Complete Back Relief Seven minutes allows thorough attention to your entire spine. This routine addresses the upper back tension from screens, mid-back stiffness from sitting, and lower back tightness from daily activities. Complete spinal mobility improves posture and reduces pain. The 7-Minute Back Routine Move through each section with controlled breathing. Upper Back and Neck (2 minutes) JME 1: JME 3: Release tension from screen viewing and forward head posture. Thoracic Spine (2.5 minutes) JME 151: JME 152: Rotation and extension for mid-back mobility. Lower Back (2.5 minutes) JME 153: JME 113: Hip flexor stretching supports lower back health by reducing anterior pelvic tilt. Start your 14-day free trial for back-focused routines. Back Stretching Frequency Daily back stretching prevents accumulating tension. Morning and evening sessions provide the best results. Try simplmobility free for 14 days and care for your spine.