So happy to find this newsletter. I've been practicing yoga since I was 16 and am now 44. I'm eight years into motherhood with 2 kiddos and have been the most sedentary I've ever been in the last few years. Plus I've been wearing old, worn out flip flops all summer. I noticed my lower back has been stiff like never before. This may be my nudge to get more supportive footwear! And also to give more attention to my core (I've lost a lot of strength in that area!) and check my posture.
Welcome, Jacquie! It's amazing what a difference footwear can make. I remember being "yelled at" by my dance teacher, when I was in college, for wearing crappy shoes. Back then I rolled my eyes, but now I see (and have felt) the wisdom!
Along with doing more yoga, I think I need to buy some new shoes! Squishy soles... no bueno.... I kind of had an idea that wasn't a good thing, but this article helps me understand what's going on and that it's important to make a change. Thank you for the info!
I used to work in heels as a hairstylist in my 20s! How??? I was 20. Now my sneakers get worn down so easily. I have replace more than I should and buy correct ones for my feet
For me it's so easy to lose track of time.... it feels like I only got a pair of shoes a few months ago when in reality it's been a couple of years! Some strange shoe time warp ; )
Also Janine I wanted to ask with regard to alleviating back pain would lying on the floor, butt right against the wall and legs up the wall be a good way to also do it? Kind of like killing two birds with one stone helping to drain lactic acid from the legs as well?
Legs up the Wall pose is a great pose for aot of things. It's a restorative pose to reverse gravity's effect on the legs. However, as a hamstring stretch it's easy to "cheat" by curling the tailbone toward the ceiling. As long as the pelvis is flat on the floor, it could work. For me, I prefer stretching one hamstring at a time.
Very helpful and thanks for sharing. I've been having lower back issues since my son was born 17 years ago. Some is core issues and slight distasis recti (spelling) . I have a muscle imbalance as well that I have been unaware of. It's so important to use both side and yoga can help. It is a gentle reminder for myself 😉
Diastasis rectii can be really challenging! I love yoga's ability to create better muscular balance. It can be challenging when you can't fully engage your core. But even better than the physical benefits, I love yoga's teaching us to be kinder and more gentle with ourselves. 💜
Thank you. I wish diastasis recti would be treated more in new mothers, as other other issues. So much could be prevented that way. Hopefully more awareness for this generation
I think it's much more known about now. Yoga teachers are being trained in how to deal with it, and I imagine other healthcare providers are too. I have seen a rise in awareness over the last 10 years or so, that and pelvic floor PT, which is also really important postpartum.
Foot problems I know about Janine for sure lol. Having had plantar fasciitis in both feet I became very aware of the issues it was causing in other parts of my body. It wasn’t until I started doing yoga that I discovered the toes pose, and downward dog and I can tell you I had no idea just how tight my calves were. As well, child’s pose also helped my back. Yoga really does highlight any soreness, and tightness in the body.
I think I'm developing plantar faciitis too. My husband had that as well. Ice water bottle rolled on foot helps too. I didn't think of tight calf muscles contributing
Be careful with too much ice. Even though it's called Plantar Fasciitis, which implies inflammation, the fascia doesn't actually get inflamed. It gets tight, and since cold contracts, it can make it tighter. Heat helps everything relax. It might feel better temporarily because it's numb.
My advice if you have plantar fasciitis is to jump on it right away. I was stupid lol. I kept pushing through. Made it way worse. Putting a cloth on the floor and pulling it with your toes then pushing it out helps. As well getting a good nubby foot roller to massage the foot really helps.
I walk barefoot all of the time. I noticed it on July 4th when we hosted our large July picnic and I was standing all day. Every job I've had was on my feet as well, hairstylist 20 years, dog walker (current) Not sure if that contributed to plantar faciitis
Barefoot is either great or horrible for PF, depending on where on your foot the pain is, and how your feet plant on the floor. Standing or walking on hard surfaces is a perfect start to PF, especially as we age. Our body tolerates it until it doesn't.
I love going barefoot and my feet show it lol. As a kid we used to see who's feet could tolerate the hot driveway by the end of the summer. Who had the most callouses on their feet. 🤣 Amazingly. I never got stung on my foot or maybe it didn't feet it 🤔
Yoga helps you notice your body. I feel like most of the time we walk around without any awareness of the body until it hurts. Yoga helps us notice the body whether or not it hurts. We can enjoy moving, stretching, strengthening, and balancing to see what's what on any particular day. It helps you get to know your body and yourself just a little better each time you step on the mat.
I checked it out. I have definitely learned what a difference good headlines make. I use Headline Analyzer to beef up my headlines and it's been a great resource!
It works for me every time.
Yoga is magic that way.
So happy to find this newsletter. I've been practicing yoga since I was 16 and am now 44. I'm eight years into motherhood with 2 kiddos and have been the most sedentary I've ever been in the last few years. Plus I've been wearing old, worn out flip flops all summer. I noticed my lower back has been stiff like never before. This may be my nudge to get more supportive footwear! And also to give more attention to my core (I've lost a lot of strength in that area!) and check my posture.
Welcome, Jacquie! It's amazing what a difference footwear can make. I remember being "yelled at" by my dance teacher, when I was in college, for wearing crappy shoes. Back then I rolled my eyes, but now I see (and have felt) the wisdom!
