Yoga for Lower Back Pain
€79
Yoga for Lower Back Pain
Support lower back comfort, improve spine mobility, strengthen your core, and build healthy movement habits for everyday life.
A personal yoga teacher for your back. Not another video library.
- Private session included
- Booked around your timezone
- A 4-week path
- Money-back guarantee
participants
How it works
Book your private session. 50 minutes with Ocha on Zoom, at a time that suits you. She sees how your back actually moves and adapts the practice to you.
Follow your 4-week path. Short practices, 10 to 20 minutes, a few times a week. You always know what to do today.
Keep it forever. Every practice stays yours, for a bad week a year from now.
What's included
-
A private 50-minute session with Ocha on Zoom, booked around your timezone
-
5 short lessons, about 20 minutes in total: how to breathe, how to stay safe, how to find your edge
-
8 gentle practice videos, 10 to 30 minutes: lower back, hips, and an evening wind-down
-
A simple 4-week path, so you never have to decide what to do
-
Filmed from two angles, so you can actually see the shape
-
3 months of access, so you actually get it done
-
A printable 4-week plan that stays yours, even after that
-
A short health check before you start, so we know this is right for you
Love your first week, or your money back
Have your private session. Do the first week. If it doesn't feel right for you, email us within 14 days and we'll refund you in full. No questions, no forms. The risk is ours, not your back's.
Ocha only has time for 20 new students this round. Every place includes a private hour with her.
What you'll learn
-
Sit through a workday more comfortably
-
Move more freely in your lower back and hips
-
Know which movements are safe for you, and which to skip
-
Wind down more easily in the evening
-
Stop guessing your way through random videos
-
Feel confident moving again
Course content
Part 1: Your private session with Ocha
50 minutes, one to one, live on Zoom from Bali, booked around your timezone. You show me how your back actually moves, I answer your questions, and we find the edge that belongs to your body before you start week one. Included, and there are only 20 places this round.
Part 2: The theory
5 short lessons, about 20 minutes in total. How to breathe, how to tell a stretch from a warning, how to stay safe, and how to use the course. No jargon.
Part 3: The practice, week by week
8 gentle practice videos, 10 to 30 minutes each, laid out as a simple 4-week path so you always know what to do today.
Week 1: Breathe, and find your edge
The foundation. Nothing strenuous.
Week 2: Your spine, gently
Small, safe movement for a stiff lower back. Supported shapes, slow holds, and a long spine on every fold.
Week 3: Hips and lower back
Where most of the stiffness actually lives. Reclined, low-load hip work that asks very little of your back.
Week 4: Put it together, and wind down
A full gentle practice you can keep, plus a longer evening wind-down for calmer nights.
Course description
You've already tried the free videos.
You typed "yoga for lower back pain" into YouTube. You got four million results. You picked one. It looked fine. Halfway through, the teacher folded forward and something twinged, so you stopped. And you honestly weren't sure whether you'd helped your back or made it worse.
The next day you picked a different video. Then a different one. Then you stopped opening the app at all.
The problem was never you. It was that nobody was watching. There was no plan, no one to tell you what's safe for your back, and no reason to come back tomorrow.
What changes
Before
- Random videos, picked by guessing
- Never quite sure what's safe for your back
- Too much information, no plan
- Nobody watching, no feedback
After
- Fifty minutes with a teacher who has watched your back move
- One clear plan, week by week
- You know what to do today, and what to skip
- Someone to ask
Hi, I'm Ocha
I'm a Balinese yoga teacher. I've been teaching for over eight years, to more than 1,200 students, and I teach from my home here in Bali.
I don't teach the yoga you see on Instagram. No pretzel shapes, no "push through it." I teach the slow, gentle kind. The kind you can do on a bad morning, with a body that's stiff and tired and honestly a bit fed up.
Why I chose to help people with back pain
People sometimes ask why I care so much about backs. The truth is, I didn't plan to specialise in them.
When I first started teaching, I taught anyone who wanted to practise. But over time I noticed something. The people who kept coming back weren't the most flexible or experienced students. They were ordinary people with stiff, aching backs who simply wanted to move without fear again.
Office workers who sat all day. Parents who struggled to bend down and play with their children. People who woke up every morning already feeling tight.
Many of them arrived believing they were "too stiff for yoga." Some were nervous because a previous class or a YouTube video had made their back feel worse. Others had stopped exercising altogether, afraid of making things worse.
Watching those students slowly regain their confidence changed the way I teach. What helped them most wasn't difficult poses or long classes. It was feeling safe: having someone who could watch them, answer their questions, and remind them that yoga isn't about forcing your body. It's about listening to it.
