--- title: "Relieve Back Pain & Fix Posture: Functional Training with Sonali" description: "Struggling with tech neck or lower back pain? I offer targeted mobility and strength training to fix your posture and get you moving freely again." canonical: https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/relieve-pain-fix-posture last_updated: 2025-12-29 --- # Relieve Back Pain and Correct Your Posture Tribe Verified · K11 Certified Functional Mobility Specialist By [Sonali Singh](https://mytribe.in/sonali_sing) · Available exclusively online · ₹700 Per Session (estimate) Part of [Corrective Exercise & Mobility Coaching](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching). [View full gallery](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/gallery) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/835c717e-b61f-40cf-880d-902ab1e2c0dc) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e24ee2cf-3aad-438b-8e57-642793dfb738) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90f7dc02-bae0-48c7-951d-bafa885a439f) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0e129d3-a48d-4deb-b9ff-dc2fa6a4b413) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3ddc34f-d50b-40b3-897f-1c84aa1e8305) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2742a477-9bb4-4c6a-81a5-71c2628877dc) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1aeb7294-63ed-4933-a7e4-9be40b96c482) - [Video: Here's another back training session focused on building a strong and resilient back. Watch me work through pull-ups and other strengthening exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/309124e8-d669-485c-a36c-1ff2a21bd37c) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cdf6c42-916c-461d-9cf8-23680a2bed40) - [Video: A quick look at my back day routine, focusing on movements that build strength and improve posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e7d62df-b95d-4393-907d-6ccbba23b029) - [Video: The dead hang is a simple but powerful exercise. It helps with spinal decompression, grip strength, and shoulder mobility, making it a fantastic tool for correcting posture and relieving back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db49e875-ff40-4d0d-80b8-e7e24bab09cb) - [Video: A simple seated stretch to release back pain. By twisting gently and using my arms for leverage, I can create space in my thoracic spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2dff0b0b-b86a-444a-94ca-e9c85722e59e) - [Video: Using a foam roller is one of my favorite ways to release back tension. Here, I'm rolling out my mid to upper back to massage the muscles along the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e95f6d3a-09e5-46db-9056-2e19c0ce72bc) - [Video: This is a great stretch for the lats and shoulders using a resistance band anchored to a stable object. It helps open up the upper body and relieve tightness that contributes to back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01d2df69-2f06-4786-91bb-b9351c606b9b) - [Video: For that time of the month, gentle movement can be incredibly soothing. I share a few poses like Malasana (garland pose) and legs up the wall to help ease period pain and cramping.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65839ffc-7cfc-4a02-83fa-6c06cbf827b0) - [Video: Let's talk about exercising on your period. It can help reduce cramps, boost your mood, and increase energy. Here I am moving through some gentle flows on the first day of my cycle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3162b4c-7c99-4571-8a99-f6b1f00cfef9) - [Video: Yes, you can exercise during your period. In fact, it can help relieve symptoms. Here I demonstrate a simple core exercise that can be done to improve mood and reduce pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d688400-0e92-4681-b52a-cc8c2ee379a5) ## 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. ## About Sonali Singh I’m Sonali. My gym is my happy place, but I know what it’s like to deal with real-world stiffness and desk-bound pain. I’ll help you build the functional strength and mobility you need to move without restriction, whether you're at your desk or under a barbell. [See all of Sonali Singh's services](https://mytribe.in/sonali_sing) ## More from Corrective Exercise & Mobility Coaching by Sonali Singh - [Featured](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/featured) - [Real Results, Real People](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/real-results-real-people) - [Unlock Your Mobility](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/unlock-your-mobility) - [Build Core Strength](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/build-core-strength) - [Strength & Conditioning Workouts](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/strength-conditioning-workouts) - [Pole Fitness & Artistry](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/pole-fitness-artistry) ## More services by Sonali Singh - [Functional Fitness Personal Training](https://mytribe.in/sonali_sing/functional-fitness-personal-training) ## Similar work from other experts - [Gentle Yoga for Back Pain and Desk Strains](https://mytribe.in/saumyamishrayoga/specialty-yoga-programs/yoga-for-pain-relief-desk-workers) by Saumya Mishra · Specialty Yoga Programs · Available Online; Travels to homes and offices across Bengaluru - [Yoga for Back Health](https://mytribe.in/yogakshema_/specialized-yoga-workshops/yoga-for-back-health) by Nidhi Srivatsa · Specialized Yoga Workshops · 1-on-1 Sessions Online - [Yoga for Back, Neck & Shoulder Pain Relief](https://mytribe.in/vyas_yoga/therapeutic-yoga-for-pain-ailment-management/yoga-for-back-neck-shoulder-pain) by Vyas Yoga Center · Therapeutic Yoga for Pain & Ailment Management · Available online and at centers in Rishikesh & Delhi - [Relieve Chronic Pain and Fix Posture with Therapeutic Yoga](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/pain-relief-posture-correction) by Namaste Yoga Classes · Therapeutic Yoga for Women's Health · Online and at studio in Khar West, Mumbai - [Therapeutic Yoga for Pain Relief and Mobility](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/healing-through-movement) by Mayura Pednekar · Specialized Yoga Programs · Available online; In-person sessions across Mumbai - [Yoga Therapy for Chronic Pain & Posture Correction](https://mytribe.in/yogabydeeksha/yoga-therapy-sessions/relief-from-pain-poor-posture) by Deeksha Tripathi · Yoga Therapy Sessions · Online, at studio in Talaghattapura, or at your location in Bengaluru & Delhi NCR ## Book To book Sonali Singh, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Sonali%2C%20I've%20been%20dealing%20with%20stiffness%20and%20back%20pain%20from%20my%20desk%20job.%20I'd%20like%20to%20book%20a%20session%20for%20posture%20correction.)