Do any of you need help with backache? Or are you young? I have been struggling with backache for a while now, it is part osteoarthritis and part overall unfitness. So, I was excited to find that Sela had a tea for this, but like I said before I believe in a holistic approach to things so apart from drinking Sela’s backache tea, I also chatted to a personal trainer and got some very valuable tips and a video specially for us.
Nadine Lahana is a certified Nutrition & Wellness Specialist and Personal Trainer who I happened to meet at a mutual friend’s braai one time and begged her for her salad recipe (as one does). She gave me the recipe back then, and this week she shares tips for helping relieve backache – she is generous like that.
The Sela backache tea with Impepho and Devil’s Claw is said to relieve backache by helping with pain and inflammation in the muscles and spine.
- Native to southern Africa, devil’s claw (Harpagophytum procumbens) gets its name from the tiny hooks that cover its fruit. Historically, devil’s claw has been used to treat pain, liver and kidney problems, fever, and malaria. It has also been used in ointments to heal sores, boils, and other skin problems.
One of the things I like about Sela is that they do not claim to be a miracle cure, they encourage lifestyle changes in addition to their herbal tea. It is all about adopting a holistic approach. So, with that in mind I chatted to Nadine.
There are many reasons for experiencing back pain. Poor posture, prolonged sitting, lack of mobility and flexibility programs, poor eyesight, and excessive use of technology (such as cell phones) forcing us into “Forward head”… It is also, important to remember the “use it or lose it” rule. When muscles deactivate from lack of use, they weaken. This is often the cause of pain.
THESE EXCERCISES WILL HELP WITH BACKACHE
1️. SIDE STRETCH
For tension release of muscles connecting to and between ribs. When tight, often presents as lower back pain.
2️. THE COW part of “Cat & Cow.
Releases, back, chest, hip tension. A great one for menstrual cramps!
3️. BALL DOWNDOG
Stretches Hamstrings (tight Hammies are often responsible for lower back pain), hips, ankles, mid and upper back.
The ball offers a little support to those who are slowly building up flexibility in their hamstrings.
4. SEATED SPINAL TWIST
Stretches back muscles, hips and glutes and creates spinal mobility.
Very important to create length in the spine before beginning the twist.
Sit up straight and inhale, then exhale on the twist.
5️. THE BACKBEND
Without a doubt, my favourite of all stretches as it relaxes the trunk, hip flexors, quads as well as chest and arms and neck!
6️. THE FORWARD ROLL
Feel the tension release in the lower back and hamstrings.
7️. SUPINE SPINAL TWIST
This stretches glutes, back, hips and relaxes the spine.
8️. KNEE TUCK
Releases tension and creates mobility in the spine. Gently pull the knees toward the chest and hold.
9️. THE CAT part of “Cat & Cow.”
Squeeze your belly in, tuck your pelvis and round the back to feel a complete release of tension from lumbar to cervical spine!
10. SEATED SIDE STRETCH
Feel the release from lats to lower back and right down to hip flexors and hamstrings.
Try to stop the knee bending on the straight leg for a more intense hamstring stretch.
TIPS FOR DOING EXERCISES SUCCESFULLY:
Stretch out warm muscles (ie: Post-workout).
Hold each stretch for 25-30 seconds.
Deep breathing throughout (count 4 inhale, 4 exhale).
Don’t push yourself to pain. Your flexibility will increase with time.