Summer sun always makes me feel much more inclined to venture out – and we are having a rather increased amount of that golden gem in the sky than normal.   So rather than going mad – how can we make ourselves more prepared for the amazing summer that promises to be with us??  Here are some top tips to get the most out of the coming summer months.

  • Staying hydrated is a biggie!!
  • Make sure you drink at least 8 glasses (1 glass = 250ml) of water a day – this equates to around 2 litres – which sounds a lot but if you spread that through the day then it makes it easier.

Did you know alot of lower back pain can be reduced if people drink more water!!

Deep inside the body is a muscle called the Iliopsoas which is generally the core muscles that everyone talks about. This is a big juicy muscle that requires alot of hydration for it to maintain optimum health. It basically runs from  around the diaphragm to the top of the thighs and is responsible for the automatic reflex of curling into a ball if the body needs to protect itself.

If this muscle is not hydrated enough then it’s usual range of movement is decreased meaning that it is difficult for the body to ‘uncurl’ itself and why so many people with a dehydrated PSOAS feel pain in their lower back/lumbar region. By drinking more water the PSOAS ‘plumps’ up and the range of movement is increased meaning that you will be able to stand up straighter and the lower back pain should decrease if this the cause. Try it you will be pleasantly surprised!!

  • Sunshine makes us more active so make sure you take the time to get your body ready for exercise!!  Warm up first to get the muscles ready for action. There’s nothing worse than feeling the urge to exercise then pulling some muscle somewhere.  Using Arnica Salve is a great way to warm up the muscles and increase the blood supply to joints before you start exercising.  Exercise doesn’t necessarily mean playing tennis, or having a kick around with a football.

  • Gardening uses your whole body–as most of us wincingly realize after a bulb-planting afternoon. So it’s helpful to loosen our muscles before getting started–and every so often as we work.Bowen for back pain
  • Here are some gentle stretches you can try before and after getting into that garden that will help.  This also applies to any outdoor activity so before you whizz off to the park or kick a football around – or leap into your tennis whites try these gentle exercises both before and after!

Pelvis tilts.In a chair, standing, or lying down, gently rock your pelvis back and forth, tailbone under, then bellybutton forward. Repeat five to 10 times.

Cat and cow. Get on the floor on all fours, round your back like a cat, then release, lengthening your spine with your tailbone up like a dog, repeating the movements five to 10 times.

Shoulder openers. Put your right hand on your right shoulder and then circle your elbow behind, to the side, and in front of you, winding like the hand of a clock. Repeat on the other side–again five to 10 times.

Skyrise. Put your hands over your head, interlace your fingers, invert your palms up to the sky. Then push your palms and arms backward, dropping your chin to your chest. Pull your stomach in for support. Do five to 10 times.

Shoulder squeeze. Put your hands behind your back, lace your fingers, push your arms outward, squeezing your shoulders toward each other. Pull in your abs, again for support. Repeat five to 10 times.

If you are more of a visual person and prefer to view some FREE Yoga exercises they why not pop over HERE to download some gentle Yoga stretches to help get that spine more subtle.

Whatever the activity be it tennis, golf, swimming or just being a little bit more active sometimes we do overdo things so aside from being mindful of what you are doing and warming up and stretching out after exercise (including gardening) we do sometimes succumb to aches and pains.  If that happens then don’t forget Bowen Technique is a fantastically gentle way of releasing those muscles tensions.

Bowen for a healthy back

Bowen Technique is probably one of the most understated treatments I know. I first discovered Bowen after the birth of my daughter over 14 years ago. I had severe sciatica and struggled for over two years with deep pain and discomfort. As a therapist this also exacerbated the problem and I did more than once contemplate actually stopping doing therapies as I was in such discomfort. Having tried chiropractic, osteopathy and Physio I’d pretty much given up on a cure. Then a friend who worked in a clinic I was in suggested I try Bowen. My first thoughts to the honest were there was no way that such a gentle treatment was going to do anything but a week later I was pain free for the first time in two years. I knew I had to learn this miraculous treatment and today it is still one of the best and most effective treatments I do. So if you’ve been suffering with back pain, joint pain, sciatica, neck, jaw discomfort and have pretty much given up on all treatment why not give Bowen a go – I’m glad I did and today it still never ceases to amaze me at its effectiveness. It’s also amazingly effective for asthma, arthritis, digestive disorders and works a treat for pregnancy aches and pains as it is so gentle its great for babies. In fact I’ve lost count of the amount of babies with colic I’ve successfully treated. If you have similar issues or fancy trying the gentler approach please contact me or check out my website at

My name is Julie Elder and I am a complementary therapist/yoga teacher at Totally Holistic Health.  I am passionate about helping your body stay healthy in a natural and holistic way.

To find out more information on how I can help you please feel free to check out my website at

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