In today’s nonstop world, we’re all guilty of putting too much pressure on our bodies. Whether you’re knocking out AMRAPs at the gym or simply sitting at a desk all day long, your body has a certain way of telling you’re overdoing it—and it isn’t pretty. Millions of Americans deal with chronic pain in the lower back, and if you’re one of them, you know how frustrating it can be.

Enter this mind-blowingly simple (and totally free) fix: a 15-minute sequence from yoga instructor Brett Larkin. “The lower back isn’t an area you can quickly stretch or strengthen like your triceps. Instead, it needs patience, time, and traction in order to gently unwind,” says Larkin, who suffers from low back pain herself (yep, even yoga teachers deal with it!).

Source: Yoga for Back Pain: 6 Poses to beat the Pain ASAP | Greatist