Free Back Pain Plan – 15-minute yoga routine

Free: The 15-Minute Back Pain Plan

Does your lower back feel stiff after sitting all day, or ache when you get up in the morning? This free 6-page guide gives you a simple daily routine to ease it at home, in just 15 minutes a day.

It’s the complete back pain chapter from our e-book Prakriti: Yoga and Nature Cure for Everyday Health, with illustrations for every step.

What’s inside

• Why it hurts: the common causes of back pain explained in plain words, plus what Ayurveda says about it
• A 15-minute yoga routine: 6 gentle poses (Cat-Cow, Crocodile, Gentle Cobra, Half Locust, Bridge and Child’s Pose), each with clear steps, breathing and hold times
• Natural care at home: hot and cold compresses, warm oil massage, turmeric milk and a ginger-fenugreek remedy
• Everyday posture tips for sitting, standing, lifting and sleeping
• Red flags: when back pain needs a doctor

Good for

Beginners, desk workers, and anyone with everyday back stiffness. No experience or equipment needed, just a mat or a folded blanket.

Format: PDF, 6 illustrated pages, in English. Read it on your phone, tablet or computer, or print it.

This guide is for general wellbeing and does not replace medical advice. If you have severe pain, numbness, or pain after an injury, please see a doctor.

Liked it? The full e-book covers 12 everyday problems the same way: neck, joints, cough, fever, headache, acidity, sleep and more. Use code BACK20 for 20% off.