Fix Your Lower Back Pain Without Stretching 10 Times a Day.

If you're putting your whole life on hold because of back pain, keep reading...

Do you wake up every day and and think to yourself:

  • How am I'm gonna get through another 8-hour work day with this back pain?
  • Ugh, I feel like I'm 90. Am I gonna be stuck with this forever?
  • I miss working out and being in shape. How can I exercise and not make it worse?
  • There must be something I haven't tried yet.
  • I stretch all the time. Why is this tightness not going away?
  • I'm gonna skip that movie night. I can't sit through a 2-hour movie anyways.

If this is you, I totally GET IT. Because I've been there.

How would it feel if you could...

Say YES to going out for dinner or to watching a movie, without worrying if you'll have a spasm in the middle of it.

Sit, drive and move without thinking, not once, about the pain or feeling the need to stop to stretch.

Get back in shape injury-free.

Get a few months without a single relapse and feel so proud of how far you've come.

I want to help you get there

Here's where you're probably stuck:

1. You've been seeing pain management specialists but relief is temporary.

You've seen them all; chiropractos, physios, massage therapists, pain management specialists, etc. The treatments help but you always need to go back to get "fixed" again. Relief never lasts.

2. You've been doing it all on your own. Information overload and confusion is slowing down your progress

You're always thinking: "Should I foam roll first or stretch", "Which core exercise should I do", "I wonder if I'm doing too much or too little", "let's Youtube more stretches". This is called information overload. You do everything at once and when you get a flare, you just wanna throw in the towel.

3. You can't predict your next flare-up. 

You're scared to get injured again, pull a muscle or hurt your back so you become so cautious and paranoid about everything.  You know that being sedentary is not the way to go either, but what on earth are you supposed to do?

You can break free from this cycle now.

Let me take you by the hand, and walk you through my step-by-step process to eliminate your lower back pain, once and for all, and get you back in shape.


An 8-week coaching program where I'll show you how to get rid of lower back pain and move pain-free even if nothing seems to be working.

You don't have to live with back pain



  • Know you can heal your body and just need to know from where to start. You've been stuck in information overload, aka youtube videos, stretches from Pinterest, trying out a million things at once and nothing to show for it except short-term relief.
  • Want to enjoy your life, your work, your family without the pain always in the back of your mind.
  • Want to have a step-by-step process to follow. You've already spent years guessing and experimenting, and want this year to be different.
  • Are craving guidance and support from someone who understands exactly where you're at. And truly understands what you're going through.

Here's what's included

One-on-one coaching calls with Sofia

  • You'll be guided by me each week. Get ready to have tons of aha-moments, and finally understand what's been keeping you stuck. Typically, my clients start seeing results after 2 weeks.

LIFETIME access to the Program's training videos - watch and re-watch anytime and anywhere

  • The Build Your Body Back Membership area is packed with training videos for every step to getting you pain-free. You'll have everything you'll ever need to properly recover and strengthen your body.
  • BONUS training videos to supplement your learning added on a regular basis. Like 'The Stretching do's and don'ts' training where you'll understand how to properly stretch and what stretches to eliminate NOW that have been sabotaging your recovery

In detail, here's what you'll get:

Each module includes a 1:1 coaching session with me to guide you through it.



      + We’ll shed some light on negative beliefs that are keeping you stuck. Beliefs like “I’m doomed”, “I have to learn to live with this”, “I’ll never be able to get in shape again”.

      +Simple mind-body exercises that’ll help you release tension, spasms and enjoy a good night sleep.

      + Little-know journaling techniques to help you reach your health goals faster.



      + Pinpoint your pain triggers, and understand why you keep having flare-ups.

      + Get crystal clear on why your pain changes throughout the day, and why certain activities are fine to do while others feel more painful.

      + Identify muscle weakenesses that are failing to support your spine and hips.



      + Learn the nuts and bolts of pain-free movement and simple postural tweaks that’ll allow you to sit, stand and lie down without pain.

      + Fix the 3 major movement patterns you’re already doing everyday that are making your pain worse.

      + A full tutorial on how to move around without triggering the pain (we’ll cover things like cleaning, vacuuming, opening doors and bending over).



      + Do you keep throwing out your back? Find and fix the muscle imbalances that are causing that.

      + Learn the proper way to to strengthen your core (the majority of people do it wrong), and why sucking your belly in is a dangerous fitness advice that’s hurting your back)

      + Also, learn what exercises to eliminate right now!


    This week will give you the space to integrate and implement the principles of the modules. Our coaching session will be focused on giving you guidance and support and addressing any challenges.



      + The stretches to eliminate IMMEDIATELY that are slowing down your progress and causing you more pain, and learn little-known stretches that do work.

