Tired of Low Back Pain Getting in the Way of What You Want to Do?

For years, I just waited for my back to feel better and went on with my life. Then it would happen again.

Eventually, I realized there was something I could actually do about it.

And I'm going to show you what I did.

The Supported Back

Strength for Everyday Life.

YES, SHOW ME HOW

Maybe This Sounds Familiar...

Your back starts hurting again.

So you take it easy for a while. Maybe you stretch. Maybe you use some heat. Maybe you just wait for it to settle down.

And eventually, it does.

So you go back to your life.

Until it happens again.

Maybe it's after sitting too long. Maybe you bend over and feel that familiar grab. Or maybe you wake up one morning and your back is hurting again.

And there you are, dealing with the same thing all over again.

At some point, you start thinking...

“Okay. I need to do something about this.”

Here’s What I Did Differently

After my last really bad episode of low back pain, I remember thinking:

“Okay. Enough. I need to do something about this.”

I already had my yoga training and understood how the body moves, so I started looking at what I could do differently.

Instead of just waiting for my back to feel better, I started working on getting stronger.

I used simple, yoga-inspired movements to strengthen my core and build more support around my back.

And I kept at it.

That was about seven years ago, and I haven't had another severe episode of low back pain since.

Now, I want to show you the same kinds of movements I used to build strength and support in my own body.

Get Instant Access to The Supported Back + Your Bonuses Today - only $27

START THE 28-DAY PROGRAM — $27

You Don't Have to Push Yourself Through Hard Workouts to Get Stronger

But you do have to challenge your muscles a little. That's how we build strength.

The Supported Back gives you 28 short, guided practices that gradually build over the course of the program.

We start gently and progress from there. You'll work on strength, mobility and the muscles that help support your back—all while being encouraged to listen to your body, take breaks when you need them, and work at your own pace.

Most practices take just 10–15 minutes.

You’ll be moving between standing and floor-based positions throughout the program.

If getting down to the floor isn't comfortable for you right now, this program may not be the best place to start.

Here's Exactly What You'll Get Inside

The Supported Back

No long workouts required. Most practices take just 10–15 minutes, making it easier to fit them into your day.

28 Days of Gentle, Progressive Practices

28 guided video classes you can follow at your own pace. Each day builds on the last — starting simple and accessible, then gradually becoming more challenging so you feel steady progress without burnout.

Strength for Everyday Life

We’re building strength to support the things you do every day—walking, bending, lifting, getting up and down, and doing more of what you want to do.

Clear, Step-by-Step Guidance

I’ll guide you through each movement and offer options along the way, so you can work at your own pace and take breaks when you need to.

PLUS — You’ll Get These Bonuses to Support Your Journey Even More:

Morning Stiffness Reset (video)

Gentle movement for the mornings when your back feels stiff, tight, or slow to get going.
A short supportive practice to help your body loosen up and move more comfortably into the day.

After Sitting Reset (video)

A quick reset for that stiff “stand-up” feeling after sitting too long at your desk, in the car, or on the couch.
Simple movements to help your back feel less tight and more supported.

When Your Back

Feels Off (video)

For the days your back feels more sensitive, achy,

or uncomfortable than usual.
A calming, gentle practice to help your body settle down without forcing movement.

PLUS:

Nutrition Tips for Less Inflammation + Better Back Support (PDF)

Everyday food and hydration tips to support your muscles, joints, and energy without restrictive rules. Simple, practical, and easy to follow.

The Strong Back Journal (PDF)

Daily prompts to help you notice your progress, keep track of how your body feels, and see the changes that can be easy to miss from day to day.

There’s Research Behind This Approach, Too

Low back pain is incredibly common. In fact, 619 million people worldwide were living with it in 2020, and it's the leading cause of disability worldwide.

It's also more common in women, with the greatest number of cases occurring around ages 50–55.

And about 90% of low back pain is considered non-specific. That simply means there isn't one specific disease or structural problem that can be identified as the cause.

And when it comes to movement, there's good reason to keep moving and build strength.

Research supports exercise as part of the approach to ongoing non-specific low back pain. And yoga has been studied too.

In one randomized study of 313 people with chronic or recurring low back pain, those offered a gradually progressing 12-class yoga program had better back function at 3, 6 and 12 months than those receiving usual care.

Sources:
World Health Organization — Low back pain
PubMed — Yoga for chronic low back pain: a randomized trial

Hi, I'm Alaina

I know what it’s like to have low back pain get in the way of something you really want to do.

Years ago, I went camping at one of my favourite parks. I’d been looking forward to hiking one of the trails there, but as we were unloading the car, my back went out.

