BACK PAIN PREVENTION S I MP L E S O LU T I ON S F O R A L I F E F R E E F ROM PA I N
A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re first facing the object and standing as close as possible. Then squat while keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use Strength Training Yourbodyhashundredsofmuscles.Thesemusclesprotectandcontrol your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. Itneverhurtstovisitaphysicaltherapist,either.Getregularcheck-ups, andmakesureyourbody is ingoodcondition. Ifyouhaveahistoryofback injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you. Take charge of your back pain by calling us (Leesburg: 703- 794-5581, Lansdowne: 703-794-5587) or visiting our website at www.www.trademarkpc.com. Have back pain that just won’t go away? We want to help! Call us at 423-248-3240 or visit us online at www.stlukestherapy.com.
Sources: www.apta.org•www.acatoday.org/Patients/Health-Wellness-Information/ Back-Pain-Facts-and-Statistics•www.ninds.nih.gov/Disorders/Patient-Caregiver- Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
MEET OUR TEAM: CEDRICK MANAL I L I PHYSICAL THERAPIST
HEALTHY RECIPE CHOCOLATE SHAMROCK SHAKE!
INGREDIENTS • 2/3 cup milk of choice
Cedrick has been a Physical Therapist for almost 25 years. His expertise is in private practice with a focus on orthopedic therapy. Cedrick will also be completing his transitional Doctorate degree as well as a certification in Manual Therapy this fall. He is certified in Dry Needling and is a certified strength coach. He moved to Morristown with his wife, Irene, in 1997. They have twin boys, Diego and Lorenzo. He is originally from the Philippines. Cedrick enjoys: triathlons, golf; snowboarding; photography; hiking; family outings; picnics; playing with his kids; going out to dinner; and watching movies with Irene and their children.
• 1/3 cup canned coconut milk, or creamer • 1 frozen banana (or sub 2/3 cup frozen coconut meat) • 2 1/2 tsp cocoa or cacao powder scant 1/8 tsp salt • 1/8 - 1/4 tsp pure peppermint extract • sweetener of choice, (as desired) • chocolate chips, (optional) DIRECTIONS Blendall ingredientsuntilcompletelysmooth. Pour into a glass, and enjoy! Feel free to experiment by adding 1 tsp of instant coffee tomakea frappe,oruseanon-frozenbanana and heat ingredients on stove top to make Shamrock Hot Chocolate!
YOU CAN BE FREE OF YOUR BACK PAIN! CALL TODAY OR VISIT US AT WWW.STLUKESTHERAPY.COM
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