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5 SIMPLE LOWER BACK STRETCHES FOR INSTANT PAIN RELIEF

Are you tired of lower back pain? You’re not alone. A recent study revealed that lower back pain is a leading cause of disability worldwide.

While addressing the root cause is crucial for long-term relief, we understand that sometimes you need a quick fix. That’s where these five simple yet effective stretches come in.

Let’s dive into these easy-to-follow exercises that can provide instant relief from lower back discomfort.

SITTING STRETCH

Let’s continue with the wall trend for another gentle and easy lower back stretch.

It may look simple, but I promise you’ll feel this stretch in the back of your legs, from your calves to your hamstrings, and you might also experience a gentle pull along your entire back.

How to perform:

  1. Sit against the wall with your legs extended in front of you.
  2. Move your hips as close to the wall as possible, ensuring they align with your shoulders to keep your back straight.
  3. Keep your legs straight with your toes pointed up.
  4. Hold this position for 30 seconds.

WIDE SQUAT WALL STRETCH

Let’s keep using the wall for another one of my favorite stretches!

The wide squat wall stretch is similar to the legs-on-chair pose, as it provides relaxation for your spinal and lumbar muscles. However, this stretch also opens up the hips, which is beneficial since tight hips can contribute to lower back pain. Plus, it’s an easy and relaxing stretch that helps calm your nervous system.

How to perform:

  1. Sit against the wall, as close as possible, and lie back.
  2. Position your feet on the wall as if you were squatting against it.
  3. Point your toes slightly outward, keeping your knees aligned with your toes.
  4. Scoot your buttocks as close to the wall as you can; the closer you get, the more intense the hip stretch.
  5. You can keep your arms at your sides or extend them overhead for an additional shoulder stretch.
  6. Remember to breathe deeply and hold this position for at least 30 seconds.

COUNTER STRETCH

Here’s another one of my favorite lower back stretches for quick pain relief that I do daily. It’s especially beneficial for those who spend long hours in front of a screen. This stretch will help lengthen your spine, open your chest, and provide the relief you need.

How to perform:

  1. I prefer doing this against a wall, but you can also use the back of a chair or a counter.
  2. Stand facing the wall and place your palms at shoulder height, spreading your fingers wide.
  3. Keep your hips above your feet, lean your torso forward, and let your chest sink down.
  4. Relax your shoulder blades while engaging your quads and thighs.
  5. If necessary, take a few steps back until you reach a 90-degree angle.
  6. Aim to arch your lower back to flatten it out.
  7. Your knees don’t need to be straight—just do your best.
  8. Lock your elbows and avoid letting your hands slip down.
  9. Hold the stretch for at least 30 seconds, and remember to breathe deeply throughout.

LEGS ON CHAIR POSE

While this isn’t exactly a stretch, it’s a pose that provides quick relief for lower back pain. I love it because it’s simple yet incredibly effective for relaxation and alleviating discomfort. I also find it helpful for sciatica pain.

To perform the pose, lie on your back and elevate your calves and feet on a chair, aiming for a 90-degree angle in your knees.

Pregnancy Tip

If you’re pregnant (as I am while writing this), you may have been advised to avoid lying on your back during the second and third trimesters. Unfortunately, this means it’s best to skip this pose while pregnant.

This position allows for maximum relaxation of your lower back muscles, letting your back lie flat on the floor without the weight of your legs causing lumbar curvature, as would happen if your legs were straight on the ground.

You can also use this legs-on-chair pose for meditation or breathing exercises.

CHILD’S POSE (BALASANA)

I love starting with Child’s pose because it’s one of my favor

ite yoga stretches for relieving lower back pain and promoting overall relaxation.

We often underestimate how much stress impacts our muscles. Prolonged stress can lead to tension, stiffness, and discomfort, so I try to practice Child’s pose daily.

This pose stretches the back muscles, decompresses the spine, and opens the hips while also calming the mind.

As you hold the pose, focus on slow, deep breaths. It may take some time for both your body and mind to relax and surrender to gravity, so be patient and enjoy the stillness.

10 AMAZING NATURAL HAIR RULES YOU SHOULD FOLLOW YOUR INSTINCTS

Natural hair is fundamentally a lifestyle choice. Achieving your hair goals requires dedicated effort and a keen understanding of your unique hair type, porosity, density, and width. Think of your hair like a plant: the more you nourish it with quality products, hydrate it, and shield it from harsh conditions, the more it will thrive, grow, and transform. Here are the top 10 essential rules for maintaining healthy, vibrant natural hair!

SOLIDIFY YOUR WASH DAY ROUTINE

Your wash day is essential for maintaining healthy natural hair, as it all begins with proper moisture. Clarifying your hair is a crucial step in your wash day routine. If your hair is dirty, it won’t be able to absorb moisture effectively due to product buildup.

When it comes to shampoos, there are two key types every natural should have: moisturizing shampoos and clarifying shampoos.

Moisturizing shampoos feature gentle yet effective surfactants that cleanse the scalp by removing dirt and product buildup. These are perfect for regular use.

Clarifying shampoos, however, contain stronger cleansing agents designed to deeply cleanse your hair and eliminate hard-to-reach dirt, including mineral buildup. Shampoos with chelating ingredients are especially beneficial for low porosity hair, which often experiences quicker product accumulation.

Weekly deep conditioning is an essential rule in caring for natural hair. Its primary purpose is to condition, strengthen, and soften your hair, setting the stage for your leave-in products.

Always prioritize deep conditioning after shampooing to counteract any stripping effects from the shampoo. Opt for deep conditioners that feature emollients, fatty alcohols, and are packed with nourishing plant extracts.

