Yoga for Healthy Lower Backs
A 12 WEEK COURSE – requires pre-booking (this course is not available to drop in to individual classes). Invest in a three month course to gain a healthier back for life!
The first YHLB 12 week course in Rugby ran from September – December 2016 held at 11.15am – 12.30pm on Mondays at Overslade Community Centre. Please see the feedback on my REVIEWS page. I’m so pleased to see the positive benefits for the first five people who took this course: all have reported reduced pain and better movement, a few had dramatic postural improvements and all now have the knowledge and experience to maintain a healthier back for life. The next course will be in September – December 2017. Venue: Overslade Community Centre, off Bilton Road, Rugby CV22 6AY Fees: £200 which can be split into either two or three or four payments. £30 of the course fees are for materials.
Please be aware there are no refunds for missed classes. It is my intention to spread the word sufficiently to hold successive YHLB courses and to allow for up to 3 missed classes per participant to be made up on a future course (space permitting – please check first), thereby extending your learning.
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These YHLB courses will proceed with a minimum of 4 participants and a maximum of 8.
Yoga for Healthy Lower Backs (YHLB) is a specialised, evidenced-based, 12 week course designed to give those with chronic or recurring low back pain a toolkit to improve and maintain a healthy back for life. This yoga is based on a successful large scale clinical trial, funded by Arthritis UK in conjunction with The University of York. It is gentle, effective, enjoyable, beginner-friendly, with small group classes (3-12 people maximum) and individualised support. It teaches and motivates health and well-being self-management. It was recently endorsed by the NICE guidelines. The positive results showing it to be safe and effective were published in the Annals of Internal Medicine (‘Yoga for Chronic Low Back Pain: A Randomized Trial’ H. Tilbrook, 2011). The Cost Evaluation in the Journal Spine (LH Chuang, 2012) showed it to be cost-effective for the NHS, society and the workplace. A social enterprise has been set up to allow more people to benefit from the same yoga programme used in this randomised controlled trial.
Who is the course for? The course is aimed at people who are experiencing low back pain (that’s 80% of us at some point in our lives!), whether it is chronic or episodic, but not at those currently in acute pain. It is best to wait until after the acute phase of your pain has passed when movement becomes more possible and you can then do the course. If you have a diagnosed spinal pathology the course may still be suitable for you – if you are unsure please speak to me and/or seek advice from your GP. The course is suitable for adults of any age, but is not suitable during pregnancy. You do need to be able to get up and down from the floor to do the course (even if you need the help of a chair to do so). If you are unsure, please show your GP a YHLB leaflet or the YHLB website to ask if it the right time for you to do the course. YHLB teachers hold waiting lists for the next available course, or you can do a postcode search on the YHLB website to find your nearest trained teacher.
In part one of the course (usually weeks 1-5 or 6 depending on class dates) you will learn a menu of pain relieving poses for ‘what to do if you get a sign of a painful back episode’ to help you gain some immediate relief. You will learn how joints need movement to function optimally. You will learn CORE A and CORE B sequences of postures. These will combine to form COMPLETE CORE at the end of the part one of the course and your home practice between the classes will help you gain the strength needed for the more advanced stretches in part two of the course. In part two (usually weeks 6 or 7-12) you will move on to PROGRESSIVE A and PROGRESSIVE B sequences which will combine to form the COMPLETE PROGRESSIVE sequence of postures. Regular use of the relaxation CD at home will help you to de-condition your mind from ruminating on the pain. This will relieve you of the additional physical tension and resulting increased pain caused by the worry, which we all do when suffering ongoing pain: (how badly have I hurt my back?, how long will the pain go on? will I ever be able to resume my usual activities? etc.). Regular use of the relaxation CD breaks this cycle. This course includes quality materials in the form of a printed manual with lots of colour photos and both long and short descriptions of the postures, a relaxation CD with four tracks and colour photocopies to support your home practice more easily. The course shows how to adapt different poses with a variety of props (such as yoga blocks, straps, bolsters and cushions) to increase your comfort. This course is an investment. In return for that investment the next time you get a sign of a painful back episode (which will decrease in frequency if you are practicing your YHLB yoga regularly) you will know what to do straight away: which poses will give you some immediate pain relief, you will understand the phases of pain and that your pain will go again and how to tailor your yoga to suit your needs. You will have a toolkit for a healthier back for life. Following the YHLB course, when your back is in a ‘good phase’ then practising your YHLB yoga for two half hour sessions per week (for the rest of your life!) will help keep your back strong so that you can enjoy life!
Further details about the clinical trial and this particular yoga course can be found on the www.yogaforbacks.co.uk website. Click here to watch a 4 minute video about this yoga.
Register your interest early to avoid disappointment as classes are kept intentionally small to assure individual attention. At present I will hold these courses with a minimum of 4 participants and a maximum of 8, eventually rising a maximum of 12 participants. YHLB courses throughout the country take a maximum of 12 people so these are very different to general yoga classes. Contact Me now.
This course consists of 12 x 75 minute classes comprising easy foundational yoga poses. Props such as a yoga block, blanket or belt are used to aid effectiveness and ensure absolute comfort. The full course fees include a manual, a relaxation CD and colour photocopies of class plans to support your home practice.
Please print and bring this to your first session.