Instant Access | Online Course

21-Day Happy Back Challenge

Relieve Back Pain, Stabilize Your Core
& Unlock Your Shoulders in Just 15-Min Daily...

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Yoga Alliance Continuing Education Course

Beginner & Intermediate
Level15-Minute Daily Mini Classes
Online Video Sessions & Daily Q&A

If you suffer from lower back pain, locked-up shoulders, and a weak core, there’s a very good chance I can help you. I’d like to invite you to join my 21-Day Happy Back Challenge designed for all levels, including beginners.

Happy Back Benefits

Reduce pain

Movement is medicine but you need to listen to your body’s pain signals, adjust, adapt and modify along the way. During this program, you’ll dramatically increase your proprioception (external awareness) and interception (internal awareness).

Improved Posture

Laptop lifestyle has left many of us with hunched shoulders and a swooping lower back. In this challenge, we’ll free up stuck areas and use balancing practices to create alignment head-to-toe. Better posture = better movement patterns = happy back.

Renewed Joy for Sports

Most students tell me their best memories are outdoors: walking, hiking, cycling or swimming. For some people, it’s a yoga classes or a gym workout. Whatever your favorite activities are, when your spine is happy, it’s pure joy.

Strengthened Muscles

Did you know most people lose 1 lbs of muscle per year as they age? During this challenge, we’ll work to reverse that by developing deep core stabilizers for your spinal column and posterior chain.

Boosted Flexibility

You should be able to touch the floor in a forward bend, interlace your hands behind your back with straight arms, and twist a full 180-degrees at any time, day-or-night, without pain. Most of us have lost some of this basic range of motion, but the good news is that you can get it back.

Improved Quality of Life

I realized that health may not be the top priority for everyone, but when basic movements cause pain and discomfort, nothing is more important than correcting the problem. Once you make spinal hygiene part of your routine; your overall quality of life improves in everything from your attitude to your love life.

Why Does Your Back Hurt?

In 2003, I hurt my back so badly I couldn’t get out of bed. The doctor gave me muscle relaxants and pain killers and said it would take 5 days to recover. He was wrong. It took nearly six months, and along the way, I began what has now become an obsessive investigation in to back care.

Why do 80% of people have a major back pain issue at some point in their lives? Why did I have such a big problem even as a yoga teacher?

And why are you having problems now?

Most back pain occurs due to (1) lack of use (weakness / stiffness), (2) overuse (pushing too hard) or most commonly, a combination of both. Often your strength isn’t what is used to be, and then you lift a piano, run a 10K without training, or carry a child with an unusual grip on the way to the car – and then wham!

The Real Risk of Chronic Pain

You already know back pain affects your quality of life; but even more concerning is the domino effect it can have where the clock of aging spines five years forward in a matter of months. Here’s what I’ve seen happen...

You hurt your back. You stop exercising. You gain a little weight, lose a little muscle, and start using pain killers regularly. What started as a mild disc herniation can quickly domino into a weight problem, hormone imbalances, sleep issues, and mental health challenges.

The cruel joke here is the #1 tool you have to heal your spine is exactly what you’ve stopped doing – moving! Movement is medicine, remember?

As a studio owner, I’ve seen this pattern play out dozens of times even with young and otherwise healthy people. You can go from a fun and active lifestyle to couch-bound Netflix life almost overnight, and the risk are much bigger than are initially obvious.

Test Your Spine

The “3 Legs” of Spinal Health

Your spine is a complicated collection of tissues, so the root causes of your back pain can be complicated too. Sometimes your doctor will tell you one thing, a chiropractor tells you something else, and then you get an MRI and it basically show nothing.

But your spine clearly isn’t happy! It can be very frustrating, so I always encourage student so get as much medical support as they can, and to simultaneously take full responsibility for their own body because no doctor (or yoga teacher!) can feel what you’re feeling and know what is working. It must be something you discover on your own with help. How do you start that process? Of personal responsibility?

Firstly, always work with a trusted health care professional. If you don’t like your provider, get a second opinion, but don’t go at this alone. Secondly, I’d recommend you apply the YOGABODY 3-legged protocol spinal health: strength, flexibility, balance.

But what if I only need to work on flexibility? Or what if I’m flexible but just need strength or muscle balance? The body works as a holistic system, so the best practice is to work on all three pillars simultaneously for a happy back. Always, we’ll listen to your body. Always, we’ll adjust, adapt and modify as we go.

My Stiff Back Story

In my first yoga class ever (hot yoga), we started with a Half Moon Pose. This is where you extend your arms above your head and interlace your fingers. Just this simple movement, arms straight up above my head, already gave me back pain!

