HOW CAN I IMPROVE THE HEALTH OF MY SPINE?
1. Practice proper nutrition. Nutrition is a critical part of all health, whether you are focusing on your heart, joints, or spine – whatever you do, it is always important to eat right. Healthy fruits and vegetables contain the vitamins and antioxidants that make up a healthy spine function. They help to rebuild the bone, muscle, and connective tissues that are constantly being used throughout the day. 2. Get some sleep. Adequate rest in a good position while sleeping helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up, as this allows the discs in your spine to rehydrate. Afterwards, continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach. 3. Give up cigarettes. Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself. 4. Work on the flexibility and strength of your spine. You can make sure your spine remains flexible by stretching for 10 minutes every day. Stretch your spine out by reaching overhead and leaning over to one side, then the other. You can also focus on gently twisting at the waist and stretching your hamstrings. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, so you can keep your spine and core muscles strong. A strong spine and core allow you to move without stressing the discs or nerves in your back.
5. Maintain proper posture and balance. If you sit at a desk during the day, make sure you are sitting in a straight-backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods, of time, as this keeps your spine in a flexed position. When lifting, make sure you keep your spine straight, lift with your legs, and avoid twisting. You can enhance your balance by standing on one leg at a time for 10 seconds, 3-4 times a week. 6. Go to a physical therapist for spine check-ups. Your physical therapist can check your spine alignment to check for areas that could be improved. It is wise to have your spine checked every 6 months, in order to ensure your back is moving how it should. At Quality Performance Rehabilitation, our physical therapists are experts in the field of spine health who can help your back operate as it should. If you have been living with back pain, or you’d like to avoid potential back pain, don’t hesitate to contact Quality Performance Rehabilitation today. By catching back pain early, we can resolve the issue, so it doesn’t progress. Don’t live with the limits of back pain – improve your spine health with us today!
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BALANCE | FORWARD REACH Stand near a support, such as a chair, in case you need it. Reach forward as far as you can. Hold for 5 seconds and repeat 3 times. EXERCISE OF THE MONTH This exercise is designed for pain prevention.Call your therapist if you are experiencing any pain!
Stretches Back
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HEALTHY RECIPE: CAULIFLOWER STEAKS WITH ROASTED RED PEPPER
INGREDIENTS • 1 cauliflower • ½ tsp smoked paprika • 2 tbsp olive oil • 1 roasted red pepper
• 4 black olives, pitted • small handful of parsley • 1 tsp capers • ½ tbsp red wine vinegar • 2 tbsp toasted flaked almonds
INSTRUCTIONS Heat oven to 220C/200C and line a baking tray with baking parchment. Slice the cauliflower into two 1-inch steaks – use the middle part as it’s larger, and save the rest for another time. Rub the paprika and ½ tbsp oil over the steaks and season. Put on the tray and roast for 15-20 minutes until cooked through. Meanwhile, make the salsa. Chop the pepper, olives, parsley and capers, and put into a bowl and mix with the remaining oil and vinegar. Season to taste. When the steaks are cooked, spoon over the salsa and top with flaked almonds to serve.
https://www.bbcgoodfood.com/recipes/cauliflower-steaks-roasted-red-pepper-olive-salsa
www.baylifept.com/quality-performance-rehab
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