Therapeutic movement sessions for disc bulges, herniation, and degenerative disc conditions.

Reduce pain, improve spinal support, and regain control safely.
 

Are you dealing with radiating pain, nerve irritation, or stiffness due to a disc issue?

Spinal disc conditions like disc bulges, herniated discs, and degenerative disc disease (DDD) can cause significant discomfort and disrupt your daily life. My private sessions are designed to help you move safely, reduce symptoms, and build strength with confidence.

🔍 Understanding Disc Conditions
 

Intervertebral discs are the shock absorbers of your spine — flexible yet strong. When they become compromised, movement can feel limited, painful, or unstable.
 

• Disc Bulge: The disc shifts slightly outside its normal boundary, often compressing nearby structures like spinal nerves.

• Disc Herniation (Slipped Disc): The inner nucleus of the disc pushes through the outer layer, potentially irritating nerve roots and causing shooting pain, numbness, or weakness.

• Degenerative Disc Disease (DDD): Over time, spinal discs can lose hydration and height, decreasing shock absorption and increasing load on the joints and nerves.
   

These conditions can lead to:
 

• Chronic or intermittent low back pain

• Sciatica (pain radiating down the leg)

• Neck and upper limb symptoms in the case of cervical disc issues

• Stiffness, reduced spinal mobility, or nerve-related motor deficits
  
   

How My Sessions Support Disc Recovery
 

Each private session is tailored to your stage of recovery and symptom presentation — whether you’re post-acute flare-up or managing long-term degeneration. You’ll learn how to move safely, support your spine, and gradually restore function.
 

🧘‍♀️ Pilates-Based Core Stabilisation
Build strength in key stabilisers like the transverse abdominis (TVA), multifidus, and pelvic floor to reduce spinal load and improve segmental control.
 

🦴 Spinal Decompression & Gentle Mobility Work
Use specific movements and positioning strategies to create space between vertebrae, enhance circulation to discs, and reduce compressive forces.
 

🏋️ Progressive Strength Training
Rebuild muscle support for the spine — especially through the glutes, deep abdominals, and scapular stabilisers — without aggravating symptoms.
 

🌬️ Breathwork for Core Integration & Nervous System Downregulation
Diaphragmatic breathing techniques help restore intra-abdominal pressure (IAP) and calm nervous system tension that can worsen muscle guarding and pain cycles.
 

🧠 Education on Spinal Mechanics & Lifestyle Support
Understand your pain triggers and develop strategies for bending, sitting, sleeping, and working with more spinal awareness and less reactivity.

 

✅ What to Expect in Your Private Disc Support Sessions
 

• A detailed movement and symptom assessment

• Pain-free exercise programming tailored to your spinal diagnosis

• Focus on neutral spine training, safe transitions, and bracing techniques

• Real-time cueing to improve body awareness and avoid pain-provoking movements

• Advice on posture, ergonomics, and activity modification

• Long-term strategies for resilience, strength, and mobility
  
   

Who Are These Sessions For?
 

✔️ Individuals recovering from a diagnosed disc bulge or herniation
✔️ Those with chronic or recurring sciatic symptoms
✔️ People with degenerative disc disease looking to stay mobile and strong
✔️ Anyone seeking to avoid spinal surgery through movement-based management
✔️ Clients who want personalised guidance on how to move safely with disc issues

 

📍 Private Disc Recovery Sessions in Singapore
 

🌱 Relieve pressure, rebuild support, and return to confident movement.
 

If you’re living with a disc condition, you don’t have to give up movement — you just need the right kind. These 1-to-1 sessions help you build the awareness and strength to move with less pain and more control.