What's included
-
Video consultations with a licensed Doctor of Chiropractic – follow-up, guidance, and personalized support
-
Proven method that has helped many overcome back pain and return to an active life
-
8-week structured program
-
1 new workout video per week, to be repeated twice
-
Daily stretching routines for flexibility and mobility
-
eBook to help you understand your body, pain and how to support it
Programmes
Take control of your back health with expert-designed programs.I offer a range of structured training plans tailored to different levels – from complete beginners to advanced movers. Whether you're dealing with recurring back pain, recovering from a disc injury, or simply want to prevent future problems, our programs are built to guide you safely and effectively.
Back to Basics
This plan is ideal for beginners starting from scratch – especially those with recurring back pain, herniated discs, or looking to prevent future issues.It offers a gentle and structured way to rebuild strength, stability, and confidence in your body. Perfect if you’ve been afraid to move, unsure where to start, or simply want a safe, professional approach to get your back on track.
Basics and Beyond
This plan is for you who already have a foundation. Perfect if you’ve been training, but still want a focused approach to keep your back strong, stable, and pain-free. Whether you're dealing with occasional flare-ups, or want to prevent setbacks, this plan offers smart progression with a clinical eye on form, function, and long-term results.
Program Overview
Each week includes a new workout video with three key phases
Train anywhere
No gear
Just a mat
Understanding back pain
Back pain is one of the most common — and most misunderstood — issues people face. It’s often not just about one specific injury or diagnosis, but a combination of factors: how we move, how we rest, how we breathe, and how we cope with stress.
As a chiropractor, I’ve seen how confusing and overwhelming this can feel. Many people are eager to get better but don’t know where to start. In a sea of conflicting advice and quick fixes, it’s hard to know what truly helps.
Even in my own journey with back pain, I realized that hands-on treatment alone wasn’t enough. Chiropractic care played an important an crucial role, but real, lasting change came when I started exploring how my body functioned as a whole — from posture and breathing to movement and mindset.
That’s why I created this program: to offer a clearer, more complete path to recovery. It’s based not only on years of clinical experience, but also on personal insight into what truly works.
I’ve seen this approach make a real difference — not just for myself, but for many of my patients. Those who combine hands-on treatment with a deeper understanding of how their body functions often experience more lasting relief and greater confidence in their everyday movement.
Over the years, I’ve learned one essential truth: it all comes down to function.
When your body functions well, it feels better, moves better, and becomes more resilient — and that’s where real recovery begins.
Understanding your back is the first step. When you know how your body works, you can begin to move with more confidence, reduce pain, and build real strength from the inside out. Because at the root of it all, back pain is about function — and function is something you can reclaim.
About the diagnosis
Mechanical Low back pain
Mechanical Low Back Pain refers to pain originating from the muscles, joints, ligaments, discs, or bones of the lower spine, typically caused by how these structures move and function. This type of pain is often triggered or worsened by specific movements, prolonged sitting or standing, or physical activity. It can lead to reduced mobility, stiffness, discomfort during bending, lifting, or twisting, and may interfere with daily tasks. Over time, it may cause muscle tightness, compensatory movement patterns, decreased physical activity, and even disrupted sleep and fatigue. Understanding the mechanical nature of the pain and addressing it with proper movement, strength training, and posture awareness are key to recovery.
Disc Herniation (Slipped disc)
A disc herniation occurs when one of the spinal discs – the cushions between the bones of your spine – bulges out or ruptures, pressing on nearby nerves. This can lead to sharp pain, numbness, or weakness, especially in the lower back and legs. While it may sound severe, most people recover without surgery through targeted movement, core strengthening, and proper support.
I would always recommend consulting a healthcare professional if you suspect you may have this, in order to receive a proper diagnosis.
About
My name is Vilde Namork
Hello, I’m Vilde, the founder of Back In Function. I am a Doctor of Chiropractic educated in England and currently living in Norway. Here I love spending time in nature, hiking, skiing, and skydiving! As a certified Pilates instructor, my approach to movement, posture, and core training is deeply influenced by this background. I've faced similar challenges myself, so I understand how frustrating it can be. That's why I'm passionate about helping people move better, feel stronger, and live without pain
@backwithvilde