Traditional Pilates on the mat — safe, effective, and designed to support your back.

This class focuses on strengthening your core muscles, improving flexibility, and enhancing spinal alignment through gentle, controlled movements on the floor. It’s ideal for those ready to engage with classic Pilates exercises to help reduce back pain and improve overall posture.

What to expect:

• Guided Pilates exercises done on a mat

• Movements that build core strength and support your spine

• Focus on breathing, alignment, and controlled movement

• Suitable for beginners and those progressing in their back care journey

Who it’s for:

• People with manageable back pain comfortable working on the floor

• Those wanting to build strength, flexibility, and body awareness

• Anyone looking for a classic Pilates experience with back care focus

Gentle, effective Pilates done standing up — perfect if getting on the floor is tricky.

This class focuses on strengthening your core, improving posture, and increasing mobility — all from a standing position. It’s designed especially for people with back pain who find floor exercises difficult or uncomfortable.

What to expect:

• Safe, guided Pilates movements done standing

• Exercises to support your back, improve balance, and build strength

• Focus on posture, alignment, and everyday movement skills

• A supportive, low-impact class that fits into real life

Who it’s for:

• People managing back pain who prefer to stay upright

• Those with mobility or balance challenges

• Beginners or anyone looking for balance strengthening Pilates

Careful, targeted self-massage to ease muscle tightness and support your back.

This class uses foam rolling techniques to help release tension in muscles around your back, hips, and legs — which can reduce pain and improve movement. It’s best suited for people who can safely get down to the floor and use the foam roller comfortably.

What to expect:

• Gentle guidance on safe foam rolling for back care

• Focus on releasing tight muscles that contribute to back pain

• Practical tips to add foam rolling into your daily routine for ongoing relief

• A supportive, low-impact class to complement your Pilates or rehab work

Who it’s for:

• People with back pain who can get down to the floor safely

• Those wanting to add self-care tools to their recovery journey

• Suitable for beginner to intermediate levels

This supportive session uses proven coaching methods including RTT (Rapid Transformational Coaching) and RTC (Relational Transformational Coaching) techniques to help you manage the mental side of back pain recovery.

No physical movement is involved — just focused, gentle coaching to help you:

• Overcome mental blocks around pain and healing

• Reduce stress and fear that can worsen symptoms

• Build confidence and motivation for recovery

• Develop lasting positive mindset shifts

Ideal for anyone who wants extra support to complement their physical recovery and make lasting changes from the inside out.