6-Week Back Health Programme
Personalised Pilates for Back Pain, Mobility and Strength in West London
If you’re experiencing back pain, or if things feel tender, vulnerable or a little unpredictable, as though everyday movements might “set things off'“, you’re definitely not alone. From our mid-30s onwards, it’s common to move through phases of lower-back tension or repeat flare-ups, and to notice slower recovery or a sense of bracing when you bend, twist or reach.
This six-week programme is for anyone who wants a safe, steady way to help their back settle, restore ease of movement and rebuild strength. Whether you’re returning after a flare-up, navigating recurring stiffness, or simply wanting your back to feel more reliable day to day, each session is tailored to how your body feels and what it needs.
We move slowly and intentionally, combining gentle mobility work, controlled strengthening and simple daily routines to help your back feel calmer, more supported and more confident over time.
Taught by Nikki Grass — Certified Back4Good® Practitioner
How the Back Health Programme Works
A structured approach for back pain, stiffness and movement confidence.
Each session is one-to-one — in person or online. We begin by understanding how your body is moving right now: what feels painful, what feels vulnerable, and which movements you’re avoiding. From there, we follow a clear, three-phase progression.
Mobilise
Gentle movements to soften guarded areas, reduce stiffness and help your back settle.
Stabilise
Building deeper control through your centre and pelvis, so day-to-day movements feel steadier and more supported.
Strengthen
Introducing strength in thoughtful, manageable ways to help your back feel more capable, resilient and less reactive in everyday life.
Between sessions, you’ll receive short daily videos (5–10 minutes) that gently support your spine, ease stiffness and help everything feel more settled throughout the week.
What’s included
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A gentle look at how your back behaves in everyday movementl - simply noticing what feels comfortable, what feels protective and where movement feels guarded.
Pilates observes the whole chain of movement: how your spine, pelvis, hips, ribs and shoulders support one another. This gives us a clear picture of how to support you safely and confidently. -
One-to-one sessions, in person or online, tailored to how your body feels each week.
Home visits available locally from W12 into nearby areas of W11, W3, W4, W6 and W8, subject to availability.
Parking charges may apply at the perimeter of this area or beyond. -
Simple 5–10 minute guided routines to support your spine, calm stiffness and help your back stay settled throughout the week.
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Optional email or WhatsApp check-ins between sessions.
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A reflection on progress — what feels steadier, easier and more reliable — with a plan to help you continue feeling supported.
Pricing
6-Week Back Health Programme — £425
If you’d like your back to feel better and steadier, this is a calm, structured pathway.
Six private sessions (in person, online or home visits*)
Movement assessment (within the first session)
Daily 5–10 minute guided videos
Optional check-in support
End-of-programme review
8-Week Extended Programme — £575
Everything in the 6-week programme, plus two additional sessions for extra time, confidence and consistency.
Ideal if your symptoms ebb and flow or if you’d like more support as you return to daily movement.
Private Pilates (general 1:1 sessions) — £65 per hour
Available in person or online.
Ideal if you want to be challenged at your own pace, to work towards a specific fitness goal, or target a troublesome area of your body
Is This Programme Right For You?
This programme is ideal if your back pain has eased enough for you to start moving again, but you’re still experiencing soreness, guarding or hesitation around certain movements.
It’s a good fit if you:
have recurring lower-back pain or stiffness
have recently finished (or are still doing) physio
feel nervous about everyday movements
want a clearer, more structured plan tailored to your needs
are ready to commit to six weeks of steady, intentional progress
You don’t need to be pain-free,, to be “fit enough,” or have any Pilates experience.
FAQs
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No. Many people begin while they’re still experiencing soreness, guarding or hesitation.
We move gently and intentionally, helping your back feel calmer and more supported over time. -
Yes. Pilates is widely recommended for chronic back pain because it strengthens the deep supporting muscles of the spine, improves mobility and alignment, and helps calm protective movement patterns.
We work gently and progressively, focusing on movements that feel safe and supportive so your back can settle and strengthen over time.
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Often, yes — but it depends on where you are in your recovery.
Many people with disc issues, sciatica or recurring flare-ups benefit from gentle, well-paced Pilates that focuses on mobility, core support and confidence in movement.
If you’re unsure, we’ll discuss your symptoms first and choose movements that are safe and appropriate for your stage of recovery. -
Not necessarily. We focus on how your back feels today, how you move, and which everyday actions feel vulnerable.
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No, but it works beautifully alongside physio. Physiotherapy often helps settle the acute phase; this programme supports the next stage: moving again, improving control and preventing future flare-ups.
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Yes, this is an ideal next step.
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Absolutely. You can do the programme in person, online or a mix of both.
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Nothing derails. We simply adjust and continue on when you’re ready.
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We adapt our session. Some weeks focus on calming; others build strength.
Flare-ups are part of the journey, not a setback. -
None at all.
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Yes, this programme is designed for men and women 35+.
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Most clients feel improvement within 2–4 weeks, sometimes sooner.
Progress is gentle, steady and personal.
Ready to feel more confident in your back?
Please get in touch using the enquiry box below, or email nikkigrasspilates@gmail.com to book your programme or ask any questions.