Girls4Sport.net Now Accepts International Currencies

For women in Europe, Australia, New Zealand, Japan, India, and a host of other countries, shopping for Girls4Sport swimwear just got a whole lot easier.  Our website features a new currency converter and payment processor that accepts several international currencies.  In addition to the U.S. dollar (USD), Girls4Sport.net now accepts the Euro (EUR) and currencies for Australia (AUD), Canada (CAD), Great Britain (GBP), Hong Kong (HKD), India (INR), Japan (JPY), New Zealand (NZD), Singapore (SGD), South Africa (ZAR), Switzerland (CHF), and United Arab Emirates (AED).

The idea was that we wanted to take the guess work out of estimating what our products cost for our international customers. Our customers can now simply select their country’s currency from the drop down menu on our home page, and then the site will display the all of the prices in the selected currency. Then when a customer makes a purchase using a credit or debit card denominated in a currency other than USD, the payment is converted from USD to the customer’s country’s currency by their bank or credit card company.

Time to shop for the perfect rash guard and board shorts at Girls4Sport.net!

New Zealand Women’s Rafting Team Competing at the World Championships in Costa Rica

Nikki Kelly and the New Zealand women's rafting team at the World Championships in Costa Rica wearing their Girls4Sport UV sun-protective rash guards

BY NIKKI KELLY

On September 27th, we began our campaign for the World Championship.  After six months of preparation, we were finally on our way.  Leaving the comforts of New Zealand, we arrived in Costa Rica, excited to be traveling as a team again and exploring a place so different from home.  Luscious is one world to describe the country side, green thick rainforest as far as the eye can see.

After more than two days of aeroplanes and airports, we arrived at camp, the place they called the Eco Village, later renamed camp bleak.   After experiencing 24 hours living in camp bleak, we all agreed that staying there for two weeks would mean certain sickness.  We hitched a ride with the Slovenian and the USA men’s team to their pre-arranged accommodations of Buena Vista, a small organic farm tucked up high in the rain forest, overlooking a smoking volcano.  It was an absolute paradise, and all for less money than what it cost to stay at camp bleak.  We never left Buena Vista, agreeing to pay out of our own pockets so as to have the best chance of performing with good rest and food.

Training days were long and exhausting.   A typical day went like this: on the road driving by 7:30 a.m., walking by 8:30 a.m. to reach the river by 9:30 a.m.   A dirt road was built so this competition could be held on the challenging rapids of the Upper Pacuare gorge, but their transport could not drive down it, so we had to walk downhill for an hour every day for two weeks.  It was beautiful and we love being fit, but combined with all the training and heat, it felt like we had had a full day before we even got on the water.   Once we reached the river, we zip lined our boat across to the other side and then pulled and pushed and lifted our raft another kilometre up stream to the starting line.  Eco challenge here we come. We finally put our paddles into the water by 11 a.m.   The sprint head-to-head and slalom were all there for us to train on in the first kilometre before we paddled the down river section.   Because of the difficulty of getting boats back up stream, we tried really hard to nail the rapids perfectly, otherwise we would have to push and pull the raft through the rain forest.  We had a quick lunch break, to give the brain a rest, recoup and prepare for the challenge of the class five rapids below – an hour to hour-and-a-half section.  This was where all the hard work of the day was forgotten, because these rapids were so fun, bouncy, challenging… It was a continuous roller coaster ride and we loved it.  This type of white water is where the kiwis shine. We are white water girls, and class five is where we feel most at home.

Nikki Kelly and the other kiwis waiting for Head-to-Head start to be decided

After six days training and two days off, the competition started.  Day one was the sprint race:  a two minute race to win our first points and seed teams for the head-to-head race.   We came in third, a respectable position since we didn’t have a completely perfect race.   Happy with that, we prepared for day two and the head-to-head race.  This is typically the most exciting spectator event as two teams battle it out at once—a knock out event—with the last ones standing winning the full 200 points.  This was one of our strongest races as we are the fastest and most powerful off the mark.  Unfortunately they chose the starting place the morning of the event, and what they decided on did not play into our favour.  The race was won or lost in the first five paddle strokes.  With no real length of run to make up ground, the pole position meant a sure win.   This is always a hard race for organisers to get a fair start in, but one that in the past we often win no matter which side we start on.  We made good in our first head-to-head, but our second run was against the Japanese women, and they had pole position, so we faced the unrealistic challenge of beating them from the slower lane.  We might have had the power to beat them, but we came into contact with their boat too soon, and we needed to keep a straighter line for longer to have a chance.   It was disappointing on our behalf, but we still came in fifth, which gave us good points to go forward with.                               .

Day three, slalom.  We have worked hard back in New Zealand to improve our slalom racing and it paid off.  We had one of our best slalom runs in our history on a course that challenges the best in the world.  We likened it to being on a thoroughbred horse, lightning fast and without a paddle stroke wrong.   What a feeling at the finish line! We were hugging each other and just so elated.  What a run! We knew for sure we would be placed second, maybe even first if the Czech Republic ladies made a mistake.  We were so, so happy with the full team effort.  This is where our world championships fell apart.  Not expecting any problems, the results were posted and we discovered we got third place.  We had been given 50 second penalty at gate 13. We protested but it fell on deaf ears.  So many things could have changed our fate, one of them being if only the Italian judge on gate 13 would have let us looked at his clip board.  We would have seen right then and there that a misprint was what caused the 50 second extra points, they would have had to listened to us.   A five second penalty was what the judge gave us, but it was written by somebody else as a 50, and with the organiser failing to check their work, we were powerless.  It was not a nice feeling; horrible in fact.  And from there, we lost the points of second place as well as the pole position for the start of the down river race.

Day four was the down river, the race that is worth the most points.  We were up against the Czech Republic woman, who had our pole position.  Again, the organiser put little effort into finding a starting line that would be close to fair.  No teams were able to contest the start, so who ever had pole had the lead all the way to the end.  We almost passed the Czech Republic twice, coming down on them in the class five rapids, almost landing on top of them, but just not able to get through.  Then the race exited the tight walls of the gorge into a long, 30 minutes of class-two flat water, where passing proved unrealistic.  As we watched the Czech Republic woman move from within our grasp – the world title drifted from our reach, and with a less than desirable run through the easy rapids we dropped our time to fourth place by two seconds.  That two seconds cost us third place overall, another disappointment, this time on our own performance.   We were there to win, not get third.   If we had had the pole position then it would have been the Czech girls unable to pass us and things again could have been different.   So that was us: deflated, gutted and sad that we had let our sponsor and our country down.

Moving forward, there is fire in our belly, and wherever the next worlds are held – possibly New Zealand if the bid is accepted – we will be at the starting line again, ready to paddle our hearts out.  We have things we can work on to improve our performance, and that is what keeps us interested, not to mention that elusive gold medal!

We cannot thank our sponsors enough.   Their belief in us is what gives us that extra something.  We take our responsibility seriously and will endeavour to bring home the World Championship title.

Big shout out to all those in Costa Rica that made our trip so memorable, and to the girls for all the laughter and banter.  While staying at Buena Vista, we made great friends with the Slovenian men and were able to shock the USA men on numerous occasions. Big thanks to Annabel and Mark, our host, taking such good care of us, lovely food and hospitality; we will always remember them for giving us such a special Costa Rican experience.  Also to Gustavo, our driver who was with us every day making smooth transitions from river to home, and who kindly lowered his price so we could afford his much needed service.   The locals are awesome!

Nikki Kelly is a world-class white water rafter and kayaker.  She holds several World Championship titles and has completed several first descents.  She lives in Rotorua, New Zealand with her partner and young son. 

Staying Fit, Eating Right while Traveling

BY ALEX LAURETANO

Alex Lauretano

69,350.

That’s what I’m up to for miles flown this year with Delta and I still have more to come.  But no matter how much I travel its still really hard to pack the right things, eat the right things and feel ready to compete when I get off the plane.

