You’ll always know exactly what to do to empower yourself to strengthen your core safely.
Pilates for Backs
Take control over your back in 8 weeks with gentle exercises you can do at your own pace and at a time that suits you.
When you are in pain, you may feel scared to exercise but if we manage to do this safely, not only can it reduce pain, it can help you move better.
The more you move, the better your body and back will function. Things you find difficult doing in your everyday activities have the potential to become pain free or at least less painful.
What if you could use a proven and tested, step by step exercise system, helping you to reduce the risk of long term medical care❓ 👏
What if you didn’t need to go to a local church or hall, you could do the exercises in the comfort of your own home, at your own pace, in your own environment where you feel safe❓
You wouldn’t have to worry that you couldn’t keep up, or feel intimidated by going to a class. You wouldn’t have to deal with the fear that everyone will be better than you or that you will be left in other people’s dust.
Perhaps you have found exercise classes too strong or too fast for you❓
What if you knew the exact gentle low impact exercises (no jumping which can cause the back to jolt) to do where you didn’t have to sweat and you definitely didn’t have to exercise for 1 hour feeling like you are going to die!
What if you could reduce the impact that back pain has on your life. Loading the dishwasher, getting your socks on in the morning and getting out of bed would be so much easier❓
Is it for me?
- Are you struggling to get up and down off the sofa, loading dishwashers or putting on your socks?
- Are you struggling to sit down at your desk without your back aching?
- Have you been told by your doctor that you are getting older and that these types of aches and pains come with old age?
- Do you have a prolapsed or slipped disc, sciatica or non specific lower back issues?
- Do you feel intimidated by going to an exercise class?
- Do you want to know the exact movements to do to reduce your lower back issues so that your back issues will be alleviated so much that it doesn’t impact your life every day?
How can it help?
Pilates for Backs programme is designed so when it is complete, you won’t be terrified anymore about picking up something and your back ‘going out’ all of a sudden, or struggling to sit down on the toilet or getting off a chair and being in excruciating pain! You will have all the skills and tools to use to keep your back pain away!
After multiple car accidents that affected my back so much that I could barely walk up the street I said enough was enough and trained as a Pilates and Yoga instructor and created a method called Pilates for Backs.. Since then I have worked with hundreds of people with back pain, reducing their symptoms and trips to doctors and visiting medical professionals.
This is for you if:
- You are recovering from an injury.
- Are able to commit to 20 minutes of exercise a day.
- You are wanting to get rid of that frustration of back pain.
- You want to prevent yourself from another flare up.
- You if you want to do some physical activity but you feel your back stops or limits you.
This is not for you if:
- You are unable to get down and up off the floor.
Alison felt scared as she didn’t know what to expect
Alison wasn’t sure about what to expect and what her body could do. After working with me, she said her back and core has improved and says she finally understands how to adapt the exercises to her body. She also said:
What I love about Sandhya is there are different ways to do the movements. Give it a go you have nothing to lose, but absolutely everything to gain. I feel invigorated and that I could dance for the world. I’m so glad that I’ve made the step to try Pilates with Sandhya and recommend that to everyone. It is gentle but also very strengthening.”
David’s osteopath said there is nothing more I can do for you.
David had chronic back pain and sciatica and was told he had to have a major back operation to fuse the spine and had to give up golf which was his big joy. With my support, within weeks the pain decreased significantly and he was able to play golf again.
“I could barely walk and all of a sudden after meeting Sandhya, I’m now managing my injury to such an extent that I no longer need a major operation and I have never looked back. I feel more mobile and more pain free. When I quickly realised it was doing me good, I kept going. My back is the best it’s been I managed to do a 7 mile walk over the weekend with very little pain. This programme has provided me with a very useful structure when exercising at home. Exercise is much easier because I don’t have to think of what to do next. Sandhya is inspirational!”
Victoria couldn’t get herself motivated to do the exercises.
Victoria suffered with her back but couldn’t find the motivation to get moving. I kept Victoria accountable and contacted her weekly and she managed to find the motivation to do the exercise and after 1 week of the programme said
‘’My lower back is better! I can chop veggies and stand still without pain in my back”. After 4 weeks she said ‘ I’m not sore in the morning, I know it is the stretches because if I don’t do them I get sore, like tears to the eyes sore”.
Dan had a demanding job and children at home so going to a class was impossible for him. Dan said:
“I’m really enjoying the course and its great to be able to get guidance remotely to fit around my schedule. This type of service is invaluable!”
Sanober was at work lots and downloaded the information to her phone. Sanober said
“I’ve found this programme to be full of good advice and having it on the phone reminds me to do it’.
What does this programme cover?
