Your back hurts. Yoga won't fix it overnight.

But it will make it stop getting worse. That's the realistic promise.

Back pain from sitting isn't fixed by one stretch. It's fixed by ten minutes a day, three days a week, for two months. The body you have now is the body you've built over years. It won't undo itself in one session.

Three poses, five minutes

Cat-cow: On hands and knees. Round your back, then arch it. Ten rounds. This moves the spine gently.

Child's pose: Knees wide, sit back on your heels, stretch your arms forward. Breathe. One minute.

Sphinx: Forearms on the floor, chest lifted. Hold 30 seconds. This opens the front body that sitting closes.

What to skip

Skip deep folds. Skip twists. Skip anything that makes your back feel crunchy. If a pose hurts, stop. The goal isn't to stretch the pain away. It's to keep your back moving without injuring it further.

When to see a doctor

If your back pain radiates down your leg, or if it started after an injury, see a doctor before you start yoga. Most back pain is muscular. Some of it isn't. Know the difference.