5 tips to reduce back pain, including walking and avoiding prolonged sitting

5 tips to reduce back pain, including walking and avoiding prolonged sitting:

1. Walk Regularly: Walking promotes good posture and helps maintain a healthy spine. Aim for short, frequent walks during  the day, especially if you work at a desk.

2 Avoid Sitting for Extended Periods: Sitting for too long can strain your lower back. Take breaks every 30 minutes, stand up, stretch, and walk around to relieve pressure on your spine.

3 🍌 Don’t sit like a banana!! Maintain Good Posture: make sure that your posture is neutral when sitting or standing. (In its natural curve). Keep your shoulders relaxed (happy shoulders!!), spine straight, and avoid slumping to reduce strain on your back.

4 Strengthen Core Muscles: A stronger core provides better support for your spine. Incorporate mindfulness Pilates exercises to build strength and reduce back pain.

(The best combination is breathing, relaxation, good posture, gentle comfortable stretching, basic core strength, back strengthening, learn with a highly experienced and qualified teacher like myself)

5 Stretch Regularly: Stretching, especially the back, hips, hamstrings, and lower back, can help reduce tension. Cat stretches are great for relieving tightness.

Implementing these habits can help  reduce back pain over time.

✔️ Remember to always consult a Doctor, physio, osteopath, chiropractor or consultant for advice.

🎧 Listen to the back pain relief what a relief with Rachael Botfield here https://www.pilatestofeelgood.com/podcasts-1/back-pain-relief-what-a-relief-with-rachael-botfield

For specialised Pilates tailored to the back, message or email me bev@mindfulnesspilates.com to find out more and see how I can help, teach worldwide on zoom

Love Bev

#BackPainRelief #FeelGoodTips #SelfCare

#mindfulness #mindfulnesspilates #breathe #breath #relax #core #goodposture ##posture #back #backstrength #stress #calm

5 tips to reduce back pain

5 tips to reduce back pain, including walking and avoiding prolonged sitting:

  1. Walk Regularly: Walking promotes good posture and helps maintain a healthy spine. Aim for short, frequent walks during the day, especially if you work at a desk.

2 Avoid Sitting for Extended Periods: Sitting for too long can strain your lower back. Take breaks every 30 minutes, stand up, stretch, and walk around to relieve pressure on your spine.

3 🍌 Don’t sit like a banana!! Maintain Good Posture: make sure that your posture is neutral when sitting or standing. (In its natural curve). Keep your shoulders relaxed (happy shoulders!!), spine straight, and avoid slumping to reduce strain on your back.

4 Strengthen Core Muscles: A stronger core provides better support for your spine. Incorporate mindfulness Pilates exercises to build strength and reduce back pain.

(The best combination is breathing, relaxation, good posture, gentle comfortable stretching, basic core strength, back strengthening, learn with a highly experienced and qualified teacher like myself)

5 Stretch Regularly: Stretching, especially the back, hips, hamstrings, and lower back, can help reduce tension. Cat stretches are great for relieving tightness.

Implementing these habits can help  reduce back pain over time.

✔️ Remember to always consult a Doctor, physio, osteopath, chiropractor or consultant for advice.

🎧 Listen to the back pain relief what a relief with Rachael Botfield here https://www.pilatestofeelgood.com/podcasts-1/back-pain-relief-what-a-relief-with-rachael-botfield

For specialised Pilates tailored to the back, message or email me bev@mindfulnesspilates.com to find out more and see how I can help, teach worldwide on zoom

Love Bev

#BackPainRelief #FeelGoodTips #SelfCare

Stress management for law firms team day

Thank you again for having me teach the Stress to Calm stress management wellbeing workshop on your team day Woodstock at the Nici in Bournemouth, Dorset

It was an incredible session.

Here’s a quick snapshot of what your team wanted to achieve:

  • Tips for staying calm & managing stress

  • Ways to regain calm and de-stress as empaths

  • Energizing and calming techniques

  • Recognizing when to slow down & reset

  • Stress coping techniques, balancing work & personal life

Before the workshop, some felt anxious, nervous, or stressed, but after, many reported feeling more relaxed, energized, and calm! On average, stress was reduced by 56% across the group. One participant felt no change but still experienced a calmer mindset.

Loved doing a book signing for you all with stress to calm in 7 minutes for lawyers

Well done to everyone for fully engaging in the workshop. Keep up the great work managing stress.

Love Bev

#StressManagement #wellbeing #teamday #teambuilding #stress #calm #stresstocalm

Stress management for law firms team day

Thank you again for having me teach the Stress to Calm stress management wellbeing workshop on your team day Woodstock at the Nici in Bournemouth, Dorset

It was an incredible session.

Here’s a quick snapshot of what your team wanted to achieve:

  • Tips for staying calm & managing stress

  • Ways to regain calm and de-stress as empaths

  • Energizing and calming techniques

  • Recognizing when to slow down & reset

  • Stress coping techniques, balancing work & personal life

Before the workshop, some felt anxious, nervous, or stressed, but after, many reported feeling more relaxed, energized, and calm! On average, stress was reduced by 56% across the group. One participant felt no change but still experienced a calmer mindset.

Loved doing a book signing for you all with stress to calm in 7 minutes for lawyers

Well done to everyone for fully engaging in the workshop. Keep up the great work managing stress.

Love Bev

#StressManagement #wellbeing #teamday #teambuilding #stress #calm #stresstocalm

Chair Pilates is a game changer! ❤️

Chair Pilates is a game changer! ❤️

Chris says: Love how everyday tasks can double as mini workouts. Stepping on the bottom stair,  while watching TV, balancing, while ironing or boiling the kettle – it all adds up in just minutes! Little and often = brain food and body benefits! 💪✨

😊😊 (age 84 & 87) Pic of my mum and dad after class

I teach chair 🪑 pilates toolkit https://www.pilatestofeelgood.com/chair-pilates-tailored-toolkit

🪑Chair Pilates weekly class on zoom Tuesdays 8.15am! https://www.pilatestofeelgood.com/mindfulness-pilates-membership

#ChairPilates #HealthyHabits #EverydayFitness