Stop guessing which back stretch is safe today.
Tell Vinys what makes your back worse, and in about two minutes you're following a gentle 20-minute video session built around it, not a list to test on your own. First session free.
Built with physiotherapists and with Lee Albert, NMT
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.
“Twenty years of a bad back taught me to fear exercise. This is the first practice that seems to understand what my back will and won't forgive.”
David L. · Chronic lower back pain · Vinys member
The stretch that helped for an hour never touched the pattern.
Both legs out together, one hand on the door, and a pause before you trust your back to straighten.
You stand up slowly and walk like someone twenty years older until it loosens.
Stretch the hamstrings. No, strengthen the core. You pick one while you're already hurting.
Lower back pain is usually a pattern, not a damaged part. Some muscles around the spine grip and overwork while others have gone quiet, and the more carefully you move, the stiffer it gets. A stretch calms the gripping for an hour and leaves the quiet half untouched, which is why it keeps coming back. Vinys releases what grips and wakes what has gone quiet, in the order your back can take today.
The YouTube stretch you just tried
One back routine for everyone who clicks
- Same movements whatever your back is doing today
- You decide what to skip, mid-pain
- Someone else's pace
- If it flares you, back to YouTube, search again
Your Vinys session
Starts from what makes your back worse
- Movements that clash with what makes your back worse are left out before you start
- Put in the right order and amount for how your back feels today
- Guided every movement, on video, at home
- A gentler version of every movement, one tap away
- A stiff morning gets a different session from a good one
The difference is not more exercise. It's less guessing.
Tell us what today feels like. Then press play.
Tell Vinys what sets it off
What makes your back worse, and how it feels right now. A few taps, no typing.
Vinys builds your session
Movements that don't fit your answers are left out. What's left is put in the right order and amount for today.
Follow the video at home
Around 20 minutes. No equipment. Chair or mat. A gentler version of every movement is one tap away.
Not a preview. A complete session for today.
Real movements from the Vinys library, chosen from your answers. Four of the movements a lower back session can draw on:
From people who'd stopped hoping.
“Twenty years of a bad back taught me to fear exercise. This is the first practice that seems to understand what my back will and won't forgive.”
“After my back surgery I was terrified of moving again. Vinys filtered out what I couldn't do and slowly rebuilt my confidence.”
“Some mornings I can't sit through breakfast. On those days the practice changes instead of pretending they don't happen.”
“Vinys is the only practice that asks what support I actually have first, and builds from there.”
“Everything else asked for more than I had. Vinys is the only practice that asks what I have first, and builds from that.”
Built with physiotherapists and with Lee Albert, NMT, neuromuscular therapist, creator of Integrated Positional Therapy, host of the PBS series Three Steps to Pain Free Living, and author of the best-selling Live Pain Free. Where yoga meets physiotherapy: the library is clinically authored and every session is graded, so it behaves like rehab, not like a class you have to keep up with. The research behind this
The four things people ask first.
What if a back stretch has made it worse before?
That's exactly why Vinys asks what makes your back worse before choosing anything. You're not handed a list. You get the movements that fit your answers, each with a gentler version, and you're never asked to push through pain.
I can't get down to the floor.
Tell us. Every movement has a chair or wall version, and your session is built only from positions you mark as fine.
Do I need yoga experience?
No. It's guided movement, not a class to keep up with. One guide, one movement at a time, at a calm pace.
What does it cost, and what happens after?
Your first session is free. Card only if you start a trial. Afterwards you see the price and decide. Nothing is charged unless you choose to continue.
Your back doesn't need another list.
Tell Vinys what makes your back worse and how it feels today. Your first guided session is built from those answers, and you press play in about two minutes.
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.