The Best Lower Back Stretch Routine

The Best Lower Back Stretch Routine

The Best Lower Back Stretch Routine

Best lower back stretches – right here!

I loved filming this workout “The Best Lower Back Stretch Routine”. You see it’s a treat when I can film a workout not be a sweaty mess afterwards!

This particular workout is pretty much for EVERYONE!

If you:

  • Sit a lot during the day
  • Have low back pain
  • Have had low back pain
  • Want to improve the mobility of your hips and spine
  • Need to unwind before bed
  • Or, need to get the body moving in the AM

This is the perfect workout for you.

So… you see what I mean. The Best Lower Back Stretch Routine is pretty much for everyone.

The lumbar spine has 5 motion segments. Most twisting and bending is divided among those segments, although the majority of the motion takes place in the lowest two segments, called L4-L5 and L5-S1.

The structures in these two lowest segments are the most likely to wear down over time or be injured.

The Best Lower Back Stretches - Fitness with PJ

That smoking — the bad habit that increases the risk of dozens of diseases — can also lead to backaches.

One study found that smokers are nearly a third more likely to have low back pain compared to nonsmokers.

6 Common Culprits to Low Back Pain

1/ Too much sitting. The body was meant to move, not stay static for long periods of time. If you are stuck sitting make it a point to get up and move every 20-minutes for 30-seconds.

2/ Bulging or ruptured disks. Disks act as cushions between the bones (vertebrae) in your spine. The soft material inside a disk can bulge or rupture and press on a nerve. However, you can have a bulging or ruptured disk without back pain. Disk disease is often found incidentally when you undergo spine X-rays for some other reason.

3/ Skeletal irregularities. Back pain can occur if your spine curves abnormally. Scoliosis, a condition in which your spine curves to the side, also may lead to back pain, but generally only if the scoliosis is severe.

4/ Arthritis. Osteoarthritis can affect the lower back. In some cases arthritis in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis.

5/ Osteoporosis. Your spine’s vertebrae can develop compression fractures if your bones become porous and brittle.

6/ Muscle or ligament strain. Repeated heavy lifting or a sudden awkward movement may strain back muscles and spinal ligaments. If you aren’t in shape and place constant strain on your back it may cause painful muscle spasms.

The Best Lower Back Stretches


10 Ways to Keep Low Back Pain Away

In addition to the workout above!

1/ Get more exercise. While you may think it best to rest your back if it’s hurting, experts recommend the opposite. Regular physical activity can help ease the inflammation and muscle tension.

2/ Watch your weight. Extra pounds, especially around the mid-section, can make back pain worse by shifting your center of gravity and putting strain on your low back.

3/ If you smoke, stop. Smoking restricts the flow of nutrient-containing blood to the spinal discs (not to mention what it does to the rest of the body).

4/ Sleeping position. If you are prone to back pain sleeping on your side with your knees pulled up a bit and a pillow in-between them may help ease the pain. Back sleeper? Then put another pillow under the knees.

5/ Posture. Pay attention to your posture and when seated be sure to push the bum to the far back of your chair and keep your knees a bit higher than your hips. Standing for long periods of time? Position one foot higher than the other using a small stool.

6/ Avoid high heels. Sorry, but high heels shifts your center of gravity and places a strain on the low back. Stick to one-inch heels if you can.

7/ Stash the skinny jeans. Tight clothing interferes with bending, sitting and walking – all of which can aggravate low back pain.

8/ Lighten your wallet. For you men out there, sitting on overstuffed wallets can cause discomfort and pain. Lighten it up, or take it out of your pocket when seated (such as when driving).

9/ Pick the right purse. Messenger bags are best for the back (where the strap hangs on the opposite shoulder of the bag). These types of bags help to distribute the weight more evenly and keeps your shoulders and back pain-free.

10/ Forget the back braces. There are a variety of braces on the market and while they may be helpful after certain kinds of surgery they is absolutely no evidence that these braces can help treat chronic pain. In fact, they can actually add to the pain as the muscles will get lazy because they are not being used everyday to stabilize the spine.


The Best Lower Back Stretches - Fitness with PJ







PJ ox

8 High Protein Breakfast Recipes

8 High Protein Breakfast Recipes

8 High Protein Breakfast Recipes

Healthy High Protein Breakfast Recipes To Help You Lose Weight

In last week’s blog I revealed one tried, tested and true method to help you eat less throughout the day – eating a high protein breakfast.

A higher protein breakfast has a lower glycemic control on the body meaning your blood sugar levels will be more stable, which in turn will lead to the desire to eat less through the day.

All of this then translates to a slimmer and trimmer you.

8 High Protein Breakfast Recipes

To help you get the recommended 25-35 grams of protein every morning I have put together eight of my favourite high protein breakfast recipes (each recipe serves one woman – so adapt for kids and men).

