How I Finally Eliminated Hip And Lower Back Pain When Everything Else Failed To Help...

And, how I spent the last 4 years completely pain-free!

Dear friend,

If you want to get rid of chronic hip, lower back pain, and piriformis syndrome (that won’t go away no matter what you try)... without wasting more years suffering through temporary fixes... then this is the most important message you will ever read.

Here’s what this is all about: my name is Sofia, and until 4 years ago I lived in constant chronic pain.

I was diagnosed with piriformis syndrome, a herniated disc, and spinal arthritis. 

Nothing I tried worked to fix the pain - aside from the short-lived relief.

Some days I’d feel better after a treatment, maybe even go to the gym for a workout...while the next evening my muscles would spasm so bad that I’d spend hours on the floor unable to get back on my feet.

I swear somedays I cried for hours and felt like completely giving up. I was exhausted of being shuffled around from one clinic to the next... and getting nowhere. (Deep down I was terrified I was gonna have to consider surgery)

Doesn’t it drive you nuts? I had no way to predict the next flare-up. No way to tell what each day would be like. The pain disrupted everything.

And it wasn’t for the lack of trying, either - I’d easily dropped several thousand dollars in treatments having therapists tell me to do this or do that (all contradicting each other)...and if only I would try thiiis “stretch”...

Yeah, right. 

Been there. Done that.

I was complaining to anyone who’ll listen. 

In the middle of all of this, I got to meet a head coach at one of the clinics I was going to who told me about an advanced course in strength training that teaches functional movement.

I knew It was impossible for me to lift weights at that time but...

My dream after university was to become a strength coach (which got shattered because of the pain). But thankfully I followed my heart and...signed up the week after!

My life instantly changed forever.  I was hooked on the information. I knew that if I can immerse myself in this field and learn how the body works, I can possibly fix myself on my own. That was my hope.

After getting certified and starting to apply what I learned...

  • I felt a 90% improvement in my pain level. For the first time, I was going days without ever thinking about the pain.
  • I was working out at the gym 4-5 times a week with heavy weights again! ... I can’t tell you how amazing it feels to move and workout without pain. I was missing that so much.
  • I got my life back!  I was finally able to travel so we went on vacation to Cuba (a 6-hour flight). I also recently sat through a 23-hours drive to Vancouver island without any pain or discomfort (it was almost a miracle. I couldn’t believe it).
  • I also started my blog and pursued my passion for health and fitness.
  • Plus - incredibly…

I’ve been able to maintain this state for more than 4 years now!

I went from crippled with pain to going back to lifting weights, traveling, and feeling "normal" again.

And it got even better! I pursued further specialized education, and when I created my coaching program to share my unique techniques, clients were emailing me before our sessions to share their wins and transformations. It was amazing how simple basic things could have such an amazing effect.

All this is possible for you too...

You see, what I learned from my experience and all the courses I took had almost nothing to do with me...and everything to do with learning the foundation of pain-free movement and teaching my muscles how to do their job well to avoid muscular imbalances leading to pain and dysfunction.

When I learned this, I not only got rid of the pain, but I also stayed pain-free. 

For years, I only shared these steps with my 1:1 clients who joined my private coaching program. Two years ago, I decided to share everything inside a new program at a much more accessible price.

This program is Back Pain Control™

Right here. Right now. You can access the full program that helped me and so many of my clients get permanent relief from piriformis, hip, glute, and lower back pain. (I'll share their feedback shortly)

I'll even show you how to get back in shape injury-free.

Nothing has been left get the same videos that I use for my 1:1 personal lessons...with the added advantage that you have it all on-demand, so you can rewind and go over any part you like until it becomes second nature! 

Here's What's Included Inside Back Pain Control

Find The Root Cause Of The Pain

  • How to instantly find hidden muscular imbalances keeping you stuck in pain.
  • Discover the warning signs of glute instability that keep triggering piriformis pain (I'll show you how to fix this inside the program).
  • How to instantly diagnose postural mis-alignments that are affecting your muscles. 
  • Find out why you keep having lower back pain despite endless treatments.

