Getting over one flare-up only to end up back there again?
A personalised 1:1 12-week program to help settle your current back or neck flare, get you moving freely again, then rebuild the strength and capacity to handle more.
Here, feeling better is the beginning – not where recovery ends.
When your back or neck flares, you want two things:
Less pain.
Your movement back.
And often, treatment can help you get there. You feel better. You start moving normally again. Maybe you return to work, Pilates, the gym or running.
So you think:
“Great. I’m better.”
Then weeks or months later, something happens.
You bend down. Lift a bag. Have a busy week. Increase your training.
And suddenly you’re back where you started.
That’s the cycle we want to interrupt.
Because getting out of pain matters.
But it doesn’t have to be where recovery ends.
1 in 6 Australians live with a back problem.
(Australian Institute of Health and Welfare, 2024)
69% of people experience a recurrence of low back pain within 12 months of recovering from an episode.
(da Silva, T. et al., 2019)
Exercise combined with education is associated with up to a 45% reduction in risk of a new episode of low back pain.
(Steffens, D. et al., 2016)
You thought you were doing well, then another back or neck flare up hit.
You’re doing less of what you enjoy and wondering if this is just how things are now.
Something small can derail your whole week.
The pain settles, but you keep ending up back here.
You’ve become cautious because you never know what will set it off.
You don’t want another temporary fix. You want to get out of the cycle.
If any of that sounds familiar, you probably already know it’s not just ‘ageing’ – and for many people, it doesn’t have to be something you just live with.
The bigger question is: how do you stop ending up back there?
After enough flare-ups, it’s easy to start thinking: “Maybe this is just how my back is?”
So you become more careful.
You train less.
Avoid certain movements.
Stop pushing yourself.
And slowly, your life starts getting smaller.
You might even wonder: “If I’m already like this now, what will I be like in 5, 10 or 20 years?”
The goal of The Resilient Spine Method isn’t to teach you how to become better at avoiding things.
It’s to progressively rebuild your movement, strength and physical capacity so you can get back to normal life first – then start expanding what your body can handle.
Instead of stopping when the pain stops, we take you through three phases.
Understand what's actually driving the pattern
· Personalise: Interrupt the flare-boom-bust cycle
· Settle acute symptoms
· Establish a safe movement baseline
Work toward comfortable, confident daily function
· Build foundational spinal strength
· Restore confident, comfortable movement
· Reintroduce activities you've been avoiding
Train toward what you actually want
· Build full-body strength beyond the spine
· Progressively increase load toward your goal
· Recovery protocols matched to your training load
phase 1 · Weeks 1 – 4
Decode
“Why does this keep happening?”
Settle the flare. Understand your pattern.
We start with where you are now.
Your history, symptoms, movement, current capacity and any relevant scans or imaging you provide are assessed.
If you’re in a flare, we work on settling your symptoms and restoring movement while building a clear plan around you.
You start understanding your individual pattern rather than guessing every time something hurts (Andrews et al. 2012).
The goal:
“I know what we’re working on, and I can move again.”
phase 2 · Weeks 5 – 7
Restore
“Get me moving normally again.”
Get your normal movement and life back.
Once things settle, we start restoring the movements and activities you’ve become cautious about.
You progressively move more freely.
You build consistency.
And instead of automatically stopping everything when something doesn’t feel right, you learn how to modify, adjust and keep moving forward.
The goal:
“I’m moving normally again without thinking about my spine all day.”
phase 3 · Weeks 8 – 12
Rebuild
“Make me stronger than I was before.”
Build more headroom.
This is where we move beyond symptom relief.
We progressively develop the strength and physical capacity your body needs for your actual life.
That may include lifting, carrying, whole-body strength, load tolerance, longer activity, more demanding movement or whatever is relevant to you.
Think of it as creating more headroom between: What life demands and What your body can handle (Macedo et al. 2010).
The goal isn’t simply to complete rehab exercises. It’s to make everyday life easier to handle and prepare you for more.
post program
Perform
“Show me what I can handle now.”
Put that capacity toward something that matters.
Once you’re moving well and getting stronger, we start pointing that capacity toward your goals.
That might mean:
Running.
Lifting.
Pilates.
Playing with your kids.
Travel.
Sport.
Getting through demanding workdays.
Or even preparing for something like a marathon.
Your goal is personal. The shift we’re looking for is the same: From:
“I hope my back can handle this.”
To:
“I’ve tested it. I know what I can do.”
And eventually:
“What else could I do?”
What this looks like and how quickly, depends on your specific presentation and progress.
We establish your starting point, assess your presentation and build your personalised rehabilitation plan.
This includes:
Your Foundation Sessions then focus on settling the flare, restoring movement and starting your rehabilitation.
At the end of Week 4, we reassess and compare your progress against where you started. You’re feeling better. But we keep going.
Now the emphasis shifts toward active rehabilitation.
We progressively reintroduce movement, build consistency and start developing the foundational strength you need.
Your program progresses according to how you’re responding rather than following a generic template.
Now rehabilitation starts feeling more like real training.
We progressively increase your strength, load tolerance and physical capacity around the demands you want to return to.
At Week 12, we reassess your progress against your starting point and Week 4 results.
Then we map out what comes next.
Recurring pain can make every little change feel significant.
“Was that soreness okay?”
“Did I do too much?”
“Should I stop?”
“Have I set myself back?”
Throughout your 12 weeks, Practitioner in Your Pocket gives you a direct messaging line to your physiotherapist, reviewed each business day.
So if something changes, you’re not left alone trying to decide whether to push through, stop everything or simply hope for the best.
