An evidence-based approach to managing non-specific lower back pain.

Improve your spinal health through a targeted and functional clinical rehabilitation program. 

“It’s not about performing an exercise, but it’s a matter of performing the exercise with perfection”

Stuart McGill (Foundational Core Strength Expert)


The Foundational Spinal Strength Program (FSS) has been developed by Chiropractors Luke Nichols & Rohan Kapoor. It is a 12 staged foundational spinal strengthening program based on current evidence, which includes a comprehensive spinal assessment, combined with outcome measures to deliver an individualised corrective exercise program imperative in the management and prevention of back pain.

The aim of this program is to walk you through correct foundational spinal movement patterns, restore the true balance of spinal mobility, spinal stability, endurance and strength. You will be equipped with the knowledge and tools to maintain a healthy functioning spine throughout life.

What does the FSS Program entail?

You are coached weekly throughout the 12 staged program insuring maximal compliance, correct technique and positive outcomes.

The 12 Stages are divided into 3 four week blocks. Each block addresses several foundational components to good spinal health including spinal mobility, spinal strength, balance and correct breathing. Furthermore, the program builds from block to block on the gains that you have made throughout each stage. The program is designed to coach correct movement patterns providing patients with the confidence to move well and exercise well. At the end of the first stage you are re-assessed to see how far you have progressed and to ensure that it is safe for you to move to the following stage.

You are taken through 3 four week blocks. Throughout each block, you will be in contact weekly with the practitioner for exercise prescription and technique advice. You are expected to do five sessions per week in the comfort of your own environment, whether it be at home or your gym – no gym equipment is required.

Who can Benefit from FSS?

Anyone who is suffering from:

  • Chronic Low Back Pain
  • Poor Posture
  • Lack of Flexibility
  • Constant re-occurrences of acute back pain.

Furthermore, if you want to start a gym program / personal training / bootcamp or some form structured exercise program but are wary of the rigors on your body, the FSS can provide you with a foundational strength base to then build upon.

This program can help you welcome a Stronger, Fitter and More Mobile and Pain-Free you.

South Yarra Spine & Sports Medicine will also be provided the opportunity of additional small group classes for technique advice through each session.




Dr. Luke Nichols holds a Masters of Clinical Chiropractic with Distinction. Luke is a keen athlete, and has worked with many elite sporting teams in a professional capacity, including the Australian Olympic Rowing Team. His passion for holistic health has lead him to design SYSSM as a multidisciplinary centre for people who value their wellbeing and proactively want to achieve their optimal level of health.



Dr. Rohan Kapoor is a graduate of a Chiropractic degree from Murdoch University in Western Australia, and also holds a Bachelor in Human Movement. Rohan has a keen interest in sports science, completing a sports science internship at the Victorian Institute of Sport and is an Exercise Rehabilitation / Strength & Conditioning at Hawthorn Football Club. Rohan’s areas of expertise include headaches and spinal sports care, as well as having special interest in postural issues.



Level 1, 56 Claremont St, South Yarra


03 9826 2122 | [email protected]


Level 1, 56 Claremont St, South Yarra


03 9826 2122 | [email protected]

Let us help you start your journey to optimal health and wellbeing