01
A clear place to start
Begin with short, guided sessions. You can see what comes next without putting together your own workout.
For people who spend their day sitting
Long days sitting.
Move more freely.
Give your back a clear next step. Follow Richard through a gentle, progressive video program at home, starting with just 8 minutes a day.
One payment · No subscription · 30-day money-back guarantee
Stabiloga
Your back. Your daily routine.
5 levels · 90-day progression · Continued practice
01
Begin with 8 minutesA gentle introduction to the movements
02
Build up, step by stepA clear sequence through five levels
03
Keep the routine that fitsTwo modules for continued practice
Richard · Creator of StabilogaYour guide in every follow-along session
8 minutesto begin
5 levelswith a clear progression
Unlimited accessto your purchased course
30 daysmoney-back guarantee
A familiar end to the working day?
Your laptop closes.
Your back still needs attention.
You want to feel more comfortable in everyday movement. But after a day of sitting, deciding which exercises to do can feel like another task. Stabiloga gives you a sequence to follow.
02
Someone to follow
Watch Richard demonstrate the movements and follow along at home, at a pace you can tolerate comfortably.
03
A routine to return to
Move through five progressive levels, then use the continued-practice modules to keep movement in your week.
From the first session
Open the video.
Follow the movements.
Build a habit.
- 1
Choose your day
The course is organised into daily lessons, with introductions and follow-along sessions.
- 2
Practise at home
Use a comfortable surface, suitable space and a screen you can see. No gym membership needed.
- 3
Build gradually
Start at Level 1. Follow the course guidance, respect your limits and repeat sessions when you need to.
Inside Level 1
A look at your first days
Day 1Introduction + 8-minute session
Day 2Program guidance + 8-minute session
Day 38-minute session + movements to avoid
Day 48-minute session + advice for the office
The session lengths shown refer to the movement sessions. Introductions and tips take additional time.
Your course roadmap
A gentle start.
A structured way forward.
The course follows a 90-day progression. Sessions become longer as you advance, with shorter days built into the later levels.
Start gently
Days 1–6. Get familiar with the movements, plus practical guidance for everyday life.
8 minutesper movement session
Establish your routine
Days 7–13. Continue with the next sequence and make regular practice part of your day.
12 minutesper movement session
Build on the foundations
Days 14–34. Alternate shorter sessions with three longer sessions each week.
12 / 24 minutesdepending on the day
Continue the progression
Days 35–62. Four shorter sessions and three longer sessions per week.
12 / 30 minutesdepending on the day
Bring it together
Days 63–90. Continue with the final level, plus optional evening stretches.
12 / 35 minutesdepending on the day
And after day 90?
Keep using the two continued-practice modules: a varied routine with shorter and longer days, or the 12-minute daily option. Both are included.
Participant experiences
What participants
experienced with Stabiloga.
“After only 4 weeks of Stabiloga I had my back problems under control. […] What is especially amazing for me is that the Stabiloga exercises are so pleasant that you don't have to overcome yourself.”
“Since I have been doing the Stabiloga program, I am pain-free.”
“It is perfectly structured and progresses slowly and gently. My hip flexibility has improved greatly, and my back pain is now gone. […] It feels so good that I will keep doing it in the long term.”
“I have been doing the Stabiloga program for the last 3 months and since the beginning every exercise has been an amazing relief for my back. My back pain has reduced gradually, the more time that I'm practicing the exercises the better that I feel.”
“To my astonishment, after 4 weeks, my back pain started reducing. Even my stiff neck felt much better and I was able to turn my head with much more ease. After 2 months, the pain has disappeared and I can lift my kid again with confidence!”
“The sessions are clearly structured, professionally produced and presented by an experienced, approachable coach, and designed so that the exercises can be done conveniently every day, at any time, even with a busy schedule.”
Excerpts from genuine customer testimonials. Omissions are marked […]. Christian’s and Sonja’s excerpts are translated from German. Individual results vary.
The person behind the program
I know what it’s like
to keep thinking about your back.
I’m Richard. After more than 25 years of recurring back pain, I wanted an approach I could make part of everyday life.
While developing Stabiloga, I trained for weeks with people who experienced back problems themselves. Their feedback helped me refine the movements, their sequence and the progression. That is the program I guide you through today.
The complete Stabiloga program
One clear plan.
Yours to keep using.
- Five progressive levels over 90 days
- Follow-along video sessions with Richard
- Guidance for the office and everyday life
- Two modules for continued practice
- Unlimited access to your purchased course
- English-language course
Stabiloga · Back relief program
99 USD
One-time payment. No subscription.
Get the complete program — $99 ↗30
30-day money-back guarantee
If the program is not right for you, request a refund within 30 days of purchase. See the terms for details. Read the terms.
Is this the right starting point for you?
Designed for people with desk-based lives who want a gentle, structured movement routine at home and are willing to practise regularly.
This is a prerecorded movement course, not individual diagnosis or medical treatment. For new, unexplained or worsening symptoms, seek appropriate medical advice before starting.
Before you start
A few practical questions.
How much time should I set aside?
Level 1 begins with 8-minute movement sessions, followed by 12-minute sessions in Level 2. In Levels 3–5, four sessions a week last 12 minutes and three last 24, 30 or 35 minutes. Introductions, tips and optional evening stretches add time.
Do I need to be fit or flexible?
The course begins gently. You do not need to perform advanced poses, but you must be able to get into the exercise positions comfortably. Work within your limits and seek individual advice if you are unsure whether this course is suitable.
What equipment do I need?
Suitable space, a comfortable exercise surface and a device with internet access to watch the videos. Choose a setup that lets you follow the demonstrations comfortably.
How do I know when to move on?
Follow the introductions and sequence in the course. Progress gradually, repeat a session if needed and avoid forcing movements. This prerecorded course does not assess your movement individually.
When will I notice a change?
People respond differently. The 90 days describe the course structure, not a deadline for pain relief. Participant experiences are personal and cannot predict your result.
Is there a subscription?
No. Pay $99 USD once for unlimited access to your purchased English-language course.
What if the program is not right for me?
You can request a refund within 30 days of purchase. Contact richard@stabiloga.com. Full details are in the terms.
Prefer a small first step?
Start with your free back plan.
A one-page PDF with three small steps and a weekly tracker. A simple way to make space for movement in a busy week.