A gentle, expert-adapted morning protocol built specifically for mums with bad backs — in just 10 minutes a day on your living room rug.
We securely process payments with 256-bit bank-grade encryption
BACKED BY OUR UNCONDITIONAL 30-DAY MONEY BACK GUARANTEE
Everyday mums across the UK who took back control of their bodies without stiffness, exhaustion, or fear of flare-ups.
Here is what busy mums say about finding lasting back pain relief, regaining energy, and moving with confidence:
“After summoning up the energy to take part, I joined Kimberly’s online session and I’m so glad I did! Last night was the first night that I slept without waking with a bad back! I love that I can log on and take part when it’s convenient to my juggling mum act due to watching on demand!”
“I have been doing adapted pilates with Kim for a few months now. It has literally changed my life mentally and physically. I was struggling with constant aches and pains. Kim tailor-makes options suited to your needs. I feel physically stronger and no longer struggle with the back and hip pain I was suffering with.”
“After having my second baby, my lower back was in constant spasm. I dreaded picking him out of the cot. Chiro felt nice for an hour, but the ache always returned. Kim's 10-minute morning routine actually taught my muscles how to support my spine again. By Day 5 I could bend to tie my trainers without flinching!”
“I have a diagnosed L5 disc bulge and was terrified of doing any exercise. What I loved about Kim's reset is that she has 3 scaled levels for every single drill. Level 1 was so gentle on my rug, yet it released the vice-like grip in my lower back. I can now carry my toddler up the stairs without fear!”
“My GP basically shrugged and said bad backs come with having kids. Kim proved that completely wrong. These 10 minutes fit perfectly into my morning before the school rush. I feel lighter, more upright, and I finally have my active life back. Best £27 I have ever spent.”
Someone actually asked me this. Here is the true story behind my spine, my surgeries, and how brokenness became my greatest clinical superpower.
Chapter 1 of 9
Yes, someone actually said this to me. It hit a nerve for about two seconds — until I realized they had it completely backwards. I didn’t become a Pilates specialist and then get hurt. I became an orthopaedic specialist because my spine was shattered, and traditional medical advice failed me.
My back vulnerability didn't start with poor posture in adulthood. At just 8 years old, an innocent childhood fall resulted in a serious spinal fracture that threatened my ability to walk normally.
I had intense physiotherapy and needed help to take my first steps again. I had to move to a school with no stairs. But 4 months later, through fierce determination, I was playing cricket with the boys. I made a full recovery — but my spine remained structurally sensitive.
I went on to study dance at university, pushing my physical body to its absolute limits. I suffered recurrent, terrifying flare-ups — but like so many active women, I masked them with paracetamol and ibuprofen. I thought I was invincible.
In 2012, during the birth of my son, my lower spine gave out completely. I was nursing a newborn with blinding sciatica shooting down both legs. The pain was so acute that I physically could not lift my baby boy out of his cot. I had my first emergency spinal surgery (microdiscectomy) to shave down the herniated disc and free the compressed nerve.
I took up Pilates to rehabilitate my post-surgical spine. I discovered that intelligent, clinical movement was far more effective than handfuls of painkillers. It became my non-negotiable daily habit: Consistent > Addicted > Fully Qualified Orthopaedic Movement Specialist.
In 2024, I underwent revision surgery that unfortunately led to post-operative complications and nerve neuropathy. But let's be 100% clear: adapted Pilates is the exact reason I was able to stay mobile, walk, work, and mother my children. It gave me back control when surgery alone couldn't.
Through targeted strength work, clinical adaptations, and 10-minute daily morning mobility, I became a true rehabilitation veteran. I understand the exact mental terror of a flare-up, the mum-guilt of not being able to play, and the frustration of being told to "just rest."
Thank you to that person who questioned why a Pilates teacher had back surgery. Because of that journey, I know exactly which movements are safe, which are dangerous, and how to scale every drill for real mums with vulnerable spines. If you feel "too broken" to start — let me be your proof: You can start over. Even 3 times over.
