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Self-Care Plans put you in control

The face of healthcare is changing and so are we! More and more, patients are becoming active participants in their own health via diet, exercise and preventive care. In support of this trend, we are proud to offer you the following free, online Self-Care Plans:


If you suffer from back or neck pain, you're not alone. Back pain is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives.

Our free, online Self-Care Plan is designed to help people improve their spine function on their own. Exercises in the plan are tailored to your specific symptoms. After completing the six-week program, most people are able to reduce their pain and improve their quality of life.

The first step is to watch this brief introductory video about the Self-Care Plan:

The next important step is to take our Back and Neck Risk Profiler. This will assess how well your spine is functioning, examine cause(s) and risk factors and suggest next steps.

At the end of the profiler, sign up for our free online Self-Care Plan.


Once you sign up, you can easily access your password-protected Self-Care Plan. For best results we encourage you to commit to working the plan daily. To help you stay motivated and keep on track, you can set goals and email reminders and then use the tracking section to monitor your progress.


Use the Self-Care Plan for the next six weeks. Specific exercises are recommended to help you increase your spine strength and flexibility, leading to better spine health. There are four levels of difficulty to choose from. Based on your assessment you will be assigned to a specific level. If it is too challenging or not challenging enough you can choose another level that you feel is more appropriate for you. Each set of exercises has its own daily schedule and set of repetitions; there are also videos and written directions for each exercise. After six weeks, you can decide to continue using the Self-Care Plan or schedule an office visit.

If at any point you need medical help to better control your back or neck pain, our specialists offer a full range of treatment options. Call your primary care provider or Gundersen's Comprehensive Spine Center at (608) 775-9000.