Monthly Archives: June 2012

How to Get Rid of Back Pain for Surfing

Do gentle stretching before paddling out to keep your back flexible. Never force or strain!!

Surfer Dean (who follows the Yoga for Surfers DVD series) just emailed me this:

Just got this email from a YFS-er, Dean, who writes:
HAY PEGGY
hay the dvds are great..
i am just doing board sports yoga ..post ride most off the time…
i have busted both my ankles before an prolapsed a disc in my lower back..
i have diffeculty doing some of the poses ..iam only doing them till the likes off my hammys
start to go tight..would you recomend any poses in particular..
my ankles are ok …my back has to be looked after….
i surf an snowboard…an even better our mt opens this weekend in nz..
keen as for any ideas you have…
i have been doin yoga for 3ta 4 weeks now… am feeling way more relaxed
an looser in my back….
cheers dean

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And here’s my response:
Thanks for writing and stoked to hear you’re benefiting from the YFS DVDs!!
So great to know you’re feeling better. For your back, do this:

1. When standing, make sure your feet point straight ahead (not turned out to the sides, which tweaks your back)

2. Wear good shoes with a little padding on the sole; not razor-thin flip-flops (See my recent America Now TV segment here, where I explain why:

The Hidden Cause of Back Pain

3. Don’t eat foods that cause pain flare-ups: salty foods, alcohol, caffeine, sugar, red meat, dairy (yogurt is ok): focus on fish, walnuts, avocado, all fresh fruit & veg; about 2-3 litres of water daily

4. Don’t sleep on the affected side

5. Listen to the How to Heal Faster CD that came with your program; lots more mind/body techniques there!

hope that helps…P.s> Let me know how you score in N.Z.!!

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Even Yogis Get Back Pain

You know those days when you feel invincible? Strong, powerful, fluid and free?

Well, that’s exactly how I was feeling last Thursday, when I decided to pump out four sets of 25 pushups, with a down dog stretch in between each set.

I’d been out of the water for a few days (combination of lack of swell and too-cold water) and I was itching to move, move!

Even though the last couple of sets were a challenge, I did them — with straight legs, no less! (No “girl pushups” for me!)

Well, all was fine and good, until I helped my sister move some furniture.

Oh, did I mention I’ve been sitting longer than usual, as I’m finishing up my manuscript for my Quit Fighting with Food book?

That, and my lack of doing yoga for a couple of days, sent my back into a spasm like I’ve never felt before! (In fact, I’ve never been one to suffer from low back pain — my stress usually shows up in the form of a stiff neck!)

But now I can totally relate and sympathize with those who suffer from back pain.

Wow! It can be completely debilitating!

Here’s what I’ve been doing to heal:

1. First, I’ve been taking things easy. I didn’t leap out of bed, but instead I drew my knees into my chest one at a time and just hugged them there, letting the weight of my thighs gently stretch my low back. I took a few slow, deep breaths and visualized the spasm easing.

2. Next, I drank a big glass of pure water to help lubricate my joints and muscles.

3. Then, I laid flat on my back with my legs draped over the side of my bed. After a several breaths like that, I crossed one knee over the other and did a tiny little rocking movement side to side. Then I switched legs.

4. Next, I did child’s pose with a pillow under my torso so the stretch wasn’t too intense. I had my husband gently press into my low back to massage the lumbar spine. (You could also reach around and do this yourself.)

5. I took two tablespoons of liquid magnesium to help calm down the spasm.

6. I took 500 mg of Naproxen (anti-inflammatory) with my breakfast smoothie made of blueberries (nature’s aspirin).

7. Then I soaked in a hot bath with a cup of Epsom salts (also full of magnesium to soothe sore muscles)

8. Now I’m heading to the sauna for about 10 minutes.

9. Finally, I’m finishing off with a visit to the chiropractor for some ultrasound treatment.

10. I won’t be doing any vigorous yoga, but I will keep moving to avoid stiffness.

And of course, I’m letting go of any negative self-talk (“How I could I be so stupid to overdo it like that?”  “I should have known better!” “Oh, I’m feeling so old”) and focusing instead of “I’m healing…I’m healing.”

Just thought you might be interested to know that even Yogis get back pain!

For more of my tips on how to heal faster, claim your free “Heal Faster”CD as a bonus gift with your Yoga for Surfers 4-pack order!

UPDATE: Feeling much better now! I’ll probably finish off with some ice treatment — the special way I describe in my CD!

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Two Simple Tips for Instant Energy

Hello — it’s Peggy here, with two simple tips for instant energy!

breathing
Your breath is your energy, so keep it flowing!

I know, I know — it seems like there are times when the only thing that will work for a “pick-me-up” is something stimulating, like a cup of coffee, a soda, a candy bar or a bag of chips, right?!

But you probably know that those “quick fixes” often leave you with a thundering crash later, as your blood sugar plummets and blood flow to the brain is decreased, leaving you feeling every more fatigued and foggy-minded than before!

My recommendation?

1. First of all, b-r-e-a-t-h-e! Do it right now — let your abdomen expand as you inhale slowly and deeply; let your ribcage separate and your lungs fill with fresh, clean oxygen!

Let the breath linger for a moment, then exhale completely through your mouth, gently drawing your belly in to expel all the stale air.

This will clear the path for the next full, deep energizing breath!

Why this works: Deep breathing oxygenates the blood and helps to bring nutrients to the cells. Often, feelings of fatigue are caused by not enough oxygen!

Ramp it up:Try this super-energizing breathing exercise from Yoga for Board Sports!

2. Instead of reaching for junk food, eat something green! That’s right — the green pigment found in plants is chlorophyll, which is actually stored energy from the sun!

I’ve actually been known to nibble on a handful of mini salad greens for quick energy! But slices of cucumbers, celery sticks work just as well.

cucmbers
Green foods boost energy!


Why this works:
Chlorophyll helps the blood carry more oxygen to the body’s cells and tissues.

In a pinch, mix a teaspoon of dried greens into a glass of water — you’ll get a mild buzz that’s healthier and longer lasting than caffeine!

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