Back Pain Solutions
Exercise Essential
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 counter- irritants 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. 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
shoulders and neck aligned. If you’re sitting, don’t slouch. 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.
CURL UP Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled manner. Did You Know? We Also Specialize In: • Physiotherapy • Therapeutic Exercise • Acupuncture
It never hurts to visit a physical therapist, either. Get regular check-ups, and make 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. Sources: http://www.apta.org/ ht tps: / /www.acatoday.org/Pat ients/Heal th-Wel lness- Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver- Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
placed on your spine. Use Good Posture
• Chiropractic Care • Athletic Therapy • Pilates • Massage Therapy • Strengthening & Conditioning • Concussion Therapy
When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine,
• Taping & Bracing • Manual Therapy • Sports Medicine
Healthy Recipe Feta Chicken Burger
BURGERS
INGREDIENTS
• 1 cup crumbled feta cheese • 6 whole wheat hamburger buns, split and toasted • Optional: Lettuce leaves and tomato slices
• 1/2 cup chopped roasted sweet red pepper • 1 teaspoon garlic powder • 1/2 teaspoon Greek seasoning • 1/4 teaspoon pepper • 1-1/2 pounds lean ground chicken
• 1/4 cup finely chopped cucumber • 1/4 cup reduced-fat mayonnaise
DIRECTIONS
Preheat broiler.Mix cucumber andmayonnaise. For burgers,mix redpepper andseasonings. Add chicken and cheese; mix lightly but thoroughly (mixture will be sticky). Shape into six 1/2-in.-thick patties. Broil burgers 4 in. from heat until a thermometer reads 165°, 3-4 minutes per side. Serve in buns with cucumber sauce. If desired, top with lettuce and tomato. https://www.tasteofhome.com/recipes/feta-chicken-burgers/
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