How To Move Pain-Free

  • How to sit, stand and move without triggering pain using simple...and unique...techniques ignored by almost everyone. (You can apply these techniques anywhere and, once you do, you won't have to stretch every 5 minutes to get that quick relief because you'll stop triggering pain altogether!)
  • Bonus tutorial: How to avoid flare-ups or hurting your lower back at home or at work. (This is a comprehensive list of the most common postures you're likely to get into that cause pain...and how to instantly fix them)
  • A little-known method to "unload" your back for instant relief...wherever you are! 

6-Week Back Pain Bootcamp: Fix The Imbalances

  • Build robost spinal and hip stabilization muscles that'll get you long-lasting relief...and...protect your body from re-injury and flare-ups.
  • Easy to follow routines (you can do from home) to fix hip dysfunction, piriformis syndrome and pelvic instability. 
  • How to shield your joints and spine from pressure and damage with a simple breathing technique you can do anywhere.
  • How to banish upper back and shoulder pain in just a few minutes following my postural therapy sessions designed to realign your joints (you can do these at work too!).
  • How to teach your muscles to do their job properly so you can avoid developing imbalance and pain in the future.

How To Maintain Your 'Pain-Free State'

  • How to keep the pain away and maintain spinal support and stability.
  • The only exercise you need to keep your glutes strong and prevent hip dysfunction (And how to do it right).
  • The trick to strengthening your gluteus and building muscle without triggering piriformis pain.

How To Get In Shape Safely

  • How to get back in shape safely and avoid re-injury (even if you've been in pain for years).
  • The exact warm-up routine to do before each workout to get your muscles and joints ready.
  • How to build toned muscles at home (with or without weights).
  • How to structure your workout to avoid flare-ups at the gym.
  • Discover the 5 main components of an effective and safe workout plan. (Learn this so you can workout with confidence!)
  • Find out which exercises are safe to do and which ones to avoid at all cost.
  • Bonus video: 14 low impact banded exercises to build toned arms and legs without weights.

The information inside the program is exactly what I wish I had 10 years ago. And, I'm sharing it all with you to save you years of frustration, confusion and overwhelm. 

And that's not all...

With the special bonuses of “Advanced Tutorials”, you’ll get to learn little known techniques and strategies to keep your body healthy and pain-free for years to come. 

*BONUS 1: Quick Relief Toolbox

  • A simple and basic on the go 'move' to instantly release tension from your lower back.
  • How to floss your glutes - An immediate hip and lower back pain relief technique.
  • Amazing mobility drills to keep your joints and spine healthy and pain-free.
  • How to effectively release chronic tightness from the piriformis, hips and lower back without making the pain worse. (Foam rolling techniques only coaches know about).
  • How to properly stretch your tight muscles using the 'intelligent stretching' method. Stretching mistakes you must avoid to keep the pain away.

*BONUS 2: Q+A Coaching Sessions ($997 VALUE)

Your coach is just an email away and you don’t have to drive anywhere. Need my help? simply send me an email with your question. Each month I create a group coaching session where I give you personalized guidance and advice. Here are some coaching session topics I already covered inside the program...

  • How to fix morning joint stiffness.
  • How to reduce inflammation naturally with nutrition.
  • How to sleep better without pain.
  • How to exercise if you can't get on the floor.
  • How to fix pain bending over.
  • How to manage stress and muscular tension.
  • How to release the quadratus lumborum (full lower back muscle release tutorial).

*BONUS 3: Rehab Exercise Library ($97 VALUE)

Get access to a library of exercises, stretches, and self-myofascial release tutorials at home, for free. It's like having a rehab clinic at home. Whenever you need a quick release, just find the tutorial you need and you're all set.

And there’s more:

*BONUS 4: Nutrition And Extra Resources

  • 3-week printable meal plan (this meal plan isn't available anywhere else on my website).
  • Free Mindset Course on how to achieve your health and fitness goals even if they feel impossible.
  • Coaching emails from me ($250/month value)
  • 10-minute stress release guided meditation to help you release tension and stress from your body (I hired a hypnotherapist to create this custom meditation for you).