1/ Egg Whites with Feta and Spinach 

1 cup egg whites

2 tbsp crumbled feta cheese

1/2 cup chopped spinach

Pepper to taste

Directions: Scramble egg whites with feta and spinach until cooked, adding pepper to taste.

Calories: 173

Protein: 31.1 grams

2 / Berry Banana Protein Pancake

1 scoop protein powder (I am in love with this brand!)

1/2 ripe banana, mashed

1/4 cup blueberries

1/3 cup large flake oats ground in blender or food processor until it becomes a fine flour

1/2 cup liquid egg whites

1 tbsp ground flax seed

1 tbsp unsweetened almond milk

Cinnamon to taste

Directions: add everything in a bowl and mix together. Spray a medium-sized skillet with nonstick spray, then place on medium heat. Pour the batter in and once you see tiny bubbles on top of the pancake, flip. When each side is golden brown breakfast is ready!

TIP: I like to make 5 of these at once and freeze them individually. The night before you want to eat one pull it from the freezer and toast it in the AM. Try topping with smashed raspberries, or almond butter or jam.

Calories: 380 (this depends on your protein powder)

Protein: 39.7 (this depends on your protein powder)

3 / Breakfast Bento Box

2 hard-boiled eggs

1.5 ounces goat’s mozzarella (or whatever cheese floats your boat)

20 almonds (about an ounce)

Half-cup of grapes, or a small orange, or small apple

Directions: prep it the night before in a container and BOOM, breakfast is waiting for you in the AM. This is a great breakfast idea for those of you who do not like to eat first thing in the morning and instead would rather wait until you got to work.

Calories: 400

Protein: 25 grams

4 / Avocado Toast with Cottage Cheese and Tomatoes

2 slices Ezekiel bread

1/4 cup cottage cheese

1/4 of an avocado

A few slices of tomato

Pepper to taste

Directions: toast your bread, spread the cottage cheese on top, layer with avocado and top with tomatoes and pepper.

Calories: 400

Protein: 31 grams

Super food selection for health diet in porcelain bowls over distressed wooden background.

5 / Apple Cinnamon Yogurt Parfait

1 cup 0% fat Greek yogurt

Half an apple, chopped

One ounce walnuts, chopped (about 14)

2 tsp raw honey

Cinnamon to taste

Directions: combine everything in a bowl and stir.

Calories: 419

Protein: 29 grams

If you have trouble choking down anything but coffee in the a.m., stop feeling guilty – you aren’t going to kill your metabolism by skipping breakfast. Instead, enjoy your cuppa joe and have your breakfast mid-morning.

6 / Brownie Batter Overnight Oats

1/3 cup unsweetened almond milk

1/2 cup 0% fat Greek yogurt

1/2 tbsp unsweetened cocoa powder (or more to taste)

1 pack of stevia (more or less to taste)

1/3 cup large flake oats

1/2 scoop chocolate protein powder

Directions: in a small bowl mix everything together, cover and store in the fridge. In the morning give it a stir, add some more almond milk if you it’s too thick for you and enjoy!

Calories: 245 (depends on your protein powder)

Protein: 28.3 (depends on your protein powder)

High Protein Breakfast Recipes - Fitness with PJ

7 / Berry Protein Shake

1.5 cups of water

1 cup raw spinach

2 cups frozen berries

1/2 cup 0% Greek yogurt

1 scoop of vanilla protein powder

Directions: Put all your ingredients in a blender, blend well and enjoy!

Calories: 354 (depends on your protein powder)

Protein: 27 grams (depends on your protein powder)

8 / Chocolate Peanut Butter Cookies

1 heaping scoop of chocolate protein powder

1/4 cup natural peanut butter

1 ripe banana, mashed

1/2 cup chopped walnuts

1/2 cup quick oats

1/2 unsweetened coconut

2 egg whites

Directions: Preheat oven to 350 degrees. In a large bowl, mash banana and add remaining ingredients and mix until smooth. Spoon onto a parchment paper lined tray and bake for 15-minutes. Should make 6 cookies.

Calories: 184 (per cookie)

Protein: 10.5 grams (per cookie)







PJ ox

20-Minute Full Body Dumbbell Workout

20-Minute Full Body Dumbbell Workout

20-Minute Full Body Dumbbell Workout

If you want an efficient workout, this is it! My 20-Minute Full Body Dumbbell Workout leaves no muscle behind.

We cycle through 20 exercises, once through, using a pair of dumbbells so you can:

A) Workout in the comfort of your home

B) Get all the major muscle groups trained and toned in your body, as well as the stabilizers and core

Each move will target an opposing muscle group, alternating between the upper and lower body, while also getting some great ab work in too.

Tools needed:

Beginners: a pair of 5lb, 8lb, 10lb

Intermediate: a pair of 5lb, 8lb, 10lb, 12lb

Advanced: a pair of 8lb, 10lb, 12lb, 15lb (and super advanced 20lb)


20-Minute Full Body Dumbbell Workout









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