USE MOISTURIZING LEAVE-IN STYLERS

Leave-in conditioners are crucial for all natural hair types, regardless of curl pattern, porosity, density, or width. These products not only offer moisture until your next wash day but also condition the hair and minimize friction.

Curly and coily hair often experiences curl interlocking, where curls and coils tangle together. This can lead to severe knots and tangles, resulting in increased breakage and shedding if not addressed.

Leave-in conditioners contain friction-reducing agents that help keep your curls manageable. They are definitely a staple in any natural hair routine. When paired with a plant-based botanical gel, your coils will stay tangle-free and frizz-free for days!

KNOW YOUR POROSITY

What’s the point of using all those expensive products if you don’t understand your hair’s absorption potential? Porosity is the most crucial rule to know about your hair. It determines how well your hair absorbs water and products, guiding you on what to use and how to apply it effectively.

Natural hair porosity refers to your hair’s ability to absorb moisture and products. Low porosity hair has a low absorption rate because its cuticles are tightly closed, making it challenging for moisture to penetrate. High porosity hair, on the other hand, has open cuticles, leading to a high absorption rate but difficulty in retaining moisture.

If you have low porosity hair, focus on enhancing moisture absorption. Because the cuticles are tight, products often sit on the surface. Choose lightweight formulas that promote absorption and include delivery agents to help penetrate the cuticle, especially for leave-in conditioners and styling products.

For high porosity hair, which has raised cuticles, moisture retention is key. Use products with ingredients that form moisture barriers and fill cuticle gaps to prevent moisture loss throughout the week.

BALANCE PROTEIN

Protein treatments are vital for addressing protein loss caused by mechanical damage (like detangling) and chemical damage (from heat tools, dyes, and relaxers), and they should be part of every natural hair routine.

However, excessive protein treatments can lead to dry, brittle hair—exactly what we want to avoid! It’s crucial to tailor your protein treatments according to your hair’s porosity and width to prevent overuse.

Smaller proteins, such as amino acids and peptides, can penetrate the hair cortex to strengthen it, making them suitable for all porosities and hair widths.

Conversely, larger proteins like hydrolyzed wheat and collagen function similarly to film-forming humectants, creating a protective barrier around the hair. These treatments are ideal for high porosity or fine to medium strands but can increase dryness in low porosity and coarse hair.

MAINTAIN A HEALTHY SCALP 

Scalp health is essential for a successful hair journey, regardless of hair type. Just as we care for our hair ends, we must prioritize our scalp.

Think of your scalp as the foundation of your hair; it deserves just as much attention. If our hair ends are like the wise elders, our scalp is the precious baby!

Here are some best practices for maintaining scalp health:

  • Moisturize: Use skin-friendly products to keep your scalp hydrated. Remember, the scalp is skin too, so avoid harsh ingredients.
  • Scalp Massages: Every few days, massage your scalp with nourishing oils like olive, castor, or avocado oil. Adding rosemary oil can enhance blood circulation and keep the scalp well-lubricated.
  • Gentle Hairstyles: Avoid tight hairstyles to reduce the risk of follicle damage.
  • Stay Clean: Regularly cleanse your scalp to remove oil, dirt, bacteria, and product buildup.

PROTECT YOUR HAIR

Protective styling is crucial for maintaining a healthy natural hair routine. If you’re aiming for hair growth, protective styles help retain length while locking in moisture, supporting your growth goals. To avoid any drawbacks of protective styling, follow these best practices: ensure your style isn’t too tight to prevent follicle tension, and regularly take it down for clarifying and re-moisturizing.

LISTEN TO YOUR HAIR

Mastering the art of listening to your hair can be challenging, but it’s essential for your hair journey. For instance, some people with natural hair can go a week without moisturizing, while others may need to re-moisturize every two days. Both are perfectly normal!

Remember, everyone’s hair is unique. If your hair feels dry, clear away buildup and follow up with a deep conditioner and leave-in. Pay attention to what your hair is telling you—it will show its appreciation!

UP YOUR DIET AND EXERCISE ROUTINE AS NEEDED

This year, let’s acknowledge the important connection between diet, exercise, and beauty. The saying “you are what you eat” holds true for natural hair. Staying hydrated is essential for hair growth, but making key dietary changes—like eating a balanced diet and taking necessary supplements—is equally important. Regular exercise also plays a vital role.

To boost your hair growth, focus on incorporating plenty of leafy greens and fruits into your meals. Empower yourself by understanding your body—are you missing any essential nutrients? Nutrients like iron are crucial for the hair cycle, and deficiencies can show up in your hair.

Lastly, don’t underestimate the impact of exercise. Many people with natural hair report that moderate weekly workouts help enhance their hair growth cycle.

STOP COMPARING

They say comparison is the enemy of creativity, and I couldn’t agree more. Remember, pursuing any goal is a marathon, not a sprint. Despite what some natural hair influencers may claim, hair doesn’t grow overnight—anyone who says otherwise isn’t being truthful.

Avoid comparing your hair journey to others; you are unique, and there’s no need to emulate someone else. Instead, focus on the health of your hair. Healthy hair grows! By keeping it moisturized, protected, and happy, you’ll set yourself up for success on your hair growth journey.

ACKNOWLEDGE YOUR ACCOMPLISHMENTS

We can be our own harshest critics, but your hair is beautiful just as it is right now. It’s important to take a moment to recognize your achievements, growth, and progress. Remember, your hair is always growing, and it deserves your gratitude!

CONCLUSION

These commandments are a foundational guide for healthy natural hair. While individual hair needs vary, following these science-based tips and adapting them to your specific hair type will help you achieve optimal results