Ready to move, exercise and live fully again without your lower back running the show?
Overcome Lower Back Pain:
Rebuild A Strong, Resilient Back
With Structured Pilates-Based Training
If you:
• Wake up already aware of your back
• Feel limited in workouts
• Avoid certain movements ‘just in case’
• Are tucking your tailbone under to ‘protect’ your back
Lower Back Rebuild was made for you.
‘I just thought today how my back DOESN’T HURT. It is an amazing feeling! No pain. Everything is as it should be in my back.’
Pain can be annoying and sometimes scary, but it exists for a purpose.
Pain is just a signal that something isn’t working the way it should. It’s not the enemy. It’s asking you to change something.
And you already know exercise is the answer. Strengthen your core. Strengthen your glutes.
But if you have lower back pain, chances are some muscles are refusing to do their job. And usually those are the exact muscles that are supposed to support your spine.
For example, have you ever done a glute exercise and felt everything BUT your glutes?
Or done a back exercise and felt it only in your lower back, but nothing in your upper back?
You’re doing the movement, but your body isn’t using the right muscles.
And when the right muscles don’t engage, your lower back compensates.
Over and over again.
So how do you ever expect for exercise to help you get over your back pain if your muscles don’t do their job? If they don’t function as they are supposed to.
If the basics, the foundation of your body mechanics are not set in place.
Rebuilding the foundation is the KEY to overcoming lower back pain.
In every sense of that word - foundation of the mechanics, foundational strength, stability, mobility, flexibility.
Because when your foundation is right,
everything you build on top of it will stand strong.
But until that foundation is built,
the pain will keep finding its way back.
You put the work in, but nothing truly makes an impact.
You do the exercises, but instead of feeling stronger, your back feels irritated again.
Not always immediately. Sometimes a few hours later. Sometimes the next day.
And over time, that pattern wears you down. You start wondering if this is just how your body is.
If this is something you’ll simply have to manage forever.
If the pain will increase even more in the future.
And as someone who once lived in that exact cycle, I can tell you that it doesn’t have to stay that way.
I (Maja) know exactly how frustrating it is to live with lower back pain. I lived with it for 12 long years.
My first disc bulge happened when I was just 19. It happened again. And again. My lower back was a complete mess.
The constant pain was frustrating and exhausting. Even depressing.
I followed professional advice religiously. I did the exercises and tried everything.
I even became a Pilates teacher because I wanted to understand what’s happening in my body. And still, the pain kept coming back.
So I dove deep into searching for answers. It took almost a decade of working as a Pilates teacher to finally find the pieces that were missing.
Today, I’ve been pain-free for 3 years. After 12 years of suffering.
Stronger, more flexible, more capable than I was before my first injury.
And now that same method that helped me helps my clients rebuild their backs.
This method is a result of real life experience, and professional education and practice. It’s something I’ve lived and refined. Something that works.
And now, it’s yours.
Lower Back Rebuild isn’t just about doing exercises.
It’s about how you do them, in which order and
how aware you are while doing them.
Everything inside the program is built on three principles:
Technique:
Doing It Correctly
A lot of people with lower back pain are already exercising.
But they’re often reinforcing the same compensation patterns that caused the pain in the first place.
In Lower Back Rebuild, technique comes first.
You learn
- how to position yourself correctly,
- how to engage the correct muscles,
- tricks to make every exercise more effective.
Because when the technique is wrong, exercise only makes the imbalance stronger.
And when it’s right, even the simplest exercises feel like magic.
Progression:
The Right Order Matters
You can’t build strength if you’re randomly choosing exercises.
That’s why LBR follows a clear path of progression.
We start with the fundamentals and we build strength and control in them.
Then we gradually increase the intensity, step by step.
You learn each level of challenge and make it a part of you before advancing to the next.
And that’s when the exercise you do starts making sense for your body.
Mind-Body Connection:
Awareness Changes Everything
Exercises only work if your brain is
truly in charge.
I don’t just give you exercises to do.
I teach you what’s happening in your body.
What you should feel, what it means if you don’t.
How to adjust and control your body and movement.
As someone with background in psychology,
I know that strengthening the mind-body connection changes results dramatically.
Because ultimately?
Your mind is the boss of your body.
When technique, progression, and mindfulness come together,
your back no longer has to overwork.
