12-Week
Back Freedom Program
Are You Ready For Your Back Pain To Stop Running The Show?
For the women in mid-life - you've managed, adapted, and made yourself smaller around your back pain for long enough. This is for that deep part inside of you who knows you're ready for a change.
Does This Sound Familiar?
You’ve tried all the physio, massage, and osteopathy - but your back pain isn't getting better.
These modalities may give you temporary relief - but you always find yourself back in the back pain cycle.
You're worried exercise will make it worse.
You’ve had flare-ups after movement before - so it’s hard to know whether movement is good or irritating for your back, and knowing where to begin feels confusing.
You've lost confidence in your body.
Your back feels unpredictable and you don't know what you're going to get on the day. This often means you're mentally ten steps ahead when exercising as you're waiting for the back pain will kick in. This can often leave you lacking confidence and trust in your body day to day, and during movement.
You don't have real consistency in your routine.
You might be doing the odd Pilates class - but when your back flares, you stop from fear of making it worse. And then you're back to square one, and a familiar cycle keeps repeating itself.
Imagine If...
You could get out of bed in the morning without your back being the first thing you think about.
And you got back to doing the things you love - the big walks, the family gatherings, swimming, gardening, showing up better at work - and you stopped spending your precious energy worrying about your back pain all the time.
Imagine not needing the next appointment, the next fix, the next pain-relief pill - because your back finally feels predictable, supported, and under your control.
These are the kinds of life changing shifts the Back Freedom Program is here to support.
INTRODUCING
The Back Freedom Program
A 12-week program for women in midlife who are done living around their persistent low back pain - and are ready to reduce their pain, let go of the fear, and to finally feel like themselves again.
You, and the people who love you deserve to experience the full you - not the version of you who has to play small because your back pain is taking all of your focus.
*WHAT'S INSIDE*WHAT'S INSIDE*WHAT'S INSIDE*
Take a peak inside...
Your Back Freedom Starts Here 👇🏼
1. The Back Freedom Method
You'll learn and implement the Back Freedom Method - Niamh's signature method for helping women in midlife overcome persistent back pain. Created from her own experience of overcoming persistent low back pain, what has got her clients real results, and her 6+ years of Pilates expertise.
(£2,000) VALUE
2. An Introductory Personalised 1-1 Session
You'll start with a personalised 1-1 session with Niamh - getting clear on where you are, what's been going on, and exactly what goals you want to achieve. From there, you'll receive a 12-week plan built specifically for you.
(£400) VALUE
3. Three Live Weekly Movement Sessions
Every week you'll have access to three live movement sessions - x1 Flexibility: Active & Release, and x2 Pilates: Strength & Ease. All designed to be supportive for your body and back - helping you build strength, control, technique, flexibility, and overall physical resilience, with real-time guidance from Niamh.
(£300) VALUE
4. One Live Weekly Coaching Call
Each week you'll have a live weekly coaching session with Niamh - where you get your questions answered, work through what's holding you back, and leave with clear guidance and tools to keep moving forward with confidence.
(£550) VALUE
5. Monthly Osteopath Sessions
Once a month, you'll have a live session with Rex Brangwyn - a highly sought-after osteopath with over 40+ years of clinical experience working with back pain (and yes, he's my dad!). Rex no longer takes on new patients, so this is a rare opportunity to get direct access to his expertise, ask him your questions, and get an osteopath's perspective on your progress.
(£900) VALUE
6. Community Access For Accountability & Connection
Stay on track with your goals, connect with women who truly get it - and always be and feel supported in your journey.
(£250) VALUE
This 3-month Program is worth £4,400 in value!!
But for the founders round, you join for just £795 - if you enrol before 15th May! 🎉
*BACK FREEDOM METHOD*BACK FREEDOM METHOD*BACK FREEDOM METHOD*
Inside the program, you'll learn Niamh's signature Back Freedom Method👇🏼
PHASE 1
Clarity
This first phase gives you the clarity you’ve likely been missing. This is the foundation on which everything else is built.
Finally understand why your pain has stuck around - and why with chronic pain, it's no longer just about your back.
Understand how your nervous system has been keeping you stuck - and how to start changing that.
Identify the wider influences driving your pain - hormones, stress, sleep, lifestyle - so you know exactly what to focus on.
PHASE 2
Calm
Knowing isn't enough - this phase is where you start embodying the change. You'll learn to calm your nervous system, respond to your body instead of spiralling, and begin to move with deep trust again.
Learn how to practically regulate your nervous system, reduce sensitivity, and calm the cycle of pain and flare-ups.
Learn how to become the calm, steady leader your body needs - so when pain shows up, you respond with confidence instead of fear.
Rebuild deep trust and confidence in your body - and learn what it feels like to feel safe in it again.
PHASE 3
Capacity
This is where everything comes together - your mind and body are finally on the same side, and you're ready to build on the stable foundation you've created.
Progress your movement gradually - finding the sweet spot between safety and challenge, so you keep moving forward without fear or setbacks.
Gain confidence in knowing exactly what movement to do on sensitive days, and how to keep progressing regardless.
