Welcome to My Wellness Blog

At New Lynn Massage Therapy, I believe that true wellness is about balance—between body, mind, and spirit. My name is Yosita Tonak, and I created this blog to share my passion for holistic living, massage therapy, yoga, meditation, and mindful well-being.

With over 18 years of experience in the luxury spa and wellness industry, I’ve seen firsthand how massage, movement, and self-care can transform lives. Through this space, I’ll share:

✔ The Healing Power of Massage – Tips, techniques, and benefits of different massage therapies.

✔ Yoga & Meditation – Simple practices to calm the mind, strengthen the body, and restore balance.

✔ Fitness & Strength – How movement fuels energy, confidence, and overall well-being.

✔ Clean Eating & Nourishment – A pescatarian approach to food that supports health and vitality.

✔ Holistic Lifestyle & Positivity – Small daily habits that create a happier, more balanced life.

Whether you're looking for relaxation, wellness tips, or inspiration, this blog is a space for you to explore, learn, and embrace a healthier, more fulfilling lifestyle.

💜 Let’s embark on this wellness journey together! 💜

How to Reduce Lower Back Pain Naturally

Lower back pain is a common issue that affects people of all ages and lifestyles. Whether it’s caused by poor posture, prolonged sitting, muscle strain, or stress, persistent discomfort in the lower back can impact daily activities and overall well-being. Fortunately, there are natural ways to ease tension, reduce pain, and promote healing. Here are some effective methods to help you feel better and move more freely.

1. Stretching and Gentle Movement

Incorporating regular stretching into your routine can help relieve tension and improve flexibility. Some effective stretches for lower back pain include:

Child’s Pose – Gently stretches the lower back and promotes relaxation.

Knee-to-Chest Stretch – Helps relieve tension in the lumbar spine.

Cat-Cow Stretch – Improves spinal mobility and reduces stiffness.

Hip Flexor Stretch – Releases tightness in the hips, which can contribute to back pain.

Practicing yoga or light mobility exercises can also enhance flexibility and prevent stiffness in the lower back.

2. Massage Therapy for Lower Back Pain

Massage therapy is an excellent way to relieve lower back pain by:

Loosening tight muscles and fascia

Improving circulation to promote healing

Reducing stress and tension that may contribute to pain

Enhancing overall relaxation and mobility

At New Lynn Massage Therapy, our professional therapists specialize in deep tissue and Thai massage techniques designed to relieve lower back pain. A therapeutic massage can target specific muscle knots and improve spinal alignment, helping you feel more at ease.

3. Strengthening Your Core

A strong core provides better support for your lower back. Simple exercises to strengthen your core include:

Bridge Pose – Strengthens the glutes and lower back muscles.

Pelvic Tilt – Engages the deep core muscles and stabilizes the lower spine.

Planks – Helps build overall core strength for better posture and spinal support.

Engaging in a consistent routine of core exercises can help prevent recurring back pain and improve posture.

4. Heat Therapy and Self-Care

Applying heat to the lower back can increase blood flow and ease muscle tightness. You can use:

A warm compress or heating pad

A warm bath with Epsom salt

Self-massage techniques with essential oils like lavender or eucalyptus

Additionally, staying hydrated, maintaining proper posture, and taking breaks from prolonged sitting can contribute to a healthier back.

5. Book a Professional Massage for Long-Lasting Relief

If you’re experiencing persistent lower back pain, massage therapy can be a powerful solution. At New Lynn Massage Therapy, we offer tailored treatments to address muscle tension, enhance mobility, and support your overall wellness.

📅 Book your session today and take the first step toward a pain-free life!

📍 Located in New Lynn, Auckland

📞 Call or book online now!