Patient Success Story
Steps To Take When You Have ACUTE LOWER BACK PAIN
“I was very fortunate to find Negin and Marathon PT. Since beginning treatments, my mobility has increased as well as my desire to exercise at home. Treatments at Marathon have decreased tightness in my muscles, especially in my hips and legs. I am doing more at home and driving more often. In addition, I have increased the amount of social activities that I engage in. Tightness was causing pain. Since beginning treatments, my pain in my back has decreased.“ - Michael B. “My Pain In My Back Has Decreased” Healthy Recipe Quinoa & Lentil Stuffed Cabbage Rolls
If your Lower Back Pain is a result of a traumatic event such as a car accident, a fall, or any other trauma, then the best step is to call or visit your medical doctor right away, or go to your local emergency room.
INGREDIENTS • 1 head of green cabbage For the Filling • 3/4 cup brown lentils • 3 cups water • 1/2 cup uncooked quinoa • 1 cup vegetable broth • 1 small onion, diced • 1 tbsp vegetable oil • 1 tbsp red wine vinegar • 2 tbsp soy sauce • 1 tsp smoked paprika
The below steps are for Lower Back Pain that have not resulted from any trauma. Step 1: Don’t Panic Step 2: Sit or lie down in a comfortable position Step 3: Apply ice or heat for 15 minutes at a time. ICE- if you have throbbing pain HEAT- if you have tightness, achy pain, or stiffness Step 4: Take deep breaths and try as best as possible to stay relaxed Step 5: Brace your abdominal muscles when changing positions (such as going from sitting to standing or vice versa, or into or out of a car, into or out of bed) Step 6: Write down which movements or positions worsen your pain-- and also avoid them. Step 7: Call us at (516) 487-9810 for further guidance. Hope this helps, Negin
For the Sauce: • 1 (28 oz) can tomato puree • 1 tbsp maple syrup, or sweetener of choice
• 1 1/2 tsp red wine vinegar • salt and pepper to taste
DIRECTIONS Begin boiling the cabbage in 3 in of water until the leaves peel off easily (about 20 min). When done, allow them to cool. While cabbage is simmering, bring lentils to a boil in a separate small saucepan. Lower heat and allow to simmer for 35 minutes, adding water to the pot as needed. Drain any excess liquid. While lentils simmer, place broth into another saucepan, add quinoa, and bring to a boil. Let simmer for 20 min until all of the water is absorbed (about 20 min). Cook onion with oil in a large skillet over medium heat until soft and translucent (about 5 min). Add 1 1/2 cups of the cooked lentils and 1 cup of the cooked quinoa, along with red wine vinegar, soy sauce, smoked paprika, salt, and pepper to taste. Make sure ingredients are mixed before removing from heat. Preheat the oven to 350°. Stir all sauce ingredients together in a small bowl, then distribute about 1/2 cup of the sauce into the bottom of 9 x 9 inch baking dish. After peeling leaves off of the cabbage head, roll about 3-4 tbsp of filling into the center of each leaf until all filling is used. Place each roll into the baking dish. Spoon remaining sauce over the rolls, cover and bake for 1 hour. Let the rolls cool before serving. www.connoisseurusveg.com/quinoa-lentil-stuffed-vegan-cabbage-rolls
(516) 487-9810 3
www.marathonptny.com
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