A RELIFE Digital Handbook

The Lower Back
Handbook for Women

A RELIFE handbook. 44 pages of stretches, food, and rest for the days your lower back aches.

Most back advice is either see a doctor or just rest. This sits in between. It explains, in plain language, what makes a woman's lower back ache, then hands you small, doable things that help. Stretches you'll actually do, food that supports you, and better ways to sit, sleep, and rest.

• ◆12 stretches, sorted by how much you feel like moving. Nothing hard, most under a minute.
• ◆A full period-week menu. What to eat from the days before your period to the day after.
• ◆How to rest. Sleeping, sitting, walking, and where to put heat when everything aches.
• ◆The part most guides skip. Why your period shows up in your lower back, and what to do about it.

Built for real days, not perfect ones. Most of it is free, most of it takes under ten minutes, and you can start on the worst day of your cycle.

44 pages• 12 stretches• 1 full week menu• reads on any phone