For lower back pain & sciatica
Less back pain. More ease. The gentler way.
Rebuild trust in a back that has been bracing.
A gentle, intelligent online movement program for back pain and sciatica. Watch the explainer, then try free for 7 days. No card needed.
Created and guided by Chava Sorani, Guild Certified Feldenkrais Practitioner.
7 days free. No credit card needed.
For lower back pain & sciatica
Still hurting after stretching, exercises, or physical therapy? Try a gentler approach.
Feldy is a guided online movement program based on the Feldenkrais Method®. Instead of asking you to stretch or strengthen an already sensitive back, it helps retrain how you move, so everyday movement can become easier and more comfortable. Many members notice a difference within their first week.
7 days free. No credit card needed.
From people with lower back pain & sciatica
From dreading mornings to standing up without bracing.
“Some mornings I arrive at the lesson at 40 percent and leave at 100, wanting to hug the world. My lower back used to lock up every morning, and I'd dread getting out of bed. Now I just stand up. No bracing.”
Sarah M.
Retired teacher, 62
Moving with ease again at 77.
“At 77, I'd made my peace with stiffness. I was scared that moving the wrong way would make my back worse, so I'd mostly stopped trying. But this asks so little of you. You lie down, follow Chava's voice, and you get up softer and easier than you came in. Nothing I'd tried before was this gentle, or this kind to a body that's afraid. I feel more like myself again. You should try this.”
Eleanor
Retired, 77
After yoga, Pilates, and stretching apps, the first thing that stuck.
“I tried yoga, Pilates, stretching apps. Nothing stuck. With Feldy I don't have to decide what to do every morning. Give it more than one lesson; the change comes over a few weeks, not the first day. Before long, I simply felt like myself again.”
James L.
Desk worker, 53
97% of Chava’s students said they would definitely recommend Feldenkrais to a friend.
You do not have to commit to the program today. Just see what happens after your first lesson.
Selected research
What the research shows
Reduced back pain by more than half
In a 2025 study, women aged 60 to 80 who added gentle Feldenkrais lessons reduced back pain by more than half, more than exercise did on its own.
See the researchSaki and Ziya, BMC Geriatrics, 2025
Nearly half the everyday disability
In a controlled trial, people with long-lasting back pain who practiced Feldenkrais cut everyday disability nearly in half and improved quality of life by about a third, doing better than a standard exercise program.
See the researchAhmadi and colleagues, Clinical Rehabilitation, 2020
Evidence from 16 clinical trials
Pooling 16 controlled trials, researchers found large improvements in balance and mobility among older adults, with pain relief similar to standard physical therapy.
See the researchBerland and colleagues, systematic review, 2022
Feldenkrais is a way of learning easier movement, not a medical treatment.
Does this sound like your back?
- You brace before you bend.
- You hold your breath when you sit down.
- You wake up and check what hurts before you stand up.
- Stretching helps for an hour, then the pain comes back.
- You shift in your seat the whole drive, bracing for every bump.
- You avoid movements you used to do without thinking. Bending to the dishwasher. Twisting to reach the back seat. Picking something off the floor.
- Part of you is always a little afraid of the one wrong move that throws it out.
You have not lost movement. You have lost trust that movement will help.
After years of bracing, your lower back may be holding a pattern more than damage. Layers of unconscious gripping the nervous system learned for protection, then forgot how to undo. Feldenkrais speaks to that nervous system directly. When the brain gets new information, the muscles can quietly let go on their own.
If you have already tried a lot of things
Stretching
helped for an hour
Massage
lasted a day
Exercises
helped while you kept it up
Walking
fine until the next flare
None of these were wrong, and most of them helped for a while. Stretching, massage, exercise, and walking all do real good for the muscles and the tissue. What they do not reach is the deeper pattern underneath, the way your nervous system has learned to hold and move your back, so the relief tends to fade and the ache finds its way back.
Feldy works on that pattern itself. As your back learns easier ways to move, the change holds, and the stretching, walking, or exercise you already enjoy can start to work better and last longer. You do not have to give any of it up. Feldy is the missing piece that makes the rest add up. Do less, gain more.
You do not need to believe this will work.
Just try it.
Many people are skeptical at first, and they should be. If you have lived with pain for years, you have heard plenty of promises already.
That is the whole point of the free week. You do not have to decide whether Feldy works. You only have to notice whether your body feels different after a lesson.
Why I made Feldy
I am Chava Sorani, a Guild Certified Feldenkrais Practitioner. For years I worked with people living with persistent pain and tension, and many had done everything right and still felt stuck.
I made Feldy to bring this work home: gentle audio lessons you can do in your own room, at your own pace, whenever your back needs it.
Every lesson is my voice, guiding you the same way I would in person.
Chava Sorani, Guild Certified Feldenkrais Practitioner (GCFP)
How this works, in plain terms
- 1
Lie down, on your bed, a rug, or the floor, wherever is comfortable. No special clothes, no equipment, nothing to set up.
