By Sarah Vrancken of Kalm Pilates




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Pilates is the one solution that really works for dealing with back pain – and that’s why GPs and Physios recommend it! 

Over the years and via my YouTube channel, I have taught 1000s of people the power of Pilates, helping them to become stronger, more flexible and putting them on the road to become free from back pain

Join my 7 day challenge and I will show you that there is a holistic solution to dealing with your back ache – one that truly works!”

Are you committed to finding your way back to a pain-free body? 

Do you suffer from lower back pain, Sciatica, or other nerve related back pain

Do you have mobility issues in your upper or middle back or from fused discs

Have you recently recovered from a slipped disc and looking to further the healing process

The 7 days Back Care challenge - totally doable, totally focused on results – comprises of:

3 x 30min video Back Care Pilates Classes (1 x workout every other day )

Discover my quick and easy way to master the Pilates breathing and Core Engagement that will change your workouts forever (video instruction)

Access to the closed Kalm Pilates Facebook Group where we can talk Pilates & back pain and where I will share helpful videos and exercise tips

Join our group call, connect via email or messenger with me to discuss your back issues and ask any questions you may have about Pilates, back pain or achieving your fitness goals

After completing the 7 day challenge, there is the option to join the Back Care 12 week Pilates programme at a reduced price

We only accept 30 participants per challenge as I want to give you that one-to-one attention and support – just like what you would get if you were attending my classes.

Sign up now to secure your place. The next Back Care challenge starts on Monday, 22nd April 2019.

During the 7 day challenge you will:

Understand what the CORE is and how to engage it properly. This technique will allow your body to work from the core while doing any activity, which will take pressure off your back and help prevent future injuries

Learn how to breathe in the most effective way that works in harmony with the body and helps to support the core

Learn the stretches your body needs to help restore balance and keep your spine happy

Experience why exercising slower and isolating the right muscles is super effective for strengthening the body in the right places

Improve your posture and understand what a perfect aligned body feels and looks like

Enjoy the mood-boosting and calming effect Pilates has on the mind

Experience why Pilates is so effective and loved by athletes and physios

Become more body aware. Pilates teaches you to listen to your body carefully

Who is this challenge for?

You have a back issue and are looking for a solution to help you become pain-free again, then this challenge is a perfect place to start

If you want to see if Pilates can make a difference but you don’t want to sign up for a full course yet – this is a great way to try it out.

No need to sign up with an expensive gym to try out Pilates. This 7 day Pilates challenge has been carefully put together for complete Pilates novices so that you can try it out in the comfort of your own home

If you have been told by your GP, physio or chiropractor to do Pilates, but you have been unable to find a class or a good instructor. You can stop searching now :)

If you have been to a Pilates class, but you found it quite complicated… Don’t worry – our teaching style and technique is easy to understand and focused on results

If your body is lacking in flexibility, core strength, stability or has postural issues, then Pilates is perfect for you

Suitable for both men and women. We have seen a major increase in men participating in our Pilates classes, which is proof that it’s a workout that is both challenging and effective

Does it work? Oh yes it does! 

Here are a few testimonials from the lovely people who have been following my videos and programmes:

Dave Bones

"First attempt at Pilates - definitely converted! It's truly amazing the subtleties of tight muscles / poor posture and how this can impact on daily life and how they can yet be fixed with a bit of patience and good advice and teaching."

Siofra Carrol

"I feel an instant relief after doing your videos! Thank you! I run a lot and have 3 young children. one of whom is still a baby, so I am finding more pressure on my back than before. The tight legs and weak core type person you talk about is most definitely me. I am looking forward to feeling fabulous in a few weeks of doing your exercises every day :) Thank you!"

Carla Merediz

"We can find thousands of videos, but not thousands of good teachers. Your videos are a perfect mix between effort, softness, balanced pace, sometimes necessary pain, and care."

Bryan Bracco

"I tried the Kalm Pilates Back Care programme as I was looking for a solution to the lower back stiffness I was experiencing, which really affected me when standing for a while. The stiffness sometimes played up so much that I had trouble sitting down after standing, which was rather uncomfortable. 

Sarah from Kalm Pilates has really helped with building up my core strength and become more flexible too. I now even use some of the Pilates moves I learned – like the Pilates Roll Down – when I start feeling stiff at work."

I am a qualified fitness and Pilates instructor and have taught more than 850 hours of Pilates in the last five years – including to 100s of people with back issues. Having transformed my own health and body from being incredibly unfit to being a fit mum-of-two, I have learned from experience what works and what doesn’t.

Pilates is the most effective workout I’ve come across. It is my mission to help people discover the power of Pilates – and it’s healing abilities especially for people with back issues - and after the amazing feedback on my YouTube videos and from my members, I created which offers Pilates challenges and 12 week programmes so that everyone can practice Pilates with a committed and knowledgeable teacher at their side (yes, me! ;-) )

About Sarah Vrancken



We only accept 30 participants per challenge as I want to give you that one-to-one attention and support. The next challenge starts on Monday 22nd April 2019.

In order to register please complete the short form below and we will then email you with all the information.

Suitable for all ages – we teach a wide range of ages, from 14 year olds to 65 year olds, with most people to be 30+ and having back issues. Age is only a number and with regular Pilates the body stays mobile and young!

Josanne Swain

"Thank you so much Sarah for your amazing and beneficial videos for lower back pain. I run 5 days a week and do hot yoga twice a week, but all summer I’ve been battling with lower back pain. I did your videos every night for three weeks, amazing results. Back pain gone and I am doing this routine most nights and it really works for all the reasons you give. Thanks again."

If the answer is YES, then join our FREE 7 Day Back Care Pilates challenge It has been carefully put together for people like yourself who suffer from back pain.

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