Healthy Back Programme 2

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Healthy Back Programme 2

 -   & 
Ruth Boaler
42 mins

The movement, breath work, relaxation, visualisation and affirmation used in the Healthy Back programme are designed to support you in easing and preventing back pain. 

In Programme 2 of the Healthy Back Programme we are starting to strengthen and tone the muscles of your back. If you have a chronic case of back pain, it's really important that you've anchored and practised the core stability video and Programme 1 before you practice this session. As with Programme 1, if you're short on time, practice the activation, plus one of the other movements. Even doing a little bit of movement daily will dramatically support you in easing your back pain


These mindful movements give you a foundation of flexibility and strength that means you can move with confidence, easing away old pains and discovering a new-found freedom of motion. Beautiful guided relaxations help you harness the full power of your body's healing potential. The guided relaxation will also maximise your ability to decrease stress, realign your muscles, and rebuild strength.


This session includes:

  • Activations
  • Foundation Sequence
  • Cat and Weaving Cat
  • Sphinx
  • Abdominal Strengthening
  • Piriformis Stretch
  • Illiopsoas Stretch and Lying Twist (part 2)
  • Bridge and Diaphragmatic Breath
  • Relaxation


Short on time?

Our clinical trial participants reported dramatic improvements with as little as 10 minutes per day. Their best results were obtained from practising the programme for 8 weeks. Imagine being free of back pain for the rest of your life!

Easing back pain will happen when you take action. You and your back are worth 10 minutes a day!


What’s next?

Remember it’s really important to stretch out your muscles before you tone the back muscles as to ‘strengthen’ an already tight back could cause discomfort or can even increase your pain.

Are you in acute pain?

This programme is not designed for those who have an acute or undiagnosed pain. Please check with your yoga therapist or health professional if this programme will be safe and beneficial for you. If in doubt why not use the guided relaxation to help you relax and tune in to your body and mind.

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