I always have this idea in my head that I am going to pack all this fruit to eat on the plane and then sleep for the majority of it. Unfortunately, I usually end up having a marathon movie watching session and eating airplane food! The other hard thing about competing overseas is the food you get when your there. I just got back from being in China for a week and I will never forget walking into the buffet-style lunch they had set up for us and the first thing there was a platter of fried chicken feet.

So to say the least, I try to come prepared and travel with food in my suitcase, just in case. Even when traveling in the US or Europe, the food is sometimes just different from what I’m use to and changing my diet up a lot is not something I like to do right before competing. Granola bars, tuna, and peanut butter and jelly supplies haven’t failed me yet!

The other thing I always try to do whether I am traveling by air or car is to run a little when I get there. Why is it that sitting down for hours on a plane or in a car is so exhausting? I’ve always wondering that, but anyways, running and stretching when I get somewhere really helps me adjust and gets me focused again.

I wish there was some quick fix for managing all the things that us girls have to balance, but truly the best way to go is to be prepared and live a healthy lifestyle so your body and mind will be able to take on anything you throw at it.

Alex is one of the top-ranked female water skiers in the country.  At the 2011  Moomba Masters, she finished second in Women’s Tricks and third in Women’s Jump.  She lives and trains in Orlando, Florida.

Free Bags and Bracelets in Honor of Breast Cancer Awareness

breast cancer bracelets

Girls4Sport breast cancer bracelets

Get a Free Breast Cancer Awareness Bracelet with Purchase
Many if not all of us have been touched by a loved one suffering from cancer, show your support. Carry the message of breast cancer awareness and support anywhere and everywhere you go with a pink bracelet. Wear it yourself or share with a friend. The bracelet is free with any order placed at Girls4Sport.net through the end of October 2011. Limit one bracelet per order while supplies last. Simply specify which one of four available phrases you want on your bracelet, “Survivor”, “Faith”, “Strength”, or “Hope”.

Pink Buddha Bag

Girls4Sport's Pink Buddha Bag

Free Pink Buddha Bag with Purchases of $50 or More
Add some zen to your life with this eco-friendly organic cotton Buddha Bag! Double straps fit comfortably at your shoulder or just grab and go as a hand bag. Offered on black organic cotton with hot pink screened Buddha design.  Add the bag to your cart and use the coupon code PINKBAG at check-out for orders of $50 or more.  Limit one bag per order while supplies last.

“Do you come from a land down under….

BY LEANNE SALANDRO

…where women glow and men plunder?” I have those lyrics and Australia on the brain. The first reason is, I thoroughly enjoyed a live show recently with Girls4Sport team rider Erin Alexander and we heard those lyrics live from Mr. Colin Hay himself. (You might know him better as “that guy” from Men At Work. Go see him if you get the chance!)

The second reason is, as our summer winds down here in the USA, the Australian summer season is just gearing up. I think that’s rather magical. As we’re inspecting tan lines, stowing our swimwear and sundresses, thinking of fall, our Australian counterparts are getting ready for a bevy of summer sports, many of them in and on the water—swimming, surfing, snorkeling, scuba diving, rafting and kayaking.

An amazingly huge and diverse country, there are so many locales and destinations to choose from. Check out this list of Australian destinations for water activities: http://www.letsgo.com/2745-asia_and_pacific-travel-guides-australia-outdoor_recreation-water_activities-c.

If you do decide to visit Australia, be sure to take your rashguards, board shorts, and plenty of sunscreen. The intense Australian sun and amazing array of outdoor fun has made the country number one for skin cancer. Don’t add yourself to the statistics. Girls4Sport‘s tested fabrics are rated at the maximum of SPF 65 and block at least 98% of UVA/UVB rays.

Be safe, have fun, and glow or plunder, whichever suits you best!

Jet Ski with Christine Ann Milone

Jet Skiing with Christine Ann MiloneGirls4Sport Team Rider, Christine Ann Milone

Age: 36

Where I’m live: Delray Beach, Florida

Where I live: Born in Biloxi, Mississippi but grew up in South Florida

Sport Interests: Jet ski racing, auto racing… pretty much anything that involves a motor and speed.

