Back Health Programme

Specialist Pilates for back pain, stiffness and lasting strength - online or 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’, I’ve been there.. . 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 programme is for anyone who wants a safe, structured way to help their back settle, rebuild strength, and feel more reliable again — whether you're returning after a flare-up, navigating recurring stiffness, or simply tired of managing rather than recovering.

Each session is one-to-one, tailored to how your body feels and what it needs. We move carefully and intentionally, following a clear three-phase progression that addresses not just the pain, but the patterns that keep it coming back.

Taught by Nikki Grass — Certified Back4Good® Practitioner & BackCare Professional.

How the Back Health Programme Works

Each session is one-to-one - online or in person. We begin by understanding how your back is moving right now: what feels painful, what feels guarded, and which movements you're avoiding. From there, we follow a clear, evidence-based progression.

Mobilise

Gentle movements to ease stiffness, soften guarded areas, and help your back begin to settle. The spine needs movement to nourish its discs and soft tissue - this phase starts that process carefully.

Stabilise

Building deeper control through your centre and pelvis, so everyday movements feel steadier and more supported. This is where the deep muscles that protect the spine are retrained - often the most overlooked phase, and one of the most important.

Strengthen

Introducing progressive strength work to help your back feel more capable, resilient and less reactive in everyday life. The goal is not just less pain, it is a back you can genuinely rely on.

Between sessions, you will have access to a curated library of short guided videos — five to eight minutes each — to support and reinforce the work at a time and pace that suits you.

What’s included

  • Woven into your first session. Not a clinical evaluation, but a careful look at how you move: where ease and restriction sit, where your back is guarding, and what it needs right now.

  • online or in person in West London, tailored to how your body feels each week.

  • Short guided videos between sessions to reinforce each phase of the work.

  • A reflection on progress - what feels steadier, easier and more reliable - with a plan to help you continue feeling supported.

Pricing

The Back Health Programme — £420 for 6 lessons

Six sessions following the Mobilise, Stabilise, Strengthen progression, plus practice-at-home videos and an end-of-programme review. There is no obligation to commit in advance - session are also available individually at £75.

Click to arrange a call

Individual Back Health Pilates session — £75 per hour

A single session for those who prefer flexilbility before committing to the full programme.

Click to arrange a call

Private Pilates (general 1:1 sessions) — £65 per hour

Available online or in person. Ideal if you want to maintain progress after completing the programme, or for general conditioning.

Book online

Start with a free conversation

Before anything else, I offer a free 20-minute call by phone or Zoom to talk about your back, your history, and what you're hoping for. It costs nothing and commits you to nothing.

To arrange a call, or to ask any questions, email nikkigrasspilates@gmail.com

Free guide: Why your back keeps flaring up - and what helps it settle

A plain-English guide for anyone living with recurring back pain, written by a specialist who's been there. Leave your email and I'll send it straight to you.

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.

This programme is designed for men and women. Back pain is one of the most common causes of chronic sickness in both sexes, and the approach works equally well regardless of age, fitness level or history.

FAQs

  • 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.

  • You'll have short guided videos, five to eight minutes each, to practice at home, designed to reinforce each phase of the programme at a time and pace that suits you.

  • 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.

  • Absolutely. Online sessions work well for this kind of work. With your camera positioned to show your spine and movement clearly, I can observe and cue with the same care and precision as I would in the room — sometimes the close-up view on screen is actually more revealing.

    Presently I work with clients across the UK and internationally.

  • 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.

  • Not necessarily. We focus on how your back feels today, how you move, and which everyday actions feel vulnerable.

  • 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.

  • Yes, this is an ideal next step.

  • Nothing derails. We simply adjust and continue on when you’re ready.

  • 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.

  • Yes, this programme is designed for men and women 35+.

  • 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, arrange a call, or ask any questions.