Smart Back Care
Overcome your back pain. Gently. With a lasting effect.
Is persistent back pain part of your life?
Read on, if any of these sound familiar:
You’ve been struggling to sleep well because of the pain. You’ve tried warm compresses, different sleeping positions — but relief still feels out of reach. You wake up already exhausted, wishing for just one morning without discomfort.
Getting out of bed takes time. Mornings can be hard — your body feels stiff and tense. You do what you can to move gently and make it through the day.
You miss the things that used to bring you joy — your yoga practice, time on the water, long hikes in nature. You want to return to them, but you’re unsure how to do that safely, without fear of making things worse.
The medical visits left you feeling unseen. You’ve been told to “just live with it,” and you wonder if anyone truly understands what you’re going through.
You’ve started avoiding events you once looked forward to. The thought of sitting on the hard bench or standing for too long is too much. You’re simply trying to protect yourself from more pain.
It’s hard for you to focus on anything else when your body is screaming. You’re worried about your body two, three years down the line.
Maybe you lost nearly all hope. Or you’re just too tired to try out another thing that doesn’t work.
But don’t give up just yet!
Your back pain doesn’t need to dictate where you can go or what you can do.
You won’t need to quit the activities you love. You will be surprised how much you can move - without pain.
You could sleep well and focus on things that really matter in your life.
Here’s something you probably
havent’ tried out yet…
My take on dealing with back pain:
Forget about the universal dos and don’ts
We are all different, and a list of prohibitions only creates fear of movement, which does more harm than good.
You need a diverse toolbox that you can use according to your unique situation.Listen to your body instead
You can train yourself to feel the difference between discomfort (which, in small doses, is perfectly fine and NECESSARY to bring change), pain (which is your nervous system signal that it doesn’t feel safe with what you’re currently doing with your body), and the fear of pain (which is just counterproductive overprotectiveness of your brain).Reprogram your pain
Pain isn’t an objective sensation. It’s your brain’s interpretation of the sensation.
Chronic pain is like a glitch in your nervous system.
You can reprogram it so that it no longer provides you with outdated, misleading information.Undo the patterns of tension
Years of movement/ postural habits, such as a lifetime of desk work, create patterns of tension, called sensory motor amnesia.
You can rewrite those patterns, consciously engaging and releasing the muscles to prevent or alleviate pain.Restore the feeling of safety
Emotional tension and trauma cause the body’s ‘‘armouring’’. You tense up to protect yourself from the surrounding threats. The eternally hunched shoulders or hard belly are good examples.Your nervous system needs to feel safe to let go of that habitual gripping. Nervous system regulation techniques and restorative poses are some of the most effective ways of ‘‘disarming’’ your back.
Focus on what feels good (or at least, neutral)
It matters how and where you direct your attention when you’re in pain.
You have to feel safe for the pain to subside. Techniques that reduce the perception of pain are both simple and effective.Gently (and mindfully) does it.
Awareness coupled with kindness is the key to success.
5 minutes of mechanical exercise once a day won’t do a trick.
You must be present and notice yourself holding tension throughout the day.
Those checking micro-habits will make the biggest difference over time.
Neither I, nor anyone else can ‘‘fix’’ you.
The important thing is whether you can help yourself.
I provide you with the tools to do just that.
Smart Back Course:
Feel – Move – Be Kind
It might sound controversial, but your diagnosis doesn’t matter.
You’re not your diagnosis, you’re not a medical label.
Catastrophising thoughts throw you into fight-or-flight mode, where healing is almost impossible.
And fear of movement actually makes your pain worse.
So I invite you to focus on what you CAN, not what you can’t or shouldn’t do.
Movement is better than no movement. And there is ALWAYS a way to move safely.
If you want to approach your back pain smartly, I invite you to try the Smart Back Care course.
I’m Weronika Chaberko
a Somatic Practioner and Thai Massage Therapist with 18 years of experience in changing people’s lives
I truly believe the purpose of a teacher and therapist is to provide you with the tools to help yourself - whenever you need it.
I was healing myself as much as others for most of my life. I overcame chronic pain (literally a pain in the butt) that I caused by pushing my body into a ‘perfect yogi’ shape. It was a long journey to understand that the key to any healing is loving kindness. It is a universal principle that I apply in all my teachings.
Over my 18-year career, I taught at the Multiple Sclerosis Centre in Edinburgh, a care home in south London, and senior activity centres in Krakow, Poland. As a Thai Massage Therapist, I focused on dealing with chronic pain and anxiety.
