Guest Blog from Rhianna Bridgett – The Wellness Nest & 5 stretches for lower back pain

Today we have a guest blogger, Rhianna Bridgett from The Wellness Nest, talking about her wellness products and services. Being a Myotherapist, she also outlines her top 5 tips for stretching and self-massage to assist with lower back pain which some of you may experience from time to time! I hope you find this useful.
Firstly, a big thank you to Laura for inviting me to send out this blog.
The Wellness Nest was created by me (Rhianna Bridgett). I am a West Footscray based Myotherapist who had a dream to create affordable handmade gifts for you and your home. Each product is individually made to ensure they fit into each of our individual journeys. The Wellness Nest stocks four handmade ranges, each discussed below.
As a Myotherapist I constantly discuss the health and recovery of everyone’s muscles. Each of our products in the bath salts range contain:
  • Magnesium Sulfate: a mineral that was first extracted from the sea and when added to warm water, can help alleviate muscle pain. It is also known to reduce swelling, relieve stress, improve circulation, soften skin and improve mood.
  • Pink Himalayan Salt: is mineral rich, in dermal absorption the skin soaks up the minerals from the water it has been dissolved in. It contains numerous important minerals for our health, including calcium, copper, iodine, iron, magnesium, potassium, sodium, zinc and more.
Our foot soak test tubes also contains:
  • Dried Lavender: for its relaxing, calming and recovery properties.
All you need to do is add the entire test tube to a bowl of warm water and allow the product to do it’s magic while you take a little time for yourself!!
The Querencia Range is a signature handmade range made from pure essential oils. It was made specifically at a time in my life when I needed it most. Querencia (pronounced ke rensja) is defined as a place from which one’s strength is drawn, where one feels at home; the place where you are your most authentic self. Because of this meaning you can see why this range was named as such. It consists of a room spray, essential oil roller, travel tin soy candle and soy candle.
Our soy fragrance candle range are hand poured individually in their glassware. Fragrances include unscented, lychee and rose petal, wild fig and herb, lemongrass and sage, day at the beach and pineapple nectar.
These heat packs are made in limited edition funky and cool patterns/material. Each containing wheat and are approximately 31cm x 21cm in size.
As mentioned I am also a Myotherapist (a manual therapist that includes techniques such as remedial massage, cupping, dry needling and exercise rehabilitation into my treatments) so if you have any questions or concerns in regards to your recovery or any of The Wellness Nest products, please do not hesitate to contact me at or You can also find me on Facebook at Rhianna Bridgett – Musculoskeletal Therapist and at The Wellness Nest.
Just to finish off, I want to leave you with some tips for lower back pain, which I’m sure several of you have experienced from time to time.

My top 5 stretching & self-massage tips for lower back pain

A common area I treat in my clinic space is lower back pain and discomfort. I wanted to offer you my 5 top tips for stretching and self-massage to this area. Please note that these tips are for those with no pre-existing injuries and should not cause you any pain. If they do please stop immediately and consult your health care provider. Alternatively, if you are after a tailored program for stretching or to address specific back pain (or any other areas of your body), please do not hesitate to contact me directly on .
  1. Self-massage to your gluteus muscles

Your gluteus muscles (3 muscle that make up your hips/bottom) are often the source of referred pain into your lumbar spine (or lower back). Simply spending 5-10minutes daily on a spikey ball (designed specifically for self-massage). Rolling on this area with this ball with your body weight loosens these tight muscles, helps the trigger points (knots that cause the referred pain) and ensure your mobility is staying on track. Lay on the floor with the ball under your bottom slowly moving around. When you find a sore or sensitive spot stay on it for 10-30 seconds and then keep rolling.

2. Prayer Stretch or Child’s pose

This stretch is for the lower back muscles along the spine and is a very common yoga pose. On your hands and knees, sit back so your buttocks are resting on your heels. Reach your hands forward to lengthen your spine and feel a stretch in your middle back. You can reach your hands to either side to focus the stretch on the opposite side of your spine. Hold for 10-30 seconds and perform 2-3 repetitions.

3. Happy Cat and Angry Cat

This stretch can incorporate both an extension and a flexion component. You may perform either way or just one way if that is more comfortable for you. On your hands and knees, let your belly sag towards the floor to increase extension through your spine. To increase flexion through your spine, arch your back upwards, bringing your spine away from the floor. You may hold each position for 5-20 seconds and repeat several times.

4. Piriformis Stretch

Another muscle which can be tight when you have lower back pain is the piriformis muscle. To carry out this stretch, lie on your back and cross the right ankle over the left knee. Grip the thigh of your left leg and take a deep breath in. As you breathe out pull the knee in towards you. Hold the stretch for 20-30 seconds and repeat 2 times on each side.

5. Hip Stretch

Your hip flexor muscles attach onto the front of your lower back (lumbar)vertebrae and therefore this muscle is often tight when you have lower back pain and discomfort. To stretch your hip flexors, kneel with one knee on the floor and the other foot in front with knee bent. Push your hips forward and keep your back upright. Hold the stretch for 20-30 seconds and repeat twice on each side.
Yours in health,