- 2
Press play and follow Chava's voice. The movements are small and slow, easy enough to do during a flare. You never stretch, strain, or push, and if something does not feel good, you simply do not do it.
- 3
Notice the difference. Many people feel something settle by the time they stand back up, the back a little quieter, the breath a little easier. Students often call it meditation in movement: present, unhurried, attention inward. No comparison to anyone else.
What your first week looks like
Seven days, free, no credit card.
- Day one. Your first guided lesson with Chava, about 30 to 45 minutes lying down, helping you notice where your back is working harder than it needs to.
- Through the week. The short morning and bedtime rituals, five to ten minutes each, to carry that ease into ordinary days.
Open it in any web browser, on your phone or computer, with nothing to install. No card to start, and you can stop any time.
What you can expect to feel
In your first lesson
- 1.A connection between your back and your shoulders that you did not know was there. The same movement on the other side may feel completely different.
- 2.Your breath may deepen on its own, without anyone telling you to breathe.
- 3.When you stand up afterward, the floor can feel different under your feet.
Over the first week
In the first days, it is usually the small things. Standing up can feel less like an event. You may notice you are not holding your breath when you sit. Rolling over in bed can take less planning. And the back often asks for attention less often. None of this is a dramatic breakthrough. It is your body finding easier options and building from there.
Why Feldenkrais works for lower back pain & sciatica
1. Movement intelligence: most approaches work one muscle. This invites the whole pattern to change.
Stretching and strengthening focus on the muscle that is tight or weak, and they are useful in their own right. Feldenkrais explores how the parts work together, so your ribs, pelvis, hips, shoulders, and spine can share each movement and your lower back has less to do on its own.
2. You feel it as ease, not as theory.
Many people do not notice this as an idea. They notice it when getting out of a chair feels easier, walking feels smoother, turning in bed takes less effort, and they stop bracing before they bend.
3. Change comes from noticing, not forcing.
You will not stretch, push, or force. You will notice. That noticing is the work, and it is what tends to create change you can feel before you stand back up.
What the Feldy Program looks like
Ten guided audio lessons, about two a week at your own pace, each between 30 and 45 minutes. Short daily rituals fill in the days between lessons, five to ten minutes in the morning and five to ten minutes before bed, so the practice stays with you. A Feldy subscription keeps every lesson and ritual open, and unlocks a growing library of advanced lessons beyond the first ten.
A few lessons you will reach:
Awakening Your Back
Discover how your back, ribs, and shoulders can share each movement, so your lower back has less to carry alone and getting out of a chair can feel less like a production.
Release Your Lower Back
Invite the muscles that have been guarding your back for years to quietly stand down, so bending to the dishwasher can feel less like bracing for a catch.
Lower Back & Sciatic Relief
Ease the line of sensation that runs from your back into your hip and down your leg, the one that flares on a long drive or a short walk.
Flexion & Extension of the Spine
Invite back the easy bending and arching your spine loses when it stays guarded, like reaching a low shelf or rolling over in bed.
Common questions
Will this work if PT and stretching did not?
Often, yes, because the focus is different. PT and stretching work on strength, flexibility, or the specific spot that hurts, and they help many people for exactly that. Feldenkrais works on how your whole body organizes movement, and for many people that is the layer the other approaches were not built to reach. It sits alongside what your physiotherapist gave you, not in place of it. People who have tried many things tend to be the ones who notice the most, because they are the most attuned to their own bodies.
Can I do this during a flare?
Yes, gently. The whole point of the method is that you only ever do what feels easy. If a movement provokes pain, you make it smaller, slower, or stop. The lessons are designed so any body, in any state, can find a comfortable version of the movement.
How is this different from yoga or stretching?
Different mechanism, very gentle and soft. There is no pose to hold and no stretch to push into. You lie down, you move in small ways, you notice what changes. The work happens in your attention, not in your effort. People who find yoga too demanding for their back now, or stretching short lived, often land here and stay.
Is this just relaxation?
No. Relaxation often happens as a side effect, but the goal is not to calm down. The goal is to update the movement patterns your nervous system runs automatically. That is why the change tends to hold beyond the lesson, instead of fading the way a stretch does.
What if I do not feel anything in the first lesson?
That is fine and common. The effects are often subtle the first time, and you may not notice them in the lesson itself. The change often shows up after, in how you stand up at the end, in how you sleep that night, or by the second or third lesson as the pattern begins to update. More significant change usually becomes clear over several weeks. Give it five lessons before you decide. Curiosity matters more than sensation here.
What if it does not help me?
Every subscription starts with a free 7-day trial, no credit card needed. Try the lessons, complete one or two, and see if Feldy is right for you before you subscribe.
Have a question? Write to me at ask-chava@feldy.me. I answer every email personally.
Try the Feldy online movement program free for 7 days. See how your lower back feels.
No equipment. No forcing. You only go where it feels easy, pleasant, and comfortable.
When your mornings start with negotiation, the program is here. Do less, gain more.
Have a question? Write to me at ask-chava@feldy.me. I answer every email personally.