Relieve Back Pain and Correct Your Posture
Feeling stiff after hours at your desk? I combine yoga-based mobility flows and strength training to target that tension and get you moving freely again.
For all my corporate girlies sitting 8+ hours a day, this one's for you. Take a quick break for these standing back twists and floor exercises to wake up your spine and relieve tension.
Here are some of my go to exercises for back pain relief, starting with a gentle flow from mountain to cobra pose. Using a yoga block for support can help you ease into the stretch and find relief.
If you're new to yoga and have back pain, start here. I demonstrate beginner friendly poses like cat cow and a modified cobra to gently mobilize the spine and release lower back tension.
Just five minutes to a healthier back. This spine mobility routine includes gentle cat cow variations and standing side bends to decompress your vertebrae and improve flexibility.
This is part one of my yoga series for correcting bad posture. We focus on foundational movements like downward dog to open the shoulders and lengthen the spine.
In part two of my yoga for bad posture series, I introduce exercises like the glute bridge to strengthen the posterior chain, which is crucial for supporting an upright posture.
This back workout is designed to build strength for better posture. I demonstrate cable pulldowns, lat pulldowns, and barbell bent over rows to target the muscles that help pull your shoulders back and support your spine.
Here's another back training session focused on building a strong and resilient back. Watch me work through pull-ups and other strengthening exercises.
You don't need a gym for a great back workout. Here I show you how to use a bench and dumbbells at home to perform rows and other exercises to strengthen your back muscles.
A quick look at my back day routine, focusing on movements that build strength and improve posture.
About Relieve Pain & Fix Posture
Sitting for eight hours a day doesn't have to mean feeling stiff or sore. Whether it’s your neck, lower back, or tight hips, we don't just try to 'stretch it out' for temporary relief. Instead, I help you identify the muscles that are weak from slouching—like your lats and glutes—and use targeted functional movements to strengthen them, while opening up the areas that are chronically tight.
My Approach to Pain Relief
I treat posture correction as a structural issue. Most of us deal with 'tech neck' or lower back lumbar stiffness because we aren't moving enough in different planes of motion. My method is a hybrid: I pull from K11-style strength training to build the muscles necessary to hold your body upright, and from yoga to ensure we aren't creating new tension elsewhere.
What We Work On
- Tech Neck & Thoracic Mobility: We focus on the upper back to counteract the hunching posture caused by laptop use.
- Posterior Chain Strength: Strong glutes and hamstrings are the antidote to back pain. We use resistance bands, dumbbells, and controlled movements to wake these muscles up.
- Joint Decompression: Using tools like dead hangs and gentle spinal mobility flows to create space in your vertebrae.
- Cycle-Syncing & Period Care: For those days when you need something gentler, I have specific, low-impact routines to help manage cramps and pelvic discomfort.
How It Works
Whether you are joining me for a virtual 1-on-1 session or meeting in person for manual-assisted stretching, we start with an assessment. I want to see how you move before we fix it. In virtual sessions, I guide you on using basic home props like water bottles or sofa edges to perform corrective exercises correctly. In person, we use cables and weights to add load and depth to our stretches.
Remember, consistency matters more than intensity. We aim for 'soft discipline'—showing up, doing the work, and letting progress happen over time.
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