The holidays are a time to enjoy being with family and friends. You should be worrying if Grandma is going to like your new recipe for sugar cookies, not worrying about low back pain. The combination of traveling, leaning over to wrap gifts, prolonged standing while cooking and sitting at dinners can put a lot of stress on the low back. Here are some simple exercises you can do while sitting to help keep your low back moving and pain free: -Pelvic tilts -Nerve glides -Figure-4 stretch -Rotation stretch Check out the video below for a demonstration of each. You can start to sprinkle these exercises in during the day. Here is to a fun and pain free holiday season! Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT

Grounding techniques help connect or “ground” you in the present moment. They are a form of mindfulness which can help decrease mental chatter and anxiety. One popular grounding technique is the 5-4-3-2-1 method that uses your 5 senses: -5 things you can see around you -4 things you can touch around you -3 things you can hear around you -2 things you can smell around you -1 thing you can taste around you Continue this process until your thoughts slow down or you notice some relief. If grounding and centering are difficult for you, a Reiki session is a great place to start. Reiki is an energy healing method that has been shown to decrease anxiety, stress, pain, and promote a feeling of well-being. Reiki can be completed in person or virtually. If you have questions about Reiki and what a session consists of give me a call at 615-632-3375. Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT