Strengthen Your Low Back with these 5 Exercises

I have had the pleasure of living with low back pain since the age of 15 years old. You may be asking yourself, "Did she just say had the 'pleasure' of having back pain?! She's crazy!" I truly view my journey as a blessing. I'm 35, a Massage Therapist, and mom of an active toddler. I am passionate about fitness, biking, hiking, and yoga. I am basically moving non-stop all day the moment my feet hit the ground.

This beautiful and busy life depends on me being strong, balanced, and intentional. Part of my self-care regime is exercise, and this exercise is my prescription for life. I'm not being hyperbolic here. I truly see my fitness as a necessary supplement to a magnificent life. 

When I was young I worked for my dad, did farm work, and played hard. At times, I pushed my growing body too hard. Consequently, I began to have a slow onset of, what I now know to be hypertonic (too tight) muscle issues. This led to poor posture, improper technique, and muscle strain in my low back. I then developed Sciatica, which, if you don't know is a pinched sciatic nerve which conveniently affects the legs and can cause severe low back and leg pain. 

Being the problem solver that  I am, I looked into ways to reduce pain, restore strength, restore flexibility, and over all improve my life. It was on this journey that I discovered massage therapy, physical therapy, chiropractic, and the wonderful world of alternative medicine, which, in turn, ultimately taught me that my health was in my hands. I was empowered! I had the ability to do something about my health and wellbeing.  Along my journey, I  found these 5 exercise that support and help the low back, and ultimately, the whole body.

Full disclosure, you may feel these in your booty for a few days...but living pain-free and feeling strong is totally worth it!

May You Be Well,

Lily

* Images compliments of Creative Commons and are licensed for commercial reuse

Featured
Healthy Boundaries During the Holidays
Healthy Boundaries During the Holidays

The days are shorter, the nights are colder, and the holidays are suddenly right around the corner. For some, that brings excitement. For others, it brings a knot in the stomach—many of us feel a mix of both.

Between dinner parties, work events, and family gatherings with people we rarely see, the season offers plenty of opportunities to connect—and just as many opportunities to feel overwhelmed. Old dynamics resurface, difficult personalities emerge, and even the most festive moments can leave us emotionally drained.

So as you think about navigating your relationships at home and at work, ask yourself: Do I feel heard? Am I overextending myself? Do I let things slide because it feels easier than speaking up?
With the holidays fast approaching, one of the kindest gifts we can offer ourselves—and the people we care about—is the gift of healthy boundaries

A Balm for What Ails Us: Finding Calm in a Stressed-Out World
A Balm for What Ails Us: Finding Calm in a Stressed-Out World

Let’s be honest — no one needs to be told that life feels overwhelming right now. Between work deadlines, family needs, social obligations, news, and the constant stream of notifications buzzing for our attention, sometimes it feels like we are running on mental fumes. We cascade from one thing to the next, without pausing to reflect on what it feels like to run in autopilot mode.

The Oldest Ritual: A Brief History of Cross-Cultural Self-Care & Beauty
The Oldest Ritual: A Brief History of Cross-Cultural Self-Care & Beauty

It’s common in our modern era of influencers, social media, and the commodification of self-care to think that skincare & beauty are things born of the modern era; the truth is that it’s instinct to care for and nurture our bodies. These practices span not just millennia, but also species.

Holiday Gift Guide 2024
Holiday Gift Guide 2024

Is it me or is that time just ticking away? How’d it turn into Friday? I swear I was just shaking my fist at the Monday morning sky whispering, “Not you again!” Do you ever feel like you have just enough time in a week to do what the company wants, what the kids want, what the community wants? Then your to-do list becomes a to-doom scroll? If it’s rolling under the car, it’s probably too long. What if we could help you think about one less thing and help you make some feel-good choices this season?

Easy Habits to Improve Your Immune System
Easy Habits to Improve Your Immune System

As those hot summer days transition into beautiful fall days, we all know that there is the potential to come in contact with seasonal colds and the flu. Add a global pandemic on top and it because apparent that health and wellness are of utmost importance this time of year. As I lean into my own season of wisdom and deeper self care, I have found there are ways to better support my body and immune system with the shift in weather and potential contact with unwell coworkers, kids, and community.

When the Pollen Comes 'A Callin'!
When the Pollen Comes 'A Callin'!

Managing allergy difficulties is especially rough during the spring and summer months in the Pacific Northwest. I love the magnificent majesty that is Oregon. As the season changes, so do the allergens in the air, triggering symptoms such as sneezing, itching, and congestion for many of us; sometimes I have to go inside to breathe better or stop clawing at my face, despite wanting to enjoy a picnic or walk about on a sunny afternoon.

The Power of Traditions: Uniting Past & Present
The Power of Traditions: Uniting Past & Present

Introduction

Traditions are the timeless threads that weave through the fabric of our lives, connecting us to our roots and shaping our sense of identity. While many of us associate traditions with holiday rituals and celebrations, their significance extends far beyond these festive occasions.

In this blog post, we will embark on a journey through the rich history of traditions, exploring their evolution and why they continue to play a pivotal role in our lives, both during the holidays and year-round.

Relaxation Delivered, A New Model for Care
Relaxation Delivered, A New Model for Care

Self-Care Check-In: Not Feeling So Hot?

How does your self-care look these days?

Do you have all the time you need to fit in exercise, eating well, and taking care of your mental health? Does your work day stay within its tidy bounds? Or does your to-do list affect your interactions with your family, your children, your partner? Does everything just go totally smooth and as expected every day? If you’re a busy professional (or just a living human), I’m guessing you’re balancing a lot and can probably answer NO to most or at least some of those questions

Prioritizing You—Self-care Through Spa Membership
Prioritizing You—Self-care Through Spa Membership

You're not alone. Life can get hectic, and it's easy to put ourselves last on the list of priorities. If you’re like me you think, “Oh yeah, I’ll schedule that massage when I get home. “ Nope! No I will not. I will get caught up making dinner, helping the kiddo with homework, answering texts from three days ago, and trying to remember to sit down. I often say, “I need an adult!” Cause let’s be real—we could all use the help of another adult from time to time. And even this adult struggles to prioritize self-care, despite being surrounded by a team of people at The Pearl believe that self-care is essential for overall well-being and happiness.

Do I Really Need You?
Do I Really Need You?

HUMAN CONNECTION IS ESSENTIAL FOR OUR WELL-BEING.

Do you ever find yourself caught in between feeling both lonely and overwhelmed by social interactions? In a world where we are constantly surrounded by people, yet feel disconnected and isolated, it's easy to fall into the trap of comparing our lives to others through social media—feeling left out, questioning why we aren't receiving invitations or participating in the same activities as our peers. This critical voice inside our heads fuels self-doubt, pushing us to measure our worth based on what others are doing. The more we delve into this cycle, the more overwhelmed we become, until human connection itself feels like just another burden on our never-ending to-do list. And these hard feelings can be detrimental to our health…increased cortisol (stress hormones), lack of sleep, and can negatively affect our mental health. While we may jokingly throw around the phrase “compare and despair,” there’s a lot of truth to it. Never before in human history have the highlight reels of nearly everyone we know been constantly visible to us 24 hours a day.

Fitness, Self-care, Healthy LivingLily Lunnemannback pain, low-back pain, fitness, exercise, prevention, strengthComment