Hey, loves 💛

If you’re like me and living with chronic pain, back troubles, muscle tension, or arthritis, you know that moving your body can be both necessary and intimidating. I get it. Some days, getting out of bed feels like an Olympic event. But over the years, I’ve learned that gentle, intentional movement can actually soothe the pain—not make it worse. It just has to be the right kind of movement.

On days like today, I really wish my barn was finished so I could do some stretches in peace or hop on the treadmill or recumbent bike to help ease the pain. But for now, small indoor stretches and slow movements are where it’s at—because let’s be honest, I’m trying not to injure myself more than I already feel.

What happened, you ask?
Oh, nothing. Just existing.
I literally woke up to my hips locking in place, as if they had decided to throw a rebellion against my body. I about met the floor a couple of times this morning, gripping the furniture to steady myself like a novice tightrope walker. I tried to lift a bag of clothes, yes clothes, and stuffed animals for donations, but my muscles felt as if they were made of jelly, and I struggled with every ounce of weight. Later this afternoon, while navigating through my day, I about fell over again, feeling like a toddler learning to walk for the first time. Thankfully, I was able to walk out the door to take my son to his doctor appointment but it was very nearly a cane kind of day, y’all, as I hobbled along, hoping the day’s chaos could ease up just a bit. I am taking it slow, and that is all I can do today.

So trust me when I say: I’m not writing this from a place of theory—I’m right here in the trenches with you, experiencing the challenges and obstacles firsthand that come with this journey. I understand the late nights and the constant hustle, the moments of doubt that creep in and make you question your decisions. It’s a reality filled with both triumphs and setbacks, but I believe that it’s through these shared experiences that we find strength and resilience. Together, we navigate the complexities of our goals, learning and growing along the way.

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🧘‍♀️ 1. Gentle Yoga & Stretching

You don’t have to twist yourself into a pretzel to benefit from yoga. There are beginner and chair yoga classes that focus on deep breathing, slow movement, and stretching, which can improve flexibility, reduce inflammation, and even help with pain management.

Try this:

• Cat-Cow stretches (great for spine mobility) can be performed by transitioning smoothly between two positions, starting with the ‘Cat’ position where you arch your back upwards, and then moving to the ‘Cow’ position where you dip your spine downwards, promoting flexibility and easing tension in the back.
• Seated forward folds (gentle for tight hamstrings) are a restorative yoga pose that encourages flexibility and relaxation, allowing practitioners to gently stretch their spine and hamstrings while cultivating a sense of calm and mindfulness. This pose is particularly beneficial for those who experience tightness in their hamstrings, as it can be adapted with props such as blankets or bolsters to create a comfortable experience.
• Child’s pose (a relaxing, restorative resting stretch for low back relief that promotes gentle stretching of the spine and hips, encouraging relaxation and mental focus)

Bonus: You can even do these in bed or on a mat with support pillows. [ Which is what I have been doing on and off today. ]

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🧍‍♀️ 2. Wall Pilates (or Floor Modifications)

Wall Pilates is a gentle alternative to traditional core exercises. Using the wall for support helps reduce strain on the back and joints.

Beginner-friendly moves:

• Wall sits – great for legs and core—just don’t go too low. Ensure your back is flat against the wall and your knees are directly above your ankles. Aim to hold the position for at least 30 seconds, gradually increasing the time as your strength improves. This exercise is effective for building endurance in your lower body muscles. It’s okay if you can’t do it for long, you can start small and work up your endurance.
• Wall presses (a simple exercise that builds upper body strength without the use of weights, making it accessible for all fitness levels, particularly beneficial for those looking to enhance their muscle tone and endurance)
• Leg slides or marches while lying on your back with feet on the wall to engage your core muscles, improve stability, and enhance overall body control during the exercise.

These are low-impact but effective exercises for strengthening the core and stabilizing muscles—which is key for anyone with back or joint issues. Incorporating such movements into your routine not only helps enhance overall stability but also improves posture, reduces the risk of injury, and can alleviate discomfort associated with chronic pain. Engaging in these exercises regularly can lead to significant improvements in daily functional activities, enabling individuals to move with greater confidence and ease, while also supporting a healthier lifestyle.

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🚶 3. Treadmill Walking or Gentle Outdoor Walks

Walking is one of the most underrated exercises out there. Whether you’re on a treadmill or taking a mindful stroll outside, it’s gentle on the joints and great for circulation.

Tips:

• Start with 5–10 minutes at a comfortable pace
• Use incline and speed lightly, if at all
• Wear cushioned shoes and stay hydrated

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🚴‍♀️ 4. Recumbent Bikes

Unlike upright bikes, recumbent bikes allow you to sit back and support your spine while moving your legs. This makes them ideal for people with lower back pain, knee issues, or arthritis.

It’s low-impact, heart-friendly, and helps build endurance. Start slow and adjust resistance as you build strength.

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🏋️‍♀️ 5. Light Weights & Resistance Bands

You don’t need to lift heavy to build strength. Light dumbbells (1–5 lbs) or resistance bands can do wonders for maintaining muscle tone, which helps support joints and bones.

Gentle strength exercises:

• Bicep curls with light weights
• Seated shoulder presses with bands
• Standing leg lifts with ankle weights or band resistance

Focus on control over speed. Even 2–3 sets of 5 reps is a beautiful start.

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🌸 Honor Your Body’s Pace

Let’s be real: no two bodies are the same. What feels good one day might be too much the next. And that’s OK. Living with chronic conditions means we have to listen in and honor our rhythms.

Remember:

• Stretch before and after movement
• Hydrate and rest
• Use heating pads or Epsom salt baths for sore muscles
• Celebrate even the smallest wins—because movement is magic ✨

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❤️ Final Thoughts

Gentle movement is a form of self-love that embraces the essence of who we are. It’s not about weight loss or pushing through the pain; rather, it’s about reconnecting with your body, listening to its needs, and nurturing it with kindness. This practice encourages us to strengthen our spirit, opening the door to a deeper understanding of our emotions and thoughts. Through gentle movement, we give ourselves a chance to feel better—bit by bit—by allowing stress to melt away, inviting tranquility into our lives, and celebrating the simple joy of being present in our own skin. Embracing this mindful approach helps us cultivate a profound sense of well-being, reminding us that every small step taken in compassion towards ourselves is a victory worth cherishing.

Whether it’s five minutes of stretching or a short walk with your pup, every bit of movement adds up and contributes to your overall well-being. Each small step you take is a victory in itself, demonstrating your commitment to a healthier lifestyle. And I’m genuinely proud of you for trying, even if today all you did was read this post. Engaging with this content means you’re taking the first step towards mindfulness about your body and health. That matters, too, as it’s the small choices we make daily that eventually lead to significant changes. So keep moving, keep reading, and remember, every effort counts towards your journey.

And if you’re out there waking up with locked-up joints or random, “surprise” pain just from existing—you’re not alone. I see you. I am you.

Much love and many blessings,
Mrs. B 🌙✨
Your Unconventional Momma