Exercise stops irritating you, and you finally start building strength that actually makes a difference in how your back feels.
Imagine if you could…
🤍Wake up in the morning and enjoy lying in the bed without your back nagging at you.
🤍 Jump out of bed thinking about your day and not your back.
🤍 Put on socks effortlessly like it has nothing to do with your back.
🤍 Sit comfortably in any position.
🤍 Stand up from a chair without thinking.
🤍 Dance like there’s no tomorrow, without your back limiting you.
🤍 Enjoy your vacation fully - walk, drive, fly, hang out at the beach without your back deciding when it’s been enough.
🤍 Advance your workouts instead of always staying on the same level or feeling pain in exercises.
🤍 Trying new movements and workouts because your body feels strong and reliable.
If that sounds right, then…
You’re invited to:
A step-by-step Pilates-based exercise program
designed to rebuild your foundation and strengthen your body,
so your lower back can finally relax.
Inside you’ll get:
🥰 20–30 minute follow-along workouts
🥰 Longer 45–55 minute workouts
🥰 A clear progression from fundamentals to intermediate
🥰 A structured path toward strength and pain-free movement
And you get lifetime access, including ALL future updates.
You can rebuild at your own pace, and return to your favorite workouts whenever your body needs them.
What’s inside:
Module 1: Building The Foundation
Breathing mechanics
Core activation
Glute & hamstring strength
Upper back strength
Fundamental flexibility
All done lying on the floor - the safest and most supportive environment to master the basics.
Module 2: Building Strength
Progressions of foundational exercises
Kneeling positions
Deeper spinal stability work
Fundamental back extensions
Introducing the Hip Hinge exercises
With less support from the floor, your body needs to create stability on its own.
Module 3: Building Functionality
Advancing the floor exercises
Functional exercises (so you can sit/get up, go down/up from the floor, climb the stairs, etc - without pain and strain)
Whole body integration exercises
And more to come - stretches, mobility, fascia work!
What some of my students have to say!
How much does Lower Back Rebuild Cost?
If you’ve dealt with lower back pain for a while,
you know that it can be an ongoing expense.
Private sessions with a trainer can cost 50–150€ per hour
(depending on where you are in the world), and even then,
many don’t specialize in lower back pain.
Group fitness, Pilates or yoga classes can cost 50–200€ per month, but those classes are designed for general fitness,
not the specific problem of the lower back.
Online memberships and workout apps might be more affordable,
but again, they’re built for general fitness.
I get it, because I, too, spent a lot of money on physio sessions, private classes, group classes, workshops, books - everything I hoped would help me.
And that’s why I don’t want Lower Back Rebuild to be another ongoing expense.
I want it to be a tool that helps you build your strength and routine in exercise, and that you can use for life.
Health is the foundation of your life and it should be affordable and accessible.
That’s why you can join Lower Back Rebuild today for just:
97€
It is a one time payment, and you get lifetime access.
For an exercise program that you can use for months and years to come, as a Pilates practice that makes you strong, and most of all - that makes you feel good.
Less than a couple private sessions and less than a couple months of group classes.
But the value is a strong and reliable back.
And your body under your control.
And because I want to make it even more accessible if you need it, you can also join LBR for:
2 payments of 53€
Plus, there is a 90-day success guarantee!
I want my students to be happy! If you do the work, follow the program and ask for my help when you need it, and you don’t see a decrease in pain in 90 days, I’ll refund your money.
I commit to supporting you 100%. You commit to doing the work.
This program is for people who are serious about rebuilding their back, not just hoping it magically fixes itself.
To take rebuilding your lower back even further, you get:
BONUS #1: LIVE Group Classes
You’ll get access to recurring 6-class Zoom packs with me.
We train together so you get real-time guidance, and you stay accountable.
Estimated value: 800€ per year.
You get it included.
BONUS #2: Private Community Support
Access to a private Facebook group where you can:
• Ask questions
• Post videos for feedback
• Get direct guidance
• Connect with others rebuilding their backs
Doing this alone is harder, and support speeds up results.
Have Any Questions?
-
In LBR you will find 3 types of classes.
1. the main workouts which are taking you through the program step by step. They are 20-30 minutes long.
2. 50-55 min classes for more practice opportunities.
3. live classes with me that are between 45-60 minutes, and there are recordings of these classes, too.
