Last updated: November 2, 2026 · Protocol Archive Editorial
Protocol Archive is a free, independent home exercise library for people with back, neck and joint pain, sports injuries, arthritis or recovery after surgery, and for the physical therapists and chiropractors who treat them. It organizes exercise videos, step-by-step instructions, multi-week plans and printable handouts by condition. There’s no login, no paywall and no app to install.
Start with your problem, not a search box. Pick where it hurts, follow a plan built from published guidance, print it or have it emailed, and know when it’s time to see someone in person.
Start here
- Find my planAnswer a few questions and get a matching plan, handout and videos.
- ConditionsBack, neck, shoulder, hip, knee, foot and more, each with a staged program.
- Exercise library213 exercises and routines, each with a video, steps and a dose.
- Day-by-day plansStart with the 6-week low back plan. There are also knee, neck, shoulder and foot plans.
- Printable handoutsFree PDFs with steps, doses and space for your clinician’s notes.
- Find a PT or chiropractorSearch clinics by ZIP code in 20 US states and Washington, DC, or UK physios by postcode.
- Costs and coverageWhat insurance, Medicare, the NHS or self-pay covers for common pain treatments.
- After surgeryHome exercises after knee or hip replacement, back surgery and carpal tunnel release.
- For cliniciansFree handouts, a clinician portal and shareable patient programs.
Protocol Archive at a glance
- 213 exercise pages, each with a video, numbered steps, form cues, how much to do and when to stop.
- 30+ condition guides, from sciatica and herniated discs to plantar fasciitis, rotator cuff problems and knee osteoarthritis.
- Multi-week plans for low back pain, knee arthritis, neck posture, shoulder pain and plantar fasciitis, with optional emails that send each session.
- Printable handouts in English, many also in Spanish (en español), with space for a clinician to write doses.
- Coverage guides for 13 treatments, from physiotherapy to injections and joint replacement, in the US, UK, Ireland, Canada and Australia.
- Clinic directories of more than 55,000 US physical therapy clinics and chiropractic offices, and more than 3,600 UK physiotherapy clinics, sorted by distance only.
What we cover
Back and neck
- Chronic low back pain
- Sciatica and radiculopathy
- Degenerative disc disease
- Tech neck and neck-related headache
- Posture correction
Shoulder, elbow and hand
Hip, knee, foot and ankle
- Knee osteoarthritis
- Hip osteoarthritis and bursitis
- Kneecap (patellofemoral) pain
- Plantar fasciitis
- ACL, meniscus, Achilles, shin splints and more
Whole body
- Fall prevention and balance
- Osteoporosis
- Fibromyalgia and chronic pain
- Evidence checks: supplements, heat vs ice and more
How our content is made
Built from published guidance
Exercise choices, doses and progressions follow public health and clinical sources, such as NHS physiotherapy leaflets, the VA, the National Institute on Aging and clinical practice guidelines. Guides list their sources, so you can check them yourself.
Videos credited to their publishers
Videos are embedded from their original publishers, including public health agencies and independent instructors. Every exercise page names the publisher and links to the original. The videos belong to those publishers.
Our own plain-language writing
The instructions, form cues, plans and handouts are written by Protocol Archive Editorial, in plain language. Pages include safety guidance: a simple pain rule, when to stop, and warning signs that need a clinician first.
Dated and corrected
Guides show when they were last updated. If you spot an error, email hello@protocolarchive.com. We review corrections and update the page.
How the clinic directory works
Our US directory lists physical therapy clinics and chiropractic offices in 20 US states and Washington, DC. A clinic is listed only when two public sources agree on it: the federal NPI Registry (from CMS) and Overture Maps place data.
Our UK directory lists physiotherapy clinics across England, Scotland, Wales and Northern Ireland. A clinic is listed only when an Overture Maps place listing is confirmed by a second source: the clinic’s own website showing physiotherapy at the same postcode or phone number, or a second independent business listing.
Results are sorted by distance only. Nobody can pay to rank higher, and we don’t charge per patient, lead or booking. Clinics can claim their listing for free, and anyone can report a closed or wrong listing from the listing itself. A “registration checked” or “license checked” label means we checked the number on the official register on the date shown; it isn’t a recommendation.
Find a physical therapist · Find a chiropractor · Find a UK physio
How we’re paid for
Everything on Protocol Archive is free. Some exercise and plan pages have a “What you’ll need” box with links to equipment, such as a mat or resistance band, on Amazon. These boxes are labeled “Paid links”. As an Amazon Associate we earn from qualifying purchases, at no extra cost to you. You never need to buy anything: we list a household option where one works.
There are no display ads today. No company pays to be recommended, and we never sell or share email addresses. Printable handouts and our emails contain no affiliate links. Full details: How we make money.
What Protocol Archive is not
Not a diagnosis or a substitute for care
Nothing here is personal medical advice. A home program can’t replace an assessment when something is wrong. Get urgent care for new bladder or bowel problems, numbness in the groin, worsening leg weakness, unexplained weight loss, fever with back pain, or pain after a fall or injury. See our medical disclaimer.
Protocol Archive is independent. It isn’t affiliated with the NHS, the VA, Amazon, or any clinic, insurer or brand mentioned on the site.
Common questions
Is Protocol Archive free?
Yes. The exercise library, plans, printable handouts, plan emails, clinic directory and clinician tools are all free. There’s no account, paywall or app.
Who writes the content?
Protocol Archive Editorial writes the instructions, plans and handouts, based on public health leaflets and clinical guidelines that each page cites. Exercise videos are embedded from their original publishers and credited on every page.
Can I use these exercises instead of seeing a physical therapist?
They’re a safe place to start for many common problems, and each plan explains when to stop and seek care. They don’t replace an assessment. If pain is severe, getting worse, or comes with warning signs such as numbness, weakness or bladder changes, see a clinician.
Can clinicians use Protocol Archive with patients?
Yes. Physical therapists, chiropractors and physicians can print the handouts, write their own doses on them, or use the free clinician portal to share a program link. We don’t store patient data.
How are clinics in the directory chosen and ranked?
Clinics come from public data (the NPI Registry and Overture Maps) and are listed only when both sources agree. Results are sorted by distance only. Payment never changes the order.
Is there content in Spanish?
Yes. Many printable handouts are also available in Spanish at protocolarchive.com/es/.
How do I report a mistake?
Email hello@protocolarchive.com with the page and what looks wrong. To report a directory listing, use the “Report” link on that listing.
Not sure where to start? Answer a few questions and we’ll suggest a plan. Clinicians can get free handouts and a portal for sharing programs.