An orthopaedically modified movement discipline engineered specifically for postpartum mothers and sensitive lower backs.
Begin by understanding your spine's current tolerance. Your protocol meets your body exactly where it is today — whether you are in an acute spasm or rebuilding general strength.
Receive clear, step-by-step video instruction so you never have to wonder whether you are doing an exercise right or putting your discs at risk.
Every drill provides 3 scaled variations: Level 1 (Gentle Bed/Rug Mobility), Level 2 (Stabilisation), and Level 3 (Functional Strength). You always stay in your safe zone.
When work, sick toddlers, or chaotic mornings disrupt your schedule, 10-minute micro-doses on your living room carpet ensure you keep moving without starting over on Monday.
Join Kim's live support session to ask questions, receive personalized form modifications for your exact back, and celebrate your progressive spinal freedom.
7 expert-led classes delivered straight to your email every morning. Each 10-minute session is engineered in a precise sequential order to rebuild your back safely:
Gentle decompression and nervous-system calming drills to release acute muscle spasms and unlock morning stiffness before your feet leave the living room rug.
Releasing hyper-tight hip flexors, psoas, and piriformis muscles that pull your pelvis into anterior tilt and jam your L4/L5 lumbar vertebrae.
Re-awakening the dormant Transverse Abdominis and pelvic sling stretched by pregnancy — rebuilding your body's natural internal weight belt.
Mastering the exact mechanics for cot-reaching, picking up toddlers, and lifting car seats through your powerful glutes instead of your spine.
The 'P' from ADAPT: Navigating sick children, sleepless nights, and family interruptions using 3-minute emergency micro-doses.
Kim's 3 most potent, orthopaedically modified clinical Pilates exercises that build permanent spinal stability without risky twists.
Measure your 7-day mobility and strength gains, establish your daily maintenance routine, and receive your personal invite to continue progressing inside Back to You.
A healthy, pain-free spine relies on an integrated cylindrical canister. When pregnancy shuts down one part of this canister, your outer lumbar erectors are forced to grip in constant spasm to keep you upright.
In our survey of UK mothers living with chronic back pain, they didn't ask for six-pack abs or athletic PRs. They just wanted their normal everyday lives back:
Reaching into the cot or picking your toddler out of the car seat without holding your breath, bracing with one arm, or fearing an agonizing spasm.
Sitting cross-legged on the carpet with your children, building Lego or reading books, without dreading the groaning ordeal of trying to stand back up.
Restoring ease, comfort, and emotional closeness in your relationship without the unspoken worry that physical intimacy will trigger days of pain.
Going to sleep and waking up refreshed after a solid 8 hours, instead of waking up at 3am groaning from lower back stiffness and throbbing.
Tying your own trainers without perching on the stairs, standing at the kitchen counter making dinner without leaning on the worktop, and carrying shopping bags.
Tossing away the hot water bottles, ice packs, and endless packets of paracetamol/ibuprofen by finally fixing the muscular root cause for good.
When you walk into a GP surgery or clinic with postpartum back stiffness, you are almost always met with the exact same dismissive advice: "Just rest, take paracetamol, and wait for it to settle." Or perhaps you're handed a faded, 30-year-old NHS photocopy containing three generic stretches that actually make your spasms worse.
So you try private alternatives. You book an £80 osteopath or chiropractor appointment. They crack your back, massage your glutes, and you leave feeling lighter. But 24 to 48 hours later? Your back seizes right back up into the exact same painful spasm.
Heat packs, pain pills, and weekly adjustments are purely palliative care. They temporarily soothe nerve endings, but they do nothing to restore deep muscular stabilization. The grave danger of not actively strengthening your back is that you become trapped in an endless cycle of palliative dependency — while your deep stabilizing muscles continue to atrophy, leaving your spine more vulnerable with each passing year.
Here is what nobody explained to you after childbirth: during pregnancy, your body flooded with the hormone Relaxin to soften your pelvic ligaments and prepare you for birth. At the same time, your expanding bump stretched your deep abdominal wall (the transverse abdominis) and pulled your pelvis into an exaggerated anterior tilt.
Then, the moment your baby was born, your physical workload skyrocketed. You were suddenly lifting 10kg car seats with one hand, nursing in awkward hunched positions for hours on end, carrying toddlers perched on one hip, and surviving on broken sleep — all while your ligaments were still loose and your natural core corset was switched off.
Standard fitness classes tell you to do crunches, burpees, or heavy planks — which flare up vulnerable lower backs immediately. But doing nothing leaves your spine unprotected.
We need to wind back the clock to how you felt and moved before you had kids. And the only way to reverse that process is through thoughtful, orthopaedically adapted exercise that meets your body exactly where it is today.
If you recognise any of these 4 daily patterns, your spine isn't broken — it's simply missing deep, functional support.
Stepping out of bed like a 90-year-old, waiting 30 minutes for your lumbar spine to "unlock" before making school breakfast.
Your pelvis stays tilted forward from carrying, leaving your lower vertebrae compressed and aching after just 15 minutes of standing.
Holding your breath and bracing with one arm every time you bend over the cot railing, lift a car seat, or pick toys off the rug.
Making excuses when your toddler asks you to sit on the carpet, terrified that your back will seize up when you try to stand back up.
Total Value: £213 • Yours 100% Free When You Join Today
Join Kim live to ask your specific back questions, receive personalized movement modifications for your injury history (sciatica, disc herniation, fusion, postpartum tilt), and get direct form guidance so you are 100% confident you are doing it safely.
A quick-reference visual blueprint showing exactly which exercises are clinically safe for sensitive spines, which dangerous gym moves to avoid, and the ideal time of day to do each drill.
What to do in the critical first 15 minutes when your back suddenly "catches" or begins to spasm. Calms panic, relaxes muscle guarding, and avoids bed-ridden agony.
Simple, realistic grocery swaps and anti-inflammatory teas that calm systemic joint swelling and tissue irritation without requiring restrictive diet overhauls.
Targeted thoracic releases to relieve that burning knot between your shoulder blades and neck caused by prolonged feeding, rocking, or hunching over a laptop.
Try the 7-Day Back Pain Relief Challenge completely risk-free. If you don't feel noticeably looser, stronger, and more confident in your spine within 30 days — or if you are unsatisfied for any reason whatsoever — simply email Kim and you will receive an immediate, courteous 100% refund. No awkward questions asked. You can even keep all 5 bonus guides as our gift to you.
"After my second baby, my back was so stiff I dreaded picking him out of the cot. Chiro felt nice for an hour, but the ache always returned. Kim's 10-minute morning routine actually taught my muscles how to support my spine again. By Day 5 I could bend to tie my shoelaces without holding my breath!"
"I have a diagnosed L5 disc bulge and was terrified of doing any exercise. What I loved about Kim's reset is that she has 3 levels for every single drill. Level 1 was so gentle on my rug, yet it released the vice-like grip in my lower back. I can now carry my 3-year-old up the stairs without flinching."
"My GP basically shrugged and said bad backs come with having kids. Kim proved that completely wrong. These 10 minutes fit perfectly into my morning before the school rush. I feel lighter, more upright, and I finally have my active life back. Best £27 I have ever spent on my health."
Kim Karlsson is a Level 3/4 Orthopaedic Movement Specialist and the founder of Back to You. After breaking her spine at age 8 and undergoing three major spinal operations (including an L5/S1 permanent spinal fusion), Kim dedicated her life to mastering safe, clinical movement for complex backs.
She has spent over 15 years working closely with physiotherapists, orthopaedic surgeons, and hundreds of postpartum mothers across the UK. Her mission is simple: to prove to mothers that their bodies are not broken, and that thoughtful, adapted movement can unlock lifelong spinal freedom.
Get instant access to Day 1, all 7 daily video classes, the live Q&A support session with Kim, and all 5 bonuses for just £27.
We securely process payments with 256-bit bank-grade encryption
BACKED BY OUR UNCONDITIONAL 30-DAY MONEY BACK GUARANTEE