The short classes are the most important ones, and I made them shorter so it can be easy to fit them into your day. The other classes are there to support your process, and you can choose them on days when you have more time.
-
This really depends on you, your time, your determination, as well as your pain level.
If you practice more often, you will feel results quicker. If you practice less often, the timeline might get longer.
If you have a more stubborn problem, you might need to do more often, and if your problem is mild, once or twice a week might be enough.
I had students achieve results with 2 times in a week, and also there are some that love these exercises so much and do them every day.
For the most optimal measure, I recommend 3-4 times in a week.
What is more important is slowly building a habit of exercising, no matter how many times a week you can do. Consistency is more important than frequency.
-
This question is really impossible to answer, because every person is different, every body is different, everyone’s mindset is different (as anxiety, stress etc can influence your back as well), and everyone can dedicate different amounts of time and focus to exercising.
I had students whose pain was gone after 2 weeks, and I myself needed around 3-4 months as my problem was very complicated.
Building muscles and changing movement patterns is a process, and there is no certainty in how much time is needed.
What I can say with certainty is that exercising method that I teach works, and to pull the timeline closer to you, just make sure to bring focus to each time you exercise.
-
When you join the program, you start from zero literally, and you slowly progress one step at a time.
You can stay on a level if it feels right, for as long as you need, and you don’t have to rush yourself to harder exercises.
So I would say - no, these exercises are not too hard, they are very suitable for beginners or people who feel like they are not very strong right now.
-
The program starts from zero, so there are exercises which are basic, and then the intensity increases as you continue through the program.
But, hear me out. :) If you have any level of lower back pain, you will benefit SO much from going through the basics.
Because for people who are already exercising and have strength, sometimes it’s enough to just fix the way they move and do exercises and their pain goes away.
And plus, then you’ll be getting better results even with the advanced work because your technique will be cleaner.
Meet Your Instructor
Hi, I’m Maja, and I specialize in helping people move from living with lower back pain to becoming ‘mindful athletes’ - resilient, mindful and athletic.
For 12 years, I’ve been guiding clients through safe and effective exercise, backed by a wide range of training and certifications:
Two Pilates Teacher Trainings (MK and BASI)
Pilates Mentor Certification (BASI Pilates)
bodyART Certification
Fascia-Focused Training
Plus many workshops and continuing education courses
At the core of my work is a simple belief: movement should make you healthy & fit, energized and clear minded.
And the first step to becoming this is (re)building your foundation, because when you have a strong foundation, you can build any building you like - and it will stand strong.
I’d love to support your lower back journey with Lower Back Rebuild, and I’m excited to see you move confidently and without pain!
Are you wondering if Lower Back Rebuild is the right place for you?
This program IS for you if:
You spend a lot of time sitting.
You have chronic or recurring pain
You want to exercise and know that exercise needs to be a regular part of your life
You are exercising or tried exercising but it didn’t help you
You want to understand your body and how it works
You like body & mind, Pilates style exercise
You know that exercising is a process, not a magic pill
and are willing to commit to the process
You want to take your body and health into your own hands
This program is NOT for you if:
You need physiotherapy - this is NOT what I do, I teach exercise
You don’t actually want to exercise
You are looking for a quick fix/’magic’ exercises
You aren’t willing to slow down and spend some time learning and practicing the basics
You are looking to just relieve your symptoms, but not build real strength in your body to carry you forward
You don’t believe details in exercise matter
One last message for you as we wrap up:
I know what it’s like to live with lower back pain.
The obvious physical pain, but also the quieter pains underneath it.
The way it lowers your mood and makes you irritable.
Makes you feel alone sometimes, because people around you might not fully understand.
I’ve been there. That’s why I don’t want you to wait another day
to start taking care of your lower back the right way.
Life isn’t meant to be lived in a bad mood, constantly aware of one body part.
Your body is meant to feel strong and move freely.
To support and carry you in your life, not burden you.
That’s why Lower Back Rebuild exists. To help you build a healthy,
resilient back and the skills to support it for life.
Whether you decide to join or not, please don’t ignore your back.
Don’t wait until it forces you to slow down even more.
You deserve to move freely. To exercise for joy.
To live without your back deciding what you can and can’t do.
And if you’re ready to rebuild properly, I would truly love to guide you.
With love,
Maja ❤️