How to get rid of Back pain!

A few years ago I was riding my daughter’s bike on a BMX track and I fell off the bike. It was a terrible fall, as I bruised my ribs and pelvis and had cuts on my elbows. As you can imagine, it was such an unfortunate event. I have been free from backache for ages then, I had been free to move and stretch, to do my daily work without worries, and just be free from the constant dilemma of feeling pain from any parts of my body, especially my back.

You see, you can just feel really free and happy every day of your life for many years, then boom! Accidents happen. It may not even be like a huge accident, it can just be tripping over something, bending over the wrong way, or just randomly reaching for things, then before you know it, you’ve injured yourself, your back has fled up and you will just sit (or lay down) for weeks and months, daydreaming about the days your pain-free to do things that you love.

You can not downplay the pain of having recurring backaches. It’s so annoying like a constant nagging, it’s such an interruption like the advertisements on your favourite show, and it is painful, for some almost like a toothache. Even simple tasks may become such a workload, and the things that you do with a huge smile before will become tasks you’ll loathe because of your backache.

Trust me, I know the feeling. The fall I shared with you all has been like a shock to my system. Unfortunately, I’ve experienced three car accidents, I’ve been through a lot trying to repair my body to be like brand new. Then the bike accident happened. It felt like I had a bad flare-up of reaction to my past car accidents that whenever I had pain, questions ran through the mind like “What if I can’t repair my body as I did before? What if the pain won’t go away, ever? Will I just endure this pain forever, all throughout my days?”

If you will go through or are going through some kind of recurring back pains right now, I know you’ll do everything to bring back your old pain-free body. You may have tried going to the doctors, taking the prescribed medicines, tried Chiros and Physios, creams, exercises, tried to lose weight, but to no avail. It is so frustrating to look at magazines and stare at fit women or watch YouTube of women doing amazing things you’ve been able to do before. You’ll feel deflated, no chance, and no choice but to live with the pain.

But I’m telling you right now, don’t be. I did it, you can too! If you are currently experiencing back pain that may be due to accidents or just clumsiness,  or you are not but understand that accidents happen and you want to be always ready, then take heed!

When you feel that your body is ready to go through the healing process, or that your muscles have come down to spasm, you may need some hot bath, a hot water bottle, an ice pack, go to the doctor and take the necessary medicines. After all that, you will feel ready to:

1. Get moving again. Little by little, get moving. Often back pain is due to weak core muscles try out my exercise to test your core below.

2. Stretch out those stiff muscles. Carefully move your body, so you can be more flexible and agile.

3. Learn how to be calm and cope with the situation, to help with the mental stress that it has caused you. Try out a short meditation here.

I wish no other women have to go through the unnecessary pain of backaches and to worry about their future. Join my pilates class where I explain how to reduce your back pain using stretching and strengthening. If you would like to speak to me about customising a plan to reduce your back pain, I’d love to talk to you (P.S. no pressure on any of my calls!). Let’s drive back pains away, far away!

Wishing you a backpain-free life.

Sandhya Coyle.

Too scared to go to the gym or start a class?

If you feel too scared to go to the gym or start an exercise class read this:

Alice had been meaning to exercise for years now, but somehow, it never seemed to happen.

She was embarrassed to go to the gym, as everyone there seemed so fit and knew exactly what they were doing. She felt like a total beginner and was too intimidated to even step through the doors. 

One day, she decided to take a different approach and do some research on other ways to get fit. That’s when she stumbled across Pilates. 

She loved the idea of low-impact classes that could help her get in shape without the pressure of a gym. She thought this was perfect for her, so she signed up for her first class.

Alice was initially a bit nervous and anxious about attending her first class, but she soon settled in and enjoyed the class experience. 

She found Sandhya was very encouraging, and she felt at ease as she followed the movements. It felt good to move her body and to focus on her breathing. 

Alice was delighted with the results of her Pilates class. She had more energy than before, her posture was improved, and she felt stronger and more confident. Alice was so glad she had given them a chance. Not only was it better for her body physically, but it was also a great way to clear her mind and relax. Alice now looks forward to her Pilates class every week

If you’re looking for a way to get fit and feel better about yourself, why not give Pilates or Yoga a try? 

