Expert Back Pain Fitness Studio in Portsmouth, NH
At Golden Hour, this is YOUR hour for concierge-style care—combining physical therapy and private Reformer Pilates to help you move without pain and reclaim your strength.
Struggling With Back Pain That Just Won't Go Away?
You've tried everything, but nothing seems to work. You're not alone, and there's a better way forward.
Traditional Therapy Hasn't Solved Your Pain
You've been to physical therapy before, maybe even multiple times, but the relief was only temporary. Your back pain keeps coming back, and you're losing hope that anything will truly help.
You're Worried About Losing Your Independence
Every day, simple activities feel harder. You're afraid that if your back pain gets worse, you won't be able to do the things you love or take care of yourself the way you want to.
You're Tired of One-Size-Fits-All Solutions
Crowded gym classes, rushed appointments, and generic exercise sheets leave you feeling frustrated. You need personalized attention that actually addresses what your body needs.
Why Portsmouth Residents Choose Golden Hour for Back Pain Relief
Golden Hour bridges the gap between traditional physical therapy and mindful movement. Our concierge-style approach means you get Dr. Melissa's full attention in every session—no distractions, no rushing, just expert care tailored to your unique needs.
• One-on-one private sessions combining PT expertise with Reformer Pilates • No referral needed—direct access to a Doctor of Physical Therapy • Boutique studio environment inside Parlor Coworking with personalized attention
"I've taken a few 1:1 Pilates sessions with Melissa and I am so impressed! She has an incredible way of making you feel confident and comfortable from the moment you walk in. Each session is fully tailored to my body and my goals, and I leave feeling stronger, more aligned, and more centered every time. You can really see Melissa's background as a physical therapist shine through with her thoughtful cues and hands-on adjustments. I highly recommend Golden Hour to anyone looking for an elevated, boutique Pilates experience with real personalization and real results!"
Sally Little
Our 3-Step Approach to Lasting Back Pain Relief
Our proven process moves you from pain to strength—strategically and sustainably.
Reset: Find the Root Cause
We start with a comprehensive evaluation to understand what's really causing your back pain—not just treating symptoms, but identifying the underlying issues that keep you stuck.
Recenter: Restore Control
Through personalized physical therapy and mindful Reformer Pilates, we help you regain proper movement patterns, strengthen your core from the inside out, and rebuild confidence in your body.
Rebuild: Create Long-Term Resilience
We equip you with the tools, strength, and movement strategies you need to stay pain-free and active for life—not just for a few weeks after therapy ends.
Back Pain Conditions We Treat in Portsmouth
Whether you're dealing with chronic pain, recovering from surgery, or managing a recent injury, our integrative approach helps you heal and thrive.
• Low back pain, herniated discs, and sciatica • Post-surgical rehabilitation and chronic pain management • Neck pain, shoulder stiffness, and hip or knee discomfort • Plantar fasciitis, ankle sprains, and rotator cuff issues
What Our Portsmouth Clients Say About Golden Hour
I've taken a few 1:1 Pilates sessions with Melissa and I am so impressed! She has an incredible way of making you feel confident and comfortable from the moment you walk in. Each session is fully tailored to my body and my goals, and I leave feeling stronger, more aligned, and more centered every time. You can really see Melissa's background as a physical therapist shine through with her thoughtful cues and hands-on adjustments.
Sally LI can't say enough great things about Golden Hour Pilates & Rehab! I have been dealing with back issues and muscle stiffness for many years and before going to Dr. Melissa I had tried all different kinds of possible solutions to this problem. However, I have always struggled to find a long-lasting solution. Thanks to Dr. Melissa, I am finding increased mobility without any discomfort and new ways to improve in the studio and at home.
Ashley CI had never tried Pilates and a former PT encouraged me to give it a try. I am so glad I did! Melissa is a wonderful and supportive instructor. Her Pilates and Physical Therapy knowledge has helped me tremendously. I have had multiple back and total knee replacement surgeries and was unsure if I could be successful at it. I am feeling a lot stronger and confident that Pilates is helping my back!
Audrey JDr. Melissa Benowitz, PT
Melissa earned her Bachelor of Science in Exercise Science from High Point University in High Point, NC and went on to receive her Doctorate of Physical Therapy from Gannon University in Erie, PA. She is a highly skilled physical therapist and comprehensively certified Pilates instructor through Polestar Pilates, specialized in the rehabilitation track. Melissa brings extensive experience in the outpatient orthopedic setting and utilizes Pilates based rehab principles to create individualized evidence based programs to optimize recovery and enhance performance.
Melissa's journey with Pilates started after traditional therapy methods failed her own pain and Pilates ignited a transformation that restored her body, strengthened her spirit, and awakened a newfound sense of empowerment. Melissa has wholeheartedly committed to bridging the gap between traditional physical therapy and mindful movement; empowering her patients to rediscover confidence, build inner resilience, and cultivate long-lasting vitality.
In her free time, you can find Melissa taking her dog on a walk, spending time with her friends and family, or reading a good book.
Visit Our Portsmouth Back Pain Studio
We're conveniently located inside Parlor Coworking near Lafayette Plaza Shopping Center and Kittery Premium Outlets.
Email: Goldenhourpilatesandrehab@gmail.com
Phone: 603-812-1407
Office: 135 McDonough St, Suite 335, Portsmouth, NH 03801
(Located inside Parlor Coworking, by appointment only)
Driving Directions :
We're located in the heart of downtown Portsmouth, just off Islington Street and steps from Market Square. Free street parking is available on McDonough Street and surrounding side streets. We're just minutes from I-95, Pease International Tradeport, and the historic Portsmouth waterfront.
Your Questions Answered
Everything you need to know about getting started
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No! New Hampshire offers direct access to physical therapy, which means you can schedule your appointment with Dr. Melissa without a referral. We'll work with your insurance if needed, but you're free to start your healing journey right away.
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Golden Hour offers concierge-style one-on-one care that blends physical therapy expertise with Reformer Pilates. You'll never be rushed through a crowded clinic or handed a generic exercise sheet. Every 50-minute session is fully customized to your body, your goals, and your recovery needs in our private boutique studio.
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Dr. Melissa is trained through Polestar Pilates' rehabilitation track, which specifically addresses injury recovery and chronic pain. Pilates strengthens your core from the inside out, improves flexibility, restores proper movement patterns, and takes pressure off your joints—all while being guided by a licensed physical therapist who understands exactly what your body needs.
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Golden Hour operates as a cash-based, concierge practice, which allows us to provide longer, more personalized sessions without insurance restrictions. We can provide a superbill for you to submit to your insurance for potential out-of-network reimbursement. Please contact us to discuss pricing and payment options.
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We treat a wide range of musculoskeletal conditions including low back pain (herniated discs, sciatica, pinched nerves), shoulder, hip, and knee pain or osteoarthritis, neck pain, ankle sprains, plantar fasciitis, Achilles tendonitis, shoulder impingement, rotator cuff tears, and post-surgical rehabilitation. If you're unsure whether physical therapy is right for your condition, schedule a free phone consult and we'll help you determine the best path forward.
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Most physical therapy programs at Golden Hour run 8-10 weeks with 1-2 sessions per week, depending on your individual needs and goals. After completing your PT program, many clients transition into our ongoing 1:1 Reformer Pilates membership to maintain strength, mobility, and long-term wellness.