F I X I NG YOUR STR I DE
Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs.This may mean upgrading from your minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouraging weight loss.Beingoverweightputsaddedpressureonyourback,and thiscancontribute to increasedbackpain.Workingwithaphysical therapist to improveyourwalking technique can help you to overcome back pain one step at a time.
Whenyouareexperiencing regularbackpain—especially ifyouareexperiencing back pain while walking—you should consider ways that you can reduce back painby takingsmallsteps tosupportyourback.Thereareseveral things thatyou can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day.
Exercise of the Month Try this movement to relieve back pain. 4 5 1
Seasonal Recipe: Chocolate Chip Pumpkin Bread
Ingredients 1 1/4 cup blanched almond flour 1/4 cup tapioca or arrowroot flour 2 tbsp coconut flour 1 tsp baking soda 3/4 tsp unrefined salt 1 1/2 tsp cinnamon powder 1/2 tsp ginger powder 1/4 tsp nutmeg powder 3 eggs 1/4 cup coconut oil 1 cup pumpkin puree (fresh or canned)
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1 tsp vanilla extract 1/3 cup coconut sugar 1/2 cup chocolate chips
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Directions Preheat oven to 350° F. Grease a 9 inch loaf pan or line with parchment paper. In a large bowl,combinedry ingredients. Inanotherbowl,whisk togetherwet ingredients.Pourwet into dry. Mix until well incorporated. Fold in chocolate chips and pour into prepared loaf pan.Scatterextrachipson top.Bake for50-55minutes,until top isgolden, thecenter isset, anda toothpick inserted in thecentercomesoutclean.Allowbread tocool inpan forabout 15minutesbefore turningoutonawire rack tocoolcompletelybeforeslicingandserving. Courtesy:savorylotus.com/pumpkin-chocolate-chip-bread-gluten-free
7 SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side. 8 1 4 http://1sudoku.com n° 315825 - Level Hard
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