Sign up for a class today and enjoy the benefits of a low-impact exercise that can help you build strength, improve your posture, and relax your mind. 

Sign up today

Don’t wait another day to start feeling great – sign up today and experience the joy of Pilates and Yoga!

I currently spaces on Pilates Monday 5.30pm and Tuesday 9.30am and Thursday 7pm Yoga. 

Do you feel stiff and achy?


Do you feel you should make an effort to move or do some type of exercise such as beginners Yoga classes, but never get around to it? Most of us sit for our work, we eat sitting down, and to be honest all we want to do when we come home from work is plop down on the couch for a Netflix marathon until bedtime!!

Beginners Yoga in Keynsham relax

Perhaps you have been searching for beginners Yoga classes to ease this stiffness?
If you wondered what happens at a Yoga class, one of the common exercises is called a sun salutation. The Sun salutation aim is to stretch out and warm up every part of the body. The Yoga sun salutation which is shown below in the video.

Hatha Yoga beginners Sun salutation

If you enjoyed this I offer Beginners Yoga classes in Keynsham and online where you will learn:

  • How to stretch out tight muscles so that you don’t feel like you are as stiff as a board.
  • How to tone muscles
  • How to relax with a guided body scan

    Have a question?

    If you aren’t sure if Yoga can help you, please get in touch.

    Pilates for Backs online course

    Calling people with lower back ache!
    Do you find that after sitting down for most of the day and your back feels stiff and achy?
    Do you feel you should make an effort to move or do some type of exercise but never get around to it?

    Most of us sit for our work, we eat sitting down, and to be honest all we want to do when we come home from work is plop down on the couch for a Netflix marathon until bedtime!! ‍‍‍‍ Does this sound like you?

    If it does and you want to get moving, why not join my 5 day Beginners Pilates and Relaxation programme – starting soon.

    You will learn:

    How to stretch out tight muscles so that you don’t feel like you are as stiff as a board.

    Highly effective ways to strengthen the core muscles so that the back feels stronger and more supported.

    A relaxation technique to help you when you feel you can’t cope.


    I just want to say that your classes have enabled me to turn down surgical intervention for my back! I am without the constant pain that I was experiencing over a long period of time. So, thank you! Christine

    My back has been pretty amazing, I have been doing the exercises pretty much every evening (I have missed the odd one here and there) my back has held up great it hasn’t broken down at all since I came to meet you!!

    Having suffered with a bad back for many years, I had tried various sports massages and chiropractors which seemed to work for a short period of time (between a week and a couple of months) before my back would break down again.

    Thinking I would never be able to get my pain under control I found Sandhya’s details online and thought I would reach out.

    Sandhya quickly identified I had a weak core which was the cause of my issue, she gave me some easy exercises to do which I did religiously every day (they took about 10 minutes) since session my back has been much improved i have had no issues what so ever, the improvement is incredible.

    I try and do them twice a day, but obviously doesn’t always work out that way. You’ve made a big difference to my quality of life and cannot thank you enough.

    thanks again for helping me out with my back- it’s cliched, but I really do feel like a new man. I’ve even managed to start running again, something the  consultant said I probably wouldn’t be able to do again without significant pain!! David N.

    Want to find out how Pilates can help your back? Get in touch with me here

    Mindfulness Meditation

    Do you want to learn techniques to help you manage your emotions?

    Perhaps you have thought about Meditating before but thought #meditation involves completely having no thoughts? What if I told you this doesn’t have to be the case?

    Would you give meditation a try? 

    New Meditation class starting in Keynsham Wednesday mornings

    If you know someone who might find this helpful please forward details to them. 

    “Thank you for a beautiful morning, I have 2 small children and work full time, this is the first time for a very long time that I have made some time for me, its been lovely to have time for a bit of peace,quiet and to reflect on what I need for me, more please’ – Kate

    “Thanks Sandhya really calm relaxing meditation class, (needed after hectic start 2 day)I think u have the perfect balance” Linda 

    ” Thank you for the meditation. I have found it very useful, I’ve been taken a bit of time out of each day for this,, thank you so much for teaching me”. Natalie

    “Thank you for having me in the session earlier. I really enjoyed experiencing mindfulness with people and it felt so relaxing. ,You are such an expert.” Hiba.

