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Fix your pelvic floor and train your core to eliminate pregnancy and postpartum pain
The Pain Free Formula
Heal your body so you can get back to working out pain-free and enjoy your life again in only 15 minutes a day from home
Taught by a 10-year board-certified pelvic floor + orthopedic physical therapist, and mom of two (with a third on the way!)
JOIN THE PAIN FREE FORMULAYou had your baby.
So why does everything still hurt?
You’ve probably been told, “this is just what happens when you have a baby.” That your body changes are “normal” and the pain will settle “in time.”
That’s simply not true.
So you try massages, YouTube videos, a workout class you used to love, PT, and it’s often making your pain worse.
As a pregnant or postpartum mom –
it feels like no one understands how uncomfortable you feel in your body right now
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Rolling over in bed wakes you up
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The stairs light up your pubic bone
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You’re fearful of labor and tearing, and unsure how to prepare your body for birth
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Every workout you do leads to more pain, so you've mostly stopped
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You say no to the trampoline, no to getting on the floor, no to the workout class you used to love
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You're leaking, or you feel heavy and draggy, like everything's sitting too low
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You skip sex because it’s painful
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Your belly still looks pregnant and someone told you the only thing you can do is get a surgery to fix it
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Your kid asks you to pick them up and you have to think about it first
Sound familiar?
I've treated hundreds of women who thought their pain was a weird, unfixable exception.
It never once was.
I hear this all the time, especially from women who've been hurting for years.
The reason your pain has lasted this long is that nobody ever addressed your deep core. If you have hip or low back pain after a baby, your core is the single biggest issue, and until you train it, consistently and in the right order, no solution will truly help the pain go away.
The Pain Free Formula gets to the root of your pain so you heal for good.
So what is happening in your body?
Pregnancy floods your body with relaxin – a hormone whose entire job is to loosen your joints so your baby can come out.
At the same time, your abs stretch apart to make room (that's all diastasis recti is: stretched connective tissue and weak abs) and your pelvic floor lengthens up to three times its normal size during delivery. All of this is normal for childbirth.
That means your deep core system, which holds your pelvis in place, is stretched out and no longer doing its job.
Diastasis recti isn’t the real problem.
Diastasis recti just means your abs stretched apart to make room for your baby.
It happens to almost everyone by the third trimester.
When your core can't generate tension across your midline, it can't hold your pelvis and spine in place, so your low back picks up the slack. Then your hips. Then your pubic bone. That's why the "mom pooch" and the back pain so often show up together. It's one problem, not two.
Everyone online is measuring finger-widths. But I've worked with women who have a wide gap and no pain at all, and women whose gap technically closed who still hurt every single day.
Inside the program, I'll teach you how to check yourself in more than one position, what your results mean and how to train through it.
But diastasis or not, if you've been pregnant, your core needs to be retrained. Same work either way.
Why every workout you try makes it worse
You want to lift again, run again, get through a whole workout and feel good the next day.
But almost every workout out there is built for a body whose core is already on and holding the pelvis steady. Yours isn't yet. So you push through, your body borrows stability from your back and hips, and you're wrecked for two days.
Which is why healing must come first. Then you can train with new workouts inside your membership every single week, built on that foundation, so you're not back to guessing on YouTube.
Staying active is what protects your joints, your bone density, your heart, your sleep, and your mood for the next thirty years. It's what lets you carry the box of water bottles in from the car yourself. To be healthy is to be powerful.
Getting out of pain isn't the finish line. It's what gets you to the starting line.
What people are saying
The Pain Free Formula
Your 6-week plan to get out of pain and back to working out
01
Take the quiz.
You'll answer the same questions I'd ask in person about pain when sitting, climbing stairs, or rolling over in bed, then get matched with the track designed for your pain.
02
Follow your plan
Start with gentle daily movement, then build to four healing workouts a week as your pain drops and your strength returns.
03
Send me videos
Send videos of your core work and your lifts. I’ll watch and write back, providing tips for your unique situation.
04
Keep going
Once your six weeks are done, new workouts are waiting for you every week so you can seamlessly move into your pain free fitness goals.
What's covered inside The Pain Free Formula:
- An individualized intake quiz that puts you on your own track
- Tracks for pubic symphysis, hip, low back, SI joint, abdominal, tailbone, upper back and knee pain
- Self-tests for diastasis recti, prolapse and a tight pelvic floor
- Test/retest so you always know if something is working for YOU
- Self trigger point release with a foam roller, ball, stick, theragun
- How to turn on your deep core with specific cueing
- Video submissions with direct feedback from me
- 6 weeks of progressive routines, 15 minutes a day
- Red flags, so you know when something needs a doctor
- New workouts every week, so you keep getting stronger long after the six weeks and can even get back to that pilates class with your friends without fear
This program is for your kid(s) benefit too
You already know what your pain is taking from you. But imagine working towards doing more with your kids and pain and discomfort not being in the way.
15 minutes that gives you all this back:
- Getting on the floor with your kids and playing
- Picking them up the second they ask
- A workout routine you look forward to
- Sleeping through the night
- Your favorite jeans buttoned back up because your core is holding you in
- Sex you’re not avoiding
- Lifting the car seat, the stroller, and the box of water bottles yourself
Knowing exactly what to do the next time something aches
Right now, they don't know you're in pain. They just know the answer is usually no.
But this isn't 15 minutes away from them. It's the 15 minutes that gets you back to being the mom who says yes without doing the math first.
JOIN THE PAIN FREE FORMULAI'm a pelvic floor PT, and I did all of this wrong too.
Hi, I’m Ayesha, a 10-year board-certified pelvic floor + orthopedic physical therapist, and mom of two (with a third on the way!)