How I got started in jet ski racing: I have owned jet skis for the last 15 years and in the early nineties I went to a few jet ski races as a spectator. About a year and half ago while at the local lake, we met a gentleman who told us that is wife was a jet ski racer and invited us to come and watch her and other jet ski racers practice. After doing so and having a love for speed and competition, we decided to build a race boat and go racing. It’s a very exciting and bitter sweet sport. I am extremely blessed to be able to practice with some of the best jet ski riders in the country. I contribute my success to them and my supportive husband who is finest tuner and crew chief a racer could ask for.

Athletic achievements: Losing 40 pounds and becoming physically fit. Winning the first moto at my first race. Placing 2nd at the 2007 APBA Nationals located in Nashville, TN in Women’s Runabout 1200 Limited class–this was my first race back after having been involved in a race accident earlier in the season. As of this writing, I am currently leading the 2008 National Highpoints in the Women’s Runabout 1200 Limited class. This all happened for me in one year!

Athletic goals:
My goal is to be stronger this year and ready to race on the National Tour. I am currently undergoing a rigorous training program to help me come back from the racing injury I sustained last year with the assistance of IHP Fitness (Institute of Human Performance) – Performance Coach, David Shaller, NASM-CPT in Boca Raton, Florida. DavidS@ihpfit.com.

Inspiration: My faith, my husband, my wonderful family and great friends. Having their love and support gives me the encouragement to handle what ever life throws at me.

Philosophy: At the words of a dear friend, mentor, and fellow jet ski racer… “Stay humble and never give up.” I also remind myself that while competition is a great experience and is very self-gratifying, you must have fun and enjoy it. This applies to my daily life as well.

Favorite spot to do my sport: Nashville, TN (Watercross Nationals, National Tour Stop) the surrounding area is beautiful and there is a lot to do. This course is technical and there are a large number of spectators that come to watch.

Favorite Girls4Sport wear: The board shorts because they are reversible and give you color options.

What I do when I’m not in the water: I train in the gym five days a week and volunteer at my children’s school. Having two girls with sports and activities of their own it keeps me busy. Getting together with friends.

Job: Wife and mother of two wonderful girls.

Education: K-12 and two years of college and courses specific to my former insurance career.

Interesting/unusual facts about me: Happily married for 12 years. My husband is a Race Engineer for Champion Racing / Audi Sport North America, on the Diesel “Green” technology Audi R10-T program. It is fair to say that as a family, racing is in our blood!

More in my own words: Something that my sport has given to me and means more to me than the medals and trophies I have received is the handful of some very special people that are now my closest and dearest friends!

Learn more about Christine’s at www.girls4sport.net/Jet-Ski-Christine-Ann-Milone-s/267.htm or visit Christine’s site at www.christinemilone.com

For more information about Jet Ski racing, please visit: www.apbaracing.com

We’ve Got You Covered…

…even where others may let you down.. or up, out, sideways, or hanging. Literally.

Few things are more aggravating for women at the beach or the pool than having to tug on fabric and pull up straps to keep their swimsuits in place.  Girls4Sport’s line of sport swimsuit separates are designed for active women by active women with the goal of having all the pieces stay put on moving bodies.

Girls4Sport’s swim collection includes a variety of swim tops and coordinating swim bottoms.  Both of Girls4Sport’s tankini swim tops are designed with T-styled backs to ensure that the straps that won’t slip.  The halter top features a secure tie that stays tied in the water.  The half-sleeve, short sleeve, long sleeve, and sleeveless rash guard swim tops provide varying levels of coverage designed to stay in place.  All of the swim tops are designed with built-in shelf bras, extra length in the torso to keep from riding up, and are made from UPF 50+ rated fabric that provides the maximum UV protection from the sun.

Girls4Sport’s coordinating athletic swim bottoms range from bikini bottoms to full shorts.  The bikini and boy briefs both feature an extra-wide waistband to provide a non-slip, smooth grip and a flattering fit that doesn’t cut into a woman’s curves.  The athletic bikini bottom and hipster bottom both feature fitted leg openings to ensure they don’t slide up.  All the bottoms feature hidden drawstrings to provide extra staying power in the water.

