Personal Training

Lower Back and Spine Pain Posture Correction

Mobility, core stability and posture-focused training for people dealing with desk-related stiffness and everyday back discomfort.

  • Core strength and mobility to relieve everyday back strain
  • Posture correction for desk jobs and long sitting hours
  • Safe movement patterns for lifting, bending and walking
  • Progressive plan that builds a stronger, pain-aware spine
Build my plan ↓ Your plan is confirmed after payment.
How it works

Start in four steps

Pick your options below and your total updates instantly.

  1. 1 BuildChoose your sessions, trainer level, and optional add-ons.
  2. 2 Review Your PlanCheck your selected options and final price.
  3. 3 Confirm & PayComplete your payment to confirm your plan.
  4. 4 Get StartedReceive your confirmation and prepare for your fitness journey.
Training Sessions
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Training Type
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Trainer Level
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Nutrition Plan
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Add Extension
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Final Total
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What to expect

Your journey

01WEEK 1

Assess

Posture, movement patterns, history and what aggravates your back.

02WEEKS 2–6

Build

Mobility, stability and strength that progress as you feel better.

03ONGOING

Sustain

Habits and strength that keep you moving well long term.

Who it's for

For backs that are tired of sitting.

Most everyday stiffness responds well to better movement and stronger support muscles.

Long hours at a desk with stiff or aching back

Rounded shoulders, forward head or poor posture

Returning to activity after a period of back discomfort

Cleared by a doctor or physio to exercise

Our approach

How we support you

Mobility

Gentle hip, thoracic and hamstring mobility to release stiffness safely.

Core stability

Controlled core work that supports the spine without strain.

Glute & posterior chain

Stronger glutes and back muscles that take pressure off your lower back.

Daily habits

Desk set-up, movement breaks and simple routines for all-day comfort.

Our promise

Safety comes first.

  • We do not diagnose; persistent or severe pain needs a doctor or physiotherapist
  • We stop and refer if you have numbness, weakness or pain radiating down a leg
  • We avoid movements that aggravate your symptoms
  • We progress gradually, with no pushing through pain

Please note: TFI programmes are fitness and lifestyle support. They are not medical advice, diagnosis or treatment, and do not replace your doctor. Always consult a qualified healthcare professional before starting a new exercise or nutrition plan.

Can you fix my back pain?

We cannot diagnose or treat medical conditions. We can help you build the mobility and strength that often reduce everyday discomfort.

What if I have a diagnosed condition?

Please share your doctor's or physio's guidance, and we will plan within those limits.

Can I do this at home?

Yes. Most of the programme works well virtually with minimal equipment.

Do I pay straight away?

Your plan is confirmed after payment. You can build your plan and see the total before you commit.

Can I extend the plan?

Yes. You can add 1 more month (30 days) for ₹1,000.

Can my partner train with me?

Yes. Couple training at the same hours is +₹3,000 for the 12 weeks.

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