Yoga for healthy lower backs

“You are as young as your spine is flexible”

"To keep the spine healthy both on and off your yoga mat, it's important to move it regularly"

Offering hope for those wishing to learn how to help themselves.

Empowering people to improve their long-term comfort, health & well-being.

A specialised 12-week course, evidence based work – Arthritis Research UK and the University of York.


Participants will learn gentle, simple yoga, targeting back comfort, good posture, and improvement of their back health for now and the future. Aims are re-education and re-alignment of the body, plus raised self-awareness and relaxation. Props (including yoga block, blanket or belt) are used to aid effectiveness and ensure absolute comfort. Poses include lying, standing, kneeling and sitting with stable comfort.


12-week course to start in due course.

For more details, contact me on

12-Week Long-Term Self-Management Course


  • 12 weekly, gentle yoga classes lasting 1¼ hours 

  • An evidence-based, specific and specialised programme targeting lower back problems, approved by Arthritis Research UK, yoga associations and listed by Public Health England

  • Weekly sessions – initially teaching simple pain-relieving positions and strategies; progressing gradually with strengthening and stretching poses and movements, designed to improve flexibility, mobility and posture; breathing, mindfulness and relaxation techniques

  • Accompanied by comprehensive evidence-based book (student manual), 4-track Relaxation Album / CD (Track 1 also available in App format), practice sheets to enable simple home practice, hand-outs

  • Learn life-long skills to help yourself to improved health and well-being

  • “ONCE OFF” course teaches you to look after your back condition for now and for the future

  • 15 hrs of supervised exercise, plus a book and yoga practice sheets, aims to teach you to help yourself forever (compare this to an average of just 4 individual sessions of 15-30 minutes of other treatments that typically address just the acute/ immediate problem)

  • Encourages positive long-term lifestyle and behavioural changes

  • Addresses other ‘bio-psycho-social’ aspects that may be affecting your back problems e.g. joint and muscle pains, arthritis, stress, mood, anxiety, tension, return to work strategies

  • YHLB is recommended by GPs; features on Public Health England’s online MSK ROI tool (2017); NICE recommends exercise for managing low back pain with or without sciatica (2016); experts recommend this kind of approach (Lancet Journal 2018)

  • Make the switch from relying on others to being able to help yourself

  • It’s enjoyable and improves general well-being


Research Findings:

  • After attending a 12-week course, participants had an average of 3.8 days days off work, compared to control group average of 12.3 days, i.e. a 70% decrease, suggesting they had learnt to lessen the frequency, duration and intensity of bad back pain episodes

  • Participants report a 63% improvement in their ability to “control and cope with their back pain on their own”

  • 60% of course participants were still practising 30-minute yoga sessions at home approximately twice a week, a year after beginning the course

  • This course is safe and very effective


Who is it suitable for?

  • Those who want to learn to help themselves

  • Those who like the prospect of learning methods for “getting back control of their back condition

  • Those looking for a kind and gentle, person-centred approach

  • Those whose back pain has become chronic, e.g. persistent pain or pain that is there the majority of the time

  • Those whose back pain comes and goes (recurring/ episodic), e.g. several bouts each year.  Don’t wait until your next episode of bad back pain – start now

  • Anyone prepared to commit to weekly classes, which teach you to incorporate some yoga skills into your daily life

  • Holistic approach – so particularly beneficial for those who have:

  1. stress / emotional factors (which may be contributing to back pain experience)

  2. injuries or health conditions that prevent participation in other exercise or sports

  3. multiple conditions, e.g. headaches, hip replacement, high blood pressure (your teacher will show you modifications for maximum holistic benefit).


What to Expect:

  • No previous experience of yoga is necessary; but it can offer those with yoga experience more subtle knowledge of lifelong best practice methods

  • You will not be asked to do anything which your body or mind is not comfortable with

  • Yoga is a philosophy (i.e. as well as helping your back pain, it can show a positive way of living)

  • No complicated, challenging or advanced yoga

With thanks to 

For details on the research findings: