Category: Blog

December 1, 2025 Blog

Finding Calm in the Christmas Chaos – Simple Ways to Reduce Stress This Season

Reduce Christmas Stress Naturally – Mindful Tips for a Calmer Holiday

As the festive lights go up, so often does our stress level. The lead-up to Christmas can be full of joy — but also deadlines, shopping lists, family expectations, and endless to-dos. It’s easy to lose sight of what this time of year is really about: connection, reflection, and kindness.

If you often feel frazzled in December, you’re not alone. The good news? With a few gentle adjustments, you can bring calm and clarity back to your Christmas season.

  1. Slow the Pace

Try to consciously slow down, even for a few minutes each day.

  • Start your morning with a deep breath before reaching for your phone.
  • Sip your tea slowly.
  • Walk instead of rushing.
    These mindful pauses help reset the nervous system, reducing tension and anxiety.
  1. Simplify Your To-Do List

Ask yourself: Does this truly matter?
You don’t have to say yes to every event or create the “perfect” holiday.
Focus on meaningful moments — time with loved ones, laughter, rest. Perfection isn’t peaceful, but presence is.

  1. Nourish Your Body

The festive season often means indulgence (and that’s okay!) — but balance it with nourishing meals and hydration.

  • Add colourful vegetables to your plate.
  • Keep a water bottle nearby.
  • Limit caffeine and alcohol when you can.

A balanced body supports a calmer mind.

 

  1. Try Gentle Relaxation Therapies

Bowen Therapy, massage, or mindfulness sessions can help the body release built-up tension.
Just one or two sessions in the lead-up to Christmas can restore balance, improve sleep, and lift your mood — so you can enjoy the season instead of simply surviving it.

  1. Be Kind to Yourself

Kindness isn’t just for others — it’s the key to reducing internal stress.
If you need rest, take it.
If emotions rise, breathe through them gently.
Remember, you don’t have to do everything — just enough to feel content and connected.

A Gentle Reminder

The most meaningful gift you can give this year is your calm, joyful presence — to others and to yourself.

Take care of your energy, protect your peace, and let kindness (and a few quiet moments) guide you through the holidays.

Donna Ashworth Wintering

November 16, 2025 Blog, Uncategorized

Enhance Your Wellbeing with My Holistic Approach

When it comes to true wellbeing, healing isn’t just physical

Supporting Your Whole Self: How I Help You Feel Better, Naturally

In today’s fast-paced world, many people are searching for more than quick symptom relief. We want to feel grounded, supported, and genuinely well. That’s where a holistic approach to healing can make all the difference.

My integrative treatments combine Bowen Therapy, Lymphatic Drainage, and Talking Therapies to support your whole self—body, mind, and emotions—so you can experience deep, lasting wellbeing.

Gentle, Whole-Body Support with Bowen Therapy

Bowen Therapy is a soft, hands-on treatment that helps your body reset and heal naturally.
It works through your nervous system to:

  • release muscular tension

  • reduce pain and discomfort

  • restore balance

  • encourage deep relaxation

  • helps with neurological conditions such as Parkinson's

This gentle approach supports your body’s innate ability to heal without force, pressure, or strain.

Boost Your Vitality with Lymphatic Drainage

Your lymphatic system plays a crucial role in your immune health and energy levels.
Lymphatic Drainage helps stimulate this system to:

  • detoxify and clear waste
  • reduce inflammation
  • support immune function
  • improve overall vitality
  • improve skin tone
  • reduce bloating
  • clear brain fog

It’s especially helpful if you struggle with swelling, sluggishness, or ongoing health challenges.

Emotional Clarity Through Talking Therapies

Healing isn’t only physical. Our emotional world deeply affects our energy, stress levels, and overall wellbeing.
Talking Therapies create a safe, compassionate space where you can:

  • explore emotional blocks

  • feel heard and supported

  • release stress

  • gain new clarity and perspective

Sometimes being truly listened to is one of the most powerful steps toward healing.

A Truly Holistic Approach to Transformation

By integrating physical, emotional, and energetic support, my treatments offer a deeply nurturing experience designed to create real, lasting change.

Whether you’re:

  • recovering from chronic pain

  • feeling emotionally overwhelmed or stuck

  • experiencing stress, fatigue, or low mood

  • or simply needing a reset and reconnection

…this whole-person approach gives you the space, tools, and support to feel like yourself again—calm, balanced, and restored.

November 13, 2025 Blog

The Healing Power of Kindness – Let’s Celebrate World Kindness Day

Today - Thursday, November 13th, is World Kindness Day — a perfect moment to pause, take a breath, and reflect on the healing power of simple kindness.

In Bowen Therapy, and in all forms of holistic care, we often talk about balance — helping the body find its natural rhythm and calm. Kindness does the same thing on an emotional level. When we offer kindness, our nervous system shifts into a state of safety and connection. The heart rate slows, breathing deepens, and the body releases the calming “feel-good” hormones that support healing.

Simple Ways to Be Kind

Kindness doesn’t need to be grand or complicated — it’s often the smallest moments that matter most:

  • Smile at someone or share a warm greeting — human connection soothes both giver and receiver.
  • Send a note of appreciation to a friend, therapist, or family member who’s helped you.
  • Be gentle with animals — feed the birds, walk your dog mindfully, or donate to a local rescue.
  • Practice self-kindness — rest when your body asks, nourish yourself well, and speak kindly to your inner voice.
  • Give back to the planet — reduce waste, recycle, or plant something green and life-giving.

Why Kindness Heals

Acts of kindness trigger the release of oxytocin — sometimes called the “love hormone.” It helps lower blood pressure, supports heart health, and strengthens emotional resilience.

Being kind also reduces cortisol, the stress hormone, helping the body stay balanced and calm. It’s no wonder that kindness is often described as medicine for the soul.

Just like gentle touch in Bowen Therapy helps the body reset, small acts of kindness help the mind and emotions realign.

So, on this World Kindness Day, let’s each do one kind thing — for someone else, an animal, or ourselves. The ripple effect might reach further than we can imagine.

November 6, 2025 Blog

November is Dedicated to Men’s Mental Health

Why November

November has become the month when communities worldwide spotlight men’s health — especially mental health and suicide prevention — largely because of the global "Movember" movement. "Movember" began in 2003 as a moustache-growing campaign to raise awareness and funds for men’s health issues (mental health, suicide prevention, prostate and testicular cancer) and since then has grown into a global movement that funds research and awareness programmes

The statistics are frightening

  • In England, around 15% of men have a common mental health disorder (anxiety, depression or similar) — showing mental ill-health is common among men. Mental Health Foundation
  • Suicide remains a major risk: male suicide rates are much higher than female rates — recent data show male suicide rates in England & Wales at around 17–18 deaths per 100,000 people, substantially higher than female rates. (The suicide rate for males rose to 17.4 per 100,000 in 2023 and remained around 17.6 per 100,000 in 2024). Office for National Statistics+1
  • Many men don’t talk about it: surveys find a large minority of men have never spoken to anyone about their mental health — one poll reported about 40% of men had never discussed their mental health with anyone, citing embarrassment and stigma as major barriers. Priory

These figures show two things: (1) mental health problems are common among men, and (2) men are disproportionately likely to die by suicide — making awareness and early help crucial.

Men are less likely to seek help. 

Sadly, there are still several social and psychological factors which act as barriers:

  • Gender norms & stigma — cultural expectations (“men should be strong, not show emotion”) discourage talking about feelings. Mental Health Foundation
  • Practical barriers — work hours, lack of flexible healthcare appointments, and concerns about cost or confidentiality.
  • Low mental health literacy — men (and people around them) may not recognise early signs or know how to ask for help.
  • Fear of burdening others or losing status at work/home.

Signs to look our for in men who may be struggling

  • Persistent sadness, hopelessness, or tearfulness.
  • Irritability, anger, or sudden mood swings.
  • Withdrawal from friends, family, or once-loved activities.
  • Changes in sleep (insomnia or sleeping too much) or appetite/weight.
  • Loss of interest in sex or increased risk-taking/substance use.
  • Unexplained physical symptoms (headaches, stomach pain).
  • Talking about being a burden, hopelessness, or any mention of suicide.

If you see clusters of these signs for more than 2–3 weeks, please encourage them to have a  check-in and professional support.

Practical things men can do to help themselves

 

  1. Talk to someone — a trusted friend, partner, colleague, or helpline. Start small: “I’ve not felt myself lately.”
  2. Schedule a GP appointment — NHS or primary care can assess, advise, and refer to talking therapies or medication if needed.
  3. Routine basics — regular sleep, 3 balanced meals a day, 20–30 mins movement most days, reduce alcohol and drug use.
  4. Micro-mental-health habits — short breathing exercises, 5–10 minutes of mindfulness, journaling one positive thing a day.
  5. Peer groups — men’s groups or activity-based groups (walking football, woodworking, veterans’ groups) often help because they combine social contact with purpose.
  6. Use trusted helplines & apps — crisis lines, local mental health services, or well-regarded mental-health apps for CBT/self-help. (If in immediate danger, call emergency services.)
  7. Book in with a therapist - there are many different types of therapies and therapists. Take time to find one you are comfortable with. Often I will find that men find it hard to start talking, so I will start with a Bowen Therapy and then we can explore from there as there is no need to talk with Bowen, but it calms the system down which then helps men to talk.

How you can help if a man in your life is struggling and how to look after yourself.

  • Open the conversation gently: use “I’ve noticed…” rather than “You always…” (e.g., “I’ve noticed you’ve seemed quieter lately — are you OK?”).
  • Offer specific help: “Would you like me to book the GP or therapist appointment with you?” or “Do you fancy going for a walk together?” Concrete offers are easier to accept than “Let me know if you need anything.”
  • Listen without fixing: show empathy, let them talk at their pace, validate feelings (don’t minimize).
  • Know the emergency signs: talk of suicide, unbearable hopelessness, or plans means act immediately — seek urgent medical help or contact crisis services.
  • Encourage professional support: gently suggest GP, charity helplines, or mental health services; remind them it’s common and treatable.

Caring for someone in mental distress is demanding; look after your own wellbeing:

  • Set boundaries — caregiving is important but you can’t be the only support network.
  • Get your own support — talk to friends, family, your GP, or a counsellor. Carer support organisations can help.
  • Take time out — short breaks, hobbies, and rest matter.
  • Learn about the condition — understanding reduces fear and improves supporting choices.
  • Plan for crisis — have emergency contacts and a plan so you’re not making decisions under high stress.

Self-care is imperative. 

Final note — why November matters

November concentrates attention. "Movember" creates social permission for men to talk, funds vital research and services, and helps communities normalise help-seeking. Collective attention saves lives — small conversations in workplaces, pubs, clubs and online often start the path to recovery.

Mens mental health

October 9, 2025 Blog

World Mental Health Day – October 10

Why World Mental Health Day Matters

Every year on October 10, the world comes together to raise awareness of mental health. It’s a day dedicated to breaking down stigma, sharing knowledge, encouraging open conversations, and reminding us all that mental well-being is just as important as physical health.

Mental Health in the UK – The Latest Picture

  • 1 in 4 adults in England experience a mental health problem each year (Priory Group).
  • 1 in 6 people report experiencing anxiety or depression in any given week (Mind).
  • Young women (16–24) are the most affected age group, with 28.2% reporting a common mental health disorder.
  • NHS services in England saw a record 5.2 million mental health referrals in 2024, a rise of nearly 40% since 2019 (BMA).
  • Suicides in England and Wales reached 6,069 in 2023, the highest rate since 1999 (ONS).

These figures remind us just how urgent it is to support both those struggling and the people around them.

Recognising Symptoms and Self-Help Tips for Mental Well-Being

Some signs that you—or someone close to you—may be experiencing mental health challenges include:

  • Persistent low mood, sadness, or hopelessness
  • Excessive worry, fear, or agitation
  • Fatigue, poor concentration, or forgetfulness
  • Changes in sleep or appetite
  • Withdrawal from social contact
  • Loss of interest in hobbies or activities
  • Unexplained aches and pains
  • Mood swings or irritability
  • Thoughts of self-harm or worthlessness

If you or someone you know is experiencing thoughts of self-harm or suicide, please seek professional help immediately

Even small steps can support mental health:

  1. Keep a daily routine for stability
  2. Move your body—walk, stretch, dance, or exercise
  3. Eat nourishing foods
  4. Practise breathing or mindfulness exercises
  5. Limit alcohol, caffeine, or substances
  6. Reach out and talk—don’t isolate
  7. Engage in a hobby or something joyful
  8. Celebrate small achievements
  9. Spend time outdoors
  10. Seek professional support when needed

Living with Someone with Mental Health Challenges

Supporting a partner, family member, or friend with mental health problems can be deeply rewarding but also challenging.

