There is no panel matching the key "Alert"
There is no panel matching the key "MicroAlert"

Restore your back & neck health

Back pain is one of the most common medical problems, affecting eight out of 10 people at some point during their lives. It costs Americans at least $50 billion each year.


If you are looking for a free and simple way to assess how well your spine is functioning, try our Back and Neck Self-Care Plan. You'll complete an assessment of your back or neck function and receive immediate feedback on how you should proceed.

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:

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.

Love + Medicine

Every day, Gundersen Health System staff deliver great medicine plus a little something extra—we call it Love + Medicine.

Share Your Story