The search is over!

If you want to get relief fast and you want to do it without taking drugs that aren’t good for your body...

...The need for a ton of therapies every week…

...Spending weeks looking online for random exercises...

Then you need to join Back Pain Control.

Can a program like this really make a difference in your life?

You bet it can! See for yourself what these members have to say:

Feedback From Members...


"Ever since I started the training program - I can get up in the morning and bend without any pain. This has made such a difference in my daily life-improving simple tasks like sitting down, bending, and standing up. Amazing results!!!"

Jessica (USA)

"Yesterday I was in so much pain after a week of work. Today I decided to sign up for the Back Pain program. I joined and completed a workout! I feel amazing and can notice the difference.
I am so excited to continue to use this tool to become the person I know I am! Strong, active, healthy and happy. I am so glad I found your blog one-day scrolling through Pinterest"

Blanca  (USA)

"I loved that I found a program designed for people like me

I joined the Bootcamp to keep the inflammation and pain from coming back. The stretches are my favorite part, they helped me improve mobility."

Tam (USA)

"Wow, just done your workout and I feel so good already!

I can’t wait to start doing this on a daily basis. I have suffered from bulging disc pain, degenerated disc disease and arthritis for 20+ years. Being very weak in the core definitely contributes to the pain I have in my back, hips, and legs. Thank you so much for you easy to follow video, I just love it!"

Mona  (Switzerland)

"This is the BEST money I have ever spent. The 'Sitting with ease' video helped me so much. The videos are great and easy to follow! I gained more mobility and strength. And lots of knowledge in this program!"

Gabriela  (USA)

"The info you’ve given me inside the Back Pain Program is seriously life-changing. Now I know what is actually happening with my body and how to properly fix it."

Vanessa  (Ontario, Canada)

"Hi Sofia, I'm just beginning the assessment videos and just wanted to say thank you. I was a bit hesitant on spending (again) on back solutions but I am SO glad I did. You have a unique approach and I already see changes in how I approach each day.

With sincere thanks for your guidance."

Andre  (USA)

"Hi Sofia, Thank you for this. I have seen lots of improvements on week 3 of the Back Pain Bootcamp. I have been able to sit for longer periods of time without disrupting the Piriformis."

Catherine (Australia)

"Hi Sofia
Thanks so much for creating your programs – I’m working on Week 1 and My piriformis is gradually becoming less and less sensitive. I notice that my lower back pain goes away after completing these strengthening exercises."

Linda (USA)

"Hi Sofia,

Thank you for this program :)
I have to tell you that these corrective exercises are really helping me. I felt so good to walk at work… I noticed I was walking with ease and it felt wonderful!!  I went to the the gym on my day off.

My posture and my back feels alot stronger. These routines you put together are amazing and I am getting so much relief from following them. I need a book that goes along with bootcamp so I never lose it!!

I’m learning a lot that I didn’t know. I really love what your programs are doing for me."

Laura Imhoff (Home Turf Athletic Therapy, Canada)

"Sofia makes proper exercise so easy to integrate.

A lot of people are so lost when it comes to injuries. Sofia helps them find the way"

Wendy (USA)

"Earlier this year, I had the worst back pain flare up I’ve ever had and while researching I found Sofia on Instagram. When I decided to join her coaching program I didn’t know if it would work for me.  BUT let me tell you…Each and every penny spent on this program was worth it. It exceeded my expectations. My lower back pain started decreasing and I got back into working out and NO FLARE-UPS! I truly enjoyed working with Sofia because she listens and truly cares about you as a person. She is right there with you every step of the way guiding you."

A few weeks after finishing the program, Wendy messaged me sharing her updates:

Helen (UK)

"I highly recommend working with Sofia. Finally, someone who understands all aspects of piriformis syndrome and the impact it has on everyday life.  I’ve 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."

Judy (USA)

"Oh my gosh, the things I learned have been life-savers...So many positive changes and Goodbye Sacroiliac Joint Pain! The personal interaction and advice were priceless. My piriformis issues have been reduced by at least 50%.  Thank you."