That’s how stiff I was.

We did another pose called Camel. It was brutal. I’d literally black out and see stars as I came up for air. I’d seen other students do Cobra pose and Wheel pose variations, but those were completely out of reach for me.

My biggest problems were stiffness and imbalances (my right side was way stronger and tighter than the left). I had a decent amount of strength from the gym, but my mobility and stability were non-existent.

So what did I do? Like I’d done so many times in yoga, I began researching, taking classes with different teachers, and asking good questions. Here’s what I learned.

  • Backbends involve opening the front of your body. This sounds obvious now, but I’d never thought of it before.
  • A happy back requires pelvic rotation, lumbar curve, thoracic curve, and retraction of the shoulder blades (I was just always trying to jam my lower back).
  • The fear response can be huge after an injury—we often avoid anything that might trigger pain—so a big part of healing, is balancing your nervous system and creating a safe feeling for opening.
  • The solution to a healthy, strong and mobile spine must include strength, flexibility and balance—I was only working on flexibility and that was a mistake

My 21-Day Challenge to You

My challenge to you is very simple: join me for 15 minutes a day, every day, for 21 days. Together, we’ll create a happy back. We’ll focus on strength, flexibility, and balance (stabilizing) poses. You’ll take full control over your spinal health and healing journey.

My teaching calendar is extremely busy, and since I spend 80% of my time working with future teachers, I don’t have much time life for my drop-in classes like the old days.

Courses like this 21-day challenge allow me to open classes to all students, all levels, and I love it. It’s the next best thing to being right next to me on the mat. To date, over 63,000 students have joined these courses (so clearly, it’s working!).

This challenge is unlike any other video course you might have done. You’ll have direct access to me, modifications for all levels and all body types, and rather than chasing some proverbial “perfect pose” our sole mission is to create a happy back. This is unedited, unscripted, 100 percent raw and real. I’m excited. Are you?

Join the 21-Day Happy Back Challenge

Instant Access | Online Course


  • Huge flexibility gains
  • Deep relaxation
  • Tension release
  • Personalized teaching
  • Direct access to Lucas Rockwood


  • 15 minutes per day x21 days
  • Daily video classes
  • Answers to all your questions
  • Amazing, supportive community
  • Guaranteed results


  • Daily video session & Q&A
  • Access to all videos lifetime


  • Smart phone or tablet
  • 15 Minutes Per Day
  • Yoga mat

Normal Price: $99

Save $30

Just $3.28/class
Discount Price: $69


100% Satisfaction Guaranteed

100% Satisfaction Guarantee

If for any reason (or no reason at all), you’re unhappy with this course, just email us for a full and prompt refund anytime within a year of purchase. We stand behind all our programs unconditionally because our customer success and happiness rates are so high. We’re responsive, reliable, and we’re here to help.

Yoga Alliance Continuing Education Certificate Course

Our school is a registered Continuing Education provider, so all students who successfully complete the program will be issued a five-hour Yoga Alliance Continuing Education Certificate that counts toward your 30-hours-per-three-years minimum to stay active.

Yoga Alliance Certification: Five-Hour Continuing Education

Customer Reviews


"Finally something that works!"

I was having lower back issues and searched high and low for pain relief. I’m not big on taking pain killers so finding the 21-Day Happy Back Challenge gave me a glimmer of hope. I followed the program daily and have seen excellent results. It has given me better range of motion with reduced pain.

- Ying


"Trust in the Happy Back Challenge!"

Happy Back Challenge is a huge step forward to recovery. I suffer chronic pain for 8 years and feel the difference finally: 15 minute of 3 new excercises every day. Not boring. Accessible to all levels and challenging. Easy to follow. Lucas is respectful, highly professional.

- Carolyne Birk


"My second life time changing 21 days…"

My second life time changing 21 days challenge. Everything what I expected and more. Options, anatomical, funny and straight. I will start right away again. Thank you Lucas for all the insights as a student and lots of baggage to bring over as a teacher.

- Anoniem


"Extremely impressed!"

Extremely impressed by Lucas and the YOGABODY team. I just finished the 21 day Happy Back challenge and my back feels great! The lower back pain I was experiencing has decreased significantly and I feel stronger + more flexible. I’m now going through the challenge again!

- Christine Tucker


"Great range of exercises and instruction in the Happy Back Challenge"

I am 51 years old and have had problems with my upper and lower back for years due to a career that involves a lot of sitting. I have been following Lucas on Instagram for while and decided to try the 21-day Happy Back Challenge.

