Get stronger so your lower back doesn’t hurt anymore.
A step-by-step Pilates program designed to build a strong and healthy lower back.
‘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.’
To be healthy, your spine needs stability.
Before you start using any other tools - stretching, mobility work, weights, you need to build stability first.
A stable spine is a healthy spine.
Start building stability that will make your spine safe and healthy.
Your lower back hurts because your spine is repeatedly pushed and pulled by the movements you do every day.
Sitting for long hours.
Putting the dishes to the dishwasher.
Exercising.
Sleeping.
Muscle tension from stress.
If your spine lacks stability, even the simplest movements you repeat could be contributing to the pain.
Your spine needs stability to be healthy.
A stable spine doesn’t hurt.
Lower Back Rebuild creates stability in your spine step-by-step.
Building stability is like magic. Because the better stability of the spine, the more resilient it is.
When you improve the stability of the spine, your pain decreases.
Here’s what you’ll be able to do:
Learn how to train stability
Learn how to exercise correctly and precisely
Use your new skills in any exercise you do
Build stability and strength, so your spine is supported
Drop harmful ways of moving and replace them with healthy ones
Know exactly how to take care of your lower back
What you’ll get:
Lifetime access to the class library
15 shorter classes (20-30 mins)
8 full classes (45-55 mins)
Instructional videos
A structured path to follow
Classes progressing step by step
Live support
6 live online classes on Zoom,
and their recordings in the library
What’s inside:
Module 1: Building The Foundation
Breathing mechanics
Core activation
Glute & hamstring strength
Upper back strength
Fundamental flexibility
All exercises 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
What some of my students have to say!
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.
Have Any Questions?
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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.
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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.
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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.
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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.
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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 Teacher
Hi, I’m Maja, and I am here to help you build a healthy lower back, so you don’t feel pain anymore.
I understand this problem on a personal level, because I used to struggle with lower back pain since I was 19 years old.
I had disc bulges that repeated many times, and I spent more than a decade in pain - despite being strong and exercising regularly.
But this experience helped me develop a very effective and detailed Pilates program that has helped countless clients - Lower Back Rebuild.
For 12 years, I’ve been helping clients with 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: you shouldn’t have to go through life with lower back pain.
I’d love to support your lower back journey with Lower Back Rebuild!
Every day you spend without the right exercise, you deepen your lower back problem.
The pain could become severe.
Your condition could cause more serious problems as a result of ongoing, long-term issues.
A lot of people wait until the last moment to start doing what they need to do. Don’t wait.
Don’t wait for your back to start screaming at you to take action.