🎉 Back Pain Mat Pilates Manual — $27 Launch Price (Limited Time)

Mat Pilates for Back Pain — 4-Class Progressive Programme | Mzansi by Nicki

────────────────────────────────────────────

SHORT DESCRIPTION (for Payhip/Gumroad/Linktree)

────────────────────────────────────────────

A rehabilitation-focused mat Pilates programme designed for people living with chronic back pain, spinal conditions, and post-surgical recovery. Four progressive classes — 15, 30, 45, and 60 minutes — created by a certified Pilates and rehabilitation specialist with 20+ years of experience.

────────────────────────────────────────────

FULL PRODUCT DESCRIPTION

────────────────────────────────────────────

Does your back control your life?

Whether you are living with a herniated disc, spinal stenosis, scoliosis, sacroiliac pain, or simply years of chronic tension — this programme was created specifically for you.

Mat Pilates for Back Pain is not a generic exercise guide. It is a carefully structured, rehabilitation-informed programme developed by Nicki — a certified Pilates mat and reformer instructor, yoga teacher, barre instructor, naturopath, and rehabilitation movement specialist with over 20 years of experience working with clients of all ages, including post-surgical cases and the elderly.

This is movement that meets you where you are.

─────────────────────

WHAT'S INSIDE

─────────────────────

✦ CLASS A — 15 MINUTES | Gentle Relief

Your starting point. Pure breathing, gentle spinal mobility, and decompression. 

Perfect for acute pain days or complete beginners.

Exercises: Diaphragmatic Breathing, Pelvic Tilt, Knee-to-Chest Stretch, Cat-Cow, Supine Twist, Child's Pose

✦ CLASS B — 30 MINUTES | Foundation

Introduces the first strength exercises to begin building the support structure your spine needs.

Exercises: All of Class A + Glute Bridge, Dead Bug, Spine Stretch Forward

✦ CLASS C — 45 MINUTES | Core & Stability

The real work begins. Activates the deep stabilisers that protect your spine in everyday life.

Exercises: All of Class B + Bridge with March, Bird Dog, Swan Prep, Chest Lift

✦ CLASS D — 60 MINUTES | Full Practice

The complete programme. A full-body session that maintains and protects your spine for life.

Exercises: All of Class C + Threading the Needle, Clam Shell, Oblique Chest Lift, Mermaid Stretch

─────────────────────

ALSO INCLUDED

─────────────────────

✦ Understanding Your Back — 8 common back conditions explained in plain language

  (herniated disc, spinal stenosis, degenerative disc disease, scoliosis, kyphosis,

  sacroiliac dysfunction, facet joint syndrome, myofascial pain)

✦ Why Pilates Works — the science behind spinal rehabilitation explained simply

✦ How to Use This Manual — how often to practise, when to progress, safety guidelines

✦ Complete Exercise Comparison Table — all exercises across all 4 classes at a glance

✦ 15 verified client reviews — including clients who came post-surgery and with multiple herniated discs

✦ A5 Print-Ready — print at home and use beside your mat

─────────────────────

THIS PROGRAMME IS FOR YOU IF:

─────────────────────

→ You have been diagnosed with a back condition and don't know where to start

→ You have tried physiotherapy, chiropractors, or medication and want a long-term solution

→ You are recovering from back surgery and need a gentle, structured return to movement

→ You are an older adult wanting to maintain mobility and prevent pain

→ You want to exercise but are afraid of making your back worse

→ You have been told you "can't" exercise — this programme will show you that you can

─────────────────────

WHAT CLIENTS SAY

─────────────────────

⭐⭐⭐⭐⭐ "I came to Nicki limping, in pain from 6 herniated discs and 2 back surgeries. My back has now been completely pain-free for over a year."

— Itay Rolinks

⭐⭐⭐⭐⭐ "She adapts the exercise to you — not you to the exercise. She never gives up on finding a way to do the work without pain."

— Lital

⭐⭐⭐⭐⭐ "Nicky will give you the best session you have ever had. She really listens and builds you a programme that will quickly make you feel new again."

— Lucy Chariton

─────────────────────

DETAILS

─────────────────────

Format: Digital download (HTML file — open in any browser)

Size: Suitable for all fitness levels

Equipment needed: Yoga or exercise mat only

Created by: Nicki — certified Pilates mat & reformer instructor, yoga teacher, barre instructor, naturopath, aromatherapist, rehabilitation movement specialist

Language: English

Instant delivery to your inbox after purchase

─────────────────────

IMPORTANT

─────────────────────

This programme is for personal use only and may not be shared, distributed, or reproduced.

This manual provides educational movement guidance only and does not constitute medical advice.

Please consult your healthcare provider before beginning any new exercise programme.

─────────────────────

© 2025 Mzansi by Nicki · All Rights Reserved

Instagram: @mzansibynicki | linktr.ee/mzansibynicki

─────────────────────