You've tried everything. The pain keeps coming back.
You know the loop. A twinge, a physio visit, a week of rest — and you're better for a few days. Then one long day at the desk, a flight, or a weekend of activity brings it straight back.
The mental toll is often worse than the physical. You're exhausted from being careful all the time — hesitating before picking up your child, sitting stiffly in meetings, skipping things you used to love.
Here's what most treatments miss: back pain isn't a pain problem. It's a strength problem. And no amount of rest, stretching, or physio addresses that.
That's exactly the gap BACK2BASICS was built to fill.
I built this program because I needed it myself.
During the COVID lockdown, while running my gym VyomFIT, I suffered a debilitating back injury. As someone who had spent a decade coaching others, the irony wasn't lost on me—but the pain was real, and it was constant.
I tried everything the internet and general medicine suggested. Quick fixes, massage guns, specific stretches, and painkillers. Nothing stuck. I was managing the symptoms, but the root cause remained unaddressed.
I realized I had to go back to the first principles of movement, strength, and recovery. I stopped looking for 'hacks' and started looking at my back as a structural engineering problem that needed a systematic solution.
Month by month, I rebuilt my back from the foundation up. I documented what worked and what didn't, focusing on compound strength that could withstand the pressures of a professional lifestyle.
This process evolved into the 12-week system we use today. It’s a methodology now incubated at IIM Bangalore, designed to help you regain your physical independence just as I did.
RESTORE
Weeks 1–4
Focus on calming the nervous system and establishing technical movement basics. We restore your baseline mobility and manage recurring flare-ups without movement fear.
The 12-Week REBUILD System
A logical, strength-first progression split into three clear phases designed to take you from managing pain to owning your movement.
REBUILD
Weeks 5–8
Introduce structured loading and structural stability. This phase builds the core and hip resilience needed to handle long hours at the desk or during travel sessions.
STRENGTHEN
Weeks 9–12
Transition into advanced strength patterns. We ensure your back isn't just pain-free, but functionally robust for your favorite weekend activities and long-term health.
Choose how you want to work
REBUILD - Live 1:1
Elite, high-touch guidance with the program founder for maximum results and individual accountability.
- Personalized 12-week roadmap design
- Weekly private 1:1 video coaching sessions
- Custom progressive loading protocols
- Live movement scaling and adjustment
- Phase-wise re-assessment
- Lifetime access to course materials
Format and pricing are discussed on your free assessment call — once we confirm this is the right fit for you.
Real Success Stories
"Recently, he clocked 50,000 steps daily during a 3-day music festival."
Sudipto, 38, Tech Sales Professional
L5-S1 disc bulge — needed an epidural and steroid shot just to get through daily movement. Walked 50,000 steps daily at a music festival by Week 5 of the program.
"Moving without pain and doing lunges without support was a dream for me. I want to dance for my cousin's wedding and play badminton with my kids — I'm sure I can do them."
Edlis, Tech Professional, mother of twins
Hip arthritis diagnosed after delivery, surgery recommended. Pain-free walk of 2.3km by Day 3. Zero pain 70% of the time by Week 3. Zero pain 100% of the time by Week 8.
"I walked 10 laps without stopping this week. I didn't think that was possible for me anymore."
Santosh, Tech Professional
Radiating pain and leg numbness affecting daily movement. Progressed from 2-3 laps to 10 continuous laps. Stopped physio entirely — trusts the program more.
About Nitheesh
Nitheesh is a veteran in the fitness industry who transformed his own debilitating back injury into a scientifically-backed system for lifelong strength.
- IIT Kharagpur graduate
- 14+ years in strength and conditioning
- Founder, CrossFit Vyom
- Founder, VyomFIT
- 4 x Fittest in Pune, 15th Fittest in India
- Ex Reebok Athlete, Ex IN2 Athlete
- BACK2BASICS incubated at NSRCEL, IIM Bangalore