Learn to be fully present in your body during movement - so fear stops running the show, and you get back to deeply enjoy movement again.
*BONUSES*BONUSES*BONUSES*
But that’s not all...
There's Also A Very Special Bonus....
🎉 One Extra Month In The Program 🎉
(£1,000) VALUE
You'll pay for a 3 month program - and receive a 4 month program! That's an extra month of live sessions, coaching, and expert support to help you reach your goals.
Join The Founders Round before 30th May 2026 to Receive This Incredible Bonus!
Why This Program Is Different.
Most back pain programs give you exercises and send you on your way. And if that worked, you wouldn't be here.
The truth is, most programs only treat the physical - and chronic back pain is never just physical. Research is clear: your nervous system, your movement habits, your mindset, your hormones, your stress levels, your sleep - they all play a direct role in keeping your pain going. That's why this program takes a whole-person approach. So you can actually get better.
And most programs aren't built for you. Women in midlife are one of the most underserved groups when it comes to chronic back pain - despite the research showing that hormonal changes alone significantly affect how you experience pain.
Many women leave appointments feeling dismissed - they are told to simply reduce their stress, or are made to feel it's all in their head. No real answers. No clear path forward. Just more confusion, and another cycle of feeling even more stuck than before the appointment.
In the Back Freedom Program, you won't just be given a set of exercises. You'll understand why your pain has persisted, what's been keeping it going, and exactly what to do about it - with live expert support every single week, a built-in osteopath with 40+ years of clinical experience, and a method that teaches you to become the expert in your own body.
No more depending on the next appointment. No more guessing. No more starting over. Just a clear, evidence-based path to improving your back pain.
Imagining the potential
Your Journey After the Program
Imagine waking up in the morning and getting out of bed without your back being the first thing you think of. Moving through your day without your back dictating what you can and can't do. Finally feeling like yourself again - confident, free, and fully present in your life.
Your Life Before The Program:
You're scared to move in case you make your back worse - so you hold back, wait, and hope it settles. It doesn't.
You've been told your spine is degenerating, your core is weak, your posture is the problem. You're trying to fix yourself, but nothing is actually improving.
Some days you push through and pay for it for days. Other days you rest completely and feel guilty about it. You can't find the middle ground.
You've seen the physios, the consultants, maybe even had the scans. But no one has ever really explained why you're still in pain or how to actually improve things - and that uncertainty is exhausting.
Your back is taking up space in your head every single day - affecting your work, your relationships, and the things you used to do without thinking twice.
Your Life After The Program:
You wake up and your first thought isn't about your back. You get out of bed, move through your morning, and your body just… cooperates.
You do the things you'd quietly stopped doing - exercising consistently, walking further, being spontaneous, saying yes - without spending the next three days recovering.
You feel at home in your body for the first time in years. Not fighting it, not guarding it, not negotiating with it. Just living in it.
The fear that used to follow you everywhere - what if I overdo it, what if this flares, what if it never gets better - is quieter now. You trust yourself again.
You show up as the best version of you - for yourself, your family, your friends, your work. Not the version of you managing back pain in the background. The full version of you.
Real Women,
Real Results
"Working with Niamh was the turning point for my back pain - it’s genuinely changed my life. She quickly got to the root of what was going on and guided me step by step to improve it. I can’t speak highly enough of her support and the way she explains things so clearly. I feel stronger, more confident, and finally back in control of my body".
Holly F.
"I started working with Niamh because of my chronic back pain, and she completely changed the way I understand my body. She explains everything in such a clear, simple way - and for the first time, I actually understood how my body works, where my weak points were, and where my tension patterns were coming from. The sessions are easy to follow but incredibly effective. I noticed a real difference after the very first session, because we focused on the basics and identified the areas that needed the most attention. If you're dealing with chronic back pain, or you just want to feel stronger and more connected to your body, I would genuinely recommend working with Niamh. The results and the relief won't take long. She's honestly the best Pilates and bodywork coach I've ever had."
Polina B.
"If I'd have known how much working with Niamh would have benefitted me - I would have joined so much sooner. I live with chronic pain and severe muscle imbalance - and training with Niamh has not only delayed the need for surgery, but significantly reduced the amount of pain medication I need to get through the day. The strength, coordination and balance I've gained has been incredible. Even after 30 years of Pilates, she teaches me something new every week. I trust her tuition implicitly."
Laura H.
"Working with Niamh has been truly transformative. I came to her with lower back pain and felt out of alignment and disconnected from my body. Through her calm, clear guidance, I rebuilt strength from the inside out, essential to my recovery. I’ve gained real body awareness, and confidence in my movement."
Uta F.
"I took six months off exercising after an injury, and when I returned to Pilates with Niamh I was still in pain and felt very nervous about starting again. I was tight, stiff, and really wary. But with Niamh’s fabulous teaching and encouragement, after just six weeks I already feel stronger, fitter, more confident, flexible and most importantly, pain-free. So if you’re wondering whether this might be the way forward for you, I’d definitely say go for it."
Ann G.
