Pilates for back pain
Pilates for backs
that need taking
slowly.
Low-impact mat sessions you can do at home, cued step by step by a Level 4 certified instructor. Nothing fast, nothing jarring, and you decide how far each movement goes.
We hear you
The pain that stops you
doing what you love.
Stiff when you wake up
That heavy, locked feeling before you've even got out of bed. The slow shuffle to the kitchen while your spine decides whether it's going to cooperate today. You shouldn't have to negotiate with your own body every morning.
Desk job aches that don't go away
You sit at a screen all day. Your hips feel tight, your shoulders round forward, and there's a dull ache in your lower back by mid-afternoon. Sitting still for eight hours is hard on anybody's back, and stretching at your desk only goes so far.
An old injury that keeps flaring up
Something from years ago that still makes itself known whenever you overdo it. You've been told to "stay active" — but nobody has shown you what that actually looks like, or how to begin without immediately doing too much.
Last year 221,000 people in Great Britain were living with a work-related back problem — the most common musculoskeletal complaint there is, and the one that costs the most working days. If your back is the thing you plan your week around, you are in very ordinary company.
Figures from HSE, Work-related musculoskeletal disorders in Great Britain 2025 (data to March 2025). They describe how common back problems are, not outcomes from this programme.
What to expect
What a session
actually involves.
Every session is slow, low-impact mat work — small, controlled movements done lying down, kneeling or seated, with time to get set up before each one. Nothing is rushed, nothing is weight-bearing, and there is no jumping, bouncing or sudden change of direction anywhere in it.
Caroline talks through every movement as it happens: where to begin from, what to keep still, how to breathe, and how far to take it. Where a movement has a smaller version, she shows that too, so there is always something to do instead of sitting one out.
You can pause, repeat or skip anything at any point. There is no class to keep up with, nobody waiting on you, and no reason to push through a day when it isn't happening.
Low impact throughout
Mat-based work done lying down, kneeling or seated. No impact, no weights, no equipment beyond a thick mat.
Cued in detail
Caroline explains the set-up and the movement itself, so you always know what you are meant to be doing rather than copying a shape on screen.
Entirely your pace
Pause it, rewind it, repeat a week, or stop early. Nothing in the programme assumes you managed yesterday's session.
From Caroline
"The change I notice most isn't in the exercises — it's the moment somebody stops feeling wary of moving. When you understand what you're being asked to do and why, you stop bracing against it. That's usually when it starts to feel like yours."
Caroline Owen Founder · Level 4 Certified Pilates Instructor
Where to start
The Complete
Beginners Course
If you are starting from scratch, begin here. The first four weeks cover the basics — how to set up, how to breathe, and how to move without rushing — and build gradually from there. Repeat any week as many times as you like before going on to the next.
Pre-recorded tutorials
Watch anywhere, anytime, as often as you like.
Minutes per session
Gentle enough to do on a bad day. Effective enough to see change.
Equipment needed
Just a thick mat. No impact. No strain.
Per month · 7 days free · Cancel any time
Programme Schedule
Work within a range that feels comfortable, and stop if something doesn't. If you have a diagnosed back condition, are recovering from surgery or an injury, or are unsure whether this is suitable for you, check with your GP or physiotherapist before starting. Questions are welcome any time — caroline@mypilateslab.co.uk.
What students say
Real results,
real people.
★★★★★
"I have regular 1:1 Pilates classes with Caroline. Her studio is beautiful and her knowledge is brilliant. No session is ever the same and I can't believe the difference in my body and mind since starting Pilates. I can't imagine my life without Pilates now thanks to Caroline."
— 1:1 student
★★★★★
"I've been going to Caroline for 8 weeks 1:1 for an hour. She is a fantastic teacher — full of knowledge and patience — and I feel my level of fitness and core strength has improved dramatically. You really benefit from the breathing techniques too."
— 1:1 student, 8 weeks
★★★★★
"Came here for my first ever Pilates lesson and it was great! Caroline made me feel really welcome, listened to what I needed to work on and guided me through a series of exercises, adjusting the levels where needed. Would highly recommend."
— New student
Ready to feel better?
Start moving.
Start feeling better.
7 days free, then £15 a month. Cancel any time.