Tumi Wellness

How to deal with lower back & leg pain from home!

Article written by Tabitha Ndichu – Tumi Wellness Senior Therapist

              Lower Back Pain

Most lower back pain and aches are due to injury, such as muscle sprains or strains that may come from sudden movements or poor body mechanics while lifting heavy objects. Sometimes, the cause is something more serious like arthritis, sciatica or a ruptured disc.

Here are a few tips to help alleviate the pain from home!


Stretches such as pelvic tilts, when practiced regularly, can strengthen your abdominal muscles and ease lower back tension and pain. Knee to chest stretches, also done whilst lying flat on your back can do a world of good!

Keep moving

If you find yourself spending lots of time in one particular position, be it sitting, standing, or lying on the couch, continuous movement will help give your muscles a little workout. Movement will help avoid muscle fatigue and abnormal sustained tissue loading.


Although it may be tempting to work from your bed or slouch at your desk, watching your posture whilst sitting or walking can help ensure you take care of your lower back. Whilst sitting, sit up with your back straight and your shoulders back. When standing, stand tall with your head held high!

Watching your weight

During this #Stayhome phase brought on by COVID-19, eating junk food and growing a double chin can be the order of the day, if you are not careful. Excess body weight puts extra stress on your back. Hate it or love it, keeping your weight in check, in accordance with your body type is key to reducing back pain.

Ditch the heels

High heels look great and give you the height to look sexier. Heels put stress on the back and knees as the entire weight of the body shifts forward, changing your entire body posture. Wearing high heels shifts your weight toward the ball of your foot, your knees have to move forward to keep you balanced, putting extra stress on them.

Add a cold or hot compress

By soaking a towel in hot or cold water with a few drops of essential oils like eucalyptus, and wringing it out, you can make a compress. A cold compress is most beneficial when a person uses them directly after an injury, such as a strain. A heating compress can ease stiff or achy muscles. n

                 Leg Pain

Establishing the root cause of pain in your legs is key to ensuring you use the right remedy to ease the pain. Dehydration, muscle strain from physical activity, or simply holding a position for a prolonged period can cause leg cramps. In many cases, however, the cause isn’t known. Most leg cramps are likely to be harmless but some may be related to an underlying medical condition, such as, inadequate blood supply or blood clots.

Wear Comfortable Shoes

Your feet provide the base for the rest of your body and therefore keeping that base steady is vital. When wearing uncomfortable shoes, a chain reaction takes place on your ankles, knees, hips and ultimately, your back. Your feet need adequate support to prevent pain while you stand, walk or run. So park the stilettos and swap them for some comfy sneakers!

Massage your legs with hot or warm oil

Other than relieving symptoms of depression and anxiety, a leg massage has several physical benefits, such as relieving sore and tired muscles and improved blood circulation to name a few. Although you may not be able to access the Tumi Massage Oils till later in the year, baby oil, coconut oil or olive oil can be used as an alternative.

Soak in a hot or warm bath with Epsom Salt, Vinegar or Baking Soda

If you are going to do it, we recommend going all out by lighting some candles and adding some soothing music to the mix! Epsom salt when added to the bath water flushes out toxins and heavy metals from your skin’s cells, it also reduces inflammation and increases blood circulation that eases muscle cramps and joint pain.

#tumiwellness #diywellness #stayhome #covid19 #healthyliving #wellnessinkenya #fitness #massages #wellness #massageinnairobi #trishmoeketsinjogu


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