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Yoga for Healthy

Lower Backs



















'Yoga for Healthy Lower Backs' is an evidence-based way to improve back health and function.  The 12 week Yoga for Healthy Lower Backs course study is one of the largest research studies into yoga to date and has been published in several peer-reviewed papers.  When compared with other quality research, the scientific results for this programme found yoga to be one of the most effective options available relative to other mainstream and complementary treatments.  Lesson for lesson it is better than other rigorously researched back health treatments.  The NICE (National Institute of Clinical Excellence) guidelines for lower back pain, published September 2016, mention the 12 week Yoga for Healthy Lower Backs programme.  The Yoga for Healthy Lower Backs research papers serve as the major contributor to the body of evidence that NICE mentions in its reviewed guidelines.  GPs are guided by NICE in recommending the best available evidence and practice to their patients.  The main recommendation from NICE will be to refer to community-based group exercise programmes, "including stretching, as a first step to managing low back pain."  Anecdotally, teachers of the programme have reported that the course has prevented, in some cases, a rush for needless spinal surgery when back health can be gained through yoga. gives more information about the randomised control trial (RCT) and the course.  There are videos on the website that show excerpts of Yoga for Healthy Lower Backs classes, which will help to get a more visual idea about what the course involves.

Karen offers this gentle, specially-acapted yoga for people with chronic/recurring non-specific low back pain or for those who are beginners to yoga.  In addition to the Yoga for Healthy Lower Backs teacher training, Karen has had further training to manage clients with disc-related problems.  A course registration form will be given, and Karen can advise whether you can take the course and/or whether your GP should be consulted first.

Gentle yoga poses require sitting on a chair, standing, kneeling or lying on the floor on a yoga mat.  Props such as a yoga block, blanket or belt are used to aid effectiveness and comfort.  The classes will end with relaxation practices.  You will learn pain-relieving postures for healing and improvement of back health.  You will learn how to lessen the intensity, duration and frequency of back pain by discovering what to do and when to do it.  Re-education and re-alignment of the body plus raised self-awareness are aims of the course.  You will learn how to integrate yoga into your daily life, not just on the mat.


Karen is offering the 'Yoga for Healthy Lower Backs' course to one-to-one clients and small groups.  A course of 12 differently themed classes will run mainly term-time.  6 x practice sheets will be given for you to use at home plus a suggested home practice time-table.

The relaxation CD used on the trial and the course manual for students are available to be bought from Karen (£12.50 for CD, £16.50 for book) or can be bought from, or other websites, Both resources are highly recommended as they were used in the trial and are required to buy to take the course.











At the end of the course, if your back problems have improved you may feel ready to join a regular yoga class. Alternatively you may continue your home practice to help to maintain the health of your back.  The trial experts believed that students who practised at least twice a week would gain the most long-term benefit. 

Refresher sessions can be arranged.

Learn life-long skills to improve mental and physical health.

Overview of a course of 12 sessions:

Session 1 is a 90 minute class learning pain-relieving poses.

Session 2 is a 90 minute class learning practices to improve back health and function.

Sessions 3 to 6 are classes that continue with core practices and learning how to integrate this into daily life such as standing, sitting, and lying/sleeping well.

There will be a break of 2 weeks or more for students to continue with home practice before starting progressive practices.

Session 7 is a class learning practices to maintain back health and flexibility.

Sessions 8 to 12 are classes continuing with progressive practices.

Gift vouchers available

Are you an employer or an organisation interested in offering classes to your employees?

'Yoga for Healthy Lower Backs' has been proven to reduce staff sickness absence with back pain.  On average, an employee reduces his sick days from 12 days a year to 3 after taking the course.

Karen can come to your place of work or another venue and teach 'Yoga for Healthy Lower Backs'.

Cost of a class for employers/organisations is £100 for a 90 minute class (plus cost of hire of hall if applicable) for up to 15 people.

The  group classes cost more

than a

general yoga class at £12 for a

90 minute class as they are

specialised, but cost less than

other back pain treatments.

The 12 week course is a one-

off, complete course giving

tools to self-manage back

pain; and improve and

maintain back health.

There are no plans to run group courses at present.

Please get in you would like a private session.  A private session can be run for a few people.

Group Classes for 4-10 people

Cost is £125 for the first 6-week block (core programme) payable at week 1.

[Cost breakdown is £72 for 6 x 90 minute classes; £29 for the book and CD; and £24 for colour photography handouts, back health assessment, registration and administration].

Cost is £75 for the second 6-week block (progressive programme) payable at week 7.

[Cost breakdown is £ 72 for 6 x 90 minute classes, and £3 for colour photography handouts].

Private session for 1-3 people

Cost of a 90 minute class

(classes 1 & 2) is £70 per class

Cost of a 75 minute class

(classes 3 to 12 is £60 per class

Available at Versatile, Carnforth or

at Exhale at The Storey, Lancaster.

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