    Stress relief techniques

    We all deal with stress differently so don’t give yourself a hard time if you are feeling like life is getting on top of you.

    Here are some of my tips to help manage stress. Which tip is your favourite? I find meditation so useful!

    How to Become a Confident Person

    People often believe that confidence is a trait that comes naturally. In reality, developing a healthy confidence level requires consistently taking the right decisions leading to an increased trust in one’s ability to tackle challenges. In this article by Sandhya Coyle, we explore four effective ways to transform yourself into a self-confident individual.

    Photo by Marcus Aurelius on

    Set Some Goals

    The lack of goals is one of the prime causes of demotivation and low self-esteem. Without goals, you are essentially investing time and effort toward activities that provide you with nothing in return. To turn the tide, follow this two-step method:

    The first step is to set some goals, which can be as follows:

    Health-Based: Planning to develop a toned or more flexible body, learning a new sport, following better eating habits, etc.

    Career Oriented: Learning new skills, working towards a promotion, making a career change, and more.

    Education-Based: Pursuing a new degree, learning a language, publishing research papers, etc.

    Relationship Focused: Develop stronger bonds with family, make new friends, spend more time with your partner, and more.

    Next, you need to break down these goals into achievable steps which can be followed daily, such as working out, applying to 10 job applications, and spending time with loved ones.

    Learn the Power of Visualisation

    Visualisation involves using the power of positive thinking to overcome challenges. It is an effective way to condition your mind to overcome negativity and set yourself up for success.

    Here are three effective visualisation techniques to explore:

    Visualise Yourself Succeeding: This involves imaging yourself attaining the goal you have set for yourself, such as visualising yourself landing the promotion you have been looking forward to or reaching your desired weight in the coming months.

    Visualise Overcoming Challenges: Rather than bowing down to stress, visualise the ways you can overcome the challenges. For example, imagine how you will bring up the conversation for a promotion to your boss. Additionally, prepare answers for all possible questions they may ask.

    Visualise a Happy Place: Create an image of a place or situation that provides you peace and comfort, which can be a happy memory, a calm nature setting, etc. Each time you start to feel stressed, imagining being in your happy place will help replace negative emotions with positive ones.

    Practice Yoga

    Yoga is widely considered one of the best ways to improve confidence and self-esteem. Here are a few reasons why:

    Improved Focus: A core aspect of yoga is learning how to control breathing and concentrate on the present. This allows an individual to disassociate from negative thoughts, and gain clarity regarding their needs and wants, leading to effective goal setting.

    Reduced Stress: The combination of breathing exercises and poses leads to the release of endorphins also known as feel-good hormones, resulting in a natural upliftment of mood and alleviation of stress.

    Increased Empowerment: Yoga involves various poses and techniques which take time to master. However, in the process, you will experience yourself getting physically stronger and gaining mental clarity leading to greater control over your wellbeing.

    Pilates is known to provide similar benefits and is a great supplement to your yoga routine. You can find more information on the benefits of these activities here.

    Improve your Finances

    As reported by The Health Foundation, more than two-thirds of Brits report feeling stressed due to the COVID-19 pandemic. One of the primary reasons for this is uncertainty regarding finances. Here are a few ways to handle financial stress:

    Start creating weekly and monthly budgets accounting for every pound earned and spent by your household.

    Prioritise income toward savings and paying bills on time.

    If you’re a homeowner in need of funds, consider refinancing your mortgage. As reported by Redfin, refinancing involves taking a new mortgage to pay off your existing one. Additionally, you can negotiate lower interest rates and cheaper monthly payments.

    A larger mortgage amount can also be approved using your home’s equity. This serves as a reliable and safe method to generate funds to cover expenses or healthcare bills during the pandemic.

    The key to becoming a confident individual is embracing the power of positive thinking and making consistent efforts towards achieving your goals.

    by Annabelle Harris of

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