1-on-1 Yoga At Home for Back Pain

With an Expert Coach, Live via Zoom

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How MyYogaTeacher
Can Help With Back
Pain Relief

Our solution to your back pain isn't one-size-fits-all. Maybe it started with long hours at a desk. Perhaps from years of poor posture, or an injury that never fully healed. No matter the cause, personalized yoga sessions can help.
  • Strengthens supporting muscles
  • Improves posture patterns that cause recurring pain
  • Builds long-term mobility and strength
  • Relieves stress and tension that causes muscle tightness
Person

Root Causes of Back Pain & How Yoga Helps

Back pain is often caused by tight or weak muscles, leading to a misaligned spine. Yoga relieves the pain by stretching tight areas, strengthening weak ones, and improving posture. Here's how:

Tight hamstrings

Can pull the back backward and strain your lower back. Forward Fold & Diamond Dog lengthen and stretch these muscles to relieve pressure.

Shortened hip flexors

From too much sitting lift the pelvis forward and compress the spine. Poses like Low Lunge & Bridge Pose open and release the front-hip muscles.

Weak core muscles

Leave your spine unsupported and your back muscles overworked. Plank and Boat Pose strengthen and stabilize the abdominal muscles to support the spine.

Tight glutes or piriformis

May push the sciatic nerve causing radiating pain down the leg. Pigeon Pose & Figure 4 Stretch reduce the tightness and relieve pain.

Stiff upper back

(Thoracic spine) forces the lower back to compensate. Fish Pose and Thread the Needle gently increase thoracic mobility.

Tight or weak lower back muscles

Are often the source of chronic back discomfort. Poses like Cobra, Cat-Cow, and Child's Pose stretch and strengthen this essential area.

Tight side-back muscles (QL)

Can trigger sharp pain when twisting or bending. Triangle Pose and Side Stretch improve flexibility and balance in the often-neglected side body.

Getting Started with MyYogaTeacher

Start your back pain relief journey in just a few simple steps.

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Click on "Try a Free Session" to begin your free trial.

Book a free class.

Receive a join link via Email, WhatsApp, or SMS to join the session.

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Trusted by over 6000+ Clients to Relieve Back Pain

When it comes to back pain, a one-size-fits-all solution doesn't help. Experts at MyYogaTeacher meet you where you are and create a tailored plan that evolves as you progress.

I was suffering with back, neck, and shoulder pain and stiffness. Neha and Priyanka literally gave me back life....No more pain and my practice is growing stronger.....Love Neha...

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Penny Powers

It's always a pleasure to take class with Anuj. He is so gentle, knowledgeable about back issues & how to prevent them. Great class! Namaste

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Chisholm

Have been sleeping so much better without so much pain to my lower back and hip. Thank you Namrata!

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Brigette Cole

This helped me a lot with my lower back pain. The stretches and relaxation techniques are very useful. I can do them on my own to help my back pain. Thank you!

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Brooke Gowen

Neelmani's alignment class just fixed a problem I was having in my back since I tore my ACL exactly a year ago. I haven't slept this well and felt so good in ages! Thank you, I love her!!

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Ilona Polyak

Explore our Back Pain Group Classes

Join live, expert-led group sessions designed to relieve back pain.

Yoga for back health– By Neha and Priyanka

Yoga for back health– By Neha and Priyanka

Mon, Tue & Wed
9:30 – 10:30 AM
Release and Restore: Yoga for a Healthy Back

Release and Restore: Yoga for a Healthy Back

Mon, Tue & Wed
9:30 – 10:30 AM

Meet Our Back-Health Experts

Our certified therapeutic yoga coaches have helped over 1000 clients reduce and eliminate chronic back pain.

Try a Free Session

No Credit Card Required

MyYogaTeacher vs. Traditional Back Pain Solutions

Everything we do is designed for you!

Guidance

Customization

Comfort Level

Convenience

Results

Guidance

Live 1-on-1 with a certified back-health coach
Tailored to your pain, posture & pace
Empathetic, supported, judgment-free environment
Fits your schedule — anytime, at-home & on Zoom
Focused on long-term relief and progress
Dedicated coach who understands your pain
Other SolutionsYoga apps, YouTube Videos
Self-guided, no feedback
Pre-recorded & impersonal
Impersonal, hard to know if you're doing it right
Watch anytime, May lead to inconsistency
Hard to track with no guidance
None

Meet Our Back-Health Experts

Our certified therapeutic yoga coaches have helped over 1000 clients reduce and eliminate chronic back pain.

Try a Free Session

No Credit Card Required

FAQs

Quick answers to commonly asked questions.

How is MyYogaTeacher’s 1-on-1 coaching different from regular yoga classes?

Yes, the coach can see you clearly. You will be amazed as our coaches can see your toes and even know when you breathe. With over 300,000 1-on-1 sessions conducted via Zoom, our coaches have helped thousands of people get fit. Book a free session to experience it firsthand. Although our coaches can see you great with just your laptop or phone, if you want, you can also use your phone on the side and laptop in the front together for a 360 degree view.

How soon will I find relief?

No, it’s absolutely free and we don’t ask for a credit card to book your free session. After the free session, you can either pay as you go for your sessions or sign up for membership to continue your journey with us.

Is this safe if I have severe pain, tingling, or past injuries?

Once you sign up for the free session, you’ll receive a link to join via email. We’ll also send a friendly reminder 30 minutes before your session. Just open your laptop, join the session, and enjoy!

Can I do yoga for back pain after physiotherapy?

No. Our coaches can get you a full body workout with just your body weight but if you have fitness equipment please keep it handy as our coaches can incorporate them in your fitness session. If you are looking for strength training and don’t have weights, don’t worry, our coaches will recommend the weights to get in order to get you started.

Can yoga help with neurological issues like herniated discs, stenosis, spondylolisthesis, and scoliosis?

Our mission is to make personal training accessible to everyone. Traditional personal training, starting at $100/hour, is often too costly for long-term effectiveness, even though real human support is key to consistency and fitness.

By leveraging technology and connecting you with top-tier coaches from India, we offer expert guidance at a fraction of the cost. Our talented and rigorously trained coaches provide high-quality expertise and support for less than $20/hour, helping you stay consistent and achieve your fitness goals from the comfort of your home on your schedule. We're proud to make personal training truly affordable for everyone.

Give Your Back The Care It Deserves

Most back pain solutions are not tailored for you. Try 1-on-1 yoga for back pain today!

Try a free session

No Credit Card Required