TIPS TOMANAGE YOUR BACK PAIN
A different experience I had was driving across the country. I was driving and every 3-4 hours my lower back would start to burn and throb. I used a lot of the exercises I had learned when I injured my lower back the previous time to reduce symptoms and make my road trip as enjoyable as possible. (We had weather and car issues, but that is another story.) I truly believe that by taking care of my back with PT early on, I was able to learn what to do ongoing, and my back pain has never gotten to the point where I can’t manage it with a little treatment. For me, I get treatment on my lower back, amongst other things 1-2 times every month, instead of waiting for it to get really bad. My exact treatment varies, but is always a combination of the following: • Big group strengthening 3 times per week, with accessory movements 3 times per week • Massage, or dry needling, or getting my lower back adjusted every 7-10 days • Mobility-specific program to help unlock and tissues in my legs, hips, spine, or shoulders that may be impacting the way I move • Magnesium supplement and 150 oz of water every day to make sure my body is as mobile as possible • Mediation daily to address any underlying stress I may be dealing with The above tips are what I do. They work best for me, but I encourage you to find a healthy way to manage your back pain. The research shows that YOU will likely develop lower back pain at some point in your life, and it will likely go away and come back, and continue that phase for the duration of your life. It doesn’t have to derail your goals.
Reach out to be at noah@appliedphysicalmedicine.com, or call us at 520.296.8513 to schedule your appointment and begin tackling your lower back pain for good!
Call (520) 296-8513 today to schedule an appointment!
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
WHOLE-GRAIN PENNE WITH SPICY SHRIMP & BROCCOLI
STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 10 seconds and repeat 8 times.
INGREDIENTS • 1 (13.2 oz) box whole-grain penne • 3 cups small broccoli florets • 1/4 cup olive oil • 1 bunch green onions • 12 oz peeled, deveined shrimp • 4 cloves garlic, finely chopped • 1 tsp crushed red pepper INSTRUCTIONS Heat a large pot of salted water to a boil on high. Add the penne and cook according to package directions. Add the broccoli to pot 2 minutes before pasta is cooked. Before draining, reserve ½ cup cooking liquid. Meanwhile, in a 12-inch nonstick skillet, heat the oil on medium. Add the green onions and cook 2 min., stirring often. Add the shrimp, garlic, and crushed red pepper. Cook 4–5 minutes., until shrimp are cooked through, stirring occasionally. Remove fromheat. In a large bowl, toss cooked penne and broccoli with shrimp mixture, adding some cooking liquid if needed. Season with salt to taste.
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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