FORWARD BEND - LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. Stretches Lower Back EXERCISE OF THE MONTH Try this movement if you are experiencing back pain.
Factors Influencing Your Back Health
• Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts.
• The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels.
• Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed.
HEALTHY RECIPE Vegan Sweet Potato Quesadillas
Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals.
• 1/2 tsp chili (optional) • 1/2 tsp cumin (optional) • 2 handful of baby spinach • 1 cup black beans • 2-3 tbsp fresh parsley, chopped • Salt & pepper to taste • 6 gluten-free tortillas • 1 cup vegan cheese, grated
• 5 tbsp olive oil • 1 sweet potato, grated • 1 tsp smoked paprika
Filling: Heat 1-2 tbsp of olive oil in a large skillet over medium heat. Add grated sweet potato and roast for 30 seconds, then add spices and stir to combine. Once the pan is sizzling, add a little water, then cover the pan and reduce to low heat. Cook for 6 minutes, stirring occasionally. Add baby spinach, and cook for 2 minutes until sweet potato is tender and cooked through. Stir in beans, corn, parsley and cook for 1 minute longer until cooked through. Season with salt and pepper to taste. Quesadillas: Heat another non-stick pan with medium heat and brushwithsomeoil.Spread3 tbspof thefillingevenlyoverhalfof1 tortilla, leaving a 1/2 inch border. Cover filling with grated cheese and fold over the empty side of the tortilla, pressing down carefully by using a spatula, so that it sticks. Cook for 2-3 minutes, flip and cook from the other side until golden and crispy. Repeat with remaining filling and as many tortillas as needed (about 4-6, depending on the exact size). Transfer quesadillas to a cutting board, slice, and then serve.
If you are suffering with back pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life!
CALL US TODAY IF YOU ARE EXPERIENCING PAIN 800-558-7161
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