      + Foam roll the right way. If foam rolling your glutes made your pain worse, you’ll learn why, and how to do it right.

      + How to break free from endless stretching and let your body heal. I’m not talking about yoga here (if that’s what you love doing). I’m talking about mindless stretching 10 times a day to get the quick short-lived relief.



      + Want to start exercising or joining a gym? I’ll teach you how to workout, and get in shape while avoiding pain and injury.

      + Get my injury prevention warm-up routines that won’t make you want to scream from pain (no jumping or running here).

      + The BEST core exercises to include in your workouts, and when to do them.



    This week will give you the space to integrate and implement the principles of the modules. Our coaching session will be focused on giving you guidance and support and addressing any challenges.


    Sofia has great listening skills. When you are describing what activities you do she intuitively and with knowledge sees what exactly you are doing that it is aggravating or triggering the pain. She, for example, noticed by listening to my stories, that standing one-legged balancing exercises trigger my pain. I didn't realize it until she made me notice what I was saying



    BONUS #1


    (97 value)

    The Bootcamp is full of core and glute strengthening exercises to supplement this program further. You'll get it for free!

    BONUS #2

    An Introductory Clarity Call

    ($97 value)

    Get a free clarity call with me when you apply. Get tons of guidance and feedback before you even start the program.

    BONUS #3

    2-Week Email Support (Post-Completion)

    ($199 value)

    Stay on track, stay motivated and get support even after you've finished the program. You'll receive an additional 2 weeks of email support and coaching!

    I believe in the process I've put together so much because it helped me heal a herniated disc, recover from piriformis syndrome and spinal arthritis.

    Your body can heal itself, but it needs the necessary tools to do so.


    • 9 one-on-one coaching calls guiding you through the program
    • LIFETIME ACCESS to training videos for each module inside the program
    • Bonus training videos added on a regular basis
    • Access the the Back Pain Bootcamp
    • A FREE introductory clarity call
    • Additional 2-Week email support after completion



    I am a Certified Strength Coach, and creator of this program. This program is everything I WISHED I knew during my dark, back pain journey.

    For years I struggled to heal my body and felt like I was only moving backward. I was stuck in short-term, symptom based treatments and doing a million things at once to get better. If you try everything, something’s gotta work right? well, my body couldn’t take it, and I got sicker and sicker.

    I felt alone and stuck. I literally tried every single treatment out there and my only option was to suppress my immune system and take pain-killers.

    Eventually, I came to the realization (the hard way) that nothing external was going to fix me. I got OBSESSED with learning everything I could about holistic healing, anatomy, movement, and nutrition.

    I went through a lot of trial and error, but my health transformed in the process. Flare-ups were less and less frequent and found myself back to the gym and living normally!

     As a coach, I hold nothing back. I spent thousands of dollars in courses, workshops, books, and seminars to learn everything I can about the body and the mind. Inside this program I'll share with you everything you need to know so you can transform your health and life. Because I believe you can.


    I  didn’t know whether I’d learn anything new

    I would highly recommend working with Sofia. Finally, someone who understands all aspects of piriformis syndrome and the impact it has on everyday life. She offers constructive, practical advice that can be implemented straightaway and tailors it to your situation. I’ve learned a lot about good postural habits and the importance of having a positive mindset. I have previously been overwhelmed with information online and from many, many different healthcare professionals but with Sofia’s help I feel more in control and am heading in the right direction on my healing journey.


    Sofia is always my go-to source whenever I have a question about health or how to exercise to prevent injuries and pain. I appreciate that she’s talking the talk and walking the walk, it encourages me to do the same for my own health.


    I thought it would be impossible to figure out just where my pain was coming.

    Sofia is a compassionate coach that has been through the chronic pain journey herself! I have had hip pain and sciatica that no doctors, blood tests, or MRI’s could figure out. According to all of them, I was a normal woman and they shrugged me off as just needing to maybe try some yoga or some type of relaxing exercise. I had hit rock bottom, I was frustrated, sick of doctors appointments and copays, sick of trying diet and exercise programs that left me in worse condition than before. Then I happened to find Sofia’s YouTube channel and website and that was the changing point in my journey. It was a no-brainer to try Sofia’s program! I thought it would be impossible to figure out just where my pain was coming from as all the doctors I had seen could never give me a definite answer on the subject. During the first couple weeks of Sofia’s program I couldn’t believe we had finally pinpointed exactly where my pain was coming from and the areas of instability and weakness I have.


