Part 1: Gentle Stretching

This section stretches the hip and back muscles connected to your spine in order to release tension caused by muscle tightness and puts your body in safe, easy positions that counter sitting and inactivity.

Routine 1 - Relieving Back Pain – 20 Minutes

Part 2: Gentle Strengthening

Address the root causes of back pain to get rid of discomfort and prevent it from happening in the future by building strength and mobility in your hips, core, and spine. This section has two workouts, in order to help you safely build strength and mobility – without pain. Choose from:

Routine 2 – Extension Based Strengthening – Pain while rounding your back? Use extension-based exercises and yoga postures to help strengthen your body without rounding your spine – 20 Minutes

Routine 3 – Flexion Based Strengthening – Pain while arching your back? Use flexion-based exercises and yoga postures to help strengthen your body without arching your spine – 20 Minutes

Free Bonus:

Short on time? Try the bonus 10 minute routine for immediate back pain relief help.