Yoga for Healthy Lower Backs — 12-week course

A proven course for back pain that gives you tools for life.

An evidence-based 12-week yoga course designed specifically for back pain — not generic yoga, but a structured programme researched at the University of York and endorsed by Versus Arthritis.

Taught by Barbara Dancer, trained yoga therapist.

What is Yoga for Healthy Lower Backs?

Not general yoga.
A specific programme for back pain.

Yoga for Healthy Lower Backs (YHLB) is a structured 12-week yoga therapy course developed specifically for people with lower back pain. It's not a modified yoga class — it was designed from the ground up as a therapeutic programme, with a curriculum covering first aid for back pain, guided relaxation to reduce pain, and safe, manageable yoga practices to build strength, mobility and better alignment.

What sets it apart is the research behind it. A randomised controlled trial conducted at the University of York, in collaboration with Versus Arthritis, showed that participants in the YHLB course achieved greater improvements in back function than those receiving usual GP care — and did so safely. Follow-up research showed it reduced participants' time off work and delivered a positive return on investment (Public Health England).

Barbara is a trained YHLB teacher with extensive experience delivering this course. Small groups mean individual guidance throughout — she keeps a close eye on each participant, adapting exercises to individual circumstances.

See the Research Study Information Here

Yoga for Chronic Lower Back Pain: A Randomised Trial

What the research found

The University of York randomised controlled trial compared YHLB against usual GP care for non-specific chronic lower back pain. The results showed:

Greater improvements in back function in the yoga group compared to usual care — and improvements that were maintained at follow-up.

Reduced time off work — follow-up research published in partnership with Public Health England showed a positive return on investment for the programme.

Safe for a wide range of back conditions — the programme is designed to be gentle and adaptable, including for those with additional health needs such as fibromyalgia.

📄 Read the randomised trial →

📊 Read the PHE ROI report →

🔬 Full research summary →

Is this course right for you?

Suitable for many back
conditions — and most people.

The course was designed for non-specific lower back pain, but it is suitable for a wide range of conditions. It is gentle and can be adapted where there are additional health needs.

ℹ️ You will be asked about your health before the course starts to confirm it is suitable for you. Barbara has 26 years' experience and is fully trained in this programme — she will always work within the limits of what is safe for each participant.

The course

What happens across the 12 weeks.

Each session is 75 minutes. The course builds progressively — each week adds to what came before, so by the end you have a complete, personalised toolkit for your back health.

First aid for back pain - Immediate, safe strategies for managing pain and acute episodes. Simple tools you can use from week one — not just by the end of the course.

Guided relaxation & breath - Relaxation practices specifically designed to reduce pain — working with the breath and nervous system to ease tension that contributes to back pain.

Building strength & mobility - Safe, manageable yoga practices to develop spinal strength, mobility and better alignment — adapted by Barbara to each participant throughout.

Postural awareness - Practical postural work — how to sit, stand and move in ways that support your back in daily life. Often where the biggest long-term changes happen.

Your tools for life - Consolidating everything into a lasting home practice — so the benefits continue long after the course ends. As the research confirms: these gains are maintained at follow-up.

What students say

Life-changing. In their own words.

“I found the 'Yoga for Healthy Lower Backs' course life changing.

Your patient and caring teaching introduced me to yoga in a gentle and manageable way. The pearls of wisdom you shared with us in each class have been so valuable to me. I always felt good after our classes. And now, after 12 weeks of learning and practising I have a wonderful new habit that brings me so much more than a healthy lower back. I feel empowered. I no longer need painkillers and there is no need for an operation. I know what to do when my back even so much as thinks of having an episode. And I know it works because I have stopped episodes in their tracks. Thank you so very much. I have been recommending this course to everyone who I think it will help.” Kendall

“I was recommended to Barbara by a colleague and true to her recommendation I was not disappointed.  The YHLB course was helpful to my situation and do-able as Barbara kept a close eye on each of us, tweaking exercises to individual circumstance.  The course is well supported by a comprehensive book, aide memoirs and online support.  But the real success is due to Barbara’s teaching style and support.  A worthwhile investment.”  Julie

“I can certainly recommend Barbara as an excellent teacher of Yoga for Healthy Lower Backs.” Jim

“It’s been preventative. I haven’t got really bad back issues but for me, I’ve now got the tools to prevent serious back issues arising.” Mandy

The evidence

Backed by proper research.

This isn't a yoga class with a nice name. YHLB is a researched programme with a randomised controlled trial behind it — the kind of evidence normally associated with pharmaceutical trials, applied to yoga therapy.

RCT - Randomised Controlled Trial — the gold standard of medical evidence

Greater improvement in back function vs GP care alone

Reduced time off work for participants

+ROI - Positive return on investment — Public Health England

The University of York, in collaboration with Versus Arthritis (formerly Arthritis Research UK), conducted a randomised controlled trial comparing Yoga for Healthy Lower Backs against usual GP care for non-specific chronic lower back pain. The trial showed that participants in the yoga group made greater improvements in back function than those in the usual care group — and these improvements were maintained at follow-up.

Follow-up research, published in partnership with Public Health England, showed the programme also reduced participants' time off work and delivered a measurable positive return on investment — making it not just effective but economically sound.

Common questions

Things people want to know before signing up.

Do I need yoga experience? No, not at all. The course is designed for people with back pain, not for people with yoga experience. Everything is introduced step by step, from the very beginning. Many participants have never done yoga before — and that's absolutely fine.

Is it safe if I have other health conditions? The programme is gentle and has been used safely with people who have fibromyalgia, fatigue and other additional health needs. Before the course starts, Barbara will ask you about your health to confirm it's suitable for you. She adapts exercises to individual circumstances throughout.

What’s the difference between this and a regular yoga class? This is a structured therapeutic programme designed specifically for back pain — it's not a yoga class that's been modified. The curriculum was developed for this purpose, the research was conducted on this specific programme, and the teaching is adapted to each participant's condition throughout. It's a very different thing from attending a general yoga class.

When is the next course? A new course is coming in Autumn. Drop Barbara a message to register your interest and she'll let you know the dates as soon as they're confirmed. Spaces are limited — it's worth letting her know early.

Is it available online? Yes — the course is available online via Zoom. You'll need enough space to lay out a mat and a device with a camera. Barbara pays close attention to participants online and will adapt the practice if she notices something that needs adjusting.

What does it cost? Please contact Barbara directly for pricing — she'd like to have a brief conversation about your situation first. The course includes 12 sessions of 75 minutes, a comprehensive course book, aide-mémoires and online support throughout.

Ready to find out more?

Your back health. Tools that last a lifetime.

The next course starts in Autumn. Register your interest now and Barbara will be in touch with dates, details and any answers you need before deciding. No commitment required — just a conversation.