Your plan can be adjusted as you progress.
Across your 12 weeks, you receive:
CONSULTS & SUPPORT
YOUR PROGRAM
ASSESSMENT & TRACKING
EDUCATION & RESOURCES
No generic rehabilitation template.
Your plan is built around your presentation, your current capacity and what you want to get back to doing.
PHYSIOTHERAPIST
Bachelor of Physiotherapy (UniSA)
Certified Dry Needling Practitioner
Kinetic Link Training (Functional Strength & Conditioning) Coach (I)
Clinical Pilates Trained
Cervical, thoracic spine and ribs: functional assessment and treatment
Fardis works across the full spectrum of spinal conditions, including complex or long-standing presentations. Drawing on over a decade of personal experience in strength training, Fardis blends Clinical Pilates, Kinetic Link Training and dry needling into an individualised plan built around your anatomy, your load history, and what you're working toward.
The aim is to build a plan around your presentation, your life and what you want your body to be capable of doing.
Everyone’s journey through this looks a little different, but here’s the shift we’re working toward together:
Imagine not constantly wondering when the next flare is coming.
You’re moving freely again.
You’re back doing the things you stopped.
You’re training consistently.
You’re getting stronger.
Imagine doing something the old version of you would have worried about…
A run.
A heavy lift.
A hard workout.
A huge day on your feet.
…and finding your body can handle it.
That’s the kind of proof that starts changing how you see yourself.
You stop asking:
“What should I avoid?”
And start asking:
“What else could I do?”
The Resilient Spine Method is for those who want to…
Get the current flare under control.
Move freely again.
Rebuild your strength.
Increase what your body can handle.
Then get back to doing what matters to you.
$2,499 One payment — nothing further to manage
$2,750 $1,000 deposit + 6 × $291.67 fortnightly
If you’re in another flare right now and thinking “not again”, this is the point where we can do something different.
Start by applying for The Resilient Spine Method.
The Resilient Spine Method is built around the question: why does the pain or flare up keep coming back? Relief and rebuilding aren’t the same job – this program does both, in order, over 12 weeks.
You don’t need either to apply. If you have imaging or reports, we’ll review them as part of your assessment – but plenty of people start this program with neither.
Your pathway depends on your presentation and what is clinically appropriate. We’ll discuss this during your application and Discovery Call.
At Week 12, we reassess where you’re at and map out what comes next together.
For some people, that’s graduating – you’ve got what you came for, and the tools to manage things yourself. You keep access to our resources for 12 months, and we’re here if you ever need us again.
For others, it’s Clinical Pilates – ongoing small-group sessions to keep building strength for life, still tailored to you.
And for those chasing a specific goal – a running distance, a lifting target — it’s a quarterly coaching program, built around that goal, with regular check-ins along the way.
Which one’s right for you depends on your presentation and progress at Week 12.
A $1,000 deposit secures your place. At your first session, you choose whether to pay the $1,499 balance in full ($2,499 total) or spread it across 6 fortnightly payments ($2,750 total).
That depends entirely on your individual policy and level of extras cover — physiotherapy rebates vary significantly between funds and between tiers within the same fund. We recommend contacting your health fund directly before you apply, to confirm your physiotherapy benefit, any annual limits, and whether a program like this (rather than single sessions) is treated any differently under your policy. We’re happy to provide a receipt with the item details you’d need to submit a claim.
Yes, you can use the Medicare rebate through a GP Chronic Condition Management Plan.
Life happens – your program is built around you, not the other way around. Sessions can be rescheduled, and if you’re travelling, we can put a pause on your program.
You won’t be left guessing. We can review what has changed, adjust your plan where appropriate and help you navigate the flare without automatically abandoning everything you’ve built.
Places are kept deliberately limited so every client gets genuine one-on-one time – not diluted across a bigger caseload.
This is an active 12-week program and isn’t the right pathway for every spinal presentation.
Your application and Discovery Call help us understand what you’re dealing with, what you want to get back to and whether The Resilient Spine Method is an appropriate fit.
Yes, below is the list of references from the studies quoted on this page and in the video.
Andrews NE, Strong J, Meredith PJ. Activity pacing, avoidance, endurance, and associations with patient functioning in chronic pain: a systematic review and meta-analysis. Arch Phys Med Rehabil. 2012 Nov;93(11):2109-2121.e7. doi: 10.1016/j.apmr.2012.05.029. Epub 2012 Jun 21. PMID: 22728699.
da Silva, T., Mills, K., Brown, B.T., Pocovi, N., de Campos, T., Maher, C. and Hancock, M.J. (2019) ‘Recurrence of low back pain is common: a prospective inception cohort study’, Journal of Physiotherapy, 65(3), pp. 159–165. Available at: https://www.sciencedirect.com/science/article/pii/S1836955319300591 (Accessed: 30 August 2026).
Australian Institute of Health and Welfare (2024) Chronic musculoskeletal conditions: Back problems. Canberra: AIHW. Available at: https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems (Accessed: 30 August 2026).
Steffens D, Maher CG, Pereira LS, Stevens ML, Oliveira VC, Chapple M, Teixeira-Salmela LF, Hancock MJ. Prevention of Low Back Pain: A Systematic Review and Meta-analysis. JAMA Intern Med. 2016 Feb;176(2):199-208.
Macedo LG, Smeets RJ, Maher CG, Latimer J, McAuley JH. Graded activity and graded exposure for persistent nonspecific low back pain: a systematic review. Phys Ther. 2010 Jun;90(6):860-79.
Let’s build beyond it.