WisePT: Back Pain & Difficulty Walking

Fixing Your Stride

When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs. This may mean upgrading fromyourminimalsupportsneaker tosomethingmoreathleticallydesigned. 2.Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain.

Another way that walking can help alleviate back pain is by encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time.

Call us today to schedule an appointment (907) 562-2118.

Grain-free Perfect Waffles Recipe

INGREDIENTS • 3 Eggs • 1 Cup raw cashews • ⅓ Cup almond milk or coconut milk

• 3 Tbsp raw honey or grade B maple syrup • 3 Tbsp coconut oil melted • ¼ tsp salt • ¾ tsp baking soda • 3 Tbsp coconut flour

INSTRUCTIONS Preheat your waffle iron. Combine the eggs, cashews, milk, honey, and melted coconut oil in a blender. A high speed blender isn’t necessary although it will make the process easier. Blend until very smooth and creamy. You May need to stop the blender and push the mixture down the sides a few times to get it all to blend really well. Add the salt, baking soda, and coconut flour, then blend again foraboutaminuteuntil thedry ingredientsare incorporatedonto thewet. Ifyour iron requires oil, spread a little coconut oil on both sides. Pour the batter into the waffle iron so it just covers the bottom portion of the iron, being careful not to overfill it as these do rise quite a bit and will spill over. Cook the waffles for about a minute, more or less depending on the heat of your waffle iron. They are done when they release easily with a fork when you open the lid. Repeat until the batter has been used up. Findmorehealthyrecipemakeoversatwww.OurNutritionKitchen.comContributedbyMarieCecchiniSternquist, MS CHHC who uses Functional Nutrition and Nutrition Response Testing to address inflammatory processes that prevent true healing.

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