Yoga For Back Pain Care 12-Week Course

Starts January 26th 2024 Fridays 1:15 - 2:45pm at Yoga Junction in Crouch End, London N8

Welcome to the Yoga for Healthy Lower Backs Course

Are you tired of living with chronic lower back pain? Do you long for a solution that doesn’t involve invasive procedures or medication? I hear you! As someone who has had back pain on and off for many years, I know it can be a challenge to find a way to become pain-free. A turning point for me, as a yoga teacher with back and joint pain, was doing the Yoga for Healthy Lower Backs Course. This carefully designed course offers a scientifically proven approach to alleviating back pain and promoting overall well-being. Based on a published peer-reviewed study on yoga for back pain, this course is designed to be accessible and beneficial for both yoga practitioners and complete beginners.

The Power of Yoga for Lower Back Pain Relief

Yoga has been practised for centuries, but did you know that it has also been extensively studied and proven effective in relieving many stress-related ailments? In fact, scientific research into how yoga benefits health and well-being has flourished in the last decade, as more and more people realise the power of this ancient approach.

The study that this course is based on provides solid evidence that yoga can be highly effective when it comes to addressing and preventing back pain. In fact, the YHLB course was found to reduce back pain-related work absences by around 70%. This course draws on this research, offering a carefully crafted programme that combines the wisdom of yoga with modern scientific knowledge.

Over the 12 months studied, those in yoga group had on average only 3.83 days off work compared to 12.29 in the non-yoga group – 70% reduction in work absenteeism. Conclusion. Based on this, trial 12 weekly group classes of specialised yoga is likely to be a cost-effective intervention for treating patients with chronic or recurrent low back pain.

‘A Pragmatic Multi-centred Randomized Controlled Trial of Yoga for Chronic Low Back Pain: Economic Evaluation’ Spine Journal (15 Aug 2012) Chuang LH, Soares MO, Tilbrook H, Cox H, Hewitt CE, Aplin J, Semlyen A, Trewhela A, Watt I, Torgerson DJ

A Holistic Approach to Back Health

Unlike quick-fix solutions, the Yoga for Healthy Lower Backs Course takes a holistic approach to back health. It is now well understood that back pain is not solely a physical issue; it is greatly affected by stress levels and lifestyle choices. The UK medical researchers at NICE (the UK National Institute for Clinical Excellence) now recommend that chronic back pain sufferers are treated using a bio-psycho-social approach. The YHLB course incorporates not only yoga postures and movements but also breathwork, philosophical enquiry, mindfulness, and relaxation techniques. This comprehensive approach targets the root causes of back pain, promoting overall well-being and preventing future issues.

Accessible for All

Whether you’re a complete beginner or a regular yoga practitioner who has chronic back pain this course is designed to meet you where you are. You will be taught individualised modifications to the carefully curated yoga sequences that are the basis of the YHLB course. These are the same sequences used in the University of York research.

All fitness levels and body types are accommodated. You don’t need to be flexible, young, slim or have prior yoga experience to participate. All you need is the willingness to embark on a transformative journey toward a healthier back.

What makes this course different?

The Yoga for Healthy Lower Backs Course offers a safe, enjoyable, relaxing and effective alternative to other back care approaches.

Addressing the Root Causes: Unlike temporary solutions, our course takes a holistic approach to back pain, addressing the root causes rather than merely alleviating symptoms. By focusing on changing the way you cope with stress, strengthening core muscles, improving posture, and releasing tension, you’ll experience lasting relief and long-term benefits.

Tailored to Your Needs: Each individual’s body is unique. This course emphasizes personalized attention, ensuring that you receive modifications and adjustments tailored to your specific needs and abilities. The class is kept to a maximum of eight students to allow for this individualised approach, which maximizes the benefits you’ll gain from the practice.

Mind-Body Integration: Yoga is more than just physical exercise—it embraces the integration of mind and body. By incorporating these wider aspects of yoga, this course acknowledges the important role that mental and emotional well-being plays in back pain management. This comprehensive approach ensures a deeper and more holistic healing experience.

Non-Invasive and Natural: Yoga is a non-invasive, natural approach to back pain management that doesn’t rely on medication or invasive procedures. Through regular practice, you can reduce or eliminate the need for external interventions, empowering you to take control of your own well-being.

Empowering Self-Care: This course equips you with the knowledge and tools to maintain a healthy back beyond the duration of the program. You’ll develop a self-care routine that can be integrated into your daily life, allowing you to proactively manage your back health and prevent future issues.

Is This Yoga for Back Pain Course Suitable for Me?

If you have ongoing grumbling intermittent chronic back pain, with occasional flare-ups and remissions of pain, this course is ideal for you! You will learn how to manage the pain and you’ll most likely learn the cause of the pain and how to avoid it as you continue through the course.

You do not need to have any previous experience of yoga, you certainly don’t need to be able to touch your toes or stand on your head!! 🙂 The yoga movements are very gentle and accessible and as you continue through the course you are encouraged to gradually build your strength and flexibility according to your own pace.

