Physio-Led Pilates for Pain Relief & Posture Correction
I use my nine years of physiotherapy experience to design Pilates routines that target the root cause of your back pain and postural issues. Let's move in a way that heals, not just burns.
A forward head and rounded shoulders, often called a "dowager's hump," is common from phone and computer use. I teach corrective exercises like this prayer stretch to improve thoracic mobility and strengthen your back muscles, helping you stand taller.
Sciatica pain often stems from muscle imbalances and nerve compression. This video demonstrates physio-based movements like nerve flossing and glute strengthening that I use to help clients find relief and address the root cause of the pain.
Shoulder pain can often be linked to a stiff mid-back. This wall-based thoracic rotation is a simple but powerful mobility exercise I give to clients to free up their spine, which in turn reduces strain on the shoulder joint.
A weak core is a common cause of low back pain. I focus on foundational exercises like the dead bug to teach you how to engage your deep core muscles correctly, creating a stable foundation for your spine.
Here, I'm using a physio ball for a posture correction exercise. This simple tool helps provide feedback to activate the small stabilizing muscles in the back and shoulders, which are crucial for maintaining good posture.
This is a typical sequence I would program for a client with sciatica. We use the reformer to support the body while performing lunges and leg presses that strengthen the glutes and legs without compressing the lower back.
About this collection
When you come in for a session, we are not just doing standard Pilates. We start with a clinical assessment of your movement patterns. If you have sciatica or a nagging desk-job back ache, I tweak the Reformer settings and resistance bands to support your spine while we strengthen the deep stabilizing muscles. It is not about how many reps you finish, but how safely and effectively you can perform each one.
Many people treat Pilates like a fitness trend, but when you are dealing with chronic pain or postural misalignment, your body needs a clinical approach. I do not believe in one size fits all routines. In my sessions at HSR Layout, we focus on the mind-muscle connection, ensuring every exercise—whether on the Reformer, Cadillac, or a simple mat—actually addresses your specific structural imbalances.
Why Clinical Pilates?
- Sciatica & Nerve Health: We use precise nerve flossing and glute strengthening to address nerve compression. The Reformer is incredible here; it provides the support your back needs while allowing us to load the muscles safely.
- Postural Correction: Do you have rounded shoulders or a dowager's hump from long hours at your desk? We focus on thoracic mobility and scapular stability. It is often less about stretching the tight muscles and more about strengthening the ones that have gone "offline."
- Personalized Roadmap: We start with an initial clinical assessment. We review your medical history—be it disc herniation or general weakness—to create a program that is safe for you right now.
I am not here to have you do endless, sloppy reps. I am here to help you understand your body, engage the right muscles, and eventually, move without pain. Whether you are a beginner or looking to fix an old injury, my goal is to give you the tools to stand taller and feel stronger every day.
Sara Najafi
I am Sara. I spent nine years working as a physiotherapist before moving into Pilates, and that background is the foundation of everything I teach. I know that movement is medicine, but only when it is done right. Let's work together to fix those imbalances so you can get back to feeling like yourself again.
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