Then 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.
1. You've been seeing pain management specialists but relief is temporary.
You've seen them all; chiropractos, physios, massage therapists, pain management specialists. The treatments help but you always need to go back to get "fixed" again because relief never lasts.
2. You've been doing it all on your own. Information overload and confusion is slowing down your progress
Every hour in the day you're 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". This is called information overload and it causes you to focus on everything at once, and when you get a flare, you just wanna throw in the towel.
3. You can't predict when you'll get another flare-up.
You're scared to get injured again, to pull a muscle or hurt your back again so you become so cautious and paranoid about everything. We all know that being sedentary is not the way to go either but what on earth can you do that is safe and easy on your body.
Access to me for 8 weeks through phone calls/skype and email
- You get one-on-one private time with me for 8 weeks to help you transform your health. I'll be coaching you closely to show you what to do step-by-step so you never have to guess or wonder again.
Private Member's Area FULL of Training Videos You Keep Forever
- LIFETIME access to the Build Your Body Back Membership area 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
You Will Get:
8 Modules packed with step-by-step instructional videos for each step of the process. No more guessing around.
Each module includes a 1:1 coaching session with to guide you through it.
+ How to uncover and get rid of negative beliefs that are sabotaging your health and create empowering ones that support your healing.
+ Learn simple mind-body exercises to help you tune more into your body and create a deeper sense of relaxation and ease.
+ How to use journaling to build a better connection with yourself and your body.
+ Find your happy posture where you can sit, stand and lie down without pain.
+ Learn the 3 movement patterns you're doing wrong everyday that are making your pain worse and how to fix them.
+ A full tutorial on how to move around without triggering the pain (we'll cover things like cleaning, vacuuming, opening doors and bending over).
+ This is one of the most important exercises in the program where we pinpoint the pain triggers. You'll have many aha moments finally knowing 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.
+ We'll identify weakness areas that are failing to support your spine and hips.
+ Get started on guided exercises to restore the core and hips and add stability to the lumbar spine.
+ You'll finally learn how to activate your deeper core to support your back. If you've been sucking your belly in, this will be a game changer for you.
+ Also learn what exercises to eliminate right now!
+ The stretches to eliminate IMMEDIATELY that are slowing down your progress and causing you more pain, and little-known stretches that'll help you restore your posture.
+ How to properly use a foam roller to release trigger points, and which muscles should you foam roll.
+ How to structure your recovery to break free from endless stretching and let your body heal.
+ How to structure your exercise or workout routine to stay pain-free.
+ The proper way to warm up to avoid injuries that don'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.
Coach Sofia has great listening skills. When you are describing what activities you do and when you are having pain, 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 sayingAna
And now I want to share with you the principles, practices, and routines that have healed my body and which I’m confident can help you too. 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 and I want to share with you everything I know that I’ve learned so you can transform your health and life. Because I believe you can.
Ready to get started?
When you apply, I'll contact you to schedule a free call with me. We'll talk specifically about your condition, your goals, pricing and if you're a good fit for this program.
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.Helen
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.Lucia
I understand much better what is going on with my body and that allows me to move forward now and start finding that balance that works for me.
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. I completed her “5-Day back pain challenge” and that was the changing point in my journey. I realized I needed to not just change my diet and exercise, but I needed to change my attitude about life and pain! After all her encouragement 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. With this knowledge, it will be possible to finally find a recovery method that works for me!Denise
How much does the program cost?
We’ll discuss pricing and available payment plans during your free discovery call. Apply while enrollment is open to book your free call. 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.
This program is for those who are committed to fixing their back problems and are also willing to invest in their health.
I share with you everything I know to help you get results, and all I need from you is your commitment and wiliness to apply what I teach you. I’ve spent thousands of dollars into my own education and training and I hold nothing back from my clients.
Nothing has worked before, how is this any different?
The reason why nothing hasn’t worked before is that the traditional route to fix back pain is to numb the pain and reduce the symptoms through passive therapies.
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.
PS: I take a holistic approach to healing. So if nutrition has been an issue for you, we’ll address that too.
How 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. 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.
How much actual time do I get with Sofia?
TONS! For eight weeks you get 8 coaching calls. You can use your calls however you’d like. If you need extra accountability on a given week and want to book another session you’ll have access to my calendar to schedule or move sessions around.
You also get email support so that when something comes up, you can let me know about it.
Do 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.
When 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.
The reason why I can’t accept more than 8 women is that I want to be fully present with my clients. I want to give you my full attention, support and accountability and actually build a small community of women all working towards the same goal in each round.
I 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. Start by applying now. You get a free call with me where we talk about the details. There are always workable solution, and everything is figureoutable
Who 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 email@example.com 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.
Is 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 actually be introduced to 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 little 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.
I have one more question, where do I reach Sofia
You can reach out to me here: firstname.lastname@example.org
I love having somebody to talk about my concerns and to listen 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.Ana