If you’ve ever heard someone say, “Yoga is the best thing for back pain,” you’ve also probably met someone who ended up feeling worse from it.

Here’s the truth: yoga is a powerful practice, but it’s not a one-size-fits-all cure for back pain. And yet, that myth keeps circulating, leaving both yoga teachers and yoga students confused about what’s actually safe, effective, and sustainable for various back issues.

If you’re a yoga teacher, you’ve almost certainly had that moment when a student whispers, “My back hurts… what should I do?” 

The question hangs in the air like a test. 

Do you tell them to skip forward folds? Avoid twists? 

Or do you cross your fingers, cue the pose anyway, and hope it helps instead of harms?

If you’ve ever felt uncertain in those moments, you’re not alone. This is exactly why the Yoga Teachers Association of Hudson Valley is hosting Retrain Back Pain for Yoga on October 11th.

This workshop is about retraining how we can better manage back pain in the yoga space, so that teachers can lead with more confidence, and practitioners can move with less fear.

Why Yoga Isn’t Always the Answer (and Sometimes the Problem)

Let’s bust the myth head-on: yoga, by itself, doesn’t automatically heal back pain.

Yoga can build strength, improve flexibility, and reduce stress, all of which are important pieces of the back-pain puzzle. But if you’ve ever pushed yourself into a deep twist, a long yin hold, or an Instagram-worthy backbend only to feel your pain flare later, you already know: yoga done the wrong way can backfire.

The truth is, not all yoga poses (or breathing techniques) are back-friendly. Some can be downright provocative to an irritated spine or an already stressed nervous system. 

The “deeper is better” mindset that often sneaks into yoga culture? It’s actually the exact opposite of what back-pained bodies need.

That’s where retraining comes in.

What You’ll Learn in This Workshop

In Retrain Back Pain for Yoga, we’ll cut through the myths and focus on what actually works for both teachers and practitioners alike. Here’s a taste of what’s on the mat:

• Breathing that soothes instead of triggers. Not every pranayama technique is spine-friendly. You’ll learn which breathing methods regulate the nervous system and support healing instead of cranking up pain.
• Safer strategies for common poses. Backbends, binds, deep twists, yin, all can feel amazing or aggravating, depending on how they’re taught. You’ll learn how to adapt and cue these postures so they’re safe for every back in the room.
• The missing pieces yoga alone doesn’t cover. We’ll explore what yoga doesn’t always address—like how pain actually works in the body, why “stretching more” isn’t always the answer, and how strength, balance, nutrition, age, sex, bone health, and nervous system regulation all come into play.
• How pain really works. Pain isn’t just in your muscles, it also involves your brain and nervous system. Understanding this makes you a better teacher and a smarter practitioner.

Who This Workshop Is For

This isn’t just a workshop for “people with back pain” (although if that’s you, you’ll get a ton out of it).

Whether you’re a yoga teacher who wants to confidently support students with back pain or a yoga practitioner looking for ways to move without flaring your symptoms, this workshop will give you practical tools you can use immediately.

Yoga can be part of the solution for back pain, but only when it’s taught and practiced with nuance, safety, and rooted in a smart, anatomical context of movement and injury prevention.

Why This Matters Now

Back pain isn’t rare. It’s the #1 musculoskeletal complaint in the world, and it shows up in yoga studios everywhere. 

Which means if you’re teaching yoga, you’re already teaching back-pained populations even if your students don’t say anything.

The more we can grow beyond persistent myths in favor of smarter, safer practices, the more accessible and effective yoga becomes.