Yoga for Low Back Pain

Program Synopsis – Low Back Pain

Low back pain is a common condition and affects up to 80% of the Singaporean adult population.

Back pain refers to discomfort or pain experienced in the back, specifically in the area between the neck and the pelvis. It is a common condition that can range from mild to severe and can be acute (short-term) or chronic (long-term). Back pain can affect people of all ages and can be caused by various factors.

The back is a complex structure composed of bones (vertebrae), muscles, ligaments, tendons, and discs that cushion the vertebrae. Back pain can originate from any of these structures or a combination of them. It can also be referred pain from other areas of the body.

Another common type of back pain involves pain in the lower back, commonly known as Low back pain. Low back pain refers to discomfort or pain experienced in the lower region of the back, specifically in the area between the bottom of the ribcage and the buttocks. It is a common condition that can range from mild to severe and can be acute (short-term) or chronic (long-term).

Some Causes of Back Pain

There are several common causes of back pain. Here are some of the main factors that can contribute to the development of back pain:

Muscle or ligament strain: Straining the muscles or ligaments in the back is a common cause of back pain. This can occur due to improper lifting techniques, sudden movements, or overexertion during physical activities.

Poor posture: Maintaining poor posture for extended periods, such as slouching or hunching over, can put strain on the muscles and ligaments in the back, leading to pain and discomfort.

Herniated or bulging discs: The discs that act as cushions between the vertebrae in the spine can bulge or rupture, putting pressure on nearby nerves. This can cause back pain, especially if the affected disc is pressing on a nerve.

Arthritis: Conditions such as osteoarthritis or rheumatoid arthritis can affect the joints in the spine, leading to inflammation, stiffness, and pain.

Spinal abnormalities: Structural abnormalities in the spine, such as scoliosis (abnormal curvature of the spine) or spinal stenosis (narrowing of the spinal canal), can cause back pain by putting pressure on the nerves or affecting the alignment of the spine.

Injury or trauma: Back pain can result from injuries such as fractures, sprains, or strains caused by accidents, falls, or sports-related activities.

Sedentary lifestyle: Leading a sedentary lifestyle with prolonged periods of sitting or inactivity can weaken the muscles that support the back, leading to pain and discomfort.

Weight gain: Excess weight can put additional stress on the spine and its supporting structures, leading to back pain.

Psychological factors: Emotional stress, anxiety, and depression can contribute to the perception of back pain or exacerbate existing pain.

Other medical conditions: Back pain can also be a symptom of other underlying medical conditions, such as kidney stones, infections, or certain cancers.

How We Help Our Clients

Our Program is based on certain yoga postures and routines with the aim of helping our clients relieve back pain and regain functional movement. Here are some ways in which our Program can help:

Strengthening and stretching: Our Program can help strengthen the muscles that support the spine, including the back, core, and pelvic muscles. Strengthening these muscles can provide better stability and support for the spine, reducing strain, improve flexibility, relieve muscle tension and alleviating back pain.

Improved posture: Our Program promotes better posture by increasing body awareness and alignment. We focus on proper spinal alignment, which can help correct postural and muscle imbalances that contribute to back pain and discomfort.

Increased flexibility and range of motion: Our Program involves a variety of stretching exercises that target different parts and muscle groups of the body, including the back. Our Program can help improve flexibility and increase the range of motion in the spine as well as strengthening the local muscles surrounding the spine. This can help reduce stiffness, improve mobility, and ease back pain.

Relaxation and stress reduction: Our Program incorporates proper breathing techniques, meditation, and relaxation exercises that can help reduce stress and promote a sense of inner calm. Studies have shown that chronic stress and tension can contribute to back pain or exacerbate existing pain. Therefore, by promoting mental and physical relaxation through our breathing and meditation exercises, clients shall alleviate stress-related back pain.

Mind-body connection: Our Program encourages clients to be present and aware of their bodies. We help clients gain a better understanding of their limitations by helping them listen to their bodies, and we modify our routines accordingly to avoid pain, further injury or discomfort to our clients in their healing journey with us.

Who Should Sign Up for This Program?

Typically, clients who signed up for this Program fall into 2 categories.

  1. Clients who want to prevent the onset of back pain in their lives, and
  2. Clients who are suffering from back pain and looking for an alternative way to relieve back pain and to regain functional movement in their daily lives.

Duration of Program

Approximately 1 hour (60 minutes) per session.

  • Breathing and Joint Loosening Exercises (15 min),
  • Asanas (30 min), and 
  • Relaxation and Meditation (15 min) 

Program Frequency

Recommended 3 (Three) times a week with at least 1 (One) day of rest between sessions.

Program Intensity

Gentle and Easy.

Program Methodology

All clients shall go through our initial assessment before start of our Program, this is then followed by our monthly assessment, and lastly, our final assessment at the end of our Program.

Our Program is proprietary, and it is designed to run on a Systematic and Progressive manner. However, depending on the medical conditions and progress of clients, our Program allows modifications to be made without affecting the benefits to clients.

Program Contents

Our Program is aimed at helping clients prevent or manage the following back pain problems.

  1. Musculoskeletal Pain,
  2. Herniated Disc,
  3. Sacroiliac Joint Derangement,
  4. Spinal Stenosis, and
  5. Piriformis Syndrome.

Program Director

A Certified Program Director shall be assigned to you upon confirmation of your purchase of this Program. Our Program Director shall teach our proprietary Program on a step-by-step basis to our clients so that they could practice our Program at home for lasting results even after our Program has ended. It is a lifetime skillset that we are imparting to our clients for their health and wellness.

Program Disclaimer

We view yoga as a form of preventive and relief alternative. It is neither a cure-all nor a quick-fix intervention to your health or medical concerns or conditions. Our Program is not intended as a substitute for professional health or medical advice. It is not to be used or relied on for any diagnostic or treatment purposes. It is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional health or medical diagnosis and treatment. If you have any health or medical concerns or conditions that warrant special attention, please seek the advice of your health or medical professional before beginning our Program.

Please Read Before Purchasing

By purchasing this Program, you agree to our Terms and Conditions and Release of Liability in all its entirety.


Email us at

Private Sessions