RELIEVE YOUR BACK PAIN
CONSIDER SAFE MOVEMENT FOR RECOVERY
This time of year, you might experience flare- ups in certain areas of your body. Our bodies tell us when something’s not right or we’ve pushed too hard by sending signals to our nerves, resulting in physical pain. This is especially true when combining the cold with activities we don’t regularly do, like shoveling snow. If you’re noticing back pain this winter, there are some things you can try before thinking of invasive treatments like surgery. While it may be tempting to call it quits on physical activity and just plop down in front of your favorite Netflix show, more and more doctors are recommending you don’t do that. Medical research shows that back pain responds better to gentle movement than to bed rest. As musculoskeletal expert Dr. Chris Maher describes, “What we’ve learned is that most tissues recover more quickly from injury or trauma if they’re gently loaded [used].”
pain flares up, you might try a restorative yoga class or going on a few short walks. Movement may make a world of difference in managing your pain, partially because the endorphins you stimulate during exercise help you feel better. Resting between exercises can be helpful, but keep it to short breaks instead of putting yourself on bed rest. Addressing back pain through physical therapy can also be a helpful way to lessen the frequency of future flare-ups. Physical therapists show you how to modify everyday movements to reduce pain and relieve pressure on your back, and give you exercises you can do at home. Turn to your trusty PTs at Altitude for back pain relief. One other way to address your back pain? Our FREE Back Pain Workshop on Tuesday, Feb. 19. We’ll talk about ways to treat back pain and how you can find relief. Give us a call at the number on the bottom of the newsletter for more information. We look forward to seeing you here!
The information here is intended for informational and educational purposes only, and in no way should be taken to be the provision or practice of physical therapy, medical, or professional health care advice or services. It should not be used for diagnostic or treatment purposes without talking to a medical professional.
Maher’s advice is backed up by other experts. Instead of going straight to bed when your back
TAKE A BREAK
SPICY SALMON TARTARE
INGREDIENTS
DIRECTIONS
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1 8-ounce boneless, skinless salmon fillet
1. Place salmon in freezer for 20 minutes to make slicing easier. 2. Meanwhile, prepare other ingredients for mixing. 3. Thinly slice salmon into sheets
1 tablespoon fresh lime juice
1/4 teaspoon lime zest
1/4 cup cucumber, seeded and finely diced 1 1/2 teaspoons jalapeno peppers, seeded and minced 1 1/2 teaspoons shallots, minced 3/4 teaspoon fresh ginger, peeled and finely grated 1 1/2 teaspoons fresh cilantro, minced 1 1/2 teaspoons fresh chives, minced 1 1/2 teaspoons grapeseed or vegetable oil Salt and freshly ground pepper, to taste
and cut sheets into strips and strips into cubes. When finished, you should have 1/8-inch cubes.
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4. In a mixing bowl, combine salmon with all other ingredients. Season with salt and pepper. 5. Garnish with chips or crackers and serve.
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Crackers or chips, for serving
3
Inspired by Epicurious
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