And posture is EVERYTHING!
Thank you for this information. Very kind of you. I’m way over 50 but I’d like to give it a try.
You're welcome! 50 is the low end. It applies to anyone with an aging body. Let me know how it goes!
Along with doing more yoga, I think I need to buy some new shoes! Squishy soles... no bueno.... I kind of had an idea that wasn't a good thing, but this article helps me understand what's going on and that it's important to make a change. Thank you for the info!
No bueno, for sure. I can't tell you how often bad shoes caused me pain.
I used to work in heels as a hairstylist in my 20s! How??? I was 20. Now my sneakers get worn down so easily. I have replace more than I should and buy correct ones for my feet
For me it's so easy to lose track of time.... it feels like I only got a pair of shoes a few months ago when in reality it's been a couple of years! Some strange shoe time warp ; )
Same!!!
Thank you Janine! I really needed this. Great tips and information for lower back pain.
You're welcome, Daria! I'm glad it helped!
Also Janine I wanted to ask with regard to alleviating back pain would lying on the floor, butt right against the wall and legs up the wall be a good way to also do it? Kind of like killing two birds with one stone helping to drain lactic acid from the legs as well?
Legs up the Wall pose is a great pose for aot of things. It's a restorative pose to reverse gravity's effect on the legs. However, as a hamstring stretch it's easy to "cheat" by curling the tailbone toward the ceiling. As long as the pelvis is flat on the floor, it could work. For me, I prefer stretching one hamstring at a time.
Very helpful and thanks for sharing. I've been having lower back issues since my son was born 17 years ago. Some is core issues and slight distasis recti (spelling) . I have a muscle imbalance as well that I have been unaware of. It's so important to use both side and yoga can help. It is a gentle reminder for myself 😉
Diastasis rectii can be really challenging! I love yoga's ability to create better muscular balance. It can be challenging when you can't fully engage your core. But even better than the physical benefits, I love yoga's teaching us to be kinder and more gentle with ourselves. 💜
Thank you. I wish diastasis recti would be treated more in new mothers, as other other issues. So much could be prevented that way. Hopefully more awareness for this generation
I think it's much more known about now. Yoga teachers are being trained in how to deal with it, and I imagine other healthcare providers are too. I have seen a rise in awareness over the last 10 years or so, that and pelvic floor PT, which is also really important postpartum.
I'm so thankful it is now. Not long ago there was little awareness
Thanks so much for this, Janine!
I was wondering whether some of my habits (crossed legs and leaning while driving) were contributing to lower back pain.
Absolutely. All of our habits are fine if we do them once or twice. But when you repeat them over the course of a lifetime, they add up.
I do the same. I'm sitting crooked now! Ugh
Habits are hard lol
Habits ARE hard. But noticing them is the first step to changing them. 💜
So true!
Foot problems I know about Janine for sure lol. Having had plantar fasciitis in both feet I became very aware of the issues it was causing in other parts of my body. It wasn’t until I started doing yoga that I discovered the toes pose, and downward dog and I can tell you I had no idea just how tight my calves were. As well, child’s pose also helped my back. Yoga really does highlight any soreness, and tightness in the body.
I think I'm developing plantar faciitis too. My husband had that as well. Ice water bottle rolled on foot helps too. I didn't think of tight calf muscles contributing
Be careful with too much ice. Even though it's called Plantar Fasciitis, which implies inflammation, the fascia doesn't actually get inflamed. It gets tight, and since cold contracts, it can make it tighter. Heat helps everything relax. It might feel better temporarily because it's numb.
Thanks good to know. Thanks Janine
My advice if you have plantar fasciitis is to jump on it right away. I was stupid lol. I kept pushing through. Made it way worse. Putting a cloth on the floor and pulling it with your toes then pushing it out helps. As well getting a good nubby foot roller to massage the foot really helps.
As well, walking barefoot doesn’t help either. I bought a good pair of sandals with arch support made on the difference. Oofos is a good brand.
I walk barefoot all of the time. I noticed it on July 4th when we hosted our large July picnic and I was standing all day. Every job I've had was on my feet as well, hairstylist 20 years, dog walker (current) Not sure if that contributed to plantar faciitis
Barefoot is either great or horrible for PF, depending on where on your foot the pain is, and how your feet plant on the floor. Standing or walking on hard surfaces is a perfect start to PF, especially as we age. Our body tolerates it until it doesn't.
I love going barefoot and my feet show it lol. As a kid we used to see who's feet could tolerate the hot driveway by the end of the summer. Who had the most callouses on their feet. 🤣 Amazingly. I never got stung on my foot or maybe it didn't feet it 🤔
And focus on your calves! I have never seen PF resolve by only focusing on the feet. Stretching and rolling the calves can make a huge difference.
Thanks. I will definitely try
Yoga helps you notice your body. I feel like most of the time we walk around without any awareness of the body until it hurts. Yoga helps us notice the body whether or not it hurts. We can enjoy moving, stretching, strengthening, and balancing to see what's what on any particular day. It helps you get to know your body and yourself just a little better each time you step on the mat.
I'm so glad you found this post helpful, Somy! I'd love to hear what you think about the free resources, if you find them useful as well.
I checked it out. I have definitely learned what a difference good headlines make. I use Headline Analyzer to beef up my headlines and it's been a great resource!