Lower back pain?

Try these 7 postures for stretching and strengthening.

Stress, a change in routine, and a change in habits can lead to a lot of different reactions in our body. It can cause tension in our jaw, lower back, and pelvic floor symptoms.

I have heard a variety of new symptoms from my friends, clients, and family. The most common? Back pain.

Lets take a deeper dive into why we have pain in general. Pain can stem from a lot of different things, but what is physically happening is that there is inflammation (swelling) in that area of your body and your body is telling you “hey, I am trying to protect this area by sending your this message”

Why do we get inflammation? Well that’s a loaded question with a variety of answers.

Why might your back be inflamed and causing you pain? Well lets look at what life has thrown at us in the past month.

  1. Pandemic
  2. Kids at home 24/7
  3. You trying to teach your children
  4. Getting zero break
  5. Potentially working from home
  6. Spouse potentially working from home
  7. Sitting too much
  8. Standing too much (standing desk)
  9. Fear of the unknown
  10. Holding all that tension and stress in your low back then you lift something without thinking and WAM

What is happening in the world around us has a huge effect on our body and because of this new stress we might not be paying attention wants going on in our body. Maybe you started clenching your teeth, maybe you are holding children more, maybe you are moving move, there are SO many factors.

So what can we do about it?

  1. I really like to wake up my body first thing in the morning.
  2. Then slow it down before bed, while I am watching TV.
Supported lunge

Supported lunge posture - in any lunge I like to remind people what they should be thinking about with their hips. If your right foot is in front, move that hip backwards. Move the left hip forward. This helps square those hips and increase the stretch. Only move the hips as much as it is comfortable. Take 5 breaths on each side.


Crescent moon stretch - reach your arm over head and gently bend to one side. Breathing here for 5 breaths. Perform on each side. Finish with a full body stretch up!


Standing balance - this is great for stretching and strengthening. Stand tall on one leg and slowly lift your knee. Target it hip level. Hold here for 5 breaths. Inhale, exhale engage that core and lift the pelvic floor. Slowly return your foot to the ground.

Super mans, lifting one leg at a time - lying on your stomach take an inhale and exhale lift your leg. Breath here for 3-5 breaths. Then lower with control and do the other leg. If those feel okay, try lifting both legs at the same time. Exhaling and engaging the core and pelvic floor to lift.


Supported bridge, gentle knee pull, and child's pose are great ways to calm down our low back, hip flexors, pelvic floor, and glutes. These areas tend to carry a lot of tension without us know it. Hold each posture for 5 breaths. Remember with each inhale to relax that belly and pelvic floor. Visualize the sit bones moving away from each other.

Try these out! If they feel good let me know or share it with a friend. If you want to know more about your breath, core, and pelvic floor sign up for my free webinar on April 29 8:00pm CST. Click here to sign up

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