Yoga for back relief: 7 gentle sessions to heal and strengthen your back
Back pain is one of the most common health challenges today — but you don't have to live with it.
Why choose yoga for back relief?
Unlike quick fixes or harsh workouts, this program is carefully designed to meet you where you are. Whether you're struggling with chronic pain, recovering from an injury, or simply seeking better posture and mobility, Petra's guidance makes yoga approachable and healing.
- Duration: 7 sessions, 27–34 minutes each
- Focus: Relief, restoration, and strengthening
- Props: Simple items like pillows, blankets, or towels
- Level: Accessible for all ages and fitness levels
- Special Support: Safe for those with herniated discs or chronic back pain
Stretching helps to improve flexibility and reduce the risk of injury. Source: Freepik
What you'll experience in the program
- Gentle release — Start with restorative yoga to release deep-seated tension.
- Healing practices — Use props to support your body and encourage recovery.
- Strengthening the back — Gradually build strength in your spine.
- Core & glutes training — Develop the muscles that stabilize and protect your back.
- Mind-body connection — Learn to move with awareness and prevent future pain.
Every session is guided step by step, giving you confidence and safety as you progress.
Meet your teacher: Petra
Petra Kapiciakova couch on StarFit. Source: StarFit
Petra Kapiciakova, originally from Slovakia, has been practicing yoga for over 17 years and teaching full-time for 4 years. Certified in yoga, pranayama, and sound healing, she brings a unique blend of expertise and compassion. For Petra, yoga is more than movement — it's a pathway to mindfulness, balance, and a deeper connection to life.
Why this program works
- Holistic approach: Combines relaxation and strengthening for long-term results.
- Science-backed: Core and glute engagement supports spinal health.
- Time-efficient: Each class is under 35 minutes — easy to fit into your routine.
- Inclusive: Perfect for beginners and experienced practitioners alike.
Start your journey to a healthier back
Starfit's Yoga for Back Relief is more than just exercise — it's a pathway to freedom from back pain. With Petra's guidance, you'll build strength, release tension, and restore balance in your body and mind.
👉 Try the program today on StarFit and begin your journey toward lasting back health.