Online Yoga for Back Pain Relief
Yoga for back pain focuses on gentle strengthening of the core and hips, and on spinal mobility. Our live online teachers adapt each pose so you can move within your comfort limits.
What you will practise
- Core and hip strengthening that supports the spine
- Gentle mobility for the lower and upper back
- Posture awareness for desk-based days
Who this is for
People with everyday stiffness or mild, non-specific back discomfort. If you have severe pain, numbness or a diagnosed condition, check with your doctor first.
How our live classes work
Classes run live on Zoom with certified teachers from Rishikul Yogshala in Rishikesh. You can ask questions, get alignment cues and receive modifications in real time. Choose a 1- or 3-month plan, or start with a free counselling call to find the right fit.
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Frequently asked questions
Is yoga safe for back pain?
Gentle, well-guided yoga is commonly used for mild back discomfort. Avoid pushing into pain and tell your teacher about any injury before class.
How often should I practise?
Short, regular sessions several times a week usually work better than one long session.
Can I join if I have a disc problem?
Speak to your doctor first, then mention it to us in free counselling so we can guide you to a suitable class.
This page is general information, not medical advice. Talk to your doctor before starting yoga, especially if you have a medical condition or are pregnant.
Not sure which class or course is right for you?
Free Yogic Counselling helps you choose a daily drop-in class or a training plan based on your body, mind, and life stage — so your journey is healing, not confusing.