Back Pain Relief –
Personalised Movement Therapy
If you're living with back pain — whether it’s a deep ache, sharp twinge, radiating nerve discomfort, or years of postural strain — you already know it’s more than physical.
It changes how you sit, sleep, walk, and even how safe you feel in your own body. And over time, it chips away at confidence: in movement, in exercise, and in what might actually help.
These private sessions are designed to support that lived experience — with calm, expert-led guidance grounded in both the physiology and psychology of spinal pain.
Led by a certified Pilates teacher trainer with extensive experience in spinal conditions, each session draws on clinical insight, real-life understanding, and a strong foundation in movement science.
You won’t be told to push through discomfort. Instead, you’ll be met exactly where you are — with precise, pain-sensitive movement designed to restore clarity, strength, and ease.
🔍 A Tailored, Five-Discipline Approach to Back Pain
No two bodies are the same — and no one method works for everyone.
That’s why these sessions integrate five evidence-based disciplines, carefully selected to match your symptoms, medical history, and how your body presents on the day:
🧘♀️ Pilates — for deep core stability and pain-free spinal mechanics
🏋️♀️ Strength training — to support joints, improve balance, and build muscular resilience
🤸♀️ The Iyengar Method — using precise alignment, props, and structured progressions to safely restore posture and relieve spinal pressure
🌬️ Breathwork — to calm nervous system reactivity and relieve bracing
😴 Restorative techniques — to ease muscular tension and regulate flare-ups
This multi-modal framework allows us to adapt your programme dynamically — addressing pain at the structural, neuromuscular, and emotional level.
Whether you're recovering from a slipped disc, managing scoliosis, or navigating long-standing tightness, your sessions will be built around your individual body, history, and goals.
🧘♀️ Why Back Pain Persists — and How Movement Can Help
Back pain isn’t always about the spine itself. It's often a reflection of:
-
Compensatory muscle patterns that overload joints
-
Nervous system sensitisation — your body’s “alarm system” stuck on high alert
-
Chronic bracing and breath-holding, which disrupt movement fluidity
-
Postural habits that create cumulative stress over time
-
A fear of re-injury, which turns everyday movement into a source of anxiety
When approached carefully and progressively, movement becomes one of the most powerful tools for long-term relief — not just physically, but emotionally.
These sessions are not about pushing limits.
They’re about retraining your nervous system to feel safe in motion again — using intelligent, pain-aware movement designed to restore trust in your body.
🎯 What to Expect in Your Private Back Pain Sessions
Every session is fully private, pain-informed, and clinically structured.
You’ll move through a calm, tailored progression — designed to:
-
Relieve spinal pressure
-
Restore healthy core function
-
Improve postural control
-
Rebuild your ability to move freely, with less fear and more ease
You can expect:
- Targeted spinal mobility to reduce stiffness and improve alignment
- Deep core activation to support your spine and reduce fatigue
- Precision-based movement to correct asymmetries and mechanical stress
- Nerve-sensitive decompression where relevant (e.g. sciatica or disc pain)
- Real-world movement retraining — how to bend, walk, sit and lift safely
- Restorative breath-led work to soothe flare-ups and ease reactivity
🗂️ Personalised Progress Reports & Movement Insights
As part of your programme, I provide personally written progress reports at key intervals — typically monthly, or timed to your recovery goals and training phase.
Each report is grounded in detailed clinical observation from our sessions, covering your posture, breath dynamics, neuromuscular coordination, and overall movement capacity.
These are not generic templates.
They are tailored, practitioner-level documents that offer:
– A clear, trackable record of your physical progress
– Guidance to help refine your movement between sessions
– Strategic insight into what’s working — and what to focus on next
– A professional summary you can share with your physiotherapist, doctor, or other care providers if needed
Whether you're recovering from injury or building long-term resilience, these reports are designed to keep you informed, supported, and confident at every step.
✨ What Clients Say
“This is the single greatest choice I have made.”
"My experience with Sheela has been nothing short of transformative. I had already tried physical therapy and chiropractic sessions for my back pain, with no luck. I was in constant pain that made walking, standing, or sitting difficult. Sheela was a breath of fresh air — never pushing me to ‘power through’, but instead helping me listen to and work with my body in a safe, supportive way. Her level of personalisation is unmatched. I’m now virtually pain-free for the first time in years."
💬 Want to read more? Verified client reviews are available on Google — and can be viewed here.
📍 Session Locations
🏡 In Your Home
Private Pilates and yoga sessions delivered in your space, with all props provided for a fully supported, personalised experience.
Home sessions are offered selectively — do enquire to confirm availability for your location.
🏛️ In Studio
Orchard Studio
Located on Orchard Road, this discreet private studio offers a composed, restorative environment set apart from the surrounding retail energy. Thoughtfully appointed with Reformers, professional apparatus, and curated props, it provides a sense of quiet focus and ease for private Pilates and yoga sessions, a few minutes from Orchard MRT.
Raffles Place Studio
Set within Singapore’s historic financial district, the Raffles Place studio offers a rare moment of stillness within a fast-paced workday. Designed for private, one-to-one sessions, it supports clear, focused practice before, during, or after office hours, and is located moments from Raffles Place MRT.
Marine Parade Studio
Situated in the Katong–Joo Chiat area on the East Coast, this boutique studio offers a welcoming, well-considered setting for one-to-one and small-group sessions. Equipped with Reformers and curated props, it is directly across the road from Marine Parade MRT, making it an exceptionally accessible option for consistent, unrushed practice.
All studio sessions are conducted in discreet, professionally equipped spaces, offering privacy, comfort and ease of access.
🔗 Explore Further
📅 Book Your Personalised Movement Therapy for Back Pain Session
If you're living with back pain and feeling unsure where to begin — or tired of generic programmes that don’t work for your body — these 1-to-1 sessions offer a customised, clinically-informed path to real, lasting relief.
You're not broken. Your body is simply asking for a different kind of support.
Let’s begin with where you are.
"The best way to fix a bad back is to learn how to move well and get strong in a pain-free range."
— Dr. Stuart McGill