Back Care Course

Strengthen your back, improve mobility, and ease stiffness with this structured six-week Pilates course, combining seated and mat-based exercises to support a healthier, more flexible spine.
This course is ideal for individuals experiencing general stiffness, poor mobility, or a lack of core strength, which are common contributors to lower back discomfort when no diagnosed condition is present.
According to The Times, up to 60% of UK adults experience non-specific low back pain (NSLBP) at some point in their lives. It is often linked to muscle or ligament strain, poor posture, sedentary lifestyles, stress, anxiety, and poor sleep quality. Back Care Pilates is specifically designed to help address these issues, providing a structured approach to movement, strength, and flexibility.
Back Care Pilates helps combat these issues by improving mobility, strengthening key muscles, and promoting better movement patterns to reduce strain on the lower back.
What to Expect
Each session is 30 minutes long, forming part of a six-week structured programme, with a sequence of one-minute exercises designed to gradually build strength and mobility. Sessions are carefully planned to:
• Mobilise the spine for greater flexibility.
• Strengthen the core for better posture and spinal support.
• Stretch the hamstrings and surrounding muscles to relieve tension.
• Each week introduces gentle progressions, ensuring safe and steady improvements.
Repeating sessions throughout the week helps reinforce improvements, building strength and mobility more effectively. To maximise results, participants are encouraged to repeat sessions using:
• Back Care Programme Cards as a reference for each session.
• VFJ Pilates “How To…” instructional videos for additional guidance.
This course is not suitable for individuals with diagnosed back or spine conditions, as some exercises may be contraindicated for conditions such as sciatic pain or bulging discs.
How to Take Part
Back Care Pilates is available:
• Live Online via Zoom – Interactive real-time sessions with instructor guidance.
• On-Demand – An online programme with weekly video access for flexible participation (coming soon).
What You Need
• A stable internet connection and enough space to move comfortably.
• A sturdy chair without arms, a yoga strap (or belt/scarf), and a yoga block (or small firm cushion). A mat is recommended but not essential.
• Barefoot, socks, or suitable footwear (no skirts or dresses recommended).
• Zoom downloaded and installed on your device before the session.
Medical clearance may be required for certain conditions. Please check with your doctor before participating.
Book Now
Take control of your back health with expert-led Pilates sessions designed to build strength, mobility, and confidence.