Stretching and strengthening your lower back enhances your body's shape, alignment, and mobility.

Dear Friends,

I was always looking for ways to get rid of my back pain and through our online courses I have been able to do that! I like to think of my back as the trunk of a tree, and with a strong base I can hold up the rest of my body and get through my day with strength. One of our favorite trainers, Sarah Rector, returns with another DailyOM course, Stretch and Strengthen Your Lower Back.

Course Overview

About 80 percent of adults experience the discomfort of lower back pain at some point. In fact, it's the most common cause of job-related disability and a leading contributor to missed work days. The good news is you can take immediate steps to alleviate and prevent future episodes of lower back pain. This highly beneficial course consists of a series of 15-minute stretching and strengthening routines that will address all contributing factors to lower back issues and help you alleviate pain and tightness and build core strength.

  • Receive a new lesson every day for 1 week (total of 7 lessons).
  • Have lifetime access to the course for reference whenever you want.
  • Select the amount you can afford, and get the same course as everyone.
  • If you are not 100% satisfied, you may request a refund.
How much do you want to pay?

$15$35$50

This is the total amount for all 7 lessons


Interview With Sarah Rector

Madisyn Taylor: What are the benefits of doing both strengthening and stretching exercises at the same time?

Sarah Rector: I was extremely excited to put together this 7-day course, as the lower back is a common problematic area. By incorporating both stretching and strengthening exercises into the same routine, your body will experience a steady, gradual progression for better results in the long term. Stretching can oftentimes get overlooked or neglected if it is not already part of your workout regime, which is why I added stretching alongside the strengthening exercises to let your body have a mix that flows in a natural way. Both types of exercises complement each other and will increase the overall benefits for your body. This course is especially great for students who are beginners or new to this type of fitness and movement-based exercises. The way I have put the course together helps keep the content easy to follow and gentle without bombarding your body with intense exercises.

MT: For people who struggle with working out, would this course be great for them to ease into?

SR: Yes, the course is designed to appeal to students who normally do not find working out fun or enjoyable. The time frame of each workout is on the shorter side, so it is very manageable when it comes to energy levels or busy schedules. I personally feel this is a great way to transition from your workout struggles to a more successful and positive fitness journey. And the workouts can be done absolutely anywhere: in the comfort of your own home, or an outdoor space is a perfect location too.

MT: Why is strengthening the lower back so important?

SR: I always highly advise strengthening the lower back and keeping it a main focus when training since this is one of the most common issues as we get older. Continuous sitting at a work desk, letting your back get overworked, or not exercising your core are huge contributors to lower back problems and injury. But, I can promise this course will ease you into a more injury-free body going forward.

MT: How could I make this course even more challenging if I wanted to? Are there any equipment pieces I could use to add variety to the course?

SR: When it comes to equipment, nothing is required. But if you like using hand and ankle weights to increase intensity and give variety to your workout, feel free to add them. All the strengthening exercises are mainly core-focused, so when performing crunch-style moves, using hand weights will add that extra weighted sensation for you, as well as adding to the impact of the move. When performing the leg moves (again very core focused), adding ankle weights or even a resistance band allows the move to increase your level of fitness.

Taking yourself through the moves with a slower pace will also add stability and intensity, which is a great way to help with creating that focused, mindful movement and controlling the muscle groups correctly. As always, listen to what feels right for you depending on your experience, and go with how you are feeling that day. When it comes to stretching, a small hand towel can be used for certain exercises to help get deeper into the stretch, giving you the ability to hold the position for longer. Surround yourself in a warm room or outdoors in the sun, as heat helps deepen the stretching exercises and relax your body.

MT: There seems to be a variety of abdominal exercises throughout the 7 days. Tell me about the importance of focusing on our abs as it seems like there is a double benefit here!

