Back in Traction

Your lower back may not need more stretching—it may need more support.

This 26-minute floor practice combines DIY lower back traction, breath, deep core activation, and posterior chain strengthening to help create space through the pelvis and reduce the feeling that your lower back is doing all the work.

We begin by creating traction from the inside out—using foot pressure, pelvic organization, gentle abdominal engagement, and breath to encourage decompression through the lumbar spine. From there, we layer in deeper activation of the transverse abdominals, obliques, hamstrings, and surrounding support systems before introducing an optional Theraband setup for externally assisted traction.

This sequence may feel especially supportive if you:

• Spend long hours sitting

• Feel “tight” through the low back despite stretching

• Want to build support rather than force flexibility

• Experience tension through the posterior chain

• Enjoy movement that blends anatomy, sensation, and strength

No experience required.

PROPS:

• Foam yoga block (or pillow)

• 2 mini resistance bands (optional)

• Long Theraband / resistance band (optional)

• Floor space