"Working with Niamh has transformed my life, it's been one of the best decisions I’ve made. My pain has massively reduced, and I can now go out to family gatherings and stand for hours without pain taking over. I feel much stronger and more flexible and far more confident in my body week by week. She’s patient, encouraging, and incredibly knowledgeable, with such a great attention to detail. As a woman in my early 60s, I wasn’t sure how I’d get on online at first - but Niamh made it so easy, and I love that I can do it all from home".
Cheryl S.
Is This Program For You?
THIS IS NOT FOR YOU IF:
You have serious red flag back pain symptoms, or you're currently in acute or severe pain that hasn't been assessed by a medical professional.
You are looking for a quick fix, without understanding improving back pain takes time and dedication.
You are not willing to show up consistently for yourself, and you do not take your recovery seriously.
You believe your results depend entirely on your coach, and you're not willing to take ownership of your own progress.
You're not open to learning about the nervous system and the idea that your pain is influenced by more than just your back.
THIS IS FOR YOU IF:
You are a woman in mid-life who has chronic back pain (pain that's been around for longer than 3-6 months).
You are ready to show up consistently, be coached, and apply what you learn to your own body and life.
You are ready for a whole-person approach - open to understanding how your nervous system and lifestyle influence your pain, not just your physical body.
You are self-accountable, committed, respectful, and take responsibility for your own progress.
You're the kind of person who cheers others on - and welcomes that energy right back.
I'm so excited to meet you!
Niamh Brangwyn
Hey darling, I'm Niamh,
A Pilates and Flexibility Coach specialising in back pain for women in midlife. With 6+ years of teaching experience in clinical and rehab settings, and recognised as a Pilates expert by WellnessPulse - an evidence-based health and wellness publication.
After a back injury in 2020, I spent nearly four years caught in the same back pain cycle you might recognise - weekly osteopathy appointments, being "careful", resting it, avoiding anything that might aggravate it. I was confused as to why I wasn't getting better. I thought I was being sensible. Turns out, I was keeping myself stuck.
So I took a different approach. I gradually rebuilt trust in movement, began to understand my nervous system and how it was influencing my pain, and began looking at the wider picture. Slowly, things started to shift. And today I have no back pain at all.
What I later discovered was that everything I'd been doing was evidence-based - which is probably exactly why it worked. That realisation fuelled me to go deeper, train further, and eventually create The Back Freedom Program - the program I wish had existed for me back then.
Because I believe every woman's body should be the thing that empowers her to live the life she loves - not the thing that holds her back.
That's the work I was put on this planet to do.
With love,
Niamh x
Let's Do This!
The Cost Of Staying Still.
The cost of staying where you are is immense - and it shows up in four main ways.
Financially. Low back pain is the leading cause of disability globally, costing hundreds of billions annually in lost productivity and healthcare. That's the global picture. Personally, it's the endless appointments, the treatments, the medication - spending money month after month without actually moving forward.
Your health. Physical and mental. When pain stops you doing the things you love, your quality of life takes a hit - and your mental health follows. The two are inseparable.
Your relationships. The exhausting cycle of over-explaining yourself to the people closest to you. Not wanting to be a burden, so you hold it in and deal with it alone. That silence has a cost too.
Your purpose. When health, finances and relationships are suffering, purpose is usually the first thing to disappear. Living with chronic pain keeps you in survival mode - and when you're just surviving, purpose, and the bigger question of "what do I actually want my life to look like?" doesn't even feel relevant. But it should. Because as humans, we need purpose in order to truly live a fulfilling life.
These costs are real. And they matter - because this is your one precious life.
So ask yourself honestly: what will cost you more - staying stuck, or investing in something that will genuinely move you forward?
Whatever your answer, trust it.
With love,
Niamh x
Frequently Asked Questions?
Most back pain programs focus purely on exercise and treat back pain as a purely structural issue - which is often exactly why they don't work. The Back Freedom Program brings it all together: pain education, nervous system support, and movement - guided by someone who has lived it, studied it deeply, and has helped many others through it.
Yes - this program is designed specifically for women in midlife with chronic back pain. In fact, most of my clients have been living with back pain for several years before finding me. The longer it's been around, the more important it is to address the whole picture - which is exactly what this program does.
Not at all. You come as you are. This program is designed to meet you exactly where you are - building strength, flexibility and confidence in your movement gradually, at a pace that works for your back.
That's exactly why this program exists. Evidence shows that graded (gradual) movement is one of the most effective approaches for chronic back pain. You'll learn how to move in a way that supports your body, while developing practical strategies to manage and reduce flare-ups. Movement isn't the enemy. It's part of the solution.
Yes - many of my clients have been given diagnoses like these. What research shows is that structural findings like disc degeneration or osteoarthritis don't always correlate with the level of pain you experience. A diagnosis can help guide how we approach your movement - but it's rarely the whole picture. There is still significant progress to be made.
Women who show up and do the work consistently report significantly less back pain, far more confidence in their body, getting back to the activities they love, actually enjoying exercise again, reducing or coming off pain medication, no longer needing weekly physio - and ultimately enjoying a life that no longer revolves around their back pain.
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