SR: Our abs are the core of everything that we do, including when it comes to strengthening our lower back. Your abs are the center of your body; they help prevent injuries; they allow us to have a great lifted posture; they are functioning when bending down to pick something up; and they are also my absolute favorite part of the body to exercise for all those reasons. If you have a weak core or you are not using your core properly, then the lower back will overcompensate and result in weakness and possibly injury. By adding the core-focused exercises, you will increase your awareness and engagement of your center. Over time, strengthening your core will allow you to perform more intense workouts, making you feel stronger and healthier!

MT: This course seems to really help my overall posture. My back feels stronger, but I also notice that I am carrying myself differently. These workouts seem to have benefited my entire body. Why is that?

SR: I absolutely love hearing this, it makes me so happy! Your entire body will have benefited because not only have you strengthened the core that is the connection that helps strengthen the lower back, but also the stretching exercises help release tension in the body, giving you an overall calm and relaxed feeling. Stretching is a great way to destress, and by using your breath flow you can enter a deep meditative state, helping to loosen up tight muscles so you can move freely and function at a higher level. Even though the title of the course is all about the lower back, you really are getting a full body workout. It will strengthen other muscle groups as well, which will enhance your overall form, alignment, and body mobility.

MT: Is it common to feel my heart rate increase on a lot of these isolated exercises?

SR: When we perform isolated exercises that work just one major muscle, it provides a more intense feeling. There tends to be an increase of blood flow, which will increase the heart rate and heat the body at the same time. Your heart rate should reduce when you come to a rest period (if this is not the case, I recommend consulting with a doctor). Do not be alarmed when you feel an increase in heart rate; just remember to be mindful of how you work out and always listen to your body.

MT: I liked the added glute work in this course. Why is it important to add in glute exercises?

SR: Since your glutes are the lower trunk located below the lower back, it is important to carry a stronger core in partnership with strengthening the glutes. This will help build a stronger body all around. The glute exercise section of the course is also core driven, but gives you a very prominent activation in the glutes that also tones at the same time. I am all about form, and glute mat work can have a tendency to cause you to sink into your lower back, which is why I am consistently keeping you active and focused with my reminders of where you should be engaging throughout the workout.

MT: I also liked the relaxation methods you used within the stretching portion of the class. Please tell me more about it.

SR: Stretching time is a time to completely relax the body and give yourself a deeper mental and physical release, where you get that internal warmth in the body and surrender to it. You are relaxing your muscles so you can gain the full range of motion, and lengthening out in areas where you can often become very tight. The mix of the strengthening and stretching in this course can really care for your body in more ways than you can imagine.

Taking your time with each exercise to focus and improve on your form, and opening up your body to let go of any tightness, are amazing ways to really take your body to the next level -- you will feel the strength at your core as you move through each day with confidence.

How Does It Work?

Starting today, you will receive a new lesson every day for 1 week (total of 7 lessons). Each lesson is yours to keep and you'll be able to refer back to it whenever you want. And if you miss a lesson or are too busy to get to it that day, each lesson will conveniently remain in your account so you won't have to search for it when you're ready to get back to it.

Free Gift

As a free gift, when you sign up for this course, you will also receive the award-winning DailyOM inspiration newsletter which gives you daily inspirational thoughts for a happy, healthy and fulfilling day. We will also let you know about other courses and offers from DailyOM and Sarah Rector that we think you might be interested in.

Get Started Now

We are offering this course with the option of selecting how much you want to pay. No matter how much you pay, you'll be getting the same course as everybody else. We simply trust that people are honest and will support the author of the course with whatever they can afford. And if you are not 100% satisfied, we will refund your money.

How much do you want to pay?

$15$35$50

This is the total amount for all 7 lessons


Thank you, Sarah! As always, Sarah brings lots of energy and motivation to her workouts. The atmosphere of the course is fun, encouraging, and welcoming to anyone -- whatever level you are at. And the results feel wonderful! So, until next time.

Be well,

Madisyn Taylor
Cofounder, Editor-in-Chief
DailyOM