Pilates for Backs

It’s important to strengthen your core to help support your back but how do you do that if sit ups or crunches exacerbate your back issues 🙈

You need to find a way to strengthen your core safely. But how? 🙄

Through my experience of working with individuals with back pain and trial and error in my own life, I have learnt how to strengthen the core whilst keeping the spine in a neutral position and protecting the back. 

 No matter if you don’t think you are fit enough or strong enough, or feel you don’t have the time, these Pilates exercises I teach will support you in activating the deep core muscles to help you keep your spine supported and stable.

In my Pilates for Backs programme I break the exercises down in simple, easy-to-follow steps so you can see how simple they are to implement in your own life.


On this 28 days of Pilates for Backs we’ll go over

👍 A simple and effective exercise plan to start to reduce the risk of long term medical care, without taking more meds and worrying your back will get worse.

👍 The secret sauce to finally ending the on-going cycle of flare ups and pain

👍 Did you know you stretching is great for lengthening muscles but you also need strength to help support the back. Strength from the core muscles (the ones that wrap around the lower torso of the body and support your back. 

👍 And did you know you DON’T need to do loads of sit ups and crunches to strengthen your core?   This means you can exercise safely without giving yourself a further injury

Bronze plan – £67 includes on demand videos

Silver plan – £99 includes videos plus 1 group class a week in person, on zoom or if you can’t make it via pre recorded video (you have up to 6 days to watch the prerecorded group class)

Premium plan – £147 includes 2 x 1:1 sessions

Pilates for Backs Programme is a proven and tested and gentle step-to-step system which has been specifically formulated and systematically designed for lower back pain, helping you reduce the risk of long-term medical care. 

It has three main parts:

Part 1: Breathing, Warm-up, and Mobilisations I will teach you a breathing technique to calm your mind and release pain from your body. I will also guide you through warm-up exercises and mobilisations method pertinent to your condition and back issues.

Part 2: Stretching I will coach you through stretching exercises that will aid your tight muscles, improve your posture, and reduce your everyday pains.

Part 3: Strengthening In this part we will reduce the risk of your back pain from flaring up again. We will focus on increasing your muscle strength to improve your quality of life, bone density, and has anti-aging effects as well.

Imagine a Life Free from Any Pain and Injury!

Now is the time to invest in your health. Invest in your future. Your future self will thank you for this. Are you ready to take action?

This programme is delivered via email and is a self-guided and you follow the videos starting and finishing it to fit in with your lifestyle, at any time that suits you.

It’s time to invest in your health…


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 10-20 minutes every 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.

What time are the sessions?

The exercises are sent via email by a pre-recorded video, so you can watch it at a time that fits in with your schedule.  The 1:1’s can be arranged during the day between 7-3pm. at 6am on a Monday morning, please contact me if you wish to discuss times before purchasing

If you have chosen the Gold plan you will also have access to another live session which will be later in the week. Again if you cannot make this session it will be recorded so that you can practice at at time that suits you.

I am in a different time zone can I still take part?

Yes, you will receive the pre-recorded version via email for you to watch at a time that suits.

If you have picked the premium plan and miss the live class you can catch up anytime that suits you as the session will be recorded.

Do you offer a payment plan?

You can pay over 2 instalments if needed.

Ready to book?

Let’s have a chat

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.

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.

Please ask any questions you have and the techniques can be tailored to your own needs where needed.

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?

28 days / 4 weeks

Ready to book for the programme? Click here to secure a space

Can I do this if I am pregnant?

Unfortunately no, however you can join, 12 weeks after you have had your baby.

Learn how to mobilise and stretch effectively, with this tried and tested 4 week programme to alleviate your pain so you can get back to the things you used to do.

K I M , 5 9  Y E A R S

I have been attending Pilates for 9 weeks and I woke up for the first time without the usual limitation in my back. Usually I ‘carefully’ get up out of bed. I still got out on bed using a method I had learned, but my back was definitely freer! It felt different. I thought I must have been dreaming. My back felt the best it had done since it first ‘went’.

A L I S O N:

“My back pain has eased considerably. I feel invigorated”.

A N N:

“My core strength has improved and I feel more supple”.

D A V I D , 6 1  Y E A R S:

“I have been suffering from sciatica since February this year and a recent MRI revealed defect pars of the L5 vertebrae. Attending ‘Pilates for backs’ twice weekly for 6-7 weeks together with similar physiotherapy exercise at home has definitely reduced this pain so that its more tolerable. This has meant that I have recently renewed my gym membership to undertake gentle exercise and I am playing golf again albeit with ‘half swings’. The long wait for medical treatment is now so much more bearable! “

B A R R Y:

“I have enjoyed the Pilates classes so much. Sandhya’s laid back approach made it easy for me to learn as I was nervous at first!! Its a really great class and I would highly recommend it to anyone.”

E L I Z A B E T H:

” I am really enjoying the beginners course. Your teaching and approach is really good and I am so pleased.”

© Copyright 2022 Sandhya Coyle

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