Back Pain Bootcamp ™

What if you had a simple, home-based program that'll help you reduce back pain, and piriformis syndrome

  Join the Bootcamp!

6 years ago, I was diagnosed with piriformis syndrome, a lumbar disc herniation, pelvic inflammation, and ankylosing spondylitis.

I was told that:

My hips were rotated and I had to do physio 3x/week to fix it.
The L5/S1 herniated disc caused piriformis syndrome and surgery was the only way to fix it.
Ankylosing spondylitis caused inflammation in my hips, and I needed strong drugs to suppress my immune system.
I could not be cured and had to live with medication forever.

I was lost, with no direction.

I stretched 10+ times a day. My muscles were always tight.
I purchased all kinds of cushions, special chairs and gadgets to help me sit without having to take multiple bathroom breaks during 2-hours work meetings to stretch.
I was so drained of showing a happy face everyday
while I was hurting all the time.

I’m sure you can relate to this!

My life was all about avoiding the pain, and looking for the next thing that can help me. The next doctor...The next treatment.

I lived in fear everyday, not knowing if I'll ever recover, and feel 'normal' again.

After I got certified as a strength coach, I spent years researching body physiology and anatomy, and decided to focus all my efforts on building my body back.

I had no other choice.


The spinal disc cells require movement to draw oxygen, and nutrients in. Without daily movement, these cells can easily become starved.

Properly designed strengthening routine allowed me to break free from lower back spasms, and frequent flare-ups.

I strengthened the weak muscles that are contributing to the pain with CORRECTIVE exercises, stopped stretching mindlessly, and corrected my posture.



It's where I share my strengthening routines, mindset techniques and nutrition resources that'll fast-track your recovery.

Inside the Back Pain Bootcamp, you'll be able to

1. Fix the CORE of your pain

The core is the spine’s safety belt, and srengthening it should be your #1 goal.

Most people have NO IDEA how to tap into the DEEP core muscles (not your abs), and waste their time doing crunches that are making their lower back pain worse.

We fix this through 'no crunch' core-specific routines.

2. Build Strong Glutes to Stabilize Your Lower Back

Ever heard of 'dormant-butt syndrome'. It's major cause of hip, and back pain and caused by sitting too much.

The shooting pain will quickly go away as you strengthen your glutes which stabilize your lumbar spine. Those muscles are there for a reason, and they need to get to work!

3. Undo the damage of sitting down all day

FACT: 54% of people (US) who suffer from back pain, spend the majority of their workday sitting.

Give your joints and tight muscles a breath of fresh air with these bonuses.

I loved that I found a program designed for people like me

"I joined the bootcamp to keep the inflammation and pain from coming back. The stretches are my favorite part, they helped me improve mobility. I love that I found a program specific for me"

-Blanca Arteaga


OH! and this Program Comes With Bonuses...

BONUS 1: Exclusive Resources

Get access to exclusive content, and resources only available inside the bootcamp

BONUS 2: Lifetime access to updates!

I regularly check the course to see if there's anything I can add or improve. PLUS, I am currently updating the program with brand new videos.

Why You Need To Join The Back Pain Bootcamp ™...

  • You know you should be strengthening, but you've been on trial and error mode for months, or years now. The Bootcamp solves this problem by providing effective routines for you.
  • Without a proper strengthening program, your muscles will only get weaker, resulting in even more pain and discomfrot.
  • No matter where you are at right now, you can work on rebuilding your strength back. If I did it, you can do it too.

I've spent the past 5 years trying to "fix" my back pain.

Giving up was not an option for me, and that's why I kept searching and experimenting with different exercise modalities, and recovery techniques. I found relief through movement.

Taking care of your body is something only you can do for yourself. A strengthening exercise program will not only help you alleviate back pain, but empower you during your healing journey.


STILL UNSURE? I'm giving you 30 DAYS to try it out!

If for some reason you find that the program is not for you, reach out to me within 30 days after enrollment to let me know why you're not able to use the bootcamp, and I'll happily give you a full refund. This is not a buyer's remorse policty, so please make sure you actually need this program before you join.

I'm offering this money back guarantee because I strongly believe this program can safely help you reduce back pain, and build your strength. I also want you to discover my personal techniques that allowed me to stay in shape, build strength, and improve my mental and physical wellbeing.

The Back Pain Bootcamp is for you if:

You have lower back pain or piriformis syndrome.

You've developed a lot of weakness and instability around your lower back and need to strengthen with easy to do exercises.

You're tired of looking everywhere for what to do, and just want an organized program showing you what you NEED to be doing.

The Back Pain Bootcamp is NOT for you if:

You need customized help and tired of doing it all on your own. Checkout the Build Your Body Back program if you want Sofia coaching you closely.

You hate exercise, and movement and only looking for relief through drugs, and massage therapy. As demonstrated, you do need to move for at least 5 minutes/day in this program.