Girls4Sport also designs board shorts in three different styles–relaxed, snag-free, and reversible in varying inseam lengths–to coordinate with the swimwear prints and provide additional coverage options.

Girls4Sport’s line of athletic swim separates are ideal for a variety of water sports including surfing, standup paddling (SUP), kayaking, sailing, wake boarding, and more. The 2011 women’s swimwear collection is now available in select stores and online at www.girls4sport.net.

Fun in the Sun(wear) for Kids

Long Sleeve Kids' Rashguard from Girls4SportAt Girls4Sport, we believe utilitarian doesn’t have to look, well, utilitarian.  Our super-cute line of children’s swimwear is sun-protection little girls will want to wear.  The 2011 summer collection, which is now available, features rash guards for girls in whimsical pink and purple prints and a hip, new “Pop Star” print to match mom’s swimwear (from Girls4Sport’s women’s line).

As summer hits us in full-bloom, UV-protection should be top-of-mind. Girls4Sport’s UV-protective swimwear includes long sleeve and short sleeve rash guard swim shirts and halter-style swim tops that can be paired with coordinating swim bottoms, swim skirts, and board shorts. The swim skirts feature built-in bikini bottoms for modesty and a drawstring tie for extra staying power.  The girls’ board shorts come in two lengths and feature a Velcro-free, lace-tie closure to prevent snags.

The comfy swimwear and board short fabrics are rated at the maximum UPF of 50+ and block at least 98% of UVA and UVB rays.  The cap sleeve swim top protects girls’ backs, chests, and shoulders from the sun’s harmful rays, while the long sleeve style also protects girls’ arms.

“Protecting kids from the sun can be a challenge,” said Kim Ruby, president of Girls4Sport and the mother of an eight-year-old daughter.  “We wanted to provide parents with cute but practical options for sun protection that would also appeal to a girl’s sense of style.”

Girls4Sport’s children’s swimwear collection is available in toddlers’ sizes ranging from 2T to 4T, and youth sizes range from S (6-8) to L (14-16).  The summer 2011 products are now available in stores and online at www.girls4sport.net.

Jumping for Joy

BY MELODY DECARLO

They say that admitting your addiction is the first step, so here goes. My name is Melody and I am addicted to exercise equipment. Okay, that wasn’t so bad. Over the years, I have collected all kinds of equipment. In addition to my surfboards (from short to long) and my stand up paddleboards, I have a bike, Indo Board, hula hoop, Coremaster, Bowflex, inversion table, bosu ball, rollerblades, and some stuff I have probably forgotten about.

The one piece of equipment that I would never want to be without is my rebounder. Several years ago, I got a brochure in the mail about rebounders. I went online and researched their benefits.

Rebounding works every cell in your body. It uses three forces-gravity, acceleration, and deceleration. These forces act against your body and your body gets stronger as a result. 

Rebounding is also very beneficial for your lymph system. This system carries nutrients to the cells and waste products away. Your lymph system has no pump so it is dependent on exercise to work properly.

Rebounding will improve the immune system since all cells become stronger in response to the increased “g force” exerted on the body during each jump. As a result, the immune cells become five times more active.

I also found that this form of exercise is low impact, improves balance, builds bone mass and strengthens joints. It can improve sleep, give you more energy, reduce stress, and increase metabolism.

I was convinced that rebounding would fit into my exercise program. I read that a poorly made rebounder could actually cause injury, so I made the decision to invest in a good quality model and hope that I would be happy with my purchase.

Within a week of receiving my new Cellerciser (the brand I chose), I was hooked. It was FUN!!! I got some dvd’s to go along with it and soon I was doing dance, boxing, yoga, and hip hop on my rebounder. On a visit to my 86 year old mom, I took it with me so I could use it while I was there. I had her try it and within a week, I had to order another one for her. My sister tried my mom’s and, shortly after, she got one, too.

