Your spine doesn’t need more strain - it needs support. The prone leg extension is a gentle yet powerful way to activate your posterior chain and strengthen your multifidi (those tiny spinal stabilizers we so often overlook).
How to do it:
Lie face-down with your core lightly engaged.
Slowly lift one leg a few inches off the ground—no arching, no rushing.
Pause. Breathe. Feel your glutes and hamstrings fire.
If you’ve been through back surgery… or you’ve carried pain for so long it’s become part of your identity…
We see you.
You are not broken.
You are a body doing its best to adapt.
At Everyday Alignment, we support that journey with gentle care, deep listening, and real tools to help you move forward—pain-free and empowered.
We know that taking pain medication and NSAIDs come with health risks so it’s best to find natural alternatives and use them first, saving the medications for severe pain management.
Here’s our go-to for natural and fast pain relief
• Arnicare Gel - homeopathic topical anti-inflammatory helps to decrease pain, joint stiffness, swelling and bruising.
• Bio-Freeze - this topical has powerful menthol that knocks out pain and has a cooling effect.
• Magnesium Spray - a topical supplement that helps relax muscles, reduce cramps, and support overall relaxation.
Did you know that 70% of your immune system is in your gut? Supporting digestive health is key to overall wellness. Adding probiotic-rich foods like yogurt or sauerkraut to your diet can make a huge difference.
If you’re dealing with gut issues like bloating or irregular digestion, it’s time to get to the root cause. Let’s work together to restore balance and help you feel your best. Your gut health deserves love too!
