Back in Service: Rebuilding Your Back for a Healthy Firefighting Career

Back pain doesn’t just affect your performance on the job—it impacts your confidence, your training, and your life outside the station. Back in Service 1 is here to help. This 12-week program is designed specifically for firefighters who are struggling with back pain or just beginning their fitness journey. With five days a week of progressively programmed training, you’ll move from discomfort or uncertainty to a strong, resilient back that’s ready to meet the demands of the job and life beyond it.

$169

It’s not just about moving—it’s about moving smarter. You’ll learn how your back works, why it hurts, and how to keep it healthy with exercises crafted to improve stability, mobility, and strength. Alongside the workouts, you’ll gain access to educational videos and handouts to understand the why behind the program and build lasting habits for back health.

Here’s What You’ll Gain:

  • Confidence in Your Back: Build trust in your body’s ability to perform without fear of pain or setbacks.

  • Freedom to Move: Get out of pain, restore mobility, and return to training with confidence.

  • Improved Strength and Resilience: By the end of 12 weeks, you’ll confidently perform movements that are key for both the fireground and daily life.

  • Tools for Long-Term Health: With built-in education, you’ll not only rebuild your back but understand how to keep it strong and healthy for years to come.

Back in Service isn’t just a program—it’s your roadmap to a pain-free, resilient back that supports your career and your life.

What’s Included in Back in Service?

5 Workouts Per Week
Progressive, firefighter-focused programming to take you step-by-step from pain to strength.

Training App Access
All workouts are delivered through an easy-to-use app for structure and guidance.

Video and Written Guides
Clear instructions for every exercise to ensure proper form and execution.

Educational Content
Videos and handouts that teach back mechanics, movement quality, and strategies for long-term resilience.

Gym-Based Training
The program requires access to basic gym equipment, ensuring you can build strength safely and effectively.

Who Is This For?

Back in Service 1 is for firefighters experiencing back pain or those just starting their fitness journey with a focus on building a resilient back. Whether you’re ready to move out of pain or create a foundation for long-term health and strength, this program is for you.

Frequently Asked Questions:

  • Back in Service 1 is designed for firefighters experiencing back pain or those just starting out in fitness with the goal of building a resilient back. If you’re already training consistently and looking to prevent back pain, this program isn’t the right fit.

  • The equipment requirements evolve as the program progresses. Initially, the focus is on bodyweight movements and resistance bands, so you’ll need somewhere to hang from (like a pull-up bar or sturdy structure). As you progress, the program incorporates dumbbells or kettlebells for added resistance.

  • Each workout is structured to take about 45-60 minutes, with five workouts per week. The program is designed to fit into a busy firefighter’s schedule while still delivering significant results.

  • Yes, this program is specifically designed to help you progress out of back pain. However, it’s not a replacement for medical advice. If you’re dealing with severe or acute pain, it’s best to consult with a healthcare professional before starting.

  • While Back in Service 1 is tailored to the unique physical demands of firefighting, anyone who meets the criteria (back pain or starting out in fitness) can benefit from the program.

  • The program includes video and written instructions for every exercise, as well as educational videos and handouts to help you understand back mechanics and movement principles. While it’s self-paced, the detailed guidance ensures you can complete the program confidently without direct supervision.

  • By the end of Back in Service, you’ll have built a stronger, pain-free back and gained the skills to train confidently. You can either transition to Back in Service 2, which focuses on building peak performance, or continue training independently using what you’ve learned.

  • The program is delivered through a training app that gives you access to your workouts, instructional videos, and educational materials. Everything you need will be right at your fingertips.

  • The program is structured for flexibility, allowing you to adjust your workout days to fit your schedule. If you can commit to five days per week, you’ll make the most of the program, but you can scale as needed.

  • You gain access to the app for a total of 6 months from the purchase date. You will be informed when the 6 months on your account on the Firefighter Strength Coach app is up via email before closing. Anytime a program is purchased, the 6 months restarts.

  • Coach Vanessa holds degrees in biology and kinesiology, specializing in motor behavior and biomechanics, giving her a strong foundation in understanding how the body moves and recovers. She has extensive experience working with individuals dealing with low back pain, particularly firefighters. Vanessa’s own experience with back pain during college inspired her to learn directly from physical therapists and pursue additional certifications. This blend of education, professional experience, and personal insight equips her to design effective, evidence-based programs like Back in Service 1.

WHAT OTHERS HAVE TO SAY

  • “For a long time, I was worried that I would need surgery or medical interventions to fix my lower back pain. However, Vanessa's approach to training and her deep understanding of how the body is supposed to move have been nothing short of miraculous. She adjusted my movements and introduced appropriate exercises that alleviated my pain and improved my mobility. Her expertise and dedication have been instrumental in helping me manage my chronic pain and regain my strength and fitness. She has significantly improved my quality of life in multiple ways.”

    —VG, Firefighter

  • “I suffered 2 significant back strains/ injuries that comprised my overall health and daily joy of life. Being a firefighter you rely on your back more than we realize and being a father of 3, more than we care to! Chiropractors and massage therapy for 2 years showed no real improvement. Working through the pain and honestly was searching for a new career due to pain. I had given up.  After 4 years of feeling like a rusted out auto body in a field of weeds, Coach Vanessa and I crossed paths and I was given a last ditch effort to save my health and career. As skeptical as I was, I gave it my best effort, and so did she. Coach found my issues and developed my plan to recovery!  I can now walk, work, skate, run, and most importantly work pain free. I believe that self care, yoga, stretching, warm up and proper lifting can make a 47 year old body feel at least 41!  Thank you for your patience, professionalism, and compassion!  She is a true jewel in our department.”

    —RM, Lieutenant

  • “You are amazing! When I transferred to your program I was super anxious because my last s&c coach brushed off my performance as lazy when I was actually in pain and she didn’t care enough to figure out why. I remember my back would get so tight and you took the time to stop what I was doing, give me compassion, and fix the problem. You made me feel human and not like I was a failure or a robot.”

    —KM, collegiate athlete

Get Back in Service. You don’t have to live with back pain or the fear of it holding you back.

With Back in Service 1, you’ll rebuild your strength, regain your confidence, and take control of your health—on and off the job.

Start now and reclaim your back, your career, and your life. The 8-Week Training Program to Build Habits for a Career in the Fire Service.

Get on the waitlist now!