  

We use our rebounders every day. It is the first thing I do every morning, even if it is for a few minutes. I bounce while I am on the phone. My mom bounces during commercials. It is so easy to just jump on it and do a quick workout or pop in a dvd and really work up a sweat.I am so happy that I made the decision to purchase a good quality rebounder. It seemed like a big investment at the time, but now, several years later, I know that it was worth it. I would highly recommend rebounding to everyone. It will improve your health, increase your energy, and make you feel like a kid again. Go jump!

Melody DeCarlo is an inspirational surf teamrider for Girls4Sport. Read more about Melody DeCarlo here (http://www.girls4sport.net/category-s/282.htm).

Back in Charge: Successfully dealing with back pain and injury

BY RHONDA DARLING POLLARD

I have had back pain and associated sciatica for over nine years and have seen specialists that include chiropractors; orthopedic, osteopathic, and naturopathic specialists; physical and massage therapists; acupuncturists; pain management doctors and neurosurgeons with their therapies and advice sometimes conflicting.  Before resorting to surgery, I made a decision to do everything possible to treat the problem.

NOTE: Before reading this article, please understand that I have no medical background, but want to share what I have learned along the way to hopefully help others who are experiencing similar issues.

My Prognosis

MRI and X-rays confirm that I have a spondylolysis with spondylolisthesis, which is a stress fracture in the spinal column vertebrae that weakens the bone so much that it is unable to maintain its proper position sometimes causing vertebra to shift out of place. If too much slippage occurs, the bones may begin to press on nerves. Doctors are unsure if there was a specific spinal injury that occurred or if I was born with a weakness or deficiency (more likely). The internet provides a wide array of information on this condition, including a few Facebook groups for those with Spondylolisthesis and others who have had spinal fusions. It is common to find those in the severe stages of “Spondy” to be on narcotic pain medications and on disability because the pain is so great that they can no longer work. Some of those people have had spinal fusions with little or no improvement. What I have a difficult time finding though is how athletes deal with spinal disorders and if they can successfully rehabilitate themselves without having surgery. Could I strengthen and stabilize my core enough to prevent further spinal damage?  How can I at least manage the pain?

My Prognosis

When I began physical therapy the first time, I stopped a lot of my physical activities—canoe paddling, weight lifting, bicycling. I thought maybe those were causing more pain or even damage. I sat and laid down more and began experiencing more pain when I walked or stood. In turn, I spent more time in a sitting position and could no longer stand or walk without feeling pain within five minutes. I simply thought I was getting worse. I also began to notice that my spine was becoming more unstable; every time I rotated my upper body for something as simple as looking behind me as I was backing out of a parking space, I could hear and feel my vertebrae shifting. I began to seriously consider the recommendation of two neurosurgeons’: a spinal fusion surgery called Transforaminal Lumbar Interbody Fusion or “TLIF”. TLF would hopefully stabilize my spine and stop my excruciating back pain and sciatica that was constantly shooting down my left side all the way to my ankle.

Over the course of six years, I have had reconstructive ACL knee surgery and surgical repair of the  rotator cuff in my left shoulder, both with excellent results but spinal surgery is something I just can not bring myself to do yet…without a fight.

How I Helped Myself

Only recently have I noticed an improvement in my condition. I can’t say for sure if it is one thing or a combination of things that I am doing, but I am happy to say that I finally see a ray of hopeful sunshine!

Key things that helped me:

  1. SEE A DOCTOR.  See an orthopedic doctor if your back pain has gone longer than a month. If the pain persists, see a neurosurgeon. Having X-rays AND an MRI will confirm a spinal condition.
  2. PRACTICE PATIENCE. Two specialists told me that my type of condition would take longer than 6 months to rehabilitate. Now I believe it!  I have to do my exercises every day, twice a day…forever. The exercises that seem to make the most difference are Side Bridge (Beginner version if your back is highly unstable), the “Bug” (lying flat on your back, bring your right hand to your left knee and then alternate with your left hand to right knee), side-lying ankle circles forward and back, and bicycling (either a road bike set up on a fluid trainer (rather than a gym-type exercise bike) or riding on the road worked better than a gym-type stationary bike).  Two of the most important things for me: avoid is sitting too long and to go for at least one long walk every day. If I had to choose one exercise, cycling on my trainer seems to help me the most.
  3. MOVE LIKE A LOG. When I get out of bed, when I paddle a standup paddleboard, when I move a box or unload the dishwasher, I move my whole body without rotating or bending at my waist. Instead of bending down, I go down on one knee.
  4. SHAKE THEM HIPS.  I recently found a chiropractor who only adjusts my sacroiliac (SI) joint (located at the bottom of your back on both sides of your spine).  He said that I had protected my hips and back for so long, that my SI joint was locked up.  The adjustments make a world of difference, as well as walking while shaking or swaying my hips as I walk, almost in a hula fashion.  You have to keep those joints lubricated.
  5. WEAR A CORSET. I ignored my therapist for a long time with this one. I refused to wear a bulky, ugly corset…until my pain started to affect me 24 hours a day. When I started wearing the corset, my pain and the sciatica decreased substantially.  Sometimes it took up to 30 minutes or more, but it would eventually go away. I have stabilized my spine enough now that I only wear it when I go for a walk or if I have overdone it that day.
  6. ICE for inflammation and after work-outs (I ice my back up to 3X a day) and an anti-inflammatory medication when I can’t take the pain.  I take Naproxen, which I am grateful that it works every time. 
  7. EAT RIGHT. No processed stuff; limit your sugar (remember that fruit contains sugar).  I eat oatmeal and boiled eggs for breakfast; beef, lamb, turkey, fish, and lots of green vegetables for lunch and dinner supplemented with krill oil, CoQ10, coral Calcium, protein, joint support, and “green” powders. I consider everything that I put on and in my body, making sure that everything will benefit or repair the damage done to my body.  Even down to my moisturizers and sunscreen, everything is beneficial in some way.  No matter how much exercise you do, if you’re putting bad stuff in your body, your body simply cannot repair itself.
  8. KNOW YOUR LIMITS. If you know you are going to be in pain if you paddle or bicycle for 2 hours, cut it down to 1 ½ hours (or whatever it takes), and commit to stopping.  Don’t be a hero…Know when to say when.
  9. LISTEN TO YOUR BODY. Learn what triggers the pain.  Keep a “pain journal” to try to figure out what is causing your pain and what helps relieve your pain.
  10. NO BACK EXTENSIONS, TWISTING, OR EXTREME FLEXION!!!  This one surprised me. When I first started my quest, several specialists told me to do lots of stretching and back extension exercises like “Superman” poses. This is a horrible thing to do for those with spinal disorders. I’m already highly flexible with an unstable spine. I could severely damage myself by doing any type of back extension, flexion exercises or twisting at the waist. Focus instead on “neutral spine” exercises.
  11. SUP! I began standup paddleboarding (SUP) over three years ago, but only in the last two years switched from outrigger canoe paddling and have been SUPing at least twice a week.  I have only recently noticed a huge difference in my back and can honestly say that I am pain-free at least 60% of my day whereas I used to be in pain 24 hours a day. I notice that I do not feel any pain while I am standup paddling. For a while, the pain occurred AFTER SUPing, so I would ice my lower back and take an anti-inflammatory medication. I now typically feel mild or no pain after SUPing, but continue to ice my back. I must add though that I paddle in an upright position. Many of the racers lean over at a 90 degree angle, which sent my physical therapist through the roof when I first told her that I was SUPing. For those with degenerative spine conditions, I recommend paddling in an upright position in the “move like a log” fashion that I described in #2.
  12. READ.  The best book I have read on preventing and rehabilitating troubled backs is “Low Back Disorders” by Stuart McGill.  He has another excellent book titled “Ultimate Back Fitness and Performance” with designed exercise programs for injured people all the way up to elite athletes.

Degenerative back pain is an everyday battle, but I am grateful that I have found ways to cope with the pain to at least delay the need for surgery.  Do you have a success story for coping with pain or injuries? 


Rhonda Darling Pollard is an inspirational SUP teamrider for Girls4Sport. Read more about Rhonda here (http://www.girls4sport.net/category-s/446.htm).

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