Do you have a good osteopath? A fabulous pilates teacher?

A wonderful podiatrist?

I would like to create a directory of really great, local practitioners that I can share out with my clients. If you know of someone that you have personally used recently and would personally recommend could you let me know?

It could be anyone who has helped you in your wellness journey. It could be someone online that has helped you to feel physically or mentally better? Anything or anyone that you think could be of benefit to others and you would like to share.

Please pass on some contact details so I can add them to a directory . If you'd like you could add a small review which may help others decide who may help them best. Once I have some contacts gathered up I'll then share out with everyone!

Lower Back Pain and the Core

Last month I wrote about a seminar I took on lower back pain. This is a subject quite close to my heart as I sometimes suffer from lower back pain myself and have been working to try to ease this.

One of the best ways I have found to keep low back pain at bay is to keep the core muscles as strong as possible. Our core includes our pelvis, lower back, hips and stomach and these muscles are so important for injury prevention, reduction of back pain, balance, stability, and posture. Strong core muscles work to protect a sensitive lower back and this can be used as preventative care as well - work to keep strong and avoid lower back problems before they occur!

I know that the thought of doing core work may make some of us want to run away screaming but hold on a moment! Core work doesn't have to be an endless series of punishing sit ups, if you are doing core work mindfully you start to find that the smallest movement can bring great results.

The video below is a great example of some mindful core work that you can try. If this type of exercise is new to you then take it slow to start. Take breaks. Pause the video and breathe. If you find it hard remember that it gets easier the more you do it. If you can feel it, it is working.

Why not try...?

I've already mentioned today's recommendation, it is the meditation exercise for a full body scan. This can be anything from a 5 minute exercise to something that lasts 30 minutes or more.

I prefer to use a guided meditation rather than guide myself. If you are new to meditation I would definitely recommend you try a guided meditation to start. I have included a 30 minute guided body scan meditation from Jon Kabat-Zinn at the end of this newsletter. If you would like to try this I recommend listening to it in a quiet room, perhaps lying on your bed at the end of a day. It is a wonderfully relaxing exercise so can also be helpful to help you get to sleep afterwards.

If you would like to run through a mindful body scan without listening to someone guiding you through the process, the below might help. Read through the instructions fully, they aren't complex and if you deviate or miss bits out it really won't matter. Once you have a good idea of the exercise find your comfortable place, relax and run though the exercise.

The Body Scan Exercise

During a full body scan you bring your focus to the physical sensations throughout your body. These sensations might be the feeling of clothes on your skin, tension within your muscles, the temperature of the air, or anything else you can feel.

Sometimes, you might not notice any sensation at all. Your job is to simply observe these sensations.

You do not need change how your body feels or do anything else.

To begin this exercise, sit back or lie down in a comfortable position. Close your eyes if that's comfortable for you, or let your gaze soften. Take a few deep breaths.

Notice the feelings throughout your feet, including your sole, heel, toes, and top of the foot. Notice the sensation of the ground.

Travel up your body, noticing the sensations in your ankles, shins, and calves. Notice sensations both deep in the muscles, and on the surface of your skin.

Continue noticing the feelings in your legs as you move up to your knees and thighs.

Notice how your clothing feels against your skin.

Continue moving up your body, taking note of the feelings in your hips and backside.

Simply notice the feelings, without any need to change them.

Now pay attention to the feelings in your lower back and abdomen. Notice how your body feels against the surface on which you are resting on.

For a few moments, pay attention to your breathing and notice how your abdomen rises when you breathe in deeply, and falls when you exhale.

Experience the sensations in your upper back and chest.

Now, notice the feelings in your hands, fingers, and wrists.

Notice the sensations in your forearms, upper arms, and shoulders.

Pay attention to the feelings in your neck and throat.

Notice the feelings in your face and head. Bring your attention to every feature in your face, one by one.

Finally, slowly scan your entire body, noticing all the sensations from your toes to the top of your head.

That's it. Take your time to allow your eyes to open. Enjoy the feeling.