This yoga is very gentle, you are never required to move out of your comfort zone. The yoga classes themselves are very safe, enjoyable and relaxing. Learning to deeply and actively relax is a key component of the course, it can often be the missing piece in back care support.

This course is designed for people with chronic back pain (it could be upper, mid or lower back pain), hip pain or sciatica. There are certain symptoms (known as Red Flags) that will make you ineligible for the course. Instead, you should be referred for medical treatment.
Another requirement is that you are able to get down to the floor and back up again unaided by another person (you can use a nearby chair for support if needed).

This course is not suitable for pregnant women, or women trying to become pregnant. If you are pregnant and have back pain problems, a course of three one to one lessons with Julia is a good idea.

Back Conditions that May be Addressed on this Course

Sacro-iliac Joint Pain
Prolapsed or Herniated Disc
Sciatica
Piriformis Syndrome
Osteoarthritis
3-Joint Degenerative Complex
Lordosis
Kyphosis
Scoliosis
Muscle Sprain and Strain

What Kind of Time Investment is Required?

To get the most out of this course, it’s best to invest your time, attention and participation. If you practice regularly between the class sessions you can expect to see more positive change in your back. I’ve had a few students who have alleviated their pain without doing home practice, but they are the exception, not the norm.

There are home practices that you do at least twice a week, or up to five days a week. The movement takes around 20 -30 minutes. The relaxation is around 10 -15 minutes long.

You can choose to have extra one-to-one classes to work more specifically, or if you have to miss some classes. It is fine to miss a couple of the in-person classes, but you must do the first “Week 1” class, either as part of the group or privately.

Yoga as a Learning Process

Learning to restore your back to health is not like going to a massage therapist or an osteopath. It is a learning process. You don’t need to study anatomy, although I will introduce you to some basics. Instead, you will be required to meet and greet your own body and mind with curiosity and kindness. In this way, you’ll learn how to tend to the parts of ourselves that have become overused, underused, stuck, tight, weak and generally unhappy.

Yoga is the ultimate healing modality as it recognises the need to attend to our whole being, not just our physical body. We will learn how our breath, mental health, habits, beliefs and ability to relax (or not) all have an impact on back pain. Working in this holistic way, we can find more balance and ease in our life.

Please Note

I am unable to diagnose or treat any medical condition. If you are unsure about your suitability for this course, then do talk to your GP or healthcare provider.

Please make sure you have read, understood and agree to the Disclaimer.

Course Venue, Dates and Outline

All classes are on Fridays from 1:15pm – 2:45pm at Yoga Junction on Weston Park, Crouch End, N8

It’s ok if you miss one or two classes, but you must attend the first class or make up for it by having a private class with Julia. If you have longstanding back pain, it is recommended that you have a private lesson prior to commencing the course. There is a £10 discount for private lessons if you are booked on the course. They are £55 for one hour (at my home in Crouch End) once you have paid for the course.

26th January 2024
Relaxation and Comfort

2nd February 2024
Steadiness and Ease in Body, Mind and Breath

9th February 2024
Posture and the Core – Supporting the Spine

16th February 2024
Mindfulness and Self Knowledge

23rd February 2024
Joint Health – The Body as a Temple

1st March 2024
Gravity and Space – Lifting the Spirits

8th March 2024
Prana – Breath and Life Force

15th March 2024
Release Tension to Create Energy

22nd March 2024
Body-Mind Strength and Resilience

5th April 2024
Added Benefits – Yoga for Holistic Well-Being

12th April 2024
Intention and Appreciation

19th April 2024
The Goal is to Follow the Path

Meet Your Teacher

Julia has been teaching gentle yoga for back pain sufferers for a decade, and teaching yoga for nearly twenty years. Having completed The Minded Institute’s in-depth course on Yoga Therapy for Chronic Pain, she is now nearing completion of their two-year in-depth Diploma in Yoga Therapy, accredited by the International Association of Yoga Therapists.

Julia appeared on ITV’s Tonight Programme called Back Pain: Britain’s Unseen Crisis. You can view a clip from this programme below.

The YHLB course was recently featured on Radio 4’s Inside Health programme.
You can listen to the show here. If you don’t want to make a BBC account, you can just download the audio file from this page and listen to it that way.

Julia genuinely understands how chronic pain works. After 8 years of trying different classes and physiotherapists, Julia is the first teacher I have found who actually allows you to work within your limits and build strength, movement, relaxation and awareness into daily life. Julia's focus on somatics and wealth of knowledge about yoga and how the mind and body are impacted by movement is really quite limitless. The opportunity to improve your daily life with chronic pain is invaluable and I would highly recommend Julia's holistic yoga. Julia is also kind, curious, accepting and great at teaching online and in person. The knowledge she passes on is always above and beyond simply exercising for 1.5 hours. I had got to the point where pain meant I was not able to do any form of exercise and was fearful of movmenet causing more pain. Yoga classes for back pain helped me transition slowly out of a period of inactivity without having major adverse affects on my pain levels (and working on that fear that still comes up). Overall Julia's classes help make managing pain easier and therefore life more enjoyable.

Kate Anderson

Holistic Yoga for Back Pain Student