Denise (USA)

"I thought it'd be impossible to figure out where my pain was coming from.

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 inside Sofia's coaching program I couldn’t believe I finally pinpointed exactly where my pain was coming from and the areas of instability and weakness I have. And Sofia is a compassionate coach who has been through the chronic pain journey herself!"

Diane (USA)

"Hi Sofia,
I want to THANK YOU for sharing your knowledge and experiences with us. Love how you explain the Muscle Anatomy and the whys of self-myofascial release. You go into detail of the steps to take first. Very easy to follow directions. The routine you have is to the point, basic and love the background you have of the bones. Your explanation and performance in videos are Great!! 

So I’m excited to start your fitness plan. Have a great day!! : )

Kim (USA)

"I watched your initial video and realized I’ve been doing everything wrong, overstretching an overstretched muscle.  

In the past 24 hours, I haven’t stretched, rolled, crosses my legs, sat on my foot, and changed my sleep habits and what a difference already.  I am going to keep up with your routine. Thank you VERY much."

Are these women and men any different than you? No, they are not.

The only thing they did was to put their doubts aside...and give these new methods a try. 

If you, too, can simply put your doubts aside for a short time, you can see for yourself just what it’s like to finally be able to move, walk, sit and exercise without constantly triggering pain...and safely build your fitness and strength back.


I've seen amazing transformations that brought tears to my eyes.

You’ll get the same private videos for a fraction of what my 1:1 clients have to pay!

And lifetime access to everything!

Get Back Pain Control™

List Price $497

Now: $149 You Save: $348

What happens After I sign Up?

So here’s how to sign up: Click the Sign Up Here button, fill out a few details and you’ll get instant access to the full program, immediately. 

You'll receive an email right away with your username to login and get started right away.

Each module contains detailed video trainings. I'll personally take you through every video and tutorial.


You have 24/7 access to all the HD videos.

You can complete the full program at your own pace. You have lifetime access and you can always go back and review the principles every year.

This is not a membership program where you have to pay every month.

I do update the program with new routines, techniques, and bonuses very frequently but... you'll only pay once.

Imagine how your health will improve a few short weeks from now...

...once you build a strong foundation, and learn exactly what to do to break free from the cycle of pain.

And by the way...I’ve backed everything up with my personal 60-day money back guarantee. If you don’t feel any change after implementing what I teach you, just reach out to me and I’ll refund you 100% of your investment back.

Click on the sign up button and let's get started today.

I look forward to seeing you inside Back Pain Control!

Stay Strong,


About Coach Sofia

B. Sci. | Certified Strength Coach, NASM - Corrective Exercise Specialist

Hey there! I'm Sofia.

I'm here to help you break free from chronic piriformis, hip, and lower back pain once and for all by fixing the underlying root cause of the pain.

This is the only way that helped me and so many of my clients enjoy long lasting relief and get our life and health back.

I'm so passionate about my work because I know exactly what my clients are going through... In 2010, I was diagnosed with piriformis syndrome, then an L5/S1 disc herniation, and shortly after, ankylosing spondylitis (a rare spinal arthritis). I could barely function and I almost went on disability.

The pain robbed me of so many years I'll never get back. It took me 7 years of trial and error to learn what works. After pursuing my dream to become a strength coach and getting specialized education, I was able to fully heal and restore my body back to normal. I know first hand that you can heal and get back to 100% and I'm here to show you how."

60-Day Money Back Guarantee

I literally poured everything into creating this program and I am confident it will help you. And if you implement what I teach you, follow the plan, and you're not satisfied or don't see results, I insist you email [email protected] and I'll refund all of your investment back. I only ask that you implement and follow the plan. (you can even keep the downloadable bonuses as my gift to you for giving the program a try).

Join Over 250 Members!


Here are answers to some frequently asked questions:

Is the program for piriformis syndrome or just back pain?

Will you just give me the same exercises I'm already doing?

How long do I have access to the program?

Do I need a gym membership to do this program?

Is this an Ebook pdf or video?

Do you give refunds?

Do I need equipment to complete this program?

What if I need help or I have a question.