Back Pain Relief In 7 Days: Gentle Daily Stretches

No Equipment, No Experience — Just 10 Minutes a Day to Feel Looser, Stronger, and Pain‑Free

What you'll learn

Identify the common causes of everyday back pain and explain how posture, muscle imbalances, and daily habits contribute to discomfort.

Demonstrate five beginner-friendly stretches with safe form and modifications.

Integrate these five stretches into a simple 10-minute daily routine and confidently complete the sequence on your own.

Adopt at least three small lifestyle adjustments—such as posture tweaks, movement breaks, or lifting techniques—to protect your back throughout the day.

Track and reflect on your daily progress using a printable workbook to monitor improvements in mobility, posture, and back comfort.

Create a personalized back-care plan that combines the 10-minute routine with other preferred movement habits for long-term results.

Requirements

No prior experience or fitness background is needed – this course is designed for complete beginners. An open mind and willingness to move gently—that’s it!

Description

If you’ve been living with a stiff, sore, or achy back — whether from sitting too long, lifting, chasing kids, or just day-to-day life — you’re not alone. The good news? You don’t need expensive physio visits, complicated workouts, or hours of stretching to start feeling better.This beginner‑friendly program is designed to help you relieve back pain in just 10 minutes a day for 7 days, using simple, gentle stretches you can do right at home. No equipment. No experience. No overwhelm.What You’ll LearnBy the end of this course, you’ll be able to:Identify the common causes of everyday back pain and explain how posture, muscle imbalances, and daily habits contribute to discomfort.Demonstrate five beginner-friendly stretches (Lower Back Reset, Hamstring Unlock, Hip Flexor Opener, Spine Mobilizer, Core Awakener) with safe form and modifications.Integrate these five stretches into a simple 10-minute daily routine and confidently complete the sequence on your own.Adopt at least three small lifestyle adjustments—such as posture tweaks, movement breaks, or lifting techniques—to protect your back throughout the day.Track and reflect on your daily progress using a printable workbook to monitor improvements in mobility, posture, and back comfort.Create a personalized back-care plan that combines the 10-minute routine with other preferred movement habits for long-term results.Why This WorksThis course focuses on the real root causes of most non‑injury‑related back pain:Tight hips and hamstringsWeak core musclesPoor posture from long hours of sittingLack of balanced movement in daily lifeWith step‑by‑step guidance, you’ll learn how to release tension, improve mobility, and give your spine the daily reset it needs to feel supported and pain‑free.Who This Course Is ForDesk workers who feel stiff or sore from long hours of sittingBusy parents or professionals with little time for exerciseBeginners looking for a safe, gentle back pain relief routineAnyone frustrated with back pain who wants a simple, step‑by‑step planRequirementsNo prior experience or fitness background needed10 minutes a day and a small space to moveA yoga mat or towel is optional for comfortWillingness to move gently and consistentlyWhat’s InsideStep‑by‑step tutorials for each of the five core stretches (with beginner‑friendly modifications)A guided 10‑minute daily routine you can do anytime, anywhereBack‑friendly lifestyle tips to protect your spine all day longLifetime access to all videos and resources so you can revisit the routine anytime you need a resetThis isn’t just another set of random stretches — it’s a proven, easy‑to‑follow plan designed to help you feel real relief in one week and keep your back happy for life.Join today, and in just 7 days, you’ll feel looser, stand taller, and move with more ease.

Overview

Section 1: Getting Started

Lecture 1 Welcome & What to Expect

Lecture 2 Understanding Your Back Pain

Section 2: Learn Your Stretches

Lecture 3 Stretch 1: Lower Back Reset

Lecture 4 Stretch 2: Hamstring Unlock

Lecture 5 Stretch 3: Hip Flexor Opener

Lecture 6 Stretch 4: Spine Mobilizer

Lecture 7 Stretch 5: Core Awakener

Section 3: Build Your Routine

Lecture 8 Daily 10-Minute Routine

Section 4: Living Pain-Free for Life

Lecture 9 Back-Friendly Lifestyle Tips

Lecture 10 Keep Going: Next Steps & Motivation

Lecture 11 Celebrate & Build Your New Normal

People who spend long hours sitting at a desk and feel stiff or sore by the end of the day,Busy parents or professionals who want a simple, no-equipment way to relieve back pain,Beginners looking for a safe, gentle routine they can follow at home,Anyone who has tried random stretches or massages without lasting relief and wants a proven step-by-step plan,Fitness enthusiasts who want to improve posture, mobility, and recovery with just 10 minutes a day