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3 Easy Exercises for Lower Back Pain Relief If getting up from a chair is becoming an increasingly painful task, and your lower back hurts all day, it’s time to strengthen your core and lower back muscles. Why? Because in order to prevent back pain, your body needs to have the strength to properly support and hold up your body weight. Not only will it help you decrease your daily pain, but it’ll keep you in great shape, too! Note: Start with a low number of repetitions. New workouts can cause a little pain and mild discomfort, but any pain that lasts longer than 15 minutes requires medical attention. Exercise No. 1: Partial Crunches By building strength in your lower back and related stomach muscles, this is an ideal exercise for people with spondylosis! First, lie on your back, keeping your feet flat on the floor with your knees bent. Put your hands behind your head (or cross them across your chest), and then raise your shoulders off the floor while breathing out, holding for one second. Then, lower yourself and breathe back in. Keep your stomach muscles tight as you raise your shoulders. This might remind you of doing a sit-up, but it’s actually better for your core than a sit-up! Exercise No. 2: Hamstring Stretches These stretches are important to relieve the back of the leg, where the muscles that support your lower spine are found. First, lie on your back with one knee bent. Then, thread a towel beneath the ball of your foot on the unbent leg. Pull the towel up very slowly, keeping your unbent knee straight. When there’s a gentle stretch along the back of your leg, you’re doing it right. Hold for 15 to 30 seconds. You may be tempted to do leg lifts instead of this exercise, especially because you won’t need a towel, but leg lifts can cause injury especially when you’re older. Be careful! Exercise No. 3: Wall Sits It’s like a supported, easier version of squatting! Just put your back to a wall, slide down into a sitting position, hold for 10 seconds, then slide back up. Be careful not to hurt yourself
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One-Pan Apple Cider Chicken
Inspired by WellPlated.com
Bring the taste of fall into your kitchen with this sizzling skillet meal.
Ingredients
• 1 1/2 lbs boneless, skinless chicken thighs • 1 tsp salt, divided • 1/2 tsp black pepper, divided
• 1/2 cup apple cider • 2 tsp Dijon mustard • 4 tsp olive oil, divided • 3 sweet apples, cut into 1/2-inch slices • 2 tsp fresh rosemary, chopped, plus more for garnish
Directions
1. Sprinkle chicken with 1/2 tsp salt and 1/4 tsp pepper. Set aside. 2. In a small bowl, combine apple cider and mustard. Set aside. 3. In a large skillet over medium heat, warm 2 tsp olive oil. When shimmering, add chicken thighs top-side down. Cook for 4 minutes, then flip and cook for 4 more minutes. Transfer to a plate and cover with foil. Wipe the skillet clean. 4. Heat the remaining oil in the skillet, then add sliced apples, remaining salt and pepper, and rosemary. Cook for 5 minutes. 5. Return the chicken to the skillet and add apple cider- mustard mixture. Cook for 5 minutes, then serve sprinkled with rosemary!
by trying to sit down too low. Maintain a height that you know you can come back from. We hope these exercise ideas help make your life a little easier and more pain-free! Thanks for reading!
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