    After 4 sessions I feel much better, I am not 100% there yet, but I am confident I will be there soon

    I love having somebody to talk about my concerns who truly listens to me. A regular Physical Theraphist doesn’t have time to listen. Coach Sofia is very intuitive, knowledgeable and a great listener. She really can spot what you need to work on just by listening and talking to you. She incorporates mindfulness into her coaching. She explains very well how to do the physical exercises you need to do, and her videos are very self-explanatory. At the beginning, I thought that it was going to be difficult to learn the workout through Skype sessions, but I found that this was not a limitation. Through her sessions, I realized what workouts to avoid, how to do more efficient exercises for my piriformis pain and what is the mind component that aggravates the pain. After 4 sessions I feel much better, I am not 100% there yet, but I am confident I will be there soon thanks to her tips and workout exercises to strengthen my core, gluteus, and back.

    • q-iconI really want in, do you offer payment plans?

      I know this is NOT some cheap online fitness program that just throws some videos and ebooks at you with no guidance or support. And you’re left to figure it all out on your own. You’ve tried going the information-overload way before, and now you’re here. Obviously, because it didn’t work.

      When you click the “Apply button” you’ll be able to choose the payment plan that suits your needs. 

    • q-icon Nothing has worked before, how is this any different?

      The problem with passive treatments (anything done to you like massage, adjustments, etc.) is they are focused on reducing symptoms and giving you a quick relief…until the next session. 
      The moment you stop stretching or getting that quick fix your symptoms are back because the triggers haven’t been identified and eliminated. Once you focus your attention on finding the pain triggers, teaching your body how to move properly, and incorporating daily spine maintenance techniques to reduce your pain sensitivity, your health will transform.
      The tools and knowledge you’ll get in the program will help you have a better quality of life as you reduce your pain, and save lots of time and money spent in traditional, symptom-focused treatments.

    • q-iconHow much time do I need to put in to see results?

      Great question! And my answer would be that it’s totally dependent on where you’re at and how coachable you are. Some of my clients see results starting week 2.  If you’re good at implementing new habits and small changes throughout your day you’ll see results faster. Some people find it hard to change or implement new things and it can take us 1-3 weeks to fully integrate certain things which is normal. It takes up to 3 weeks to form a new habit. Keep in mind that this is not a sprint and this program is meant to teach you new practices that you’ll take with you for life.

    • q-iconHow much actual time do I get with Sofia?

      TONS! For eight weeks you get 8 coaching calls. I’m always in touch with my clients.
      You also get email support so that when something comes up, you can let me know about it.

    • q-iconDo I get customized and personal support through this program?

      YES! This not a group coaching program. Once you meet with me you’ll be working together to craft a recovery plan that’s right for you.
      The membership area contains a lot of pre-made training videos for each module for you to watch before our calls so we can focus the coaching sessions on you and customize the videos for you. You’ll have access to those pre-made videos forever and I will tell you which ones to watch next based on your progress.

    • q-iconWhen can I join the build your body back program?

      You can apply to join now while enrollment is open! I have a limited number of space (8 women are accepted in each round) so when space is full you’ll be on the waitlist until the doors open for enrollment the next time.
       I want to be fully present with my clients. I want to give you my full attention, support and accountability.

    • q-iconI seriously NEED this, but...

      Our minds are designed to resist change and keep us in our comfort zone. Especially when making a commitment is involved. It’s not a surprise that only a small fraction of people reach their goals every year. Your mind will give you all the reasons why you can’t do this. But let me tell you this, how is your life going to be if nothing changes? How many years are you willing to live in the current condition with no change and no improvements? As a coach, I call people out on their excuses. And if your heart is saying yes to this program and truly know it’s time to change where you’re at, instead of coming up with excuses why it can’t happen, take action and do something different. 

    • q-iconWho is this not for?

      Unfortunately, if you’re suffering from a serious disc problem where your doctor has asked you not to perform any form of exercise for a while, or if you’ve had surgery, then this program may not be for you. It is outside the scope of my practice to coach people with serious back conditions where their backs can be very tender. If you’re not sure, ask your doctor first and you can email me here and we’ll talk more about if I can help you.
      This program is also not for people who are not willing to learn new things or making small changes in their lives. If you don’t want to make any efforts towards improving your health, I can’t make you do it. I am willing to provide you with all the support you need, knowledge and coaching, but it is 100% up to you to take that and implement it in your life.

    • q-iconIs this gonna be more work to add to my plate?

      The program is meant to reduce the load of unnecessary things you’re doing that aren’t even working. You’ll know what you should be doing. You won’t be given more exercises or more stretching. In fact, we’ll reduce everything (depending on where you’re at) until we investigate the pain triggers and see if the exercises you’re doing are what’s best for you. The program teaches you how to avoid pain as you move throughout your day and mindfully implement the small postural and movement changes. So it’s not about doing more, it’s about really understanding what’s going on and learning how the body functions and what is needed to get you pain-free.

    • q-iconI have one more question, where do I reach Sofia

      You can reach out to me here: