always…Move well. Feel strong. Stay focused.
— Jason Levine, DPT
Focused Physio