21-Day Happy Back Challenge
and Improve Muscle Balance
in Just 15-Min per Day
If you struggle with back pain and have received conflicting advice from doctors, tedious stretches from physios, and are starting to worry that your back might never fully heal, you're not alone.
Good news: most back pain will heal in six to eight weeks, and with simple, at-home corrective exercises, you can often accelerate that timeline and heal strong, so the problem is less likely to return.
Introducing the 21-Day Happy Back Challenge...
... a strength, balance, and flexibility protocol used by over 120,000 students worldwide to take agency over their healing journeys.
Program Benefits
Reduced Pain
Movement is medicine, but it’s easy to overdo it and re-injure yourself. In this program, you'll improve both proprioception (body awareness) and interoception (internal awareness), so you can leverage the power of movement in an informed way.
Improve Your Posture
The laptop lifestyle and phone use has left many of us hunched over all day long. In class, you’ll learn to strengthen the muscles that support your spine so better posture comes naturally and your movement patterns improve to reduce your injury risk.
Strengthen Your Core
Left unchecked, most people start losing muscle at the age of 30, and the core and spine supporting muscles are some of the first to go. In class, we’ll work to reverse that trend by targeting your deep core stabilizers and posterior chain to build the strength your spine needs for long-term support.
Boost Your Flexibility
Can you touch your toes? Clasp your hands behind your back? Twist a full 180 degrees without pain? If not, don’t worry. You are not alone. But the good news is that you can regain your range of motion faster than you think.
Enjoy an Active Life Again
Your favorite activities probably include walks, hikes, swimming, yoga, or gym workouts. Once your spine is healthy again, these activities will again be a source of joy.
Why Does Your Back Hurt?
In 2007, I injured my back so badly I couldn’t get out of bed. I suffered a repetitive stress injury from doing the same workout with no variation, no breaks. I’d also just opened my first yoga studio and was working long hours with terrible sleep and zero recovery.
I was unable to teach class that day, so I went directly to the hospital instead. The doctor prescribed muscle relaxants and painkillers. He told me I’d be back to normal in a week, but it took nearly six months to fully recover.
Through my own healing journey, my obsession with back care was born. The happy ending to the story is that through my own recovery and learning, I’ve now been able to help tens of thousands of people around the world.
Here’s what I’ve learned...
Back pain is rarely caused by one single event. It’s often a perfect storm: weak muscles, poor flexibility, a rushed workout, a stressful week, or a careless lift. Often your core and spine muscles are often not as strong as they used to be, and you lift a couch, run a 10K without training, carry a child in a weird twist to the car—and wham!
When it comes to healing, the same is also true: it’s rarely one thing that fixes it. The best approach is one that helps you heal faster, and just as importantly, helps prevent the problem from recurring. The ideal corrective exercise routine should focus on strength, flexibility, and balance.
- No doctor or therapist can “fix” you
- Your body must heal itself
- our job is to speed up healing and ensure you heal strong
- The best approach focuses on strength, balance, and flexibility
The Risk of “Doing Nothing”
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 painkillers regularly. What started as a mild disc herniation can quickly domino into a weight problem, hormone imbalances, sleep issues, and mental health challenges.
To complicate things further, the number one way to heal your spine is exactly what you’ve stopped doing – moving! Movement is medicine, remember?
As a career yoga teacher and 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 a couch-bound Netflix life almost overnight, and the risks are much bigger than are initially obvious.
Test Your Spine
How the Challenge Works
STEP 1
Get Instant Access
As signup (below), you’ll get immediate and lifetime access to my 21-day, 15-min per day corrective exercise program focused on strength, balance, and flexibility. Just press “play” and get started right away so you can start taking agency over your healing right now.
STEP 2
Join My Live Masterclass
- 18 November 2025 (11am EST)
Save the date for my next, live masterclass where I’ll guide you through a strength, balance, and stretching corrective exercise routine live with a group of your peers from around the world. After the guided class, I’ll answer every question you might have personally during an interactive Q&A.
Can’t join live? Don’t worry, I’ll answer your questions and send you the recording the same day.
STEP 3
Get Personal Help (from Lucas)
I know firsthand how sometimes one questions can keep you stuck, so my goal is to help you with your unique challenges. Here’s how it works. In the live masterclass (step 2 above), you can get all questions answered, and you’ll also have 30-days of private coaching with me via my private Instagram account starting right after you sign up.
Join the 21-Day
Happy Back Challenge
this course.
