UNDERSTANDING CORE STRENGTH AND BACK PAIN
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, including your abdomen. These muscles are called the core because they are 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. 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 promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back.
Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. There are a lot of ways that working with a physical 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. If you haven’t spent much time building core strength in the past, then working with 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.
HEALTHY RECIPE: BAKED CHIMICHURRI CHICKEN
INGREDIENTS • 4 lbs of bone in chicken thighs or 3 lbs boneless thighs or breasts • 1/2 cup olive oil, extra virgin • 1/4 cup white (red or white wine) vinegar • 3 – 4 large garlic cloves
• 1 tsp salt • 1 tsp oregano, dried • 1 cup parsley, packed • Dash of maple syrup or raw honey
INSTRUCTIONS 1. In a food processor or high speed blender, add Chimichurri ingredients and process on Low until chunky sauce forms. 2. In a large bowl, add chicken and pierce randomly with a small knife. Pour half of Chimichurri sauce on top and mix with your hands to coat the meat evenly. Cover and refrigerate for at least 30 minutes or preferably overnight.
3. Rub the bottom of large baking dish with oil and lay marinated chicken breasts or thighs in a single layer. Bake uncovered in 450 degrees F preheated oven for 25-35 minutes for chicken breasts and 40 minutes for thighs. Or until internal read thermometer registers 150 degrees F internal temperature. 4. Serve hot drizzled with remaining Chimichurri sauce.
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