HOW TO TAKE CARE OF YOUR BACK
1. Keep a Good Posture. When standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine and hips in natural alignment. While sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 2. Lift Properly. Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible. Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step.
4. Stay Strong. You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine include your abdominal, pelvis, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more. 5. Physiotherapy. Our physiotherapists are medical experts in evaluating spine and body movement. By having a regular check-up, you can make sure your body is in good condition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises, we canhelp you return quickly to feeling your best.
We can help you get out of pain and back to living the life you deserve. Contact us today at (204) 774-9903 or visit our website at southsherbrook.com.
HEALTHY RECIPE MED I T ERRANEAN CH I CKPEA SAL AD
Ingredients
In a large bowl, combine olive oil, garlic, lemon zest, lemon juice, salt, and several grinds of pepper. In a skillet over medium-low heat, toast the cumin seeds until aromatic, about 30 seconds. Remove seeds from heat and crush (amortar & pestle is easiest). Add seeds to the bowl and stir. Add the chickpeas, tomatoes, dates, cucumbers, red pepper, and parsley to the bowl and toss. Transfer to a serving platter and dollop with goat cheese, sprinkle with mint, and top with extra roasted chickpeas, if desired. Season to taste and serve. www.loveandlemons.com/chickpea-salad-recipe Directions
• 3 Persian cucumbers, sliced into thin half moons • 1 cup chopped roasted red peppers • ¼ cup finely chopped parsley • 3 ounces honey goat cheese (or similar) • ¼ cup fresh mint • 1 cup chopped roasted chickpeas, (optional)
• 2 Tbsp extra-virgin olive oil • 3 garlic cloves, minced • 1 Tbsp lemon zest • 2 Tbsp lemon juice • 3/4 tsp sea salt • Freshly ground black pepper • 1 ½ tsp cumin seeds* • 2 cups cooked chickpeas, drained & rinsed • 1 cup cherry tomatoes, halved • 4 Medjool dates, pitted and diced
SOUTHSHERBROOK.COM
Made with FlippingBook - professional solution for displaying marketing and sales documents online