The Spinal Recovery Method
​
A 12-Week Specialized Program for Herniated Disc Rehabilitation​

Recovering from a herniated disc requires more than just "exercise"—it requires a strategic, clinical approach to movement. This premium 12-week program is designed to take you from acute pain to confident, pain-free movement, using the principles of specialized Pilates and spinal biomechanics.​

Comprehensive Spinal Assessment: A 75-minute initial deep-dive to analyze your MRI/medical reports, assess your current mobility, and identify pain triggers.​

One-on-One Specialized Sessions: Weekly private sessions focused on decompression, core stabilization, and neural gliding techniques.​

The "Home Recovery" Video Library: Exclusive access to a curated library of short, 10-minute daily routines to maintain spinal mobility between our sessions.​

Postural Ergonomics Consultation: A dedicated session (via Zoom or in-person) to optimize your workspace and daily habits to prevent future flare-ups.​

Direct Messaging Support: Priority access to me via WhatsApp for questions regarding movement, pain management, and progress tracking throughout the 12 weeks.​

The Three Phases of Your Recovery:

​Phase 1: Decompress & Calm
Focused on reducing nerve irritation, releasing muscle guarding, and finding your "neutral spine."​

Phase 2: Stabilize & Strengthen
Building the "internal corset" (deep abdominals and multifidus) to support the disc and protect the spine during movement.​

Phase 3: Integration & Power
Returning to full-body movements, lifting, and functional activities with zero fear and 100% confidence.

​Who Is This For?
​This program is ideal for individuals who have completed physical therapy but still feel 'stuck', or those looking for a long-term, movement-based solution to chronic disc issues and sciatica.