Question 1

Yes - with an important caveat.

This course was created with people with back pain very much in mind. The movements are gentle, exploratory and deliberately progressive. This isn't a “push through the pain” workout.

But an online course can't diagnose what is causing your pain. If your pain is new, severe, worsening, follows significant trauma, or you have symptoms such as new weakness/numbness, changes to bladder or bowel function or numbness around the saddle area, please seek appropriate medical advice before starting.

This course is about exploring movement to create better methods.

Accepted Answer

Yes - with an important caveat.

This course was created with people with back pain very much in mind. The movements are gentle, exploratory and deliberately progressive. This isn't a “push through the pain” workout.

But an online course can't diagnose what is causing your pain. If your pain is new, severe, worsening, follows significant trauma, or you have symptoms such as new weakness/numbness, changes to bladder or bowel function or numbness around the saddle area, please seek appropriate medical advice before starting.

This course is about exploring movement to create better methods.

Question 2

No. And quite deliberately.

Your core matters. But so do your hips, feet, shoulders, spine, balance, coordination and the way all those bits work together.

Rather than repeatedly trying to make one area stronger, we're going to explore how you move - and introduce your body to some movements it may not have visited for a while.

Some will feel surprisingly easy. Some may make you think, Why on earth is that side so different? Some might make you light-headed and like tension has been released, take it slow, and rest when you need to.

Accepted Answer

No. And quite deliberately.

Your core matters. But so do your hips, feet, shoulders, spine, balance, coordination and the way all those bits work together.

Rather than repeatedly trying to make one area stronger, we're going to explore how you move - and introduce your body to some movements it may not have visited for a while.

Some will feel surprisingly easy. Some may make you think, Why on earth is that side so different? Some might make you light-headed and like tension has been released, take it slow, and rest when you need to.

Question 3

Absolutely. You don't need to be fit, flexible or remotely Pilates-y.

There are no points for touching your toes.

We're starting with what your body can do today. Some movements are tiny. Some are unusual. Some might feel ridiculously simple - until you notice that perhaps things feel a little better in your body.

The aim isn't to perform the movement perfectly. It's to get curious about it.

Accepted Answer

Absolutely. You don't need to be fit, flexible or remotely Pilates-y.

There are no points for touching your toes.

We're starting with what your body can do today. Some movements are tiny. Some are unusual. Some might feel ridiculously simple - until you notice that perhaps things feel a little better in your body.

The aim isn't to perform the movement perfectly. It's to get curious about it.

Question 4

Change it, make it smaller or leave it out.

Movement doesn't have to be completely sensation-free, particularly if you've been living with a sensitive back. But I don't want you battling through sharp, escalating or worrying pain to complete a video.

I'll give you options and encourage you to experiment with range, position and effort.

This isn't school. You don't get a gold star for suffering.

Accepted Answer

Change it, make it smaller or leave it out.

Movement doesn't have to be completely sensation-free, particularly if you've been living with a sensitive back. But I don't want you battling through sharp, escalating or worrying pain to complete a video.

I'll give you options and encourage you to experiment with range, position and effort.

This isn't school. You don't get a gold star for suffering.

Question 5

This course isn't about creating one perfect shape.

I'll give you clear guidance, but I'll also ask you to notice what happens when you move: Does one side feel different? Does something else want to join in? Can you make the movement smaller? Can you find another way?

Sometimes that information is more useful than whether your leg is at precisely the “right” angle.

We're building body awareness, not auditioning for Cirque du Soleil.

Accepted Answer

This course isn't about creating one perfect shape.

I'll give you clear guidance, but I'll also ask you to notice what happens when you move: Does one side feel different? Does something else want to join in? Can you make the movement smaller? Can you find another way?

Sometimes that information is more useful than whether your leg is at precisely the “right” angle.

We're building body awareness, not auditioning for Cirque du Soleil.

Question 6

Start by working through the seven sessions in order.

They're around 15 minutes-ish each, so this isn't intended to become another enormous thing on your to-do list.

But you don't need to race through them. Repeat one if it intrigues you. Spend a few days noticing whether something from the session crops up when you're walking, getting dressed, unloading the dishwasher or getting out of a chair.

Because the interesting bit isn't only what happens during those 15 minutes.

It's taking the sessions learnings with you into your daily routine.

Accepted Answer

Start by working through the seven sessions in order.

They're around 15 minutes-ish each, so this isn't intended to become another enormous thing on your to-do list.

But you don't need to race through them. Repeat one if it intrigues you. Spend a few days noticing whether something from the session crops up when you're walking, getting dressed, unloading the dishwasher or getting out of a chair.

Because the interesting bit isn't only what happens during those 15 minutes.

It's taking the sessions learnings with you into your daily routine.

Question 7

There isn't an honest answer to that -because backs and humans are annoyingly individual.

You might notice something during the first session: a movement feels easier, one side feels different, or you suddenly realise how much effort you've been using somewhere.

Changes in pain or function can take longer.

I'm interested in helping you build more movement options, more confidence and a better understanding of your own body than promising you'll be “pain-free in seven days”.

Accepted Answer

There isn't an honest answer to that -because backs and humans are annoyingly individual.

You might notice something during the first session: a movement feels easier, one side feels different, or you suddenly realise how much effort you've been using somewhere.

Changes in pain or function can take longer.

I'm interested in helping you build more movement options, more confidence and a better understanding of your own body than promising you'll be “pain-free in seven days”.

Question 8

Good. You don't have to forget any of it.

This isn't me telling you that everything you've done before was wrong.

We're simply looking through a slightly different lens.

Instead of asking only, “Which muscle needs strengthening?”, we'll also ask:

What isn't moving very much? What always wants to help? What happens if we change the position, direction, speed or sensory information?

You may recognise some movements. What might feel different is what I'm asking you to notice while you do them.

Accepted Answer

Good. You don't have to forget any of it.

This isn't me telling you that everything you've done before was wrong.

We're simply looking through a slightly different lens.

Instead of asking only, “Which muscle needs strengthening?”, we'll also ask:

What isn't moving very much? What always wants to help? What happens if we change the position, direction, speed or sensory information?

You may recognise some movements. What might feel different is what I'm asking you to notice while you do them.

MOVE BETTER • FEEL STRONGER

Nobody could tell me what to do about my back pain

So I worked it out and I'd like to share it with others.

This is the movement that keeps me out of pain.

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FAQs

Still wondering if this is for you?

Is this suitable if I already have back pain?

Is this another ‘strengthen your core and fix your back’ programme?

I'm really stiff / unfit ... Can I still do this?

What if one of the movements feels uncomfortable?

How do I know I'm doing the movements correctly?

How often should I do the sessions?

How quickly will I notice a difference?

What if I've already tried Pilates, physio, stretching or strengthening?

Give your body 15 mins

See what it gives back

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