Pillar I
Activation
Wake what’s been asleep
Before strength comes control. We gently wake the deep stabilising muscles that hold your spine together — the ones most training never reaches. Safe for every body. No load on your spine.
ONLINE CORE STABILITY PROGRAMME
Your back wasn’t meant to hurt every day.
Join thousands of people who’ve stopped living around their back pain. Twenty-minute core stability sessions you can do at home, guided by a spine specialist with two decades of clinical practice.
20 min/day
No equipment
All ages & levels
Cancel anytime
★★★★★500+ Members
20 YrsClinical Practice
LondonDoctor Endorsed
20 MinDaily Sessions
HomeNo Equipment
The Real Talk
You’ve tried everything.
Nothing sticks.
The chiropractor helped for a week. The YouTube videos were confusing. That gym membership? You went twice. Your spine is still stiff, your lower back still aches, and you’re tired of living like you’re older than you are.
This is for you if…
- You wake up stiff and it takes hours to “loosen up”
- Your back hurts after sitting, standing, or doing literally anything
- You want to feel strong in your body again
- You’re ready for something that actually works long-term
- You only have twenty minutes and zero equipment
This isn’t for you if…
- You want an overnight miracle
- You have an acute injury (see your doctor first)
- You’re not willing to show up for yourself
- You’d rather guess than follow expert guidance
The Spine Blueprint adapts to your level. You show up, we guide the rest.
Built For Every Body
Whether you’re 25 or 65, your spine deserves care.
No two bodies are the same. That’s why our programme adapts to you — your age, your fitness level, your goals. Men, women, beginners, athletes, grandparents. Everyone is welcome here.
Ages 20-30
Ages 30-50
Ages 50-65
Ages 65+The Method
Five pillars. One practice.
Twenty minutes.
This isn’t a random collection of exercises. It’s a clinically-informed progression that rebuilds your spine from the deep core outward — the way your body was designed to get strong.
Pillar II
Stabilisation
Hold your ground
Now we teach your spine to stay true through movement. Controlled exercises train alignment and balance — building the deep, quiet control that keeps you steady whether you’re carrying groceries or sitting at a desk.
Pillar III
Strength
Build real-world power
Gently and progressively, we build functional strength through your hips, glutes and spine-supporting muscles. The kind of strength that makes climbing stairs, lifting children, and everyday life feel easy again.
Pillar IV
Integration
Take it into life
Strength on the mat means nothing if it doesn’t leave with you. Here your spine learns to stay stable while your body moves freely — the exact coordination life demands when you bend, twist, reach and lift.
Pillar V
Prevention
Keep it for life
Strength you build, you must keep. Mobility, recovery and daily habits that keep your spine resilient for decades. This is where early progress becomes a lifelong foundation.
Neil AgheraFounder & Lead Coach
Your Coach
Two decades of fixing spines, now available in your living room.
I’ve spent twenty years integrating Chiropractic, Physiotherapy, Sports Medicine and Exercise Conditioning — working with elite athletes, executives, and everyday people who just want to move without pain. I created The Spine Blueprint because everyone deserves access to proper spine care, not just those who can afford my clinic.
This is the exact method I use one-to-one, distilled into twenty-minute daily sessions you can follow at home. No fluff. No gimmicks. Just the work that actually works.
- Master of Chiropractic (MChiro)
- MSc Sports Medicine, Exercise & Health
- BSc (Hons) Physiotherapy
- 20 Years Clinical Practice
- Doctor Endorsed in London
- Trusted by Elite Athletes
Real Results
People just like you, finally feeling like themselves again.
Neil took the time to really listen and address the root cause. His guidance has made a huge difference — I finally feel strong and confident in my body again.
Geyin, 29
London / Malaysia
I feel completely transformed. Stronger, more mobile, and moving with total confidence every day. I wish I’d found this years ago.
Ebba, 26
London / Sweden
I’ve built real core control I never had before. As someone in my 50s, I never thought I’d feel this good again. Absolutely thrilled.
Amarjit, 52
London / UAE
Regained strength and mobility. I feel better than I have in years — it has been genuinely remarkable. My posture has completely changed.
Brigitte, 47
London / UAE
Neil has changed my life for the better. After three months, my chronic lower back pain is virtually gone. His care and attention made all the difference.
Erica, 39
London / Asia
I sleep better, move better and feel stronger. The change has been genuinely remarkable. At 61, I’m more active than I was at 40.
Isaac, 61
London
Endorsed by medical professionals
Finally, an online programme I trust and refer my patients to. Neil is absolutely incredible.Dr. Ryan · GP, London
Great exercises and amazing support. I would absolutely recommend Neil to anyone struggling with back pain.Dr. Riti · GP, London
So many people can be helped by this programme. The clinical approach is exactly what’s needed. Highly recommend.Dr. Pre · GP, London
Membership
Two ways to start.
One life-changing decision.
Both programmes give you the complete Spine Blueprint method. Start with the membership today, or work directly with Neil one-to-one. Upgrade anytime.
Most Popular
The Spine Blueprint
Membership
The complete programme. Everything you need to build a strong, mobile spine at home in just twenty minutes a day.
£19.99/month
Billed monthly. Cancel anytime.
- Complete guided video programme
- New tips & monthly updates
- Private members community
- Easy-to-action PDF health & wellness tips
- All fitness levels · zero equipment
- Access within 24 hours
Cancel anytime · All levels welcome
Personal Coaching
Platinum
Everything in Membership, plus Neil personally in your corner every single week. For those who want the fastest results.
£997/month
Limited places available
- Everything in The Spine Blueprint
- Personalised programme for your case
- Weekly 1:1 call with Neil directly
- WhatsApp access — same-day response
- Custom exercise modifications
- Progress tracking & accountability
- Nutrition & lifestyle guidance
- Unlimited programme adjustments
By application · Limited availability
Questions
You’ve got questions.
We’ve got answers.
What fitness level do I need?
Any level. Complete beginners, people in their 60s and 70s, and experienced athletes all follow the same method — but it adapts to where you are right now. No prior fitness experience needed.
Do I need any equipment?
Nothing at all. Every exercise is bodyweight-based. All you need is enough space to lie down on a mat, towel, or carpet. That’s it.
How long until I feel a difference?
Most members notice changes within the first two weeks — better posture, less stiffness, deeper sleep. The real transformation builds over months. This isn’t a quick fix. It’s a practice for life.
What’s the difference between Membership and Platinum?
Membership gives you the full Spine Blueprint programme with video guides, community access, and monthly updates. Platinum adds weekly 1:1 calls with Neil, WhatsApp support, a personalised plan, and full accountability.
Can I really cancel anytime?
Yes. No contracts, no penalties, no awkward conversations. Cancel with a click and your access continues until the end of your billing period.
Should I check with my doctor first?
If you have a diagnosed medical condition or recent injury, yes — speak to your doctor first. This is an educational fitness programme for general wellness, not a replacement for medical treatment.
The Spine Blueprint
Your spine carries everything.
Give it the foundation it deserves.
The strongest version of you isn’t built in a dramatic moment. It’s built quietly — twenty minutes a day, one deliberate practice at a time.
Your future self will thank you for starting today.
Neil Aghera
Founder · The Spine Blueprint