Your step-by-step guide to a strong core and a relaxed, healthy back

Five 15-minute sessions

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The five 15-minute sessions give you:

How do you get down to the floor safely when many movements hurt? How does our breathing mechanism help to strengthen the abdominal muscles? How can you work the abs while just lying on your back? You also learn how to gently stretch the abdominal and back muscles, because healthy muscles can contract and release.

Once you have mastered all five sessions, you can do a different session every day. Strengthening muscles in different ways also makes the work more effective.

The sessions’ increased level of difficulty allows you to choose the session that is right for you at any particular stage of your back pain, adding the next session when you are ready for the next challenge. The first sessions are gentle and while the last session remains careful, its advanced movements build on the basics and are appropriate when you have (mostly) recovered from your back pain. Once you have mastered all sessions you can use the explanation time to do more repetitions.

When you have a herniated disc, the precautions and recommendations for you are very different from those people with, for example, arthritis of the spine. The first 2 sessions are designed to benefit everyone, also people with a herniated disc who have had (mild) pain in the past 3 months. Once the pain of a herniated disc has gone for 3 to 6 months, the following sessions become beneficial. For everyone: be guided by your body’s signals. If you experience pain, avoid that particular exercise or stay with the previous session a little longer.

When you have acute or chronic back pain, you have to be careful with certain movements to avoid a relapse and worsening of your pain. However, abdominal strengthening is essential to help you recover from back pain, so it is important to start engaging the abs from the early stages of recovery. Knowing how to do this safely is crucial for your journey to a pain-free back.

As a yoga therapist, I know how important it is to look after the whole person, not just the abdominal muscles. Conventional abs work in this series is supplemented with yoga practices such as breath awareness, relaxation, and movements that benefit other parts of the body.

The exercises are carefully explained and adapted to be safe for people with back pain. There are always exceptions so do check with your doctor when in doubt.

The series gives you 15 minutes a day to do in the comfort of your own home or anywhere you have access to Wi-Fi. For only £45, the series is yours, and there is no limit as to how often or for how long you access the videos.

The programme is designed to promote calmness.

Once you have mastered the 5 sessions, it is a good idea to go back to the first and go through all sessions again. In this way, you will alternate relaxing with more strenuous work, engage deep muscles and avoid muscle fatigue.


Each of the five sessions aims to strengthen the major core muscles: the transverse abdominis, oblique abdominis, rectus abdominis, pelvic floor and psoas muscles. In addition to this core work, the sessions include the following:

Session 1

Safe for those of you who have had a herniated disc UNLESS you do not feel comfortable with your legs on a chair. In this case try session 2 or leave the legs straight on the mat.
Learning to get down to the floor and come up in a safe way for your back.
Breath awareness in a supported rest position; abdominal breathing.
Working the abdominal and pelvic floor muscles with the breath.
Learning to contract and release muscles and why this is important.
Stretching the back of the legs.
Releasing hip joints.
Stretching neck and shoulders.

Session 2

Safe for those of you who have had a herniated disc. If it is more comfortable for you to have the legs straight, adjust this session and keep your legs extended on the mat.
Engaging the abdominal muscles in a restful, supine position.
Breath awareness.
Pelvic floor work with leg movement.
Relaxing and strengthening the psoas muscle.
Neck releases.
Releasing the hip joints.
Restorative rest position.

Session 3

Not safe if you have had pain as a result of a herniated disc in the past 3 months. Please stick to the previous 2 sessions until you have not felt the pain in your leg for at least 3 months.
Engaging the abdomen and stretching the back in kneeling positions.
Half plank pose: learning to do this correctly and safely, and how your breathing can help.
Side stretching and twists: moving the spine.
Relaxing the lower back muscles.
Relaxation with breath-visualisation.

Session 4

Safe to do if the previous session felt comfortable.
Dynamic abdominal work and mild strengthening for the back.
Lateral stretches.
Full plank pose and how to do this safely for your back.
Releasing tightness along the spine.
Golden exhalations to help relaxation.

Session 5

Safe to do if you only have occasional mild back pain with no serious relapses in the past 6 months or once you have no back pain any more.
How to do abdominal crunches in the correct and most efficient way.
Dynamic abdominal exercises involving leg movements.
Releasing and stretching exercises for the back and the legs.
Relaxation with healing-energy visualisation.

Do you have more questions? Get in contact.