Try Pete Egoscue's book: "Pain Free" or the book "The Egoscue Method of Health through Motion". It helps me tremendously and I also gave it to my mother who is SO MUCH better of too.
You can get sample exercise menu's at their website:
http://www.egoscue.com . It are Yoga based exercises too, but they are specifically designed to target your symptom, by engaging the body in its whole design function and thereby eliminating the symptom.
If you are really going for a 30 day challenge I would consider these exercises instead of some random Yoga DVD.