The Pilates for Backs Programme is adaptable holistic approach to your lifestyle and your health. The programme helps to prevent the recurrence of back pain and helps you to manage lower back pain. It has 3 main parts which include
Part 1 is Breathing and mobilisation
Pain can restrict breathing which means that we may be breathing inefficiently. We learn how to breathe effectively to help your body releases tension and pain and also induce a relaxed frame of mind.
Mobilisation/ Warm ups.
It also includes mobilisation which is specific to your back issues, This is important because it can help improve the range of motion of joints and muscles, as well as improve our body awareness and helps to get the body moving again.
You will be taught how to warm up the body safely and prepare it for exercise, this will loosen the joints and increase blood flow to the muscles, creates freedom from stiffness and helps to improve the function of your back.
Part 2 - Stretching
I will help to isolate exactly what areas you need to stretch. Stretching is important because it helps to lengthen out tight muscles and in turn improve your posture and reduce 'everyday' aches and pains.
Part 3 - Strengthening
You will be taught exercises that are essential in reducing your lower back pain and this is one of the most valuable parts of the programme. So that we can reduce the risk of your back pain flaring up again. This not only makes you look good and feel strong but also increases muscle strength which is linked to improved:
- quality of life
- bone density
- and is also anti aging
The sessions are 20 minutes long and including warm ups, strengthening exercises and stretches. However if you are not feeling your best one day or are short of time or you cannot do the full workout you can use the warm ups or complementary stretches.
Once you are feeling stronger and have increased your mobility and flexibility, you can build in more of the exercises that are given to you in this programme into your workout, so you can do as much or as little as you want.
What does it include?
- Access to closed Facebook group exclusively for members of the programme.
- Weekly group check in emails. (Standard & Premium)
- Weekly group check in calls to monitor your progress and to support you and keep you motivated. (Premium plan)
- 9-5pm Mon to Friday support via FB group and email where you have the opportunity to ask any questions to your personal coach. (Standard and Premium)
- Optional 3 x individual 121 sessions to review and discuss your progress and to make personalised adaptions and modifications if needed. (Premium plan)
- SMART action plan to help you manage your training
- Printable illustrated practice sheets showing you the specific exercises to do. You can use these if you are on a weekend away or if you don’t have access to the Internet.
- Over 20 instructional guided videos showing you how to exercise effectively and safely
- Printable Progress diary so that you can see the progress you are making
- Guided weekly step to step plan to follow and keep you on track.
- Coping strategies to help manage your pain
- Guided Meditation to reduce tension and stress
- Tips on How to reduce pain and inflammation
- Tips to pick yourself up if you are feeling miserable (10 ways to stop feeling miserable)
How much does it cost?
Do you offer a money back guarantee?
If after you have completed the first two modules and had submitted 2 weeks of your Progress Diary that have been properly completed and you still aren’t happy with the programme then you will receive a refund on the portion of the unused programme.
How long will it take me to find relief from my back?
This is difficult to say. Some people take 2 weeks others have been 8 weeks. A few rare cases have been 12 weeks. Your body is unique so everyBODY is different and it also depends how much you are committed to this programme. If you practice every single day, you have more chance of finding relief quicker.
What if I can't keep up with the pace?
This programme is designed for complete beginners and so many people ask this question! People are surprised at how much they can do.
How much time do I need to spend on this a day?
I recommend at least 20 minutes a day. There are 3 parts you can use: Warm ups, Pilates exercises and stretches. This means you can use the warm ups or complementary stretches if you are not feeling your best one day or are short of time or you can do 2 full workouts if you wanted to do extra.
What equipment do I need?
All you need is your body and that’s it! If you have a wooden floor you might benefit from an exercise mat and that’s it! That means you can practice these exercises anywhere and at any time. From the comfort of your own home to hotel rooms to your local park or local gym.
Can I do this programme if I've had an injury?
Yes but you will need clearance from your doctor that you are able to return to gentle exercising.
Do you offer a payment plan?
You can pay over 2 instalments if needed.
Am I too old?
No way. This programme is for all ages! I have many 60 and 70 year olds who have found great relief from this programme.
Is there an online community?
Yes, the online community is on Facebook. This is the place to ask questions , you can share your feedback, your progress and encourage other members. If you don’t want people to see you in the group, you can set up an anonymous Facebook page with no picture. If you are not on Facebook we also meet up off Facebook via videoconferencing weekly to provide additional support during this programme.
Do I get a specific personalised programme for my back issues?
This programme takes everyone through the same exercises as this is specifically designed for people with back pain however, if any of the exercises aren’t working for you and need to be adapted we can adapt them as needed.
You also have access to the closed private Facebook community group and have weekly online meet ups where you can ask any questions and the techniques can be tailored to your own needs.
Can I do this if I am pregnant?
Unfortunately no, however you can join once you have had your baby.
What clothes do I need?
You will need some comfortable clothes you can stretch in such as joggers, pj bottoms! And a tshirt. You do not need to wear shoes or trainers.
How long is the programme?