Centra Health: 5 Keys To A Healthy Spine


Most spine pain comes from the following 4 trouble areas: 1. Poor posture and alignment. 2. Lack of knowledge on how to bend, lift, sit, sleep. 3. Lack of muscle strength. 4. Poor flexibility and muscle coordination.

By improving posture and core strength, you can relieve some of these troublesome causes. There are a couple key ways that improving posture with your physical therapist can help promote spine health: 1. It encourages strength and flexibility. If you have struggled with poor posture for a while, there is a good chance that it will be difficult to maintain proper posture in the beginning. It may take some time in physical therapy to gain the strength and flexibility necessary to keep your ideal posture. Fortunately, the work you do with your physical therapist to achieve your physical goals will lead to greater overall fitness. The stronger and more flexible you get, the less likely you are to suffer from back pain on a regular basis. 2. It improves function for all activities. When we think of posture, many of us picture an image of static positions - such as sitting at a desk or standing up straight. However, proper posture can be (and should be) incorporated into everything we do. Through physical therapy treatments, your physical therapist will guide you on how to maintain proper posture during all of your favorite activities, such as walking, running, and playing sports. The improved posture you adopt in each activity will lessen the wear and tear you put on your spine, which minimizes the risk of developing back pain from these activities. 3. It avoids harmful anatomical changes. The ways in which you use your spine can actually cause changes to your anatomy. The stress caused by sitting hunched can eventually lead to damage of your muscles, joints, spinal discs, and the nerves and blood vessels that travel through your spine. Fortunately,

in many cases the damage can be reversed, if you engage in targeted physical therapy treatments and learn how to maintain proper posture. Improve your posture with Centra Rehabilitation today! Physical therapy is the right solution to improving your posture and spinal health. Get back to your optimum health by consulting with a licensed physical therapist. Contact our office today to get started on the path toward better posture and decreased pain! We’ll help you achieve the strong spine health you need.

Call us today to schedule an appointment!



Amanda Anthony MS, OTR/L I treat my patients because I love being able to help people achieve their goals and get back to completing tasks that are meaningful to them. Occupational Therapy is such a diverse field and I love treating the whole person. Every individual is unique and everyday is different which is what I love about my profession! #WhyITreat #NeuroRehab #OncologyRehab #CentraRehabVBH Brigid Daly PT, DPT I treat to help people keep doing what they need to do and what they love to do! Our bodies and minds can do amazing things. I like to help people achieve their highest potential following injuries or neurological upsets by challenging their abilities. Happy patients make for happy therapists! We love to hear you are back to doing the things you want to do! #WhyITreat #NeuroRehab #OncologyRehab #CentraRehabVBH

INGREDIENTS • 1/2 lb ground turkey meat • 1/2 lb ground pork meat (optional) • 1/2 cup shredded cheese • 1 crumbled bouillon cube (optional) • 1 tbsp hot sauce • 1 cup fresh chopped cilantro, divided • 1 tsp Italian seasoning • 4 cloves garlic, grated + 2 cloves garlic, minced

• 1/2 tsp red crushed chili pepper flakes (optional) • 3 tbsp butter • 4 medium zucchini, spiralized • lemon juice

DIRECTIONS For turkeymeatballs: Combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper in a bowl. Mix well with your hands or fork to form medium balls. Arrange the turkey meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8-10 min on all sides until cooked through.While cooking, baste themeatballs with themix of butter and juices. Remove to a clean plate and set aside. For zucchini noodles: In the same skillet, melt remaining 1 tbsp of butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4min, stirring regularly, until zucchini is done but still crisp and juices have reduced a bit. Garnish with more cilantro or parsley. Push zucchini on one side of the skillet and add the turkey meatballs back to the pan and reheat for about a minute. Serve the garlic butter turkey meatballs with lemon zucchini noodles immediately with a lemon slice on the side.



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