About Course
A transformational program that offers a life-changing journey towards lasting back pain relief and a healthier, pain-free life.
What Will You Learn?
- How to take care of your back in a way that actually works, no fluff, no gimmicks
- Simple but powerful movement techniques to relieve pain
- How to improve your posture and build strength where it matters
- Smarter ways to move in everyday life to avoid strain and discomfort
- Insight into what might be causing your back issues
- Practical tools you can stick to for long-term results
- Mindful journaling practices to help you reflect and reconnect with your body
- Guided meditations to manage stress and support deeper healing
- A full mind-body approach that helps you move better, feel better, and stay connected to yourself
Course Content
Let’s start!
This program is designed to guide you step by step toward relief, strength and a deeper connection with your body. You'll gain essential tools, targeted exercises, and practical knowledge to help you navigate the journey with confidence. Along the way, you’ll have the opportunity to reflect on your progress, build resilience and stay motivated as you move closer to a pain-free, healthier you. Let’s get started!
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Intro – About the program
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Online session and chat
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My story
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Things to remember
Foundations of Back Health
Establish foundational habits for pain relief and learn the basics of movement, posture, and self-care.
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Daily Journal
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Weekly planner – create your own schedule
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Common causes of back pain
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BAD pain vs GOOD pain
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Habits to avoid and what to do
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Posture while sitting, lifting and walking
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Functional exercises that mimic daily activities – Pick up/ Lift something heavy from the floor that is placed in front of you
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Functional exercises that mimic daily activities – Pick up/ Lift something heavy from the floor that is placed on the side
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Functional exercises that mimic daily activities – Pick up and give to someone
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Functional exercises that mimic daily activities – Pick up and place it on a higher place
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Quick desk stretch routine
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Deep stretch lower body and release back pain
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Back pain relief
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Body awareness- Healing guided meditation
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Strengthening and Lifestyle Adjustments
Build strength and stability, refine posture, and integrate better habits into daily life.
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The Link between the body inflammation, food and dehydration
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The Link between emotions and physical pain
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When to Rest vs When to Move
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Daily Routine for Managing Back Pain
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Why having a strong core is important
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Upper Back Strength
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Strong Back and Posture
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Let’s strengthen our core!
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Core strength – ABS workout
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Stretch and strengthen your back
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Guided meditation for relaxation
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Advanced Healing and Sustained Wellness
Develop long-term habits for back health, introduce more advanced practices, and focus on whole-body wellness.
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Healthy Back Lifestyle Guide: Simple Everyday Tips for Back Health
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Mindful Movement: Protecting Your Back Throughout the Day
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Desk adjustments to Protect Your Back
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Flexibility and tension relief
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Embrace a healthy back and good posture
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Crazy Abs workout
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Core strength and nice stretch for your back
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Guided meditation for anxiety
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BONUS
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Weekly planner – create your own schedule
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Positive affirmations and motivational messages
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Joint Health Basics
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Online session and chat