1-to-1 Pilates for spondylolisthesis
I’m Grigoris. In the southern suburbs of Athens and online, I coach women with spondylolisthesis or lower back pain, one to one. We start calmly and build strength at your own pace.
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Bending down to tie your shoes. Hours in the office chair. The fear of your back locking up again. Spondylolisthesis isn’t just back pain, and not every exercise is right for it.
That’s why we start on the mat, close to the floor, where your lower back is supported.
A small circle that wakes up your deep muscles: inner thighs, pelvic floor, abs. The ones that keep your lower back stable.
Resistance you control. We strengthen your glutes and back with no weights and no sudden moves.
Gentle mobility for your upper back and chest, so your lower back doesn’t have to do all the work.
Light, but they need focus. We train balance and core control, right where pain makes you tense up.
Which prop, how many reps and when to move on, we decide from your body and how you feel each day.
With spondylolisthesis, one vertebra, usually one of the lowest in your back, has slipped slightly forward over the one below it. Exercise won’t “push it back”. Instead, we build a natural corset of muscle around it.
You learn to find and hold the position that lets your spine rest.
First we switch on your core. Then we move your arms and legs.
We avoid deep backbends and anything that bothers you. Pain is not a measure of progress.
Training doesn’t replace your doctor. Before we start, we go through your diagnosis and your doctor’s advice together.
1,000+
people with spondylolisthesis have trained with me.
Each dot is one of them.
Coach Dani is how I work: one coach, one client, one mat. Before any exercise, I want to listen. When it hurts, what you’re afraid of, what your doctor has told you.
I want you to leave every session calmer than you arrived, not exhausted.
We find your neutral spine and learn to breathe well on the mat.
We wake up your deep core with the ring and the balls, with small, controlled moves.
The band and the foam roller come in. Glutes, back and abs work together.
We practise what troubles you day to day: bending down, lifting, sitting for hours.
We move to the next phase when your body is ready. We decide it together.
In most cases yes, with the right choice of exercises. Before we start, we’ll look at your diagnosis and what your doctor has told you, so we know what’s safe.
Not at all. We start from zero and progress at your pace.
No. Training complements medical care, it doesn’t replace it. If you have severe pain, numbness or weakness in your legs, talk to your doctor first.
In the southern suburbs of Athens, or online from your home. If you don’t yet feel comfortable coming to a gym, we can start online. We’ll arrange the format, times and place once you message me.
Comfortable clothes and water. I’ll tell you everything else in our first messages.
Tell me a little about your back. I’ll reply personally.
