How to Have a Healthy Back
Written by Roberta Whitney Hughes

Do you have tension, aches or pains in your back? For most entrepreneurs, the back withstands a lot of stress during the course of a day. Whether you are sitting for long periods of time networking on ZOOM, working on your computer, or standing for events, your back is not able to enjoy its full range of motion. With limited range of motion, it isn’t uncommon for the hips and shoulders to become tight and the lower back to feel the aches and pressure of sitting and standing.

Here are three simple tips to remember about back pain:
  1. Back pain is usually the result of tight muscles or weak muscles. When the muscles of the hamstrings, hips and low back are tight, there is an increase of stress on the lower back. When the core muscles are weak, there is additional stress on the lower back. To keep the back healthy, it is important to have a balance of strength and flexibility.
  2. The spine is meant to go through six ranges of motion. If you work at a desk all day, chances are you are only getting 1-2 ranges of motion in each day. Over time, limited range of motion causes tight muscles in the hips, hamstrings and low back. It also causes weakening in the core muscles.
  3. Chronic back pain can wear on your mental health. Many people with chronic back pain live in fear of the pain. Getting to know your body and learning tools and techniques to alleviate pain will give you more confidence and power in taking care of your back health.

A great solution for a healthy back is to stretch the hamstrings, open the hips, and offer rotation and extension of the spine. Try this Gentle Yoga class to alleviate the discomfort of back pain.

Healthy Back & Hips

This class is appropriate for all levels and will release tension from the hips and low back. I learned this sequence from Erich Schiffman in my first yoga teacher training. It is a sequence for everybody and will leave your body feeling stretched and relaxed. You will need a yoga strap or belt from a bathrobe for this class.

Link to Healthy Back and Hips: https://app.arketa.co/peacefulllivng/videos/checkout/wd9fJeA37gBX7fVPi48Q

Use First Class Free at checkout or join for 30 Days Free using this link: https://sutrapro.com/peacefulllivng/pricing/checkout/6O3Pduj2UkOaLWyFUNz8

By Roberta Whitney Hughes

Roberta Hughes is a certified meditation, Pilates, and yoga instructor and the owner of PeaceFull Living, which specializes in helping entrepreneurs with personal growth and self-care. Roberta provides customized guidance so you can make the most of your practice and reach your unique goals. She also offers a complimentary Self Care Success Call to help new members identify their goals and choose the best program for their needs. If you’re looking for personalized instruction from an experienced yoga teacher, contact Roberta today through the PeaceFull Living website.

You have Successfully Subscribed!

If you desire more clients, more exposure, and more success in your business or your life then reserve your copy of Step Into the Spotlight today!



By entering your information below, you are informing us that you want to be on the priority notification list to receive updates about the book launch on August 11th.

Thank you! You are now on the priority notification list to receive updates about the book launch on August 11th.

Enter your info below to access these free resources:



  • Interviews with 11 experts that will bring their best advice to assist you in expanding your influence through their industry expertise.

  • 7 ways to be seen be heard and be visible to attract the right clients

  • Free Invite to the next Leap Community for Women Lunch-N-Learn

  • Free 30-min Spotlight Strategy Call w/ me (Colleen Biggs)

You have Successfully Subscribed!

Enter your info below to access these free resources:


  • 7 Ways to Build a Community download

  • Free Invite to the next Leap Community for Women Lunch-N-Learn

  • Free 30-min Spotlight Strategy Call w/ me (Colleen Biggs)

You have Successfully Subscribed!

Enter your info below to access these free resources:


  • 5 key action steps on How To Take The L.E.A.P. And Start Before You Are Ready

  • Free Invite to the next Leap Community for Women Lunch-N-Learn

  • Free 30-min Spotlight Strategy Call w/ me (Colleen Biggs)

You have Successfully Subscribed!

Enter your info below to join the waitlist for my exclusive community for women to receive endless VISIBILITY opportunities to be seen, expand your influence, and grow your business!!


My new community is launching in March 2022. You'll be the first to have the opportunity to join when I open the doors.

You have Successfully Subscribed!

Colleen Biggs Business Coach

Enter your info below to access these free resources:



  • Interviews with 11 experts that will bring their best advice to assist you in expanding your influence through their industry expertise

  • 7 ways to be seen, be heard, and be visible to attract the right clients

  • Free Invite to the next monthly Networking Lunch-N-Learn

  • Free 30-min Spotlight Strategy Call with me (Colleen Biggs)

You have Successfully Subscribed!

Download Colleen’s 5 easy-to-apply steps to build the brand awareness and authority you need to increase your influence and attract the right clients, starting now.

You have Successfully Subscribed!

Download Colleen’s 5 easy-to-apply steps to build the brand awareness and authority you need to increase your influence and attract the right clients, starting now.

You have Successfully Subscribed!

Colleen Biggs Business Coach

Enter your info below to access Step Into the Spotlight Business Toolkit:



  • Grow Your Audience, Build Your Brand (3 Training Videos)
    Executive-Level Coaching with 3 Industry Leaders The down and dirty of how three women entrepreneurs grew their audiences and built their brands (and how YOU can, too!)

  • 7 Ways to Get Visible & Attract Your Dream Clients
    This quick-start guide showcases seven spotlights you can step into for game-changing, biz-boosting publicity — and they’re all easier to break into than you might think!

  • 1 TICKET to my next monthly LEAP Community Networking Lunch ‘N Learn so you can “Step Into the Spotlight” NOW!

You have Successfully Subscribed!

GET INSTANT ACCESS to 5 Myths That Are Keeping You Stuck VIDEO + WORKSHEET

One day you’ll look back on this and see how far you’ve come. And it all starts today!

You have Successfully Subscribed!

Enter your information below to attend Create Your 30-Day Business Action Plan: An Entrepreneur’s Workshop to Reach Your Business Goals, Step-By-Step with Colleen Biggs.

You have Successfully Subscribed!

Enter your information below to get your free guide, 
4 Easy Steps to Build a Vibrant, Supportive Online Community.

You have Successfully Subscribed!

Colleen Biggs Business Coach

Enter your info below to access Step Into the Spotlight Business Toolkit:

  • Grow Your Audience, Build Your Brand (3 Training Videos)
    Executive-Level Coaching with 3 Industry Leaders The down and dirty of how three women entrepreneurs grew their audiences and built their brands (and how YOU can, too!)

  • 7 Ways to Get Visible & Attract Your Dream Clients
    This quick-start guide showcases seven spotlights you can step into for game-changing, biz-boosting publicity — and they’re all easier to break into than you might think!

  • 1 TICKET to my next monthly LEAP Community Networking Lunch ‘N Learn so you can “Step Into the Spotlight” NOW!

You have Successfully Subscribed!

Download Colleen’s 5 easy-to-apply steps to conquer fear, take risks and follow your dreams.

You have Successfully Subscribed!

Download Colleen’s 5 easy-to-apply steps to conquer fear, take risks and follow your dreams.

You have Successfully Subscribed!

Colleen Biggs Business Coach

Enter your info below to join our newsletter and get the inside scoop on upcoming events, the latest business growth tips, tricks, and practices — plus fun stuff (and free stuff!) to help you build your business, step-by-step.

You have Successfully Subscribed!