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Understanding Your Back Pain 5 8 6
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Back pain may be common, but it is not normal. There are many different reasons youmay be experiencing back pain, and ignoring anyof themisnot agood idea. Althoughmost people recoverwithin 2-4 weeks, some people who, when left untreated, experience lower back formonths leading to long-termpain and dysfunction. Some of the most common issues associated with back pain include: • Improper posture or prolonged positions (i.e., prolonged sitting) • Spinal muscle and tissue damage (i.e., lifting strains or trauma from accidents) • Limited hip, spine, and pelvis mobility • Limited muscle flexibility • Spinal/pelvic muscle weaknesses (aka “core” weakness) • Poor abdominal, pelvic and back muscle coordination (i.e., compensations due to injury) The source of acute pain comes from injury or irritation of the muscles, joints (including the intervertebral discs and facet joints), nerves or surrounding ligaments, and other soft tissue. Chronic back pain (i.e., lastingmore than threemonths) is associatedwith older individuals andwomen. Chronic pain is alsomore common with overweight or obese people, sedentary lifestyles, and/or high-stress environments.
• Guided stretching to improve your range of motion and alleviate your pain. The goal is to support optimal back health. • Support and guidance with creating routines and habits for managing the current and preventing a future episode of lower backpain. Thesehabitsmay include stress reductionstrategies, cardiovascular activities, and strength-building activities. Lower back pain can hinder your ability to reach, lean, kneel, lift or bend. It canalsoaffect your time spentwith friends and family. The good news is that with guidance fromyour physical therapist, you can find solutions and get back to living the life you enjoy! Call Our Clinic Today When you experience an injury to your back, even if you’re unsure how it occurred, it is important to find out the cause as quickly as possible. Back pain can become chronic without proper guidance from a skilled physical therapist! Working with a physical therapist can help you identify the source of your back pain and help you get started with putting an end to your back pain once and for all. 5 1 6 9 3 1sudoku.com n° 26608 - Level Medium 1 8 4 2 5 2 7 5 1 1 8 6 4 6 3 7 5 3 4 9 4 2 9 7
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7 HEALTHY RECIPE CILANTRO LIME CHICKEN & AVOCADO SALSA 8 7 1
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Find a physical therapist to give you clear, consistent, and personalized information on your prognosis, treatment options, and self- management strategies. Your therapist will provide youwith themost up-to-datemethods and ongoing support, ensuring that you do not experience any further injury as you recover from your back pain. Physical Therapy Is An Effective Solution For Your Back Pain
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INSTRUCTIONS: Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chickenmarinate for at least 15minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6minutes, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, redwine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss tomix. Top the cilantro lime chicken with the avocado salsa and serve. 7 3 4 1 7 2 6 9 6 2 1 8 6 2 5 6 3 9 9 1sudoku.com n° 214184 - Level Medium 8 9 INGREDIENTS • 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil • 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro, diced • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
Your physical therapistwill identify why you are having pain and the best treatment options your body needs. Thiswill likely include the following: • Targeted exercises that are specialized to the regionof the back that is experiencing the most pain. These exercises helpbuildstrengthandsupport the surrounding muscles.
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