Back Pain Bootcamp

A unique program to help you alleviate back pain, and piriformis syndrome

  Join the Bootcamp!

Hey back pain warrior,

Have you tried every treatment under the sun to fix piriformis syndrome, or heal your back pain but nothing seems to be working in the long term?

Do you feel discouraged everytime you have a flare up, frustrated, and unsure if you'll even get the relief you're craving?

Your life became all about the pain and you've given up on all your favorite activities just to cope.


I know all of this, because I know exactly what it's like to live with back pain, and inflammation. To wake up everyday with this invisible, heavy load you're carrying with you all day, and everything feels like a burden.

In other words. I. Totally. Get. It

And YESS there is hope!


I want you to imagine...

Waking up in the morning and not feeling pain in your hips.

You can finally enjoy family time without feeling hindered by the pain and the discomfort.

You can sit, walk and move without restriction and you feel stronger than ever before.

You know exactly which exercises, and stretches you can do to get instant relief from piriformis pain, or lower back pain.

And most importantly...

Imagine having a fitness coach who knows exactly what you're going through, and is helping you move beyond the suffering of chronic pain, through a program designed for your condition.

That's why I created back pain bootcamp: a unique program designed for back pain warriors!

This isn't your typical exercise program. I merged my background in strengh coaching, and history of chronic pain to craft a program that will help you get piriformis, and back pain relief.

This is a complete program designed for anyone with back pain, and piriformis syndrome. Unlike typical fitness program, you will not be doing any high impact jumping exercises, and you won't have to lift heavy weights.


Here is what's included in Back Pain Bootcamp!

Walk-through tutorials

Super low impact routines to help you build your strength from scratch

Low back pain and piriformis syndrome specific routines

Printables so you can take your program anywhere!

Inside the bootcamp, you'll finally be able to...

Awaken your dormant muscles that are making your lower back hurt.

  • Fix dormant butt syndrome with the activation series (yup, it's a thing!). These are short routines that require no equipment, and can be done at home or at the office. If you are experiencing back pain at your desk job, or when driving, you NEED to activate your hip muscles daily to avoid back pain.
  • You will feel instant relief when you stabilize your hip joint through muscle activation. You can do these within 5 minutes anywhere, anytime!
  • You will also prevent future injuries by awakening the right muscle, and taking the pressure off the lower back.
  • Increasing blood flow in the hip area through exercise helps reduce inflammation, and will help you recover faster.

Get 4 Weeks of low impact exercises to help your body regain its strength and vitality.

  • You will have convenient, joint friendly exercises you can do at home within 15 mins. You'll finally have a way to move your body, and feel motivated to get back in shape.
  • No jumping or heavy weights required, so you can build your strength from scratch.
  • You'll be strengthening your body 3 times a week, and recovering every second day, to allow your body to recover properly.

Recover through stretches, and postural therapy flows.

  • Chronic pain stresses the body and the mind (I'm sure you know what I'm talking about). These sessions will help you feel relaxed, energized and gives your body the chance to recover and heal.
  • Sitting for hours daily takes a toll on your lower back. These series will help improve your posture, and takes the pressure off your lower back. They will help you sleep better and reduce spasms.

And to make sure you have everything you need. You'll also get access to these awesome bonuses!

BONUS 1: The ABCs of proper movement

Guided videos that break down each compound movement (squat, deadlift, push up, plank and lunge) and show you how to perform each exercise properly.

    Besides the importance of doing exercises with proper form:
  • Did you know that every time you get in a car, you are squatting, and should be using your core to twist?
  • Did you also know that without proper form, the next time you pick something off the floor, you're likely to use your lower back?

We'll fix that with these guided videos

BONUS 2: Roll It Out

A step by step video guide that'll teach you how to properly roll your body with a foam roller, and a massage ball.

  • Foam rolling can target the deep trigger points that are causing you tension and spasms. If you can't afford expensive deep tissue massage sessions every week, foam rolling is a great way to get relief from the comfort of your own home. I'll show you how!
  • My personal "secret" technique to release the piriformis muscle with a massage ball. This technique has saved me from piriformis spasms many times over. I will guide you through it using a simple massage ball (or tennis ball).



