BACK PAIN PREVENTION Simple Solutions For a Life FREE FROM PAIN
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. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re first facing the object and standing as close as possible. Then squat while keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. 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. Use Strength Training Your body has hundreds of muscles. Thesemuscles 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. It never hurts to visit a physical therapist, either. Get regular check-ups, andmake sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.
Take charge of your back pain today! Request your physical therapy appointment at H2Orthopedic by calling us at 949- 837-5111 or by visiting h2orthopedicpt.com.
Sources apta.org
acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
HEALTHY RECIPE Feta & Herb Crusted Salmon • 1 salmon fillet - Thaw if frozen • 1/2 cup Feta Cheese • 1/4 cup roughly chopped fresh parsley
SUCCESS STORIES
I cannot say enough of H2Orthopedic! From day one, I found myself completely welcomed and at home. I suffer from lower back pain and have been seeing a chiropractor for 4 years. My Doctor gave me a prescription for Physical Therapy. I received an excellent professional evaluation of my back pain from Stefan and excellent individual care from the entire staff (Michelle, Allison, Andy). In mid-March and April, I had to cancel my in-office appointments due to COVID-19. To my surprise, they offered Telehealth online Zoom visits and I was able to continue with my therapy. Larry, my Therapist through Telehealth, was great and thorough with all my visits. He helped me strengthen my back through a variety of core exercises. Because of the care I have received, I have not felt the need to visit my Chiropractor. Larry has taught me how to maintain my back strength daily with core exercises that will help me stay healthy and fit for life. I am forever grateful to Larry and the entire staff at H2Orthopedic for their dedication, kindness, and sincere caring attitude toward myself and all patients. I highly recommend H2Orthopedic for anyone needing Physical Therapy! You will be well taken care of, I guarantee it! I am so very grateful!” – K. G.
• 2 tablespoons roughly chopped fresh chives • Juice from half a lemon
• 1/8 teaspoon salt • Pinch of pepper
Directions: Preheat your oven to 400 degrees. Line a baking sheet with parchment or foil for easy clean up. Combine parsley, chives, Feta, lemon, salt and pepper on cutting board. Run knife through the combination several times, chopping up all ingredients to mix. Spread combined ingredients on salmon fillet. Bake for 20 minutes or until cooked through. Serve!
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