Not sure where to start?
Try the Personal Concerns Inventory (PCI) to clarify what to focus on, or start with Relaxation Therapy for guided meditation.
Backcare Programs
Dr. Mulry’s Backcare Programs teach practical techniques for relaxation, movement, and injury prevention—developed over four decades, beginning in 1976 with Tension Management & Relaxation: An Approach to a Balanced Way of Living. His insights remain highly relevant for anyone seeking long-term back care and self-directed recovery.
These free resources are designed to help you become Relaxed, Balanced, Flexible, and Focused—principles at the heart of the Mulry Method.
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 practical, movement-based program that helps prevent back problems and supports a more active, productive life.
You’ll learn how to:
- Understand how your back works and how daily movements affect it
- Use safe body mechanics for lifting, standing, and bending
- Practice stretching and strengthening exercises for back care
- Reduce tension with guided relaxation techniques
- Start a sustainable fitness routine for long-term back health
Whether you’re addressing ongoing discomfort or aiming to stay pain-free, this program offers a clear, drug-free path toward lasting back health.
Your journey begins with The Centered Human Being and continues through the full Freedom From Back Pain collection:
All Freedom From Back Pain Programs
- 1. The Centered Human Being
- 2. Follow-Up Program
- 3. Watch Your Back – First Aid for Back Pain
- 4. Position of Strength – Transfers
Supporting Tools For Back Health
The Mulry Method includes key tools that support long-term healing. One of the most impactful is Relaxation Therapy—a foundational self-care practice introduced by Dr. Mulry in 1976.
Relaxation Therapy helps you:
- Release muscular tension and ease strain
- Calm your nervous system and rebalance energy
- Improve posture, breathing, and body awareness
- Build resilience to stress and anxiety
- Prepare your mind and body for deeper healing
👉 Access the full collection of Relaxation Therapy recordings →
Frequently Asked Questions
Can these programs help with chronic back pain?
Yes. Dr. Mulry’s Backcare Programs are designed for both prevention and recovery. The techniques can support long-term improvement for people managing chronic discomfort, as well as those wanting to stay pain-free.
Do I need special equipment?
No. All exercises and movements use your body’s natural range of motion and everyday objects, making them accessible at home or work.
How is the Mulry Method different from physical therapy?
While physical therapy is typically clinic-based and treatment-specific, the Mulry Method combines relaxation, movement, and self-assessment tools so you can take an active role in your ongoing back health.
Can I start with just one program?
Yes. Many people begin with The Centered Human Being or Watch Your Back, then continue with the remaining two programs in the series.
Dr. Ray Mulry
“I am honored to share my method with you and others who seek to improve their well-being through knowledge and practice.”