You'll be able to start the program whenever you want. The program will constantly be reviewed and updated with new videos, and you'll always have access to the latest videos and material!

BONUS 4: Extra resources to support your healing journey.

You can finally take control of your back pain!

Imagine how different life would be like if you had your back pain under control.

I am on a mission to help you achieve that so you can go after your goals and ambitions, and not let chronic back pain hold you back.


If you are still unsure if this will work for you. I'm giving you 30 DAYS to try it out!

Reach out to me within 30 days after enrollment to let me know why you're not able to use the program and I'll happily give you a full refund. This is not a buyer's remorse policy, so please make sure you actually need this program before you join.

I'm offering this money back guarantee because I strongly believe this program can safely get you active again, and help you reduce back pain. I also want you to discover my personal techniques that allowed me to stay in shape, build strength, and improve my mental and physical wellbeing.

The Best Part...

  • All the exercises in Back Pain Bootcamp are designed to give you relief through strengthening exercises. This goes hand in hand with any physiotherapy treatment you are receiving. You may only have one session per week for physiotherapy, which is not enough to work on both deep tissue massage and strengthening exercises.
  • If you're not seeing a physiotherapist, you will be all set with the Roll It Out videos.

  • You'll not only be active, but you'll have all the resources that'll help you prevent injury. Avoiding exercise will unfortunately only weaken the body further, which increases the likelihood of injury.

I've spent the past 5 years trying to "fix" my back pain, and find sustainable, long term relief. Giving up was not an option for me, and that's why I kept searching and experimenting with different exercise modalities, and recovery techniques. Now, you have the opportunity to use the same techniqus that have helped me regain strength, and confidence in my body.

Taking care of your body is something only you can do for yourself. A proper exercise program will not only help you alleviate back pain, but empower you during your healing journey.


"You just can't beat the person who never gives up"

Babe ruth

You'll know back pain bootcamp is for you if:

You've been suffering from chronic pain, piriformis syndrome and sciatica for months, or even years now. The pain has prevented you from engaging in acitivites you love because everything hurts, and you've become fearful this will never go away.

You are terrified the pain will get worse, so you avoid any type of activities. In other words, you've developed exercise-phobia. It's Okay, I did too!

You are so tired of spending so much time stretching everyday (I call this stretchinitis), and getting expensive massages every week to help you cope with life.

You've spent so much money on 'special' chairs, belts, and cushions to get you through your days. You know sitting hurts your back, but you need to keep your job too.

You want to be able to get active again, get in shape, lose weight, travel more, but not sure how to get your strength back.

You are a fighter, and do not intend to settle for chronic pain all your life. You want to enjoy your favorite activities, and not feel like you're missing out on life. You just want to find a way to get started.


Once you are inside the bootcamp

You'll have all the tools and resources you need to get started with the program right away.

You'll quickly start getting relief, as you take control of the pain with the series inside the program.

You'll be supported every step of the way and part of a community that is rooting for you.

It took me years to find a way to take control of the pain and get active again, and I'm sharing it all with you inside the bootcamp!

From one back pain warrior, to another!


Hey, If we haven't met already, I'm Sofia Habity.

I help back pain warriors get their strength back, alleviate chronic pain and empower them to live a healthy, pain free life. I do this by merging low impact strength training techniques, postural therapies, and mobilization exercises that restore proper movement. I've helped people regain confidence in their bodies, and their ability to heal.

I believe in the body's ability to recover and heal, and also the importance of being part of an empowering community that helps us conquer our fears, and embrace our strengthens to achieve our goals.

I am a certified strength coach, and fitness trainer. I've also suffered from back pain for years. I can confidently say that without exercise, and a healthy lifestyle, I wouldn't be here today doing what I do. Strength training has allowed me to build my mental strength and get my body back after years of suffering. I remember endless, sleepless nights where I could not roll over from the excrutiating pain. I totally forgot what being pain-free felt life. After many months of feeling lost and hopeless, I decided that giving up on myself was not an option for me. So if you are in that place right now. Know that you are not alone.

