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12 test spots: 8-Week Lower Back Rehab, €7 instead of €97I'm Marina, a Pilates and rehabilitation specialist in Portugal...
22/09/2026

12 test spots: 8-Week Lower Back Rehab, €7 instead of €97
I'm Marina, a Pilates and rehabilitation specialist in Portugal. Thirty years of working with back pain, most of it with women who'd been told their choices were painkillers or surgery.
Before my 8-week program goes out properly, I want twelve of them to go through it and tell me the truth about it.
You'd get the whole thing. Eight weeks of guided Rehab Pilates you do at home, start to finish.
What I want back is your honest opinion at weeks 2, 4 and 8. The parts that confused you. The ones you quietly skipped.
€7 instead of €97. Not free, because free programs don't get finished.
One thing to check first. This is for general lower back pain, not for pain that travels down your leg. The checklist below sorts that out in about two minutes.
If it fits, message me and I'll walk you through it.
Checklist: https://goddupilates.com/is_this_program_right_for_you
WhatsApp: https://wa.me/351912232216

14/09/2026

I demonstrate a simple standing hamstring stretch using a fence while walking. I explain how to maintain a neutral spine, tilt the pelvis forward, and lower the torso to target the front leg’s hamstrings, avoiding spine flexion. I recommend holding for 20-30 seconds per leg, repeating 2-3 times.

Full study is in my SCIENCE highlight, with the link. That is where every research post I do will live from now on.Do yo...
22/08/2026

Full study is in my SCIENCE highlight, with the link. That is where every research post I do will live from now on.
Do you measure anything with your clients, or do you go by how they feel and how they move? I’m curious where most of us actually sit on this.

Every day you put off real rehab, that back pain gets more time to settle in for good. ⚠️Our 8-Week Lower Back Rehab Pro...
14/08/2026

Every day you put off real rehab, that back pain gets more time to settle in for good. ⚠️

Our 8-Week Lower Back Rehab Program is built for general lower back pain. Do it from home, no clinic needed.

65 lessons, 15 workouts at 25 minutes each, with assessments built in along the way.

Right now it's €47, 85% off for pre-launch.

Nobody's back fixes itself. Start today. 💪

07/08/2026

Every coach has a story. This is why mine matters to you.

For years, I believed that working harder was the answer.

As an athlete, then a fitness studio owner, I pushed myself-and encouraged others to do the same.

But pain doesn’t always respond to effort.

The more people I worked with, the more I realized that strength alone isn’t enough. You can be fit, motivated, and disciplined… and still wake up with a back that doesn’t cooperate.

That realization changed the direction of my career.

It led me to study movement more deeply, to question traditional exercise, and to dedicate my work to helping people move with confidence instead of fear.

Today, everything I teach is based on one simple belief:

Your body isn’t broken. It just needs the right strategy.

If you’re here because you’re tired of living with back pain, stiffness, or the feeling that your body is holding you back…

Welcome.

You’re in the right place. 💙

👇 I’d love to know-where are you following me from?

healthyaging corestrength goddupilates backpainrelief mobility

04/08/2026

Top golfers don’t just practice their swing. They build the body behind it.

Today I noticed one of Japan’s top golfers using a movement that looked very familiar.

It’s a classic Pilates and rehabilitation exercise that develops the qualities every golfer needs:
✔️ shoulder stability
✔️ core strength
✔️ hip control
✔️ anti-rotation strength
✔️ better force transfer through the body

I showed three different versions so you can choose the one that matches your level.

Remember: the goal isn’t to make the exercise harder. It’s to make your body stronger and more efficient.

Which version would you try first?

Scan Results vs Back Pain. One of the things I hear most during a first assessment is:“My scan came back normal… so I do...
03/08/2026

Scan Results vs Back Pain. One of the things I hear most during a first assessment is:

“My scan came back normal… so I don’t understand why my back still hurts.”

And honestly, that can be more frustrating than getting a diagnosis.

At least a diagnosis gives you a direction. A “normal” scan often leaves people wondering if the pain is all in their head.

It isn’t.


A scan is just a snapshot. It shows what your spine looks like, but it can’t show how it’s moving or how your muscles are working together.

It can’t see that the deep muscles that are supposed to support your spine have gradually stopped doing their job, while the bigger muscles have been working overtime to compensate.

That’s often where the pain comes from.

It usually doesn’t happen overnight. It builds slowly after months or years of sitting, moving less, or protecting your back after one painful episode. And none of that shows up on an MRI or X-ray.

The good news?

If nothing is structurally wrong, you’re not trying to “fix” a damaged back. You’re teaching your body to move and support itself properly again. That’s a very different problem—and one that’s often much easier to improve than people think.

That’s exactly why I created my 8-Week Lower Back Rehab.

We start with an assessment to identify which muscles your body isn’t using well. Then we rebuild those movement patterns with simple, targeted sessions that take about 15 minutes a day.

No fancy equipment. Just the right exercises, in the right order.

So if you’ve ever been told, “Everything looks normal,” but your back still hurts, don’t ignore it—and don’t convince yourself you’re imagining it.

You’re not.

Save this for the next time your back reminds you it’s still there.

And when you’re ready, the link is in my bio.

02/08/2026

I share a simple five-minute morning routine to ease back stiffness, featuring three gentle mobility exercises for the spine and hips plus two activation exercises, all done by your bed before coffee. No equipment or mat required.

01/08/2026

There are three lifts your back actually needs, and this is just one of them. One for light stuff, one for heavy stuff, one for everything in between. Grab something the wrong way, and that’s usually when a back “suddenly” goes.

I teach all three inside my 8-Week Lower Back Rehab. Not just how to do them, but when to use each one, so picking things up doesn't catch you out.

Which of the three is new to you? 👇

Founding Member access: link in bio.

Endereço

Lisbon

Horário de Funcionamento

Segunda-feira 09:00 - 17:00
Terça-feira 09:00 - 17:00
Quarta-feira 09:00 - 17:00
Quinta-feira 09:00 - 17:00
Sexta-feira 09:00 - 17:00

Telefone

+351912232216

Website

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