How it may affect you:

  • Constant worry or emotional strain
  • Risk of burnout and exhaustion
  • Social isolation
  • Stress-related physical health issues
  • Relationship tension or guilt

Self-care tips for supporters/carers:

  • Set healthy boundaries—remember you can’t pour from an empty cup
  • Talk openly about your own feelings
  • Stay connected with your own support network
  • Schedule time for rest and hobbies
  • Practise relaxation or mindfulness
  • Seek professional guidance if needed

Taking care of yourself is not selfish—it’s essential to your health and your ability to care for others.

How My Therapies Can Support Your Mental Well-Being

Therapies can be a powerful way to reduce stress, restore balance, and improve overall well-being. Here’s how the approaches I offer may help:

  • Bowen Therapy: Gentle, rolling movements that calm the nervous system, ease physical tension, and promote deep relaxation. Many clients report improved sleep and reduced anxiety.
  • Lymphatic Drainage: Helps the body release toxins, reduce inflammation, and boost circulation—leaving you lighter, calmer, and more energised.
  • Psychotherapy: Provides a safe, confidential space to explore challenges, build self-awareness, and develop healthy coping strategies.
  • Emotional Freedom Tapping (EFT): Combines gentle tapping on acupressure points with focused thought, helping release emotional blockages, reduce anxiety, and manage stress.
  • Positive Psychology Coaching: Encourages focus on strengths, gratitude, resilience, and optimism, building tools to thrive—not just survive.
  • Solution-Focused Therapy: Practical, goal-oriented support that helps you move forward by focusing on solutions rather than problems.
  • Relaxation Techniques: Guided breathing, mindfulness, and gentle practices to reduce stress and support calmness.

Each therapy is unique, but all share one aim: helping you feel balanced, resilient, and supported in both body and mind.

Closing Thoughts

On World Mental Health Day, let’s remember: mental health matters every single day. Whether you’re personally struggling, supporting someone else, or simply wanting to strengthen your resilience, you’re not alone.

With the right support—whether through professional services, self-help tools, or therapies—mental well-being is within reach.

If you’d like to explore how my therapies can help you, please reach out—I’d be honoured to support your journey.

Mental Health

October 3, 2025 Blog, Uncategorized

Special Taster Session Day – Bowen Therapy & Lymphatic Drainage in Marlow

25 minute Taster Sessions of Lymphatic Drainage and Bowen Therapy

On Sunday 19th October, I’ll be holding a special Taster Session Day at Marlow Health Hub, offering the chance to experience either Bowen Therapy or Lymphatic Drainage Therapy at a reduced rate.

Each session lasts 25 minutes and costs just £30.00 – perfect if you’ve been curious about these therapies but haven’t yet tried them.

Lymphatic Drainage Therapy is a gentle, rhythmic treatment that supports your body’s natural detox process, boosts immunity, reduces swelling, bloating, clears brain fog and encourages deep relaxation.

Bowen Therapy works on the soft tissues of the body to relieve pain, release tension, improve mobility, and calm the nervous system.

This is a wonderful opportunity to discover how these holistic therapies can support your health and wellbeing.

📩 To book your place, please email info@abalancedbodywithbowen.co.uk or
📞 call/text Lee Avery on 07710 722615.

Spaces are limited – early booking is recommended!

Taster Sessions Lymphatic Drainage & Bowen Therapy Oct 25

September 15, 2025 Blog

The Benefits of having a Lymphatic Drainage Treatment in the Autumn

Autumn - Time for a Lymphatic Drainage Treatment

As the evenings draw in and the leaves turn golden, autumn feels like a season of change. For many of us, it’s also a time when we start to feel a little more tired, heavy, or prone to seasonal sniffles. Supporting your body during this transition is important—and one of the most gentle and effective ways to do so is with a lymphatic drainage treatment.

In the UK, lymphatic drainage has become increasingly popular as part of seasonal self-care. This gentle treatment supports your body’s natural rhythm and can make a real difference to how you feel in the autumn months.

