Back Pain Relief
Biker shorts: available from Fitness leaf by #fitnesstoatee.
REDFEB 2022
This month on the Fitness To A Tee pages - I've been focusing on heart disease awareness; giving you tips on how to look after your heart and how to improve your body's cardiovascular fitness through exercise and nutrition.
Heart Research Australia is holding #REDFEB 2022 which is a month of raising awareness of the prevalence of heart disease; the devastation it causes and funds to make breakthroughs happen. They encourage people to get involved by wearing RED for someone close to your heart + donating to much needed research. #wearredanddonate
What's heart health got to do with the theme of this blog which is back pain?
Let me give you a few facts on the heart. Stay with me - the connection is below. Your heart is pretty darn important - it's crucial to your survival, as it circulates blood, oxygen and nutrients throughout your body.
Heart disease is the number one cause of death globally. It's also the leading cause of death in Australia, with one Australian dying of a heart attack every 30 minutes.
WHO states that approximately 17.9 million people die each year from heart disease, with 85% of these being due to heart attacks and strokes.
And the connection between cardio + back pain? See below.
Want to do cardio but your back says "nope boo"?
This month, I've been chatting and showing you the need for effective cardio workouts, whether you can do the high intensity moves or low impact workouts.
Click here for the high intensity one.
Click here for the low impact, no jumping cardio workout.
However, not everyone can bounce around in their workouts or go "ham". Some people are struggling with low impact workouts too due to the significant number of those suffering from upper and/or lower back pain.
The World Health Organisation states that globally - back pain is the leading cause of for example, limited physical activity; work absences; early work retirement; lower levels of well-being and reduced ability to participate in society. Low back pain is the single leading cause of disability in 160 countries.
In Australia at least 4 million or 1 in 6 people suffer with back pain.
So it's super important to also manage the conditions that slow or stop people from doing workouts effectively. We have to look after our bodies as a WHOLE and working on one thing whilst a key part of our body (our spine) is in pain or restricted mobility - will lead to more damage either soon or later in your life. Remember- health is for a lifestyle, not as a trend or just for a season.
Outfit: Fitness leaf by #fitnesstoatee.
What can we do to prevent or manage back pain?
The first point when you are experiencing back pain,particularly - persistent back pain - is to check in with your GP. They can then also refer you to another health practitioner where needed e.g. a physiotherapist, personal trainer etc.
Eating healthy
There are so many different, yummy tasting foods which are great for your joint health including your back. The below herbs, spices and foods are just a few examples. They are great for your bones as they are packed with anti-inflammatory and pain reducing properties, including omega-3 which reduces inflammation.
Rosella spice
Oregano
Basil
Beans
Sweet potato
Salmon
Click here for a yummy joint health recipe which I shared on the Fitness To A Tee page (below).
Exercise & stretches
Exercise and stretches are good for relieving back pain as they:
strengthens the back and connecting muscles
strengthens your core which is extremely important in relieving back pain because when your core is weak, your back works harder
stretches your back and connecting muscles to relieve stiffness and pain
reduce inflammation.
Click here for a video where I show you some back pain relief tips.
Natural remedies
Y'all know I love my natural remedies straight from nature for assisting with health (holistic health) and a few of my favourite anti-inflammatory; pain relieving remedies are e.g. turmeric, eucalyptus and lavender oils.
Turmeric can be used in teas, various foods and even as part of a body mask on affected areas. Oils are great rubbed on the area or put in a warm bath e.g. along with Epsom salts.
Click here for a video where I show you some natural remedies.
I hope you've enjoyed my simple tips and coupled with the cardio health tips I've given you this month - you'll be looking after more of you, not just one part.
To make a donation to Heart Research Australia, which raises funds for research into the prevention, diagnosis and treatment of heart disease - click here now.
For a customised, online plan to help you boost your health, click here now to book a free 30 minutes consult with me.