This program features basic, beginner to intermediate level practices featuring yoga poses and sequencing specific to back pain relief and prevention.
All exercises are designed for at home performance using minimal space and some props such as a yoga mat, a sturdy chair, block, strap, towel or blanket (optional).
No previous yoga experience is necessary to participate, and there is no sanskrit terminology or chanting included in this program.
If you are one of the 31 million Americans estimated to be suffering from back pain, this program may be just what you need! While yoga in general can help relieve back pain and prevent future occurrences, not all poses may be appropriate for certain back conditions as many practices rely heavily on poses that bring the spine into forward flexion, which could exacerbate existing issues. These practices, designed in conjunction with back pain specialist Dr. Yoav Suprun DPT, Dip. MDT, CSCS, were carefully constructed to assist in both back pain relief and prevention.
This program contains two complete, gentle total body practices:
Session #1: Yoga for Mild to Moderate Back Pain Relief
A chair, yoga strap, hand towel, yoga block and bolsters (or pillows) will be used to help assist in poses, as this flow is designed to gently stretch tight areas of the body that can contribute to back pain while avoiding forward bending (flexion) or deep rotation (twisting) of the spine, which may aggravate back issues. Do not attempt this flow if you are currently experiencing acute back pain, and be sure to get your doctor’s clearance before attempting this or any other form of exercise. Approximate Run Time: 33 Minutes
Session #2: Yoga for Back Pain Prevention
The poses in this flow are designed to help strengthen and stretch key muscle groups that work together to support the spine and proper posture, which can aid in the prevention of back pain. A block, strap and rolled up towel or blanket can be used to assist in a few poses if preferred (feel free to use additional modification or props as needed). Choose this flow on pain-free days when you are ready for a moderate, body weight only strength and stretch session. Approximate Run Time: 33 Minutes
Approx. Total Run Time: 68 Minutes
Frequently Asked Questions:
What do you need for the program?
The only required equipment for these sessions is a mat, a rolled up towel and a sturdy chair (used only in the back pain relief segment). You may also want to include the use of a yoga block, yoga strap, blanket and/or additional pillows or bolsters for extra comfort during some of the poses and positions.
How long are the workouts and how many days a week is the program?
Each session is approximately 33 minutes in length, with each practice concluding with a final relaxation. We recommend alternating the pain relief and prevention sessions at least 3-4 days a week (or more often if you wish).
We suggest the pain relief session for days when you feel mild back pain (such as after a long travel day or full day of sitting), and focusing on the pain prevention work on pain-free days when you are ready for moderate, bodyweight only strength session. The flows also work well as morning and evening practices, you want to try starting the day with the pain relief flow and ending it with the pain prevention series.
You can also play both sessions consecutively to create an hour long class any time you wish. We’ve made this program flexible so feel free to make it work for your needs and schedule.
Can anyone do this program?
No previous yoga experience is required to participate in this program. If you are currently in an moderate to acute stage of pain, you should not attempt any exercise until you have consulted a medical professional.
DISCLAIMER: This program is not meant to diagnose or treat any condition. If you are dealing with back pain on a regular basis be sure to consult a medical expert for treatment. If you are currently in an moderate to acute stage of pain, you should not attempt any exercise until you have consulted a medical professional. Not all poses and movements may be appropriate for your back, so be sure to modify or skip all exercises that don’t work for your body. Consult your doctor before beginning this or any other exercise program. Participation in this program is solely at your own risk.