- Jen Perena


"Ultimate praise for Lucas and his back challenge"

Just completed Lucas’ 21-Day Back challenge and thoroughly enjoyed every minute. The exercises were challenging, fun, varied and the modifications Lucas provided made sure every back was looked after no matter what state it was in!

- Adam


"Finding the motivation"

I was extremely hesitant to join an online yoga class. I practiced Tae Kwon Do for over 15 years and used to be extremely flexible and strong. I loved the pre workout stretches. As my age continues to creep upward, it has been hard to find the energy to do even the basic kicks I used to do, which is extremely frustrating.

- Dee


"Just completed the Happy Back Challenge…"

Just completed the Happy Back Challenge and it was exactly what I needed. I loved that Lucas divided each session into a strength exercise, balance poses and then flexibility poses for the back - the perfect trifecta!

- Ron


"Great supplement for back pain!"

Started a daily yoga practice this year and was finding it wasn't helping my back problems in any consistent way (though it was great for other things). I took the happy back challenge in order to address this.

- Dana P.

Frequent Questions

Yes! If you join me every day for 21 days, you’ll see measurable and noticeable results. You’ll even see my own progress on video as we go.
Back pain is complex, and spinal health is an ongoing, lifelong process. Do some people experience dramatic results? Yes, they do. Does everyone fix their spine in 3 weeks? No, but most are extremely positive about their experiences and progress. During the challenge, you’ll develop a very powerful 15-min daily spinal hygiene habit, you’ll learn the anatomy and physiology of a happy back, and you’ll lay the groundwork for selfcare. It’s fun, science-based, and practical.
Yes! Beginners often experience the biggest gains. These are extremely challenging, but very accessible poses. They take more mental focus than physical prowess. You’re most welcome no matter what your level or ability.

In all cases, please check with your doctor. I am not a medical doctor or physical therapist, and this course is not intended to treat or cure any back conditions. It is designed to provide a strength, stretch, balance framework for your healing. In all cases, your health is your responsibility.

This course is not appropriate for you if: you’re on painkillers daily and intend to use them during practice, you are pregnant, you are unable to get up and down from the ground unassisted, your injury occurred less than 2 weeks ago, your injury affects your ability to walk.

Most students in the course are not flexible – that’s a big part of why you might join a course like this. You’ll learn our Stretching by Science™ system for flexibility.
In all cases, check with your doctor. Assume your doctor clears you for yoga practice, we welcome you to this strength, stretch, balance approach.

Just a yoga mat. I will show you some props, but you can use things around the house (like pillows) as substitutes.

Learn more about Trapeze yoga for a sore back.

No problem! You’ll have direct access to me (Lucas) via Instagram direct messages for 30 days. Ask me questions, send pose photos (if needed), and I’ll help you stay on track.
Forever! All the videos will be available ongoing so you can go back and repeat the challenge any time.
Many students like to go back and repeat the challenge again and again as a daily spinal hygiene routine. Other students prefer to pick and choose exercise that best serve their needs. Both options are great. Remember, you’ll have ongoing access to the entire challenge forever.
All prices shown on the website are in USD. In your Shopping Card you may choose your local currency. The price will be calculated according to exchange rate on that specific date
YOGABODY Teachers College® is a registered school, so students who successfully complete the course will be given a 5-hour Continuing Education Certificate, which can be applied to your 30-hour-every-three-years minimum requirement for teachers.
No, we take a science-based, evidence-based approach to yoga free of dogma. We focus on exercise physiology.

About Me

I’m a yoga trainer, studio owner podcaster, and corporate wellness training. When I started practicing yoga, I couldn’t touch my toes, but within a very short period of time, I completely transformed my body and my life.

One of the things that frustrates me is that, for the most part, the ‘how to’ teachings in yoga are horrible. Most yoga teachers do a great job of showing you how flexible they are, but they are lousy at explaining how they got there.

How exactly did they get there?

Since I’m not naturally athletic or flexible, the question of ‘what is the best way to make progress’ has always been my focus. Over time, I’ve uncovered some very simple, yet powerful truths that I know will make a huge difference for you.

To date, I’ve trained more than 7,500 yoga teachers internationally. I have 2.5 million listens of my health and wellness podcast. I’ve spoken on the TedX Stage, I wrote a six-part series for Yoga Journal, and I’ve been interviewed on 16 different radio and television programs. In the corporate space, I train for companies like Facebook and Noom. I’m also a dad, a nutrition fanatic, a serial entrepreneur with an obsession for learning.