When I was pregnant with my first, my doctor said keep your heart rate under 140 and modify as needed. So I got on the bike and went as hard as I could because I was not about to be the person who gained all the weight.
By the second trimester, I was waddling to the train with pubic pain. Hips burning every time I rolled over in bed. Tailbone screaming at my desk. And I told myself what everyone tells you: it's temporary, just get through it.
So I did nothing, and every week it got worse.
Then I had a terrible labor, purple pushing, and a tear that hurt me for a full year. Postpartum rehab? I ran right past it trying to get back to "normal" as fast as possible, jumping back on my Peloton, strength training, and hot yoga. But the pain wasn't going anywhere. Airplane rides were torture on my tailbone, my low back burned doing bridges, long walks wrecked my hips.
So when I got pregnant again I knew it had to be different. An hour of movement a few times a week felt impossible. Getting to the gym with a toddler? Also impossible. So I started with 10 minutes a day of gentle PT exercises I'd modified for pregnancy.
I used a foam roller, yoga blocks, and core work, and it hit me that I'd just combined 10 years of rehab with my yoga, pilates and strength training into something that healed my pain. The key to all of it was my deep core.
It blew my mind how simple it was! Meanwhile, I was working in a physical therapy mill, massaging someone's back for a few minutes and sending them off to an aide. Women who were barely progressing because there was no time to teach them how to move.
That's the gap this program fills. And now when something starts to hurt, I know exactly what to do so it doesn't get worse. That's what I want for you.
You don't want your “old” body back. You want a stronger one.
More strength.
More support.
A more comfortable pregnancy.
An easier labor.
A workout routine you keep.
This program is for your kid(s) benefit too
You already know what your pain is taking from you. But imagine working towards doing more with your kids and pain and discomfort not being in the way.
15 minutes that gives you all this back:
- Getting on the floor with your kids and playing
- Picking them up the second they ask
- A workout routine you look forward to
- Sleeping through the night
- Your favorite jeans buttoned back up because your core is holding you in
- Sex you’re not avoiding
- Lifting the car seat, the stroller, and the box of water bottles yourself
Knowing exactly what to do the next time something aches
Right now, they don't know you're in pain. They just know the answer is usually no.
But this isn't 15 minutes away from them. It's the 15 minutes that gets you back to being the mom who says yes without doing the math first.
Let's hear first-hand
Everything included inside The Pain Free Formula for less than one massage a month.
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The 6-Week Pain Free Formula ($1,500 value)
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Your individualized intake quiz + pain track
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Video submissions with direct feedback from me
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Self-testing for diastasis, prolapse + pelvic floor tension
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New workouts added every week
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All program updates I release from here on out
Plus these two programs, included in your membership:
The Pregnancy Program ($149) FREE
Everything I wish someone had handed me when I was pregnant with my first.
- Movement by week, modified as your belly grows and your center of gravity shifts
- Labor prep: how to breathe, how to push, and how to avoid the purple pushing that wrecked my own recovery
- Perineal massage, step by step, to reduce your risk of tearing
- How to prepare your pelvic floor for delivery instead of hoping for the best
- Staying strong through all three trimesters, so you go into labor prepared and come out of it ahead
You can't undo a tear. You can absolutely lower your odds of one.
The Postpartum Program ($149) FREE
Pelvic floor rehab, starting day one.
- Healing your pelvic floor from the very beginning, not at some arbitrary six-week mark
- How to stop leaking when you sneeze, laugh, run, or jump
- C-section scar massage, so your scar doesn't pull on everything around it for years
- Perineal scar massage for tearing or after an episiotomy, including for sex that still hurts
- Self lymphatic drainage to bring the swelling down faster
- A real path back to full workouts including running and jumping without wrecking what you just healed
This is the recovery you should’ve been walked through, but weren’t.
Total value: $1,798
Every plan includes full access to the 6-week Pain Free Formula, the Pregnancy and Postpartum programs, new workouts every week, and video feedback from me. Cancel anytime.
This is for you if…
- You're pregnant or you've ever been pregnant
- You've got pain: abdominal pain, knee pain, foot/ankle pain, sacroiliac joint, pubic symphysis
- Or pressure, heaviness, leaking, or a belly that won't flatten no matter what you do
- You want to work out again and you're tired of paying for it in pain afterward
- You’re willing to make 15 minutes a day to commit to yourself
- You want somewhere to keep training once you're out of pain
This isn't for you if…
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You're looking for something that works without you doing the work
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You want to skip straight to the strengthening. There's no space to skip a step here, and skipping is probably what hurt you last time
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You're expecting to be fixed in a week. Your body needs time to heal before you can jump right into effective workouts
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You aren’t willing to commit 15 minutes per day from home to heal your core and reduce your pain
Your questions, answered
Will this work for MY specific issue?
How is this different from just watching YouTube?
I've tried physical therapy before and it didn't work for me.
Don't I need someone in person to show me what to do?
Do I need equipment?
Can I join if I just gave birth?
Can I join if I'm currently pregnant?
Can I join if I'm years postpartum?
What happens after the six weeks?
Six weeks from now, you could feel more like yourself again.
Everything you've tried so far has been aimed at the spot that hurts. The massage, the adjustment, the shockwave, the reel you saved at 11pm. And every one of them only worked for a little while, because none of them touched why it started.
The root issue is your core, and that’s exactly what we’ll address.
Six weeks from now, you'll move without thinking about it first. You'll walk into a workout knowing your body can handle it, and you'll have a new one waiting every week. And if something flares up, you'll know exactly what to do.
Start tonight, on your floor, after your babies go to sleep.
JOIN THE PAIN FREE FORMULA