21-Day Program | 15-Minute Daily
Live Masterclass (18 September 2025)
Personal Help from Lucas
Beginner Friendly
Benefits
- Spine strength
- Flexibility gains
- Muscle balance
How it Works
- Lifetime access on demand
- 15 minutes per day x 21 days
- Live masterclass + Q&A
- Direct access to Lucas Rockwood
- Guaranteed results
Requirements
- Phone or computer (iOS / Android)
- 15-minute daily commitment
- Yoga mat
- Optional: blocks, strap, pillow, chair
Free Bonuses ($78 value)
Included with every order
Hamstrings Freedom Masterclass
$39 value – FREE!
Tight hamstrings often go hand in hand with back pain. In this bonus program normally reserved for live workshop attendees, you’ll learn key anatomy, biomechanics, targeted exercises, and hands-on stretches to finally free up your hamstrings
Format: Video + PDF download
Hip Flexibility Masterclass
$39 value – FREE!
If sitting triggers your back pain, locked-up hips might be the culprit. This private, members-only class focuses entirely on hip mobility so you can sit, stand, and move pain-free.
Format: video + PDF
100% Satisfaction Guarantee
If for any reason, 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.
Customer Reviews
Verify on Trustpilot, Facebook
or Yoga Alliance
“Lucas’ knowledge is so trustworthy”
I recently signed up for the Happy Back program. I had a pinched nerve and physical therapy was not working as I hoped. This program along with acupuncture has greatly helped to stop the tingling in my leg. Luca's knowledge and precise guidance is so trustworthy. In the last couple years, I have signed for Happy Hips, Happy Stretching, and Breathing. All of them are just what our bodies need. Thank you, Lucas, and the YOGABODY team.
Sandra G
“What are you waiting for?”
This is a great program. I’ve had back problems for some time and was looking for a conservative approach and to avoid surgery, Lucas has geared this program to build strength and improve flexibility while decreasing back pain. It’s made a big difference and I'm glad I found it. What are you waiting for? Get started!
Charles M
“My shoulder no longer requires surgery”
I joined the challenge to help with opening up my shoulders and upper back. I’ve had a frozen shoulder issue for the longest time which is now really improving. I’m able to lift my arm all the way up whereas before I couldn't reach into anything in a cupboard or anything over my head. I see a tremendous improvement. It no longer requires surgery. I'm really, really happy. My back is happy!
Claudiane H
“15 Minutes a day – a piece of cake!”
I took the 21-Day Happy Back Challenge, hoping it would help relieve some lower back issues and I'm so glad I took it. Lucas always gave you an option to modify the pose to fit any limitations you may have. And at 15 minutes a day, it's a piece of cake. It's very much worth it. So, if you're thinking about taking it, take it!
Karl U
“You’re not bored for a second”
Thank you very much for this challenge. I really appreciate how Lucas does this whole thing. You are not bored for a second following this challenge. My back feels much stronger. I have much more awareness now sitting in front of the computer. It just takes me out of my daily routine, and I really like it. Awesome!
Barbara H
“I’ve become pretty strong, especially around the core”
I also have a very tight shoulder. During the challenge, I definitely felt challenged! I have never stood on my hands before, and thanks to the challenge I've discovered that I can. I have also become pretty strong, especially around the core. It’s helped me focus more on exercise that I can do for my back and I feel stronger.
Carina M
“It doesn’t get boring or repetitive ever”
After just a couple of weeks, I've gained flexibility and pain has improved a lot. I struggle to motivate myself, so, what I really love is that you don't have to rely on your own motivation or creativity. You just start the day's video and follow along, and that's it. It doesn't get boring or repetitive ever. It’s also taught me to develop an awareness of my body, specifically around my posture. The course exceeded my expectations.
Franz
“Look forward to doing it again”
My spine challenge is strength, balance, and flexibility. I learned so many fun ways to help myself in these areas. The biggest takeaway was heightened awareness from doing the program around how my body is functioning, like places that are tight or bound up, and weaknesses that my body is compensating for. It was an awesome challenge and I look forward to doing it again.
Michael K
“It’s been great for me”
The Happy Back Challenge has been great for me. I've had a chronic lower back pain since high school and I'm 63 years old. What I learned from the challenge was to work on upstream and downstream - strength, flexibility, and balance. Upstream strength in the thoracic spine, downstream strength in the glutes, and particularly flexibility in the hamstrings and hips. Thank you so much Lucas. Love starting my day with you!
Kathy D
Frequently Asked Questions
Lucas Rockwood
Founder / YOGABODY
About Lucas Rockwood
I’m a yoga trainer, studio owner, podcaster, and corporate wellness trainer. 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.
It frustrates me 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.
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. I have 2.5 million listens of my wellness podcast. I’ve spoken on the TEDx stage, written a six-part series for Yoga Journal, and been interviewed on 16 different radio and television programs. In the corporate space, I train for companies like Meta and Noom. I’m also a dad, a nutrition fanatic, and a serial entrepreneur with an obsession for learning.
Lucas Rockwood
Founder / YOGABODY