Back pain was dragging me down—literally. I found a beginner-friendly yoga flow and committed to it daily. Just 10 minutes a day, and the results shocked me in just 7 days.

This classic combo gently warms up the spine. It improves flexibility, boosts circulation, and releases stiffness in the lower back with every inhale and exhale.

This calming posture gave my lower back space to breathe. It gently opens the spine while calming the nervous system—a must-do for back pain relief.

This low-impact backbend helped strengthen my lower back while gently opening up the front body. No pinching—just support and stretch where I needed it most.

Tight hamstrings often tug on the lower back. This pose helped lengthen the back of my legs and relieve pulling sensations from below.

A relaxing spinal twist at the end of the flow relieved deep tension. It realigned my lower back and eased muscular knots I didn’t even know I had.

This final pose helped me fully relax. It reduced inflammation, improved blood flow, and allowed my back to truly rest and restore at the end of each session.

Within three days, I noticed less stiffness in the morning. By day seven, my range of motion improved and everyday tasks felt easier on my back.

This flow isn’t magic—but it works. With just a mat and 10 minutes daily, I regained flexibility, reduced pain, and felt in control of my back again.