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 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. 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. 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/ https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back- Pain-Fact-Sheet
SCHEDULE AN APPOINTMENT AT A CLINIC NEAREST YOU!
SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. EXERCISE OF THE MONTH This exercise is designed for pain prevention call your therapist if you are experiencing any pain!
Strengthens Back
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SEASONAL RECIPE No-Bake Chocolate Peppermint Balls
INGREDIENTS • 10 tbsp cocoa powder • 6 tbsp maple syrup • 1/4 cup almond butter (use sunbutter for nut free)
• 1/4 cup unflavored pea protein powder • ½ tsp peppermint extract • 1/4 tsp sea salt • 2-4 tbsp crushed candy canes • 2-4 tbsp dairy free chocolate chips (optional)
INSTRUCTIONS Put everything except the candy cane or cacao nibs, chocolate chips and water into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/ cacao nibs and chocolate chips and mix again. Allow to chill in the fridge while you clean up, then roll into balls.
https://www.veggiesdontbite.com/no-bake-chocolate-peppermint-protein-balls
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