You had surgery and your Doctor has asked you to stay away from exercise for a little while. Please listen to your physician.


Hey, If we haven't met already, I'm Sofia Habity.

I help back pain warriors get their strength back, alleviate chronic pain and empower them to live a healthy, pain free life. I do this by merging low impact strength training techniques, postural therapies, and mobilization exercises that restore proper movement. I've helped people regain confidence in their bodies, and their ability to heal.

I believe in the body's ability to recover and heal, and also the importance of being part of an empowering community that helps us conquer our fears, and embrace our strengthens to achieve our goals.

I am a certified strength coach, and fitness trainer. I've also suffered from back pain for years. I can confidently say that without exercise, and a healthy lifestyle, I wouldn't be here today doing what I do. Strength training has allowed me to build my mental strength and get my body back after years of suffering. I remember endless, sleepless nights where I could not roll over from the excrutiating pain. I totally forgot what being pain-free felt life. After many months of feeling lost and hopeless, I decided that giving up on myself was not an option for me. So if you are in that place right now. Know that you are not alone.

If you are so ready for change, I am ready to help you.


"Just today I decided to sign up for the Back Pain bootcamp! I feel amazing and can notice the difference. Yesterday I was in so much pain after a week of work and got up this morning, joined the Back Pain Bootcamp and completed a workout!! I am so excited to continue to use this tool to become the person I know I am! Strong, active, healthy and happy. I am so glad I found your blog one day scrolling through Pinterest"

- Jessica G.

"I met Sofia at the gym, where we became good friends.
She taught me how to workout properly, and her nutrition advise always made a huge difference!
She is a great coach. I love having her coach me all the time! Thank you so much Sofia!"

- Marina Valencia

"Sof, I want to thank you for the enormous change you’ve brought upon since we met!

Sofia helped me ease into my lifestyle without burning myself out from stress & information overload. I wanted to exercise without hurting myself. Having her as my personal fitness coachmade me really psyched to report back my progress. She’s got this warm and compassionate glow but she’s also straightforward which is the best part. Not only is she amazing at what she does but she’s also an amazing person. You won’t regret training with her.

- Iris Buenconsejo, Earth, Love Skin

As a health care professional, promoting a healthy living and making it easy to understand the benefits while giving you the tools is important.

Sofia makes proper exercise so easy to integrate into your busy schedule. She's very reputable and passionate in her work!

Laura Imhoff, Athletic Therapy

Frequently Asked Questions

Will I get access to everything once I join?
Yes, Once you join you will have access to all existing series, and workouts. Every week I will be adding new routines and workouts, and you’ll also get a weekly schedule to help you follow along. So you will have everything done for you. All you have to do is login and checkout the weekly schedule. You can also do your own thing if you don’t want to follow the schedule. You are free to use your membership however you’d like.
What format is the program delivered in?
The routines and series are shared as video content as I coach you through them. You can access the program from any device that has an internet connection.
How long do I have access to the program?
As long as you are a member of the bootcamp, you will get access to all existing content, and future ones as well.
How is this program different from other fitness programs?
Most fitness programs give you an exercise plan with workouts that can be high impacts (jumping, plyos), and are not suitable for people with back pain and piriformis syndrome. We end up either quitting, or not able to finish it due to spasms and pain. I myself had to abandon many fitness programs because they included many high impact exercises (which hurt my hip joints), or lots of machine training (which can weaken your joints, and destroy your posture). The Bootcamp provides short routines to help you get strong, restore mobility and help you reduce back pain.
I am experiencing pain right now. Is it safe for me to start this program?
Good question. Please know that you should always consult your doctor or physician before engaging in ANY physical program (including the back pain bootcamp). With that being said, This program is specific to back pain, so if you can’t do the super joint-friendly exercises for now, you’ll get access to lots of stretches, postural therapies and core routines that will help you alleviate the pain so you can recover faster and start working out with me.
I currently train with a personal trainer. Will this be worth the investment?
That’s great that you have a trainer. You probably know how much one session costs to work with a personal trainer and get ONE workout (Ahem $60-$90). Working out with a trainer helps you stay accountable to do your workouts and that’s the beauty of this program. As your coach, you’ll have me every week scheduling your workouts, your stretches, and your strengthening routines. Since the routines are designed for the busy individual, you can easily add them to your current workout sessions, or do them on different days when you’re not at the gym.
Do you offer any refunds or guarantees?
You also have 30 days to request a refund. Please, make sure you get your physician’s approval before engaged in ANY fitness program (including the back pain bootcamp).
Do I need equipment to do this program?
The program is almost fully bodyweight. I use a mat for the most part. I also use a pair of dumbbells in some of the workouts (upper body), which cost about $10 at any store. I include the resistance loop band, that I also bought for about $10, to increase resistance in some routines, YET they are completely optional. You can totally do without them.
Can I complete this program at home? I don't have a gym membership.
I complete the bootcamp routines, and workouts at home. So the answer is YES!

Get started now!