DO YOU KNOW THE BEST SLEEPING POSITION IF YOU HAVE BACK PAIN?
Here’s the answer: It depends. That’s because there are different causes of back pain. Two of the most common causes of back pain are