The program has separate pregnancy and postpartum pathways, with guidance for healing after vaginal or cesarean birth. It is intended for moms with back + pelvic girdle discomfort who have been cleared for appropriate exercise and do not have symptoms needing urgent evaluation. Follow your care team's restrictions and complete the safety checkpoint before starting.

YouTube can be a helpful source of ideas. Pain Free Formula gives you a structured six-week plan instead of leaving you to piece together individual videos. You get pregnancy and postpartum pathways, guided movement sessions, lower-demand options, and clear guidance on when to progress or ease back. It’s about active recovery—practicing manageable movement, not just watching and absorbing information. Replay the demonstrations and follow-along sessions whenever you need a refresher during your 12 months of access.

Plan for a chair, wall, mat, pillow, foam roller and optional light resistance. The program is designed for a small home space. The Before You Start lessons walk you through the Pain Free Formula, finding your materials, and adding the app to your home screen. It's recommended to have a pilates ball, light weights and loop bands. 

This program can be an adjunct to your care—not a replacement for your clinician’s assessment or personalized plan. Rather than trying to absorb 15 minutes of instructions all at once, you can pause, replay, and practice guided movements at your own pace. The emphasis is active recovery: building movement skills and strength between visits, rather than only receiving passive care. Share the program with your PT or chiropractor so they can help you decide what fits your current plan. Follow their restrictions, and check before adding exercises or doubling up on work you’ve already been prescribed.

The plan is just six weeks—not a lifetime program commitment. Begin with five- to ten-minute practices, then introduce two or three short strength sessions weekly if symptoms and recovery allow. Later, work toward up to four sessions combining strength with lighter mobility or coordination. Every session has lower-demand modifications. Six weeks is the plan’s length, not a recovery deadline: repeat or step back when needed. Your purchase includes 12 months of access, so there’s no pressure to rush.

Your purchase provides instant access to all online program lessons and materials for 12 months and therefore there are no refunds. The program will teach you if you if you need to seek out individualized medical attention.