Why Autumn is the Ideal Time for Lymphatic Drainage

With colder weather and shorter days, it’s common to feel a dip in energy. The lymphatic system, which plays a key role in both immunity and detoxification, can really benefit from extra care during the autumn months. Regular lymphatic drainage can help to:

  •  Boost your immune system – preparing your body for winter colds and viruses.
  • Ease autumn fatigue – reducing feelings of sluggishness or heaviness.
  • Support detoxification – encouraging the gentle removal of toxins and waste.
  • Soothe congestion – easing puffiness or seasonal allergies that can flare at this time of year.

Many people seek out lymphatic treatments as a natural way to boost immunity in autumn and support overall wellbeing. To understand more about the lymphatic system and its importance, please watch  this short clip 

A Gentle Reset for Body and Mind

Think of lymphatic drainage as a seasonal reset—helping you feel lighter, clearer and more balanced. People often notice improved energy levels, reduced bloating, better sleep, and a stronger sense of wellbeing after treatment. It’s one of the best autumn wellbeing tips to keep your body in balance.

Autumn Self-Care Rituals.

Lymphatic drainage works beautifully alongside other seasonal self-care practices. Pairing your treatment with warming herbal teas, nourishing soups, gentle walks in nature, or restorative yoga can enhance its effects. These small rituals create a sense of calm and resilience, making autumn feel like a season to enjoy rather than endure.

Final Thought

If you’re looking for a gentle, nurturing way to support your wellbeing this autumn, lymphatic drainage treatment is an excellent choice. It strengthens your body’s natural defences, helps you feel lighter, and supports your overall balance—just what we all need as the colder months approach.

You may also be interested in my blog on Bowen Therapy for Sciatica, another gentle therapy that works beautifully alongside lymphatic drainage.

Frequently Asked Questions about Lymphatic Drainage

FAQ: Lymphatic Drainage in Autumn

Is lymphatic drainage good for immunity?
Yes. Lymphatic drainage helps stimulate the lymphatic system, which plays a key role in immune defence. By improving circulation and encouraging the removal of waste, it can help your body stay resilient during autumn and winter.

How does lymphatic drainage help in autumn?
Autumn often brings fatigue, puffiness, and a greater risk of colds. Lymphatic drainage eases seasonal sluggishness, reduces congestion, and supports detoxification—making it an excellent autumn self-care therapy.

How often should I have a lymphatic drainage treatment?
This depends on your individual needs. Some people benefit from a series of weekly sessions, while others choose monthly treatments as part of their seasonal wellness routine.

Can lymphatic drainage help with seasonal allergies?
Yes. By reducing congestion and puffiness, lymphatic drainage can provide relief from common seasonal allergy symptoms such as sinus pressure or watery eyes.

September 10, 2025 Blog

Reasons to have Bowen Therapy if you have back pain.

How Bowen Therapy can help improve Back Pain

Back Pain

Back pain is something most of us will experience at some point in our lives. In fact, the World Health Organization estimates that 619 million people worldwide live with low back pain, and the number is expected to rise to 843 million by 2050. For many, it can make even the simplest daily activities—like sitting at a desk, lifting a shopping bag, or enjoying a walk—feel like a challenge.

But there is hope. Alongside gentle lifestyle changes and stretches, Bowen Therapy is proving to be a powerful way to ease back pain and support long-term wellbeing.

What is Bowen Therapy?

Bowen Therapy is a gentle, hands-on technique that uses light rolling movements across muscles, tendons, and fascia. Unlike massage or chiropractic adjustments, Bowen is subtle encouraging the body to relax, reset, and realign itself naturally. Many people find that after just a few sessions, pain reduces, movement improves, and they feel calmer overall.

How Bowen Therapy Helps with Back Pain

  • Encourages muscle relaxation – Tension and tightness often cause back pain. Bowen’s gentle moves help muscles soften, reducing stress on the spine.
  • Supports alignment – By easing restrictions in the body, Bowen can help improve posture and spinal balance.
  • Improves circulation and lymph flow – Better movement of fluids in the body can aid healing and reduce inflammation.
  • Holistic benefits – Clients often report not just reduced pain, but also better sleep and a calmer nervous system.

Gentle Stretches to Ease Back Pain

While Bowen Therapy can help your body heal and reset, simple daily stretches can also bring relief. Always move slowly and stop if you feel sharp pain.