If you are so ready for change, I am ready to help you.

"Sof, I want to thank you for the enormous change you’ve brought upon since we met!

You guys, this woman… in this crazy and confusing world of fitness and nutrition, her extensive knowledge helped me ease into my lifestyle without burning myself out from stress & information overload. Because of her way of teaching, accountability is fun! Having her as my personal fitness and nutrition coach made me really psyched to report back my progress. She’s got this warm and compassionate glow but she’s also straightforward which is the best part. Not only is she amazing at what she does but she’s also an amazing person. You won’t regret training with her.

- Iris Buenconsejo

"I met Sofia at the gym, where we became good friends.
She taught me how to workout properly to prevent injury, and her nutrition advise always made a huge difference!
She is a great coach. I would love to have her coach me all the time! Thank you so much Sofia!

- Marina,


Frequently Asked Questions

What format is the program delivered in?
The program sections are shared as video content along with printable PDFs to take your workouts anywhere. You can access the program from any device. So, whether you prefer to watch or listen to the workouts, you'll be all set.
How long do I have access to the program?
How does forever sound? You'll have access to everything, including coutinous updates that includes new videos. You won't have to pay an extra dime for any of the future updates. You will get permanent access to the course, and all the extras, which means you can do the program at your own pace.
How is this program different from other fitness programs?
First of all, this is a fitness program for back pain warriors! Most fitness programs give you an exercise plan with workouts that can be high impacts (jumping, plyos), and are not suitable for people with back pain and piriformis syndrome. We end up either quitting, or not able to finish it due to spasms and pain. I myself had to abandon many fitness programs because they included many plyometric exercises (which hurt my hip joints), or lots of machine training (which can weaken your joints, and destroy your posture). I consider this program to be a complete package to help you get strong, learn how to restore mobility and help you reduce back pain.
Will this program help me lose weight?
If you want it to be :) In some workouts, I include low impact - high intensity - exercise combos. So, if you want to get a fat loss effect, just don't skip the cardio combos, and do more than 2 rounds of each workout. The program is designed to give you a rest day every second day so make sure you follow that to recover, but if you want to also lose weight, you can increase the intensity of the workous by using heavier weights, or decreasing rest time between exercises. Remember that if your goal is weight loss, you also have to ensure you are eating proper portion sizes and the right foods.
I am experiencing pain right now. Is it safe for me to start this program?
Good question. You can start with low impact activities if the pain is not acute (from direct trauma like falling). However, I don't want you to hurt yourself so always get your doctor's or therapist's approval because you start ANY fitness program (including back pain bootcamp). This program is low impact, meaning we won't be doing any jumping, and most of the exercises require your bodyweight or very light weights (4 lbs dumbbells). All the exercises are designed for people with back pain. You can start with the activation series, and postural therapies, and when you are ready you can start with the strengthening program.
I currently train with a personal trainer. Will this be worth the investment?
That's great you have a trainer. You probably know that one session to get one workout with a trainer can cost from $60 to $90. That's one workout. Working out with a trainer helps you stay accountable to do your workouts and you can use back pain bootcamp on days when you are not training (recovery sessions), or taking time off from the gym. Remember that you'll have LIFETIME access to program.
Do you offer any refunds or guarantees?
I sure do. If you find that what you bought today isn't for you, reach out to me within 30 days from the day of enrollment and I will gladly refund you. Please make sure you get your physician's approval before you engage in the program. I strong believe that this program can help you regain strength and mobility, while alleviating back pain. However, This is not a "buyer's remorse" redund policy. Please make sure that you do, indeed want to be inside the bootcamp.
Do I need equipment to do this program?
The program is almost fully bodyweight. I do use a pair of dumbbells in some of the workouts (upper body), which cost about $10 at any store. The resistance bands (I also bought for about $10) that I use are completely optional. They only allow you to add resistance, and you can totally do without them.
Can I complete this program at home? I don't have a gym membership.
I created this whole program from my humble home gym! so the answer is YES!

"Big things have small beginnings"

Michael Fassbender

Get started now!