Fitness

Yoga for Back Pain

End Lower-Back Pain With Targeted Yoga

12 lessons4 modules9h 0m durationbeginner level

Instructor: StretchLearn Faculty

About this course

Lower-back pain affects roughly 80% of adults at some point, yet most people lack the targeted movement tools to manage it. This course applies yoga anatomy, myofascial release principles, and motor-control research to sequences proven to reduce lumbar tension and disc loading. You will learn which poses help, which hurt (and why), and how to build a sustainable daily practice that keeps pain from returning.

Curriculum

Module 1: Understanding Your Back Pain3 lessons

Lumbar Anatomy Every Yoga Student Needs to KnowPreview45m
Classifying Your Pain Pattern Before You Practice🔒45m
Red Flags, Contraindications, and When to Modify vs Stop🔒45m

Module 2: Foundation Sequences — Decompression and Core Activation3 lessons

The Morning Decompression Sequence (20 Minutes)🔒45m
The Six-Step Deep Core Activation Protocol🔒45m
Psoas Release and Hip Flexor Lengthening🔒45m

Module 3: Targeted Sequences for Common Back Pain Types3 lessons

Sequence for Disc-Pattern Pain (Flexion-Intolerant, F-Track)🔒45m
Sequence for Facet and Stenosis Pain (Extension-Intolerant, E-Track)🔒45m
Sequence for SI Joint Dysfunction🔒45m

Module 4: Building Your 4-Week Progressive Practice3 lessons

Designing Your 4-Week Plan with RPE Progression🔒45m
Integrating Yoga Principles into Daily Movement🔒45m
Long-Term Maintenance and Relapse Prevention🔒45m