  1. Knee-to-Chest Stretch
    • Lie on your back.
    • Gently draw one knee towards your chest, holding for 20 seconds.
    • Switch sides. Repeat 2–3 times.
  2. Cat-Cow Stretch
    • Start on hands and knees.
    • Inhale, arch your back and lift your chest (cow pose).
    • Exhale, round your spine towards the ceiling (cat pose).
    • Repeat 5–10 times slowly.
  3. Seated Forward Bend (Gentle)
    • Sit on the floor with legs extended.
    • Slowly hinge forward from your hips, reaching towards your toes.
    • Hold for 15–20 seconds.

These stretches can help release tight muscles, improve flexibility, and support the benefits of Bowen Therapy.

Living Without Back Pain is Possible

Back pain may be common, but it doesn’t have to control your life. Bowen Therapy offers a gentle, non-invasive way to reduce discomfort, improve movement, and restore balance to your body. Combined with mindful stretches, it can help you get back to enjoying the activities you love.

If you’re struggling with back pain, why not give Bowen Therapy a try? Your body might thank you more than you expect.

Frequently Asked Questions about Bowen Therapy

❓ Frequently Asked Questions About Bowen Therapy and Back Pain

  1. What is Bowen Therapy?
    Bowen Therapy is a gentle, hands-on technique that uses light rolling movements over muscles, tendons, and fascia. It helps the body relax, reset, and heal naturally, making it effective for conditions like back pain, neck pain, and stress.
  2. Can Bowen Therapy help with lower back pain?
    Yes! Many people seek Bowen Therapy specifically for lower back pain. It can help release muscle tension, improve posture, and reduce strain on the spine—offering natural relief without forceful manipulation.
  3. How many Bowen Therapy sessions do I need for back pain?
    This depends on the individual, but many clients notice improvements within 1–3 sessions. Chronic conditions may take a little longer, but Bowen’s gentle approach often provides lasting benefits.
  4. Is Bowen Therapy safe for everyone?
    Bowen Therapy is very gentle and generally safe for all ages—from babies to seniors. It’s non-invasive, with no cracking or deep pressure, making it suitable even for people with sensitive conditions.

5. Can I do exercises at home to support Bowen Therapy?
Yes! Gentle stretches like knee-to-chest, cat-cow, and seated forward bends can complement Bowen Therapy by keeping muscles

Back pain

September 3, 2025 Blog

The Wonderful Power of Water: Why Staying Hydrated Matters

Water is a foundational building block of life

We all know that water is essential for life, but sometimes it’s easy to underestimate just how much of a difference it makes to our health, energy, and overall wellbeing. Think of water as the body’s best friend—it supports us quietly, yet powerfully, in every moment of the day.

Our Bodies are Mostly Water

On average, about 60% of the human body is made up of water. It cushions our joints, protects vital organs, carries nutrients, flushes away waste, and even helps regulate our body temperature. Without enough water, these systems struggle—and we begin to feel the effects quickly.

Signs You May Need More Water

Dehydration doesn’t always mean extreme thirst. It can show up as:

  • Feeling tired or sluggish
  • Headaches
  • Difficulty concentrating
  • Dry skin or lips
  • Muscle cramps

Sometimes, we mistake thirst for hunger, reaching for snacks when what our body really wants is a sip of water.

How Much Water Do You Need?

There isn’t a one-size-fits-all answer, but a simple rule of thumb is to aim for 6–8 glasses a day. Your needs may increase if you’re active, in a hot environment, or recovering from illness. Listening to your body is key—your thirst and even the color of your urine (pale yellow is a good sign) can help guide you.

Easy Ways to Drink More Water

  • Start your day with a glass of water before coffee or tea.
  • Keep a reusable water bottle handy wherever you go.
  • Add slices of lemon, cucumber, or berries for a refreshing twist.
  • Pair drinking water with regular habits—like having a glass before each meal.

Beyond Hydration: The Ripple Effect

When you stay hydrated, you may notice improved energy, better focus, healthier skin, and even smoother digestion. It’s a small habit with a big impact.

The Thirty Day Hydration Challenge

Want to make hydration a habit? Try this challenge and see how much better you feel in just a month:

  1. Set Your Goal: Aim for 2 litres daily (adjust for activity level, body size, and climate).
  2. Morning Kickstart: Drink a glass of water right after waking up.
  3. Meal Routine: Have at least one glass of water before each meal.
  4. Flavour It Up: Add fruit or herbs to keep things interesting.
  5. Track It: Use a journal, app, or tick-off chart to stay accountable.
  6. Weekly Twist: Each week, add a new hydration habit—like swapping one soda for water, or trying a water-rich recipe.
  7. Buddy Up: Do the challenge with a friend or family member and share your progress.

