From: The desk of Kim Karlsson

Level 3/4 Orthopaedic Lower Back Specialist · Founder, PilatesCOREuk

Re: How busy UK mums can reset lower back pain, protect their spine, and pick up their kids with zero fear
(and why conventional fitness advice keeps you in pain)

Kim Karlsson, PilatesCOREuk founder & 3x spinal surgery survivor

Dear Busy Mum,

If you wake up in the morning, swing your legs over the edge of the bed, and hesitate for three seconds before standing because you're dreading that deep ache or sharp catch in your lower spine...

If you've ever stood frozen at the kitchen counter because your lower back "caught" while reaching for a mug or unloading the washing machine...

Or if you hold your breath every time you bend over the cot to lift your baby, praying your back won't go out...

I want you to take a slow, deep breath right now:

1. You are not broken. Your spine is not ruined.
2. What you’ve been told about fixing your back is likely what is keeping you trapped in pain.

For years, well-meaning GPs, family members, and generic fitness influencers give mums the exact same stale advice:

"Just rest until it calms down."
"Take paracetamol and ibuprofen."
"Do more planks and sit-ups to strengthen your core."

Here is the brutal truth:

Resting leaves the deep stabilising muscles that support your spine dormant and weak. Painkillers merely numb the warning light on your dashboard while the underlying inflammation and tension get worse. And aggressive gym exercises like planks, sit-ups, and intense reformer classes actually increase spinal strain and trigger acute muscle spasms.

That is why so many mums find themselves trapped in a vicious loop: rest for two weeks, feel a little better, try to exercise or bend over to pick up a laundry basket, and BAM — another agonizing spasm leaves them flat on their back for two weeks.

I Know This Agony Intimately... Because 13 Years Ago, I Was Stranded On The Carpet With My Newborn Baby

When I was a child, I suffered a severe spinal injury — breaking my back. I grew up managing structural fragility, but nothing prepared me for what happened when I became a mother.

13 years ago, after giving birth to my son, my lower back completely gave out.

The disc damage was so severe, the nerve pain so blinding, that I literally could not lift my newborn baby boy out of his cot.

Can you imagine the heartbreak of being a brand-new mum, hearing your baby cry, and your body physically refusing to let you pick him up?

I had to nurse him on the carpet. I had to change his nappies on the floor. I literally ate my own meals sitting on the living room rug beside him because bending over to lift him or getting up from an armchair was excruciating agony.

The mum-guilt and helplessness ate away at me every single day. I felt like a failure as a mother.

Desperate to find a way out, I placed my faith in surgery. Over the following years, I endured three major spinal operations:

• A microdiscectomy to cut away herniated disc tissue.
• A lumbar decompression surgery to carve away bone and free compressed nerves.
• And finally, a permanent L5/S1 spinal fusion — with titanium rods and screws bolted directly through my lower vertebrae.

Surgeons told me my active days were over. They warned me I would always have to "manage" my back, avoid heavy lifting, and accept limited mobility for the rest of my life.

Lying in that hospital bed after my third surgery, I had the biggest epiphany of my life:

Surgery alone would never fix me.

A surgeon can cut, fuse, and bolt bone together. But a surgeon cannot teach your deep stabilizing muscles how to fire when you're bending down to pick up a dropped toy. A surgeon cannot teach your nervous system to stop panic-guarding every time you lift a bag of groceries.

If I wanted my life back — if I wanted to run around with my son and be the active, fun mum he deserved — I had to take radical action.

The Breakthrough: Developing The ADAPT Method™

I spent the next decade studying clinical biomechanics, spinal rehabilitation, and orthopaedic movement.

Pilates held the key to deep core stabilization — but I quickly discovered a painful truth: standard Pilates classes are dangerous for women with compromised lower backs.

Standard gym classes rush through aggressive spinal flexion, 100-rep ab crunches, and extreme twists that spike spinal pressure. For a mum with a vulnerable spine, that is a direct recipe for an acute spasm.

So, I completely adapted the movements. I stripped away every risky twist and forward crunch, building The ADAPT Method™ — a proprietary clinical movement framework created specifically for mums with bad backs.

Instead of rigid, exhausting workouts, the ADAPT Method gives you scaled-down, back-safe Pilates movements rooted in safety and intelligent biomechanics. Every single exercise is adapted for sensitive backs, providing you with three distinct levels (Level 1, Level 2, and Level 3) so you can always choose whatever is safest for your back on any given morning.

It is engineered to fit seamlessly into real, chaotic family life — taking just 10 quiet minutes on your living room rug in pyjamas without gym gear, childcare, or sweating. And with daily video drills delivered straight to your email every morning, you can track your progress, stay supported and accountable, and gently rebuild confidence day after day.

I built the Back to You 7-Day Reset because I wish with all my heart I had access to it 13 years ago.

If I had known these 10-minute micro-drills when I was sitting in tears on that carpet with my baby, it would have saved me years of pain, thousands of pounds in useless treatments, and three traumatic surgeries.

Here Are Just A Few Of The Discoveries Waiting For You Inside The 7-Day Reset:

• The 2-Minute "Morning Roll": Scaled-down, back-safe Pilates movements you do right in bed to release lower back tension before your feet even touch the floor — so you roll out feeling mobile and ready.
• The "Toddler Lift" & Cot-Reach Hip Hinge: The single mechanical tweak for picking up your child, cot-reaching, or unloading the dishwasher that transfers 80% of the strain away from your spine and into your powerful glutes.
• The Shoe-Tying Breakthrough: How to bend down to tie your trainers or put on socks without holding your breath or anticipating a sharp pinch in your lower back.
• The 3-Level "Safe Zone" Movement Scale: How to instantly pick the right level (Level 1, Level 2, or Level 3) for your back on any given morning so you build strength and mobility without ever triggering pain or spasms.
• The Desk & Car Headrest Realisation: How to reverse the dreaded "slump compression" in 60 seconds while driving or sitting at your laptop, so your neck and lower back relax without throbbing.

Ready To Start Day 1 Today?

Join hundreds of UK mums who have rebuilt their confidence and reclaimed active family life for just £27.00.

START THE 7-DAY RESET NOW (£27)
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