Yoga for Back Pain Relief
Safe, enjoyable and suitable for beginners

Congratulations! You’ve taken the first step towards dramatically improving the health of your lower back. My students and I were interviewed on the recent ITV Tonight programme entitled Back Pain: Britain’s Unseen Crisis. This course will help you learn how to find a way out of the worry and stress of having chronic back pain. The largest scientific study of yoga to date found that this course of specially designed yoga classes can greatly improve back health and function. Research showed that people who completed the course reduced their absences from work by 70%. Additional research found the course to be safe and extremely cost effective. The main research was conducted by the University of York, sponsored by Arthritis UK and published in a leading medical journal in 2011. Details Here.

Is this Course Suitable for Me? 

The course is ideal for everyone who is experiencing chronic low back pain and/or sciatica. This may be due a number of diagnoses, including: prolapsed discs; spinal misalignments (spondylolisthesis, scoliosis, lordosis, spinal stenosis); degenerative disk disorder; arthritis, sacro-illiac problems and more. 
However, the course is not suitable if the pain is very severe and ongoing. Please check with your doctor if you are unsure. You must be able to get to the floor to lie down and back up to seated on a chair (using a chair if needed). 
The course is designed for people who are in pain, so the classes are gentle and pleasantly relaxing. You are not required to push through pain or to do any exercise that causes discomfort. You’ll start with very gentle releasing and soothing postures, and gradually build to strengthening and mobilising poses when this becomes appropriate for you.

Stress and Back Pain

The latest scientific research is proving that stress and pain are related. Unlike many other exercise programmes for back pain, yoga emphasises stress reduction. Simple breath techniques can literally shift your nervous system into parasympathetic mode (which is the opposite of the sympathetic “fight or flight mode.” This shift is quite profound for many students, who have been feeling stressed for literally years.  The Yoga for Healthy Lower Backs course weaves in techniques  like breath techniques, mindfulness and deep relaxation, as part of the classes. You’ll learn how to rest. How to breathe. And how to be more aware of your posture and movement in everyday life. By practicing in this way you’ll learn how to release deeply held habitual tension and lessen the negative effects of stress on your body and mind.

Taking Control of Your Back Pain with Yoga

This course is all about education. You’ll learn about how to sit, stand, lift, walk and lie down to best help your spine. You’ll also learn four sequences and a few “first aid yoga poses” that you can use throughout your life to help get and keep your back in good shape. The power of a personal yoga practice is enormous. Do think you are too old, too stiff, too busy? If so, you are holding yourself back from health and healing. It is never to late to improve your posture and your body awareness. To the left is Anna Pesce, a student of an American yoga teacher called Rachel Jesien. This inspirational lady had one to one yoga lessons and did her home practice diligently. She was able to achieve a remarkable recovery in her spinal health. If she can do it, so can you!

Student Testimonials

Here are some comments from students who have taken the Yoga for Healthy Lower Backs Course with me:

“I have not had back pain since completing the course” 

“This course has totally changed my life, I am much more confident and feel more in control of my back pain.” 

“Not taken any painkillers since doing this course!”

“The best thing about the course was learning how to be much more mindful of how to work and how to use my body more efficiently to help the lower back.”

“This course helped me to understand how to deal with a painful back and to know what to do with confidence.” 

“My daily back pain has decreased. I have had periods of feeling “nothing” which doesn’t happen very often (I initially panicked wondering what was wrong!) – it was simply that there was no tension or pain.”

“Julia gave me confidence and reassurance when practising yoga. Julia is engaging, caring and very competent.” 

“I experience relief of pain/ache immediately after each lesson.” 

“Thank you very much indeed for rescuing my back. I have learned how to get rid of pain, thanks to you.”

This is what a physiotherapist, specialising in back pain, said about the course.  Overall I would highly recommend the course. If I had significant back problems then, without question, this is what I would do. I have been involved solely with low back pain for 12 years with a specialist pain clinic and have masters level qualifications in the subject.”


Namaste! Julia and Dr Oscar Duke on ITV's Tonight Programme

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How Much Does the Yoga for Healthy Lower Backs Course Cost?

The price is £265.00 for the 12-week long course.

In addition, there is a resource pack that you’ll need to purchase here before the course starts. It’s £60.00

Using the online booking system, you pay half of the price now and half in a month’s time, for your convenience. It is important to do the whole course as some of the benefits only start to become apparent in the second half of the course. There is a two-week break after the first four weeks, in which you have time to establish your home practice. The price of the course is non-refundable. However, you can transfer to another course at a later date or pass the course on to another person. 

The live classes enable you to learn to tailor the Yoga for Healthy Lower Back sequences to your own needs. These individual, and often quite small, adjustments are what makes the difference in your back health. You’ll possess this knowledge and this effective back health toolkit for the rest of your life.

To book your place and pay the first instalment online,  use the button for your day of choice below. You can choose to pay in two parts, one now and one a month later. Or you can pay the full amount by bank transfer, please see the bank details below.

When and Where is the Course Running?

The next courses start in mid April I’m offering two options:

Fridays 2pm at Yoga Junction, Weston Park, Crouch End, N8
First Class Date: 26th April 
Mid Course Break: 24th and 31st May
Last Class Date: 26th July
Saturdays 12:30pm at One Yoga, Myddelton Road, Hornsey, N8
First Class Date: 27th April
Mid Course Break on 25th and 1st June
Last Class Date: 27th July

When you click on a button your’d be taken to my Holistic Yoga secure booking page. You’ll pay £132.50 now and £132.50 a month later.
If you prefer to pay the full sum by bank transfer, that’s fine. Use the following details. Remember to order your resources pack for £60 here. 

Bank Details
Account Name: Holistic Yoga
Account Number: 69478372
Account Sort Code 08 – 92 – 99

Places are limited to 8 people per class. 

Please note this course is for pain in the lower back. If you have an upper or mid back problem only, you will benefit from private classes. If you have lower back pain and upper and/or mid back pain, you will benefit from doing the course

What do I need to Bring?

All the equipment is in the studio. So there’s no need to lug your yoga mat to class, unless you want to! Wear comfortable clothes that are easy to move in and not too baggy. Layers are ideal, you won’t get hot or sweaty, this is gentle yoga. Bring some water to drink during an after class. 
For your home practice, you’ll need a yoga mat, yoga block (standard size – not a half block or a brick size) and yoga belt. These can be purchased for a reasonable price at the Haelan Centre in Crouch End. Good online stores are Yogamatters or Ruth White Yoga Products. The size of block you need is 30 x 40 x 5cm.