StretchLearn Course

End Lower-Back Pain With Targeted Yoga

Science-backed sequences to decompress, stabilise, and move freely again

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

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.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Identify the key anatomical structures involved in lower-back pain and how yoga addresses each

Execute six core stabiliser activations safely before progressing to loaded spinal movements

Perform a 20-minute morning decompression sequence that reduces morning stiffness measurably

Apply pose modifications and props to practice safely around disc herniation, stenosis, and SI-joint dysfunction

Build a personalised 4-week progressive practice plan using the RPE-based progression model taught in the course

Recognise red-flag symptoms that require immediate medical referral rather than continued yoga practice

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: Understanding Your Back Pain

Map the anatomy of the lumbar spine, identify your personal pain pattern, and learn the evidence-based framework that determines which yoga tools you will use. Contraindication red flags are introduced here.

3 lessons

Lumbar Anatomy Every Yoga Student Needs to KnowContent · 45 min

Preview Enabled

Classifying Your Pain Pattern Before You PracticeContent · 45 min

LMS Access

Red Flags, Contraindications, and When to Modify vs StopContent · 45 min

LMS Access

Module 2

Module 2: Foundation Sequences — Decompression and Core Activation

Build the two pillars of back-pain yoga: spinal decompression poses that unload compressed structures, and the six-step core activation sequence that restores the deep stabilisers before you progress to standing work.

3 lessons

The Morning Decompression Sequence (20 Minutes)Content · 45 min

LMS Access

The Six-Step Deep Core Activation ProtocolContent · 45 min

LMS Access

Psoas Release and Hip Flexor LengtheningContent · 45 min

LMS Access

Module 3

Module 3: Targeted Sequences for Common Back Pain Types

Three dedicated sequences — one for disc-pattern pain, one for facet and stenosis pain, and one for SI joint dysfunction — with full pose lists, timing, track labels, and modification cues for each.

3 lessons

Sequence for Disc-Pattern Pain (Flexion-Intolerant, F-Track)Content · 45 min

LMS Access

Sequence for Facet and Stenosis Pain (Extension-Intolerant, E-Track)Content · 45 min

LMS Access

Sequence for SI Joint DysfunctionContent · 45 min

LMS Access

Module 4

Module 4: Building Your 4-Week Progressive Practice

Design a personalised 4-week plan using RPE-based progression, integrate the sequences into daily life habits, and build a maintenance protocol that prevents recurrence over the long term.

3 lessons

Designing Your 4-Week Plan with RPE ProgressionContent · 45 min

LMS Access

Integrating Yoga Principles into Daily MovementContent · 45 min

LMS Access

Long-Term Maintenance and Relapse PreventionContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

yogaback painlumbar healthcore stabilityspinal mobilitytherapeutic yogainjury preventionposture