Back + Neck Relief

Soothe stiffness, ease tension, and restore comfort to your spine with this gentle, therapeutic yoga series designed specifically for the back and neck. Through mindful movement, breath, and awareness, you’ll learn simple yet powerful techniques to relieve pain, improve posture, and prevent future discomfort. Perfect for anyone who spends long hours sitting, working at a computer, or simply wants to feel more freedom and ease in their body.

Author: Leah Sugerman

12905 Participants

Last Update: November 2025

We guarantee your money back

We guarantee to refund the course purchase price, if the course did not meet your expectations. To request a refund, please email our Support Service at [email protected] within 14 calendar days from the purchase date.

Course includes

4 video lessons

Unlimited time access to all course materials

This course is ideal for you if

You spend long hours sitting (at a desk, on a computer, in meetings, driving), and your neck, shoulders, upper back or lower back often feel tight, sore, or strained.
You want to improve your posture and alleviate discomfort around your neck, shoulders, and back.
You’re seeking simple, time-efficient movement routines to relieve tension without needing a full gym setup or equipment.
You’d like targeted relief (neck, shoulders, upper back, low back) rather than a generalized full-body program.
You prefer gentle movement or restorative yoga-style classes rather than intense or high-impact workouts.
You’re looking for tools to proactively reduce stress and tension in the back/neck area — something preventive, soothing, and restorative.
You want on-demand, self-paced practices you can do anytime, anywhere (home, office, travel) to ease discomfort and restore comfort in your upper and lower back."

What you will learn

"Through this course, you’ll develop practical skills and body awareness to help you feel lighter, looser, and more at ease every day. You’ll learn how to:

Release tension in your upper and lower back, neck, and shoulders through gentle, targeted movement.
Strengthen postural muscles to create lasting support for your spine and prevent future pain or strain.
Improve mobility and flexibility in tight areas that restrict natural movement and cause discomfort.
Refine body awareness, learning to recognize where you hold stress and how to consciously let it go.
Build a healthy daily movement routine that fits easily into your schedule—whether you have 10 minutes or an hour.
Breathe more effectively to soothe your nervous system and relieve physical and mental tension.
Adopt self-care habits that keep your body comfortable throughout work, travel, or rest.

By the end of the course, you’ll have a toolbox of practical, repeatable techniques to relieve pain, prevent stiffness, and support a strong, supple, and relaxed back and neck."

Why choose this course?

If you’ve ever felt the dull ache of sitting too long, the tension that creeps up your neck after a day on your computer, or the stiffness that lingers in your back no matter how much you stretch—this course was designed for you.

Back + Neck Relief is a therapeutic, anatomy-informed yoga course that offers simple, accessible practices to release tension, ease pain, and restore mobility throughout your spine. Through a combination of gentle movement, breathwork, and mindful awareness, you’ll learn how to create balance between strength and flexibility—helping your body feel supported, spacious, and free.

International yoga teacher, teacher trainer, and anatomy expert Leah Sugerman (E-RYT 500) will guide you through each class that targets a specific region of the spine—neck, shoulders, upper back, and lower back—so you can focus on the areas that need the most care. You’ll explore slow, intentional sequences that unwind deep-seated tension, strengthen the stabilizing muscles that support healthy posture, and reeducate your body to move with greater ease.

This course is perfect for anyone who spends long hours sitting, working at a desk, driving, or using devices; anyone recovering from chronic tension or mild discomfort in the back or neck; or anyone who simply wants to feel more comfortable and at home in their body.

By the end, you’ll have a full toolkit of practical techniques to relieve discomfort when it arises—and prevent it from returning. More importantly, you’ll reconnect with your body’s natural intelligence, learning how to move and live with greater awareness, alignment, and ease.

Academic plan

4 video lessons

Module 1: Releasing Upper Body Tension

Lesson 1: Neck Relief
Lesson 2: Shoulder Relief

Module 2: Rebuilding Spinal Support

Lesson 3: Upper Back Relief
Lesson 4: Lower Back Relief

Meet the course author

Leah Sugerman is an international yoga teacher, writer, and educator with over a decade of teaching experience across six continents. Known for her warm, accessible, and deeply educational teaching style, she blends anatomy, philosophy, and mindful movement to help students connect with both body and breath.

Rooted in functional movement and awareness, Leah’s approach is gentle yet empowering—inviting practitioners to explore their practice with curiosity, compassion, and presence. She has led numerous teacher trainings, retreats, and continuing education courses worldwide, sharing yoga as a tool for both healing and self-discovery.

Leah’s teaching is evidence-based, grounded, clear, and authentic—guiding students not toward perfection, but toward connection, balance, and ease in their practice and in their lives.

Passionate about sharing the practice with others, Leah has been featured as a writer in publications like Yoga Journal and Yoga International and teaches online with many major yoga streaming platforms. Leah teaches yoga teacher trainings, retreats, and workshops both internationally and online.

After payment, you can immediately start practicing

Click the "Get Access" button, enter your email in the field and you will be taken to a secure payment page.
Complete the order process and you will instantly receive a password to access your personal NEWMINDSTART account.
Take lessons, perform practical tasks, ask the author questions and discover new courses.

FAQ

Who can take courses on the platform?

Our courses are available to all users; however, some content may include materials classified as 18+. We recommend that only adult users access the platform in accordance with the laws of their country. If you are under 18, please use the platform only with the consent of your parents or legal guardians.

For how long do I have access to the course?

You have unlimited time access to the course. You can take the course at your convenience, at your own pace.

When does the course start?

After you pay and sign up you will receive an email link witn an access password to your personal cabinet where all course materials are already in place.

How do I get access to the course?

To access the course you have to make a payment and give your email address, to which you will receive an email with a link and a password.

How do I pay for the course?

You can pay for the course using any Visa, Master Card, Google pay, Apple pay, Link

Can I buy the course as a present for someone?

Yes. In that case, when you register for the course please provide us with the email address of the person you want to receive the gift, and you will receive an authorization letter and access to your personal account.

If I don't like the course, can I get my money back?

Yes, you can. You do not run any risks. If the course doesn't meet your expectations within the first 14 calendar days of purchase, we'll give you a full refund on your card, no questions asked. Just email our support at [email protected]

Kate Fox — Customer Happiness Manager

Our care and customer support team is ready to help at any time. If you have any questions, just email [email protected]