My classes for seniors were featured on TV Krakow. My therapeutic yoga videos were featured at the largest Polish health portal, Medonet, during the pandemic.
“As a teacher, I spend long hours in front of the computer preparing lessons and correcting essays, and over time, I began experiencing persistent lower back pain.
Enrolling in the Smart Back Care course was a turning point: its practical and surprisingly effective approach allowed me to integrate the exercises and recommendations into my daily routine without disrupting my work schedule.
Since then, my lower back pain has significantly decreased, and I feel much more comfortable and focused during long work sessions.”
- W. Ch
The Smart Back course
7 hours of video and audio recordings in digestible chunks of 3 to 30 minutes
3 modules covering prevention, pain management, and micro-breaks at work
lifetime access to the course
Smart Back Care Course
INTRO: Chronic Pain 101
Everything you need to know about pain in a 30-minute introduction. First, understand the nature of your pain and how your nervous system works. It will make it much easier to overcome it.
MODULE 1: Back’s Daily Maintenance
A diverse set of short, simple somatic practices that will keep your back in good shape. The module focuses on reducing chronic tension through somatic reprogramming, fascia release, the principle of yielding, and breathwork. It also helps you regain the lost mobility.
MODULE 2: Pain Management
This module includes a variety of techniques that help you rewrite the chronic pain and bring you relief in moments of flare-up. You will discover simple self-massage techniques but experience the power of visualisation and conscious attention shifting in diminishing the sensation of pain. More importantly, you will learn how to tell your brain that it doesn’t need to send the pain signals anymore.
MODULE 3: Back Care 24/7
You don’t need to wait for your leisure time to take care of your back. You should keep checking your posture and tension level throughout the day. This module will teach you how to do that. It will also provide you with a set of very discreet movement practices you can do even when you’re sitting at the desk surrounded by your colleagues.
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This course is for you if:
→ you experience persistent or recurring pain anywhere along your back
→ you have a herniated disc, osteoporosis, osteoarthritis, osteopenia, fibromyalgia, scoliosis, sciatica, or any other diagnosis I forgot to mention→ you experience chronic tension in your back
→ you don’t want to rely only on painkillers when dealing with pain
→ you want to understand why you feel this way and like to know what particular method helps with
→ you don’t believe in ‘‘no pain-no gain’’ formula. You prefer to do things gently
→ you like trying out different things and are open-minded about possibilities and methods of healing
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This course is NOT for you if:
→ if you’re looking for a set of 3-4 exercises to repeat every day
This course gives you a broad choice of tools you can test. Those tools go way beyond physical exercise.→ you don’t believe the exercise or self-massage works if it doesn’t hurt you
This course is based on gentleness and self-kindness.→ you want to go through the course, never return to it and never to feel pain again
It’s not a miracle. You will start feeling improvement straightaway. But if you stop practicing, that will not last. This course teaches you to make LIFELONG changes.
I'd never promise you all your back pain will be gone forever. Even if that's what you want to hear.
There's a high chance your pain will drastically reduce or even disappear for a long time.
However, any significant life upheaval could bring that pain back on.
So instead, I offer something, in my opinion, more important.
I offer you tools of self-understanding and self-help.
So that in case the pain does return, you have ways to cope with it that really work.
There are many ways of dealing with back pain.
You can get used to discomfort and pain, even to a point where you almost don't register it.
You can use drugs. Or rely entirely on physiotherapy and massages.
My approach might not be the best fit for you.
But building a healthy relationship not just with your back, but also with your body and yourself is really going to make a difference in your life.
And I'd argue it's worth a try.
Buy The Smart Back Care course for only €140
The course includes:
LIFELONG access to 7 hours of HD recordings
3 modules covering prevention, pain-management and body-awareness throughout the day
theory introduction explaining the specifics and nature of chronic pain
FAQs
What happens after I buy?
Do I need any special equipment?
No! All props we will use in this course can be found at home.
How much time do I have to devote to it so that I can feel the effect?
It really depends, but for the best result, you should spend at least 10 minutes working with the video or audio recordings.
Are there any contraindications to the methods taught in the course?
All the methods presented are gentle and easy to apply. If your body doesn’t like something, it will tell you by pain signals. You will learn a broad selection of techniques, some of which you will love, and some of which might not be your favourite. It’s up to you which ones will become part of your routine.