HOW TO TAKE BETTER CARE OF YOUR BACK
You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counterirritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. Back Pain Prevention A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. 1. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. 2. Use Good Posture When you’re standing, imagine a string is attached to the top of your head, lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch.
3. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements.
Sources http://www.apta.org/
https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
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RECIPE: GRI LLED SHRIMP TACOS
EXERCISE ESSENT IALS
• Juice of 3 limes, divided • kosher salt • Freshly ground black pepper • 1 lb. large shrimp, peeled • 1/4 head red cabbage • 1/4 c. mayonnaise • 1 tbsp. Sriracha • 4 medium tortillas
HELPS BACK PAIN
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TRUNK FLEXION | TO FLOOR Sit in a chair with good posture. Hands on your thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up.
INGREDIENTS • 1/4 c. extra-virgin olive oil • 3 tbsp. chopped cilantro
INSTRUCTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over the mixture. Toss until completely coated and let marinate for 20 minutes. Meanwhile, make the slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and Sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side.
CAL L TODAY !
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