That's why every place in this course includes a private session with me before you begin. I want to see how your body moves, hear your story, and help you find a practice that feels supportive rather than intimidating.
Can I promise to cure your back?
No. And I'd be careful of anyone who does.
I can't promise to fix every back. No honest teacher can. I'm a yoga teacher, not a doctor, and nobody can diagnose your back from a web page.
But I can promise you'll never have to guess your way through another random video, wondering whether you're helping yourself or making things worse.
Here's what else I can promise:
- A practice gentle enough that you'll actually keep doing it
- A back that moves more freely. Most people feel something let go in the first 15 minutes
- A way to wind down at night, so you sleep easier
- You'll never wonder "am I doing this wrong?" again. I'll show you how to find your edge, and how to stop before it
- Fifty minutes with a real teacher who watches you. Not an app that never sees you
And for me, that's where it usually starts: not with the perfect pose, but with feeling understood, supported, and confident enough to move again.
If the first week doesn't feel right for you, I'll give you your money back.
This is the part no app and no video can give you: 50 minutes, one to one, live with me on Zoom. It's included, and we book it at a time that works where you are, so your timezone doesn't matter.
Here's what we do:
- You show me how your back actually moves right now. No performance, no warm-up needed.
- I watch, and I tell you where your edge is. Not the edge in a video made for somebody else's body.
- We adapt the practice to you: what to keep, what to skip, what to put a block under.
- You ask me the thing you've been quietly worried about. Everyone has one.
After that, the 4-week path stops being a guess. It's yours.
This is for you if you recognise yourself here:
- I sit at a desk most of the day
- My back feels stiff in the morning, before I've done anything
- I've tried YouTube videos, and stopped
- I'm nervous about making it worse
- I don't want intense exercise. I want gentle and slow
- I'm not flexible, and I'd rather not be judged for it
That's most of my students. You'd be in good company.
Please speak to a doctor or physiotherapist first if you have:
- any change in bladder or bowel control, or numbness around the saddle area (please seek urgent medical care)
- pain that is getting worse, or leg pain travelling further down your leg
- numbness or weakness that is spreading
- unexplained weight loss, fever or night sweats
- a history of cancer with pain that isn't settling
- recent spinal surgery, a known disc or stenosis diagnosis, severe osteoporosis, or if you're pregnant
This course supports general well-being. It is not a substitute for professional medical care.
20 places this round. That's not a countdown clock and it isn't a marketing trick.
Every place includes a private hour with me, and there are only so many hours in my week. That's the whole reason the number is small.
It also means I'm not teaching to a room. I'll have watched your back move before you start week one, and I'll know what to tell you.
When this round is full, you're welcome to wait for the next one.
Very little. A quiet corner, and:
- A yoga block, or a firm cushion
- A strap, or a dressing-gown belt
- A mat if you have one. A carpet or folded blanket is fine too
"I'm not flexible at all."
Perfect. Flexibility isn't a requirement, and sometimes it's even part of the problem. Everything here is gentle, and you'll use a block and a strap to meet your body where it is.
"I've never done yoga."
Then you're exactly who I made this for. No jargon, no Sanskrit to memorise, nothing you're supposed to already know.
"I only have ten minutes."
Most practices are 10 to 20 minutes. That's deliberate. A back that aches won't do an hour, but it will do twelve minutes.
"How long do I have access?"
Three months, which is three times as long as the course itself. That's on purpose: this only works if you actually do it, and a library you can open any time is the easiest thing in the world to never open. Your 4-week plan is a printable PDF, and that one stays yours.
"I'm in a different timezone."
That's fine. Your private session is booked one to one, so we simply pick a time that works where you are. Everything else is recorded and yours to do whenever you like, forever.
"Why pay when YouTube is free?"
Because YouTube gives you four million videos and no idea which one is safe for your back, and it will never watch you move. You get 50 minutes with a real teacher who does, and then one path to follow instead of four million.
"What if it hurts?"
Then you stop, and you back off. I'll teach you how to tell a stretch from a warning. It's the first thing we do.
Reviews
No reviews yet
Be the first to review this course.
Related courses
Yoga for Beginners
Build a strong foundation with beginner-friendly yoga poses, gentle stretching, mindful breathing, and the confidence to practice safely at your own pace.
Yoga for Better Sleep
Reduce stress, calm your nervous system, and create a relaxing bedtime routine to support deeper, more restorative sleep and overall wellbeing.
Yoga for Hip Mobility
Release tight hips, improve flexibility, build lower body strength and stability, and move with greater ease and confidence.
Order a course
Fill in the form below and we'll help you further.