What is the Healthy Back Class?​
 The Healthy Back Class is a gentle, structured movement class held within a safe environment. It draws on principles from Pilates, yoga, biomechanics, and somatic movement to support spinal health, build core stability, and restore freedom of movement.
 
Each session includes:
  • Mindful warm-up and breath awareness
  • Targeted core and spinal strengthening exercises
  • Mobility and flexibility work
  • Postural awareness and movement re-education
  • Relaxation and cool-down
 
The class is suitable for all ages and fitness levels, including those who are completely new to structured exercise. Sessions are kept small to allow for individual attention and safe modification.
 
Is it for me? 
The Healthy Back Class may be beneficial for a wide range of conditions including:

Pain & Musculoskeletal Conditions
✓ Chronic lower back pain  ✓ Upper back and neck tension 
✓ Sciatica and nerve-related pain ✓ Disc degeneration / bulging discs
✓ Facet joint syndrome ✓ Sacroiliac joint dysfunction
✓ Muscle imbalances and weakness ✓ Postural pain from desk or sedentary work

Joint & Inflammatory Conditions
✓ Osteoarthritis of the spine ✓ Hypermobility / joint laxity
✓ Ankylosing spondylitis  ✓ Fibromyalgia

Postural & Biomechanical Issues
✓ Scoliosis (mild to moderate) ✓ Kyphosis / rounded shoulders
✓ Hyperlordosis / excessive lumbar curve ✓ Poor core stability and control
✓ General deconditioning ✓ Leg length discrepancy effects

Life Stage & Preventative
✓ Perimenopause / menopause-related changes ✓ Postnatal recovery
✓ Age-related stiffness and reduced mobility ✓ Osteoporosis and osteopenia
✓ Sedentary lifestyle / prolonged sitting ✓ Stress-related muscle tension​
How will I benefit? 
There are a range of benefits to a Healthy Back Class 

Physical Benefits
  • Improved core strength and stability Increased spinal mobility and flexibility
  • Better posture and alignment Reduced muscle tension and tightness
  • Improved balance and coordination Enhanced body awareness
  • Improved breathing mechanics Strengthened muscles around the spine
Pain Relief & Management
  • Reduction in chronic back pain Decreased nerve irritation and sciatic symptoms
  • Relief from muscle spasm and stiffness Long-term pain management strategies
Functional Benefits
  • Easier everyday movements Improved gait and movement efficiency
  • Greater confidence in physical activity Reduced risk of future injury
Mental & Emotional Benefits
  • Reduced stress and anxiety Improved sleep quality
  • Greater body confidence and feeling more in control of your health Mindful connection between body and breath
Long-Term Health Benefits
  • Slowing age-related spinal degeneration
  • Supporting bone density
I'm worried about my back.... Are there any risks ? 
All exercise carries a degree of risk and muscle soreness when starting exercise. However, we will talk your condition before you start a class and liaise with any health care professionals you are working with so you can be assured you are in safe hands.
How We Minimise Risk
•  Pre-class health screening via PAR-Q form
•  Individual modifications offered throughout every session
•  Small class sizes allowing closer supervision
•  Direct access to osteopathic advice within the clinic at Watson House 
•  Clear referral pathway if concerns arise during or between sessions
•  Participants are encouraged to communicate any pain or discomfort at any time
Where do you teach ? 
We offer individual sessions but you can find our timetable here.