C OR E S T R ENG T H & B A C K PA I N
There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promotingweight loss,andforthosewhoareoverweight,thiscouldalsohelpreduce pain in the neck and the back. Sometimes,whenyourcore isweak, itcancauseyoutoexperienceaddedpressure onareas likeyourneckandback.Therearea lotofwaysthatworkingwithaphysical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches or leg lifts. Light weight-training activities are also frequently helpful, as are balance- based activities like yoga. Ifyouhaven’tspentmuch timebuildingcorestrength in thepast, thenworkingwith a physical therapist is a great place to start. Your physical therapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us. Ifyou’resufferingfrompain,callBalancedBodyPhysicalTherapyat 318.489.4298 or 318.606.5262 toscheduleyourappointmenttoday,orvisit balancedbodypt.com for more information.
You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. Your core refers to the muscles that make up your torso, includingyourabdomen.Thesemusclesarecalledthecorebecausetheyare at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core. S E A S ONA L R E C I P E CHOCOL ATE PEPPERMINT PROTEIN BALL S
E XERC I SE E S SENT I AL S
INGREDIENTS
• • • • • • • •
10 tbsp cocoa powder 6 tbsp maple syrup 1/4 cup almond butter
1/4 cup unflavored pea protein powder
½ tsp peppermint extract
1/4 tsp sea salt
2-4 tbsp crushed candy canes 2-4 tbsp dairy free chocolate chips (optional)
DIRECTIONS Put everything except the candy cane or cacao nibs, chocolate chips and water into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/cacao nibs and chocolate chips and mix again. Allow to chill in the fridge while you clean up, then roll into balls. Recipe:https://www.veggiesdontbite.com/no-bake-chocolate-peppermint-protein-balls
SINGLE LEG EXTENSION Lie on your back with your knees bent. First, push your hips straight up, making a plank, then straighten one leg and hold for 3 seconds. Repeat this exercise with your other leg. Repeat 6-10 times.
Alwaysconsultyourphysical therapistorphysicianbeforestartingexercisesyouareunsureofdoing.
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