"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, professor emeritus of spine biomechanics and leading authority on back pain and rehabilitation

 

🤍 Personalised 1-to-1 Pilates sessions designed specifically to ease back pain, sciatica, and disc recovery through evidence-informed movement.

Chronic back pain undermines your confidence in movement, disrupts daily comfort, and alters how your nervous system perceives safety and stability.

Yet, when addressed with a structured, evidence-based approach, movement becomes a powerful tool for restoring function and resilience.
 

As a certified Pilates teacher trainer who has personally experienced debilitating degenerative disc disease and sciatica, I offer a deeply informed perspective.

I work with clients across a spectrum of spinal conditions — from general lumbar stiffness to disc herniation and post-operative recovery.

These bespoke, one-on-one Pilates sessions for back pain in Singapore integrate precise spinal awareness, targeted breathwork, rehabilitative strength training, and functional movement strategies.
 

Whether you are navigating recovery or managing persistent tension, these sessions provide a tailored, expert-guided framework to reclaim your body’s strength and stability.

 

🧠 A Personalised, Science-Based Approach to Back Pain
 

Not all back pain is the same — and not all Pilates is created equal.
 

Your sessions begin with an in-depth assessment of your back history, movement patterns, and goals.

From there, I design a custom programme that addresses both the source of your discomfort and the compensatory patterns that have developed around it.
 

Each session draws from multiple evidence-based disciplines to ensure a safe, targeted experience:
 

• 🧘 Pilates for spinal support and deep core stabilisation (TVA, multifidus, diaphragm, pelvic floor)
   

• 🏋️ Strength work to rebuild resilience in the glutes, hips, and postural chains
   

• 🤸 Precision-based alignment (informed by the Iyengar tradition) to reduce mechanical stress and promote functional posture
   

• 🌬️ Breath-led movement to calm sympathetic nervous system overdrive
   

• 😴 Somatic and restorative techniques to relieve tension and support long-term healing
   

This multifaceted approach supports a wide range of conditions — including disc issues, sciatica, scoliosis, postural imbalance, and general muscular back pain.

 

🔍 A Targeted Movement Framework for Your Back
 

This personalised movement therapy draws on clinically-informed Pilates principles to support a wide range of spinal conditions — yet is precise enough to address the specific mechanics, symptoms, and sensitivities of your diagnosis.
 

Depending on your presentation, your sessions may follow one of three focused therapeutic tracks:
 

1. Back Pain Relief Sessions

Best for: chronic tension, postural strain, or recovering after general injury or surgery.
Sessions focus on re-educating the body’s movement habits, relieving stiffness, and restoring structural support.
 

2. Sciatica & Nerve-Related Pain

Best for: radiating leg pain, tingling, numbness, or nerve root irritation due to disc, alignment, or fascial entrapment.
Sessions centre on neural gliding, decompression, and nervous system downregulation.
 

3. Disc Bulges, Herniation & Degenerative Disc Conditions

Best for: clients managing acute or long-term disc-related issues.
Sessions integrate pain-free movement, core support, and education on safe spinal mechanics.

 

👉 Explore each in more detail:
 

• Pilates for Sciatica Relief
   

• Pilates for Slipped Disc & Degenerative Disc Conditions
   

• Pilates for Chronic Muscle Tension & Postural Imbalance
  
   

Each session is tailored to your condition, needs, and energy. You can typically expect:
 

🔹 Targeted spinal mobility work to relieve stiffness and support healthy alignment

🔹 Progressive core strengthening to activate deep stabilisers and offload the spine

🔹 Precision-based alignment training to reduce nerve and disc pressure

🔹 Real-life movement retraining — learn how to bend, lift, walk, and sit with confidence

🔹 Breath-led and restorative work to calm your nervous system and reduce pain reactivity

🔹 Real-time cueing and hands-on support to guide safe, pain-responsive movement

 

🧾 Expert Feedback & Ongoing Support
 

Beyond the session itself, you’ll receive continued guidance to support your healing:
 

✔️ Personalised movement notes after each session — to help you remember what we worked on and why

✔️ Optional short home exercises to reinforce neuromuscular changes between sessions

✔️ Monthly reports, personally written by me, which include:

          ▪️ Progress tracking on mobility, strength, and pain

          ▪️ Observations on spinal alignment and compensatory patterns

          ▪️ Updated recommendations for what we’re building toward

These reports are more than summaries — they’re structured insights designed to deepen your understanding of how your body is changing, and how to support it through each phase of recovery.
 

For professionals, athletes, or anyone navigating a long-term spinal issue, this written feedback provides both clarity and continuity — even when life is busy.

 

🙋 Who These Sessions Are For
 

✔️ Adults experiencing back pain, tension, or stiffness — diagnosed or undiagnosed

✔️ People in recovery from physiotherapy or spinal surgery

✔️ Clients managing scoliosis, hypermobility, or posture-related pain

✔️ Individuals seeking long-term, personalised strategies — not quick fixes

✔️ Anyone navigating sciatica, disc issues, or nerve-related discomfort

 

🧠 Why Choose Private Pilates?

When taught with clinical insight and close personal attention, Pilates is one of the most effective ways to rebuild strength, stability, and confidence in a back that has lived with pain.
 

Generic rehab programmes and group classes follow fixed routines that rarely adapt to your body’s real-time needs.

In these settings, you’re often encouraged to simply follow instructions — not truly connect with or respond to what your body is signaling.

Private sessions respond in real time — allowing for pain-sensitive, precision-based movement that evolves as you do.
 

As a certified teacher trainer, I don’t just guide clients — I teach other teachers how to support spinal health through safe, intelligent movement.

Every session is tailored to what your body needs that day.
 

📍 Private Pilates for Back Pain in Singapore
 

Sessions are available at private studios in:
 

• Orchard

• Raffles Place

• East Coast
   

In-home sessions are also available for mat-based Pilates.

No online sessions are offered — this work is observational, hands-on, and deeply customised.

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🌱 Movement You Can Trust
 

Living with back pain often brings doubt — in movement, in your body, and in what might actually help.
 

These sessions meet you where you are, respecting your limits while guiding you toward renewed confidence.
 

Together, we’ll go beyond quick fixes to build lasting strength and resilience.