Instead of hiking, I spent most of the weekend stuck in our yurt because it hurt too much to move.

And that wasn’t the only time.

For years, my back pain would flare up, eventually settle down, and I’d get on with my life.

Until it happened again.

After my last really bad episode about seven years ago, I finally thought:

“Okay. Enough. I have to do something about this.”

I was already a trained yoga teacher with a strong understanding of anatomy and movement. I decided to focus on building strength, especially through my core.

So that’s what I did.

I started using simple, yoga-inspired movements to gradually build strength and support.

I haven’t had another severe episode of low back pain since.

That experience is a big part of why I created The Supported Back—to share the kind of gentle, progressive strength practices that helped me feel stronger and more supported in my own body.

KIND WORDS

"I participated in some of Alaina's virtual yoga sessions. Despite the limitations of an online class, Alaina's warmth and enthusiasm "shone through the screen". Her classes were both enjoyable and informative as Alaina took the time to explain which muscle groups were being targeted in our poses. She tailored her sessions to suit her students and always offered alternatives if the poses were too challenging. I always felt great after each session, not only from the benefits of the yoga itself but from Alaina's exuberance and positive attitude."

~ Debbie

“This being my first time doing yoga in a class, I was a little nervous. Alaina presented herself with a soft voice and a big smile and made me feel very comfortable. The participants had a lot of fun and by the end of my first yoga class I felt invigorated and full of energy. I definitely want to continue going to her class.”

~ Armand

"Alaina’s yoga classes are very enjoyable and informative. Even on the days when ‘I really don’t feel like it’, I remember how I feel after each class and go…they always make me feel physically energized, much looser and happier."

"I’ve taken group and private yoga classes with Alaina over the past three years and what I like most is her down-to-earth personality. She makes everyone feel welcome and she customizes the postures to the needs of the class. She walked me through the postures in such detail that I wasn’t just doing the movement, I could imagine exactly which muscles were being engaged to do it. I believe this level of instruction is incredibly valuable and has provided me with a foundation for a better practice with less chance of injury or strain."

~ Lisa

Frequently Asked Questions

Q: I already stretch when my back feels tight. How is this different?
Stretching can feel great and can absolutely be part of caring for your back. But if you keep stretching and the tightness keeps coming back, you may need more than flexibility. The Supported Back focuses on gradually building strength and support so everyday movement feels easier and more supported.

Q: What if I’ve tried other things for my back and it still keeps bothering me?
That’s actually where I was for years. I’d wait for my back to feel better, get on with life, and eventually it would happen again. What changed for me was focusing on building strength and support instead of only waiting for the discomfort to pass. That experience is what shaped this program.

Q: I’m not very flexible. Can I still do this program?
Absolutely. The Supported Back uses gentle, supportive movements that do not require flexibility. You’ll start where you are and build gradually over the 28 days.

Q: How much time do I need each day?
Each practice is short and doable—some as little as 9 minutes, most under 15. The program gradually builds so it feels manageable, not overwhelming.

Q: Do I need any special equipment?
No special equipment is required. A yoga mat is helpful, and you may also want a chair, cushion, or bolster for support.

Q: What if I can’t do the full time for a pose or movement?
That’s completely fine. Rest when you need to and come back the next day. Progress comes from consistency, not pushing through pain.

Q: Is this program right for me if I have recurring low back pain?
Yes—The Supported Back was created for women dealing with recurring low back pain, stiffness, and weakness that show up in daily life. The practices are progressive and focused on helping you gradually build strength and support for everyday movement.

Q: Is this only for women?
Not at all.
While I primarily create content for women because that’s who I work with most often, the practices inside this program can absolutely support men too.
The movements are simple and focused on gradually building strength and support for everyday movement.

Q: Is this program okay if I’m in severe pain or recovering from a recent injury?
No—this program is not designed for acute injury, severe pain, or rapidly worsening symptoms. If that is happening for you, work with your healthcare provider first before starting.

Q: How long will I have access to the program?
Once you purchase, you’ll have lifetime access. You can return to the 28 days anytime you want.

Q: What if I’m brand new to yoga?
You’re in the right place. The Supported Back was designed to be beginner-friendly, and I’ll guide you step by step.

Try The Supported Back for 7 Days.

Get started with the program and give the practices a try.

If you decide it isn’t right for you, just let me know within 7 days and I’ll refund your $27.

7-Day Money-Back Guarantee

Ready to Stop Letting Low Back Pain Get in the Way of What You Want to Do?

Get instant access to The Supported Back for just $27.

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