Relieve Your Pain In Minutes STRETCHING FOR BACK PAIN
Low back pain can have many causes, including tight or weak back, ab or core muscles, muscle sprains or strains, or a herniated disc. This stretch can help reduce back pain and help prevent back injuries. PARTIAL CRUNCH - PELVIC TILT EXERCISE FOR BACK PAIN The pelvic tilt is generally the first exercise recommended for recovering from back pain and developing spinal stabilization. Lie on your back with knees bent and feet flat on the floor. As you exhale, contract your abdominal muscles and press the small of your back into the floor. Lift your head and shoulders slightly up off the floor as you reach toward your feet with your fingertips. Hold for 5 to 10 seconds. Relax and return to the starting position. Repeat 5 to 10 times.
Change Your Life With Food TIPS FOR HEALTHY EATING
Set yourself up for success. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible. Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods. Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy or organic. Drink plenty of water. Water helps flush our systems of waste products and toxins. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices. Think smaller portions. When dining out, choose a starter instead of an entree or split a dish with a friend. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of your fist. Starches such as mashed potato, rice, or pasta should be served at a portion of half a cup. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.
Made with FlippingBook Online newsletter