At the end of 30 days, reflect: Do you have more energy? Better skin? Sharper focus? Many people are surprised at how quickly hydration makes a difference.

 

Final Thought

Water is one of the simplest, most accessible ways to support your health. By making hydration a daily priority, you give your body the fuel it needs to thrive—naturally, gently, and effectively. So, here’s your reminder: take a sip right now. Your body will thank you!

April 9, 2025 Blog

Gardening, Sciatica & Bowen Therapy: Finding Relief the Natural Way 🌱

Bowen Therapy for Sciatica and gardening, weeding.

The natural pain free way to enjoy gardening

Gardening is a wonderful way to connect with nature. It brings joy, movement, and fresh air into your day. But if you're dealing with sciatica or back pain, your time in the garden can quickly turn from peaceful to painful.

Let’s explore what sciatica is, how gardening can trigger it, and how Bowen Therapy might help ease the discomfort—naturally and gently.

What Is Sciatica?

The sciatic nerve is the longest and largest nerve in the body. It starts in the lower spine, passes through the hips and buttocks, and travels down each leg.

Sciatica happens when this nerve gets compressed or irritated. This can lead to pain that starts in the lower back and travels down the leg. It might feel sharp, dull, tingling, or even like a burning sensation.

Why Gardening or Sitting Can Cause Sciatic Pain

Recent studies show that 76% of adults spend more than six hours a day sitting (British Journal of Sports Medicine, 2023). This can lead to extra pressure on the lower spine, especially when posture is poor.

But it’s not just sitting. Gardening—especially when you're bending, lifting, or kneeling for long periods—can also lead to sciatic flare-ups.

In fact, a 2022 report from RoSPA (Royal Society for the Prevention of Accidents) revealed that over 300,000 gardening injuries are treated in A&E each year in the UK. Many of these involve back pain, pulled muscles, and nerve irritation.

Common Causes of Sciatica

Here are some of the most common causes of sciatic pain:

  • Prolonged sitting or kneeling

  • Poor posture

  • Lifting heavy objects incorrectly

  • Herniated or bulging discs

  • Twisting while lifting

  • Carrying items in your back pocket

  • Wearing unsupportive footwear

Symptoms of Sciatica

Sciatica can feel different from person to person. Common symptoms include:

  • Lower back pain (usually on one side)

  • Pain that travels through the hip, buttock, and leg

  • Numbness or tingling in the leg or foot

  • Muscle weakness

  • Burning or stabbing pain

  • More pain when coughing, sneezing, or sitting for too long

Tips to Prevent Sciatica While Gardening

Here are some simple ways to reduce the risk of pain:

🪴 Use a kneeling pad or low stool
🪴 Alternate between sitting, kneeling, and standing
🪴 Stretch before and after gardening
🪴 Lift with your legs, not your back
🪴 Take regular breaks
🪴 Wear supportive shoes
🪴 Avoid carrying heavy tools in your back pocket

And most importantly, consider Bowen Therapy to keep your body balanced and pain-free.

How Bowen Therapy Can Help with Sciatica

Bowen Therapy is a gentle, hands-on technique that supports the body’s natural healing process. Using light rolling movements over muscles and fascia, Bowen encourages deep relaxation and release of tension.

For sciatica, Bowen Therapy can:

✅ Ease muscle tension that compresses the sciatic nerve
✅ Improve posture and spinal alignment
✅ Boost blood and lymph flow
✅ Reduce inflammation
✅ Calm the nervous system
✅ Support long-term pain relief

In a 2023 international survey, 85% of Bowen clients with sciatica reported noticeable relief—many after just a few sessions.

Final Thoughts

Gardening should be enjoyable—not painful. If sciatica is holding you back, Bowen Therapy might be the gentle, natural support your body needs. It’s safe, non-invasive, and often deeply relaxing.

🌼 Ready to get back into the garden without the pain? Let’s chat or book a session today.

Bowen Therapy for Sciatica and gardening, weeding.

gardening