Backcare Programs

Free resources to help you become Relaxed, Balanced, Flexible and Focused. courtesy of the late Dr. Ray Mulry, PH.D.

Freedom From Back Pain: A Comprehensive Solution

Freedom From Back Pain is an uncommon solution to a common problem. Designed for everyone—not just those with recurring back issues—it’s a wellness and fitness program that helps prevent back problems and promotes a more active, productive life.

Taking care of your back starts with you, and this program empowers you with the tools to protect and strengthen it daily. Through Freedom From Back Pain, you’ll learn:

How your back works and how everyday movements—sitting, standing, reaching, lifting and bending—impact its health.
Correct body movements and postures to safeguard your back and prevent pain.
Muscle-strengthening and stretching exercises tailored for backcare.
Relaxation and tension management techniques that are vital to a healthy back.
How to safely begin a regular physical activity program that benefits your back and overall well-being.

This easy-to-follow program offers a comprehensive, drug-free and surgery-free way to prevent and relieve back pain. Whether you’re managing pain or aiming to prevent it, you can start implementing these techniques today and look forward to a healthier, pain-free future.

Join thousands who have already embraced these proven methods and are enjoying an active, vibrant lifestyle. Your journey begins with our video series, starting with The Centered Human Being.

01.

The Centered Human Being (1991)

The Centered Human Being is the perfect starting point for your journey to back health. Hosted by trainer Dennis McCord, this foundational program equips you with the tools and skills to become more relaxed, balanced, flexible, and powerful in your movements—helping you protect yourself from injury.

The program introduces the three main components of Freedom From Back Pain:

Session One: Position of Comfort
- Learn a safe method to relieve pressure on your lower back.
- Practice Relaxation Therapy, a guided meditation designed to help you deeply relax while in the Position of Comfort—a skill you can use daily.
Session Two: Position of Strength
- Discover how to align your body with a straight back, bent knees, and close arms for a solid foundation.
- Build a stronger core with stomach-strengthening exercises and master the Power Breathing Routine.
Session Three: Stretching & Recreational Exercises
- Identify and address the causes of muscle tightness.
- Begin with basic stretching exercises, then progress to advanced stretches and your Total Readiness Routine for complete self-care.

Once you’ve completed these sessions, you’ll be ready to move on to the Advanced Stretching Exercises and Follow-Up programs for continued progress.

As a Centered Human Being, you’ll be fully prepared to meet the challenges of tomorrow with confidence and vitality.

02.

Follow-Up Program (1991)

The Follow-Up Program offers 10 optional sessions guided by Dr. Mulry, completing the second half of Freedom From Back Pain. These sessions emphasize the importance of self-care, as Dr. Mulry shares insights from his own recovery journey, highlighting that lasting solutions to back problems come from learning to care for yourself.

Through this program, you’ll deepen your understanding and practice of key techniques, including:

Position of Comfort
Relaxation Therapy
Position of Strength
Stretching Exercises
Strengthening Exercises

Enjoy an engaging and informative approach to the serious business of caring for your back. These programs make your journey to a pain-free, healthier back both effective and enjoyable.

03.

Watch Your Back (1989)

Watch Your Back is a comprehensive healthy back course designed to change how you think about muscle strain and lower back pain. Through simple relaxation techniques, proper body positioning, and easy-to-follow exercises, you’ll learn how to prevent back strain and care for your back effectively.

This course also covers first aid for the back, providing essential guidance if you experience an injury.

Join Bob, Donna, and Paul in this engaging and creative approach to backcare.

For a more interactive experience, download the Participant Guide to follow along.

04.

Transfers (1988)

Nursing is a physically demanding and stressful profession, with patient transfers being a leading cause of back injuries among nurses. While the original video reflects the production standards of its time, the concepts and techniques it presents remain highly relevant and effective today.

This program offers step-by-step guidance to help you master safe transfer techniques while prioritizing your own back health. By applying the timeless principles of the Position of Strength, you can care for others effectively while protecting yourself from injury.

05.

Relaxation Therapy

Relaxation Therapy is a precise relaxation induction and training method, first introduced as a series of four audiocassettes in 1976. Over time, the program has expanded and evolved into eleven unique versions, each designed to help you develop the skill of relaxation.

These versions include:

Introduction Part 1 and Part 2
The six original recordings from 1976, two of which have been remastered in 2007 with significantly improved audio quality and enhanced effects
Trust Your Swing, mastered in 2007, is a special edition designed for golfers. Stage three features natural sounds and a carefully crafted golf swing sound effect. This unique pairing creates soothing, rhythmic patterns that deepen the meditation experience and set it apart from other versions.

Now available on YouTube, you can explore all eleven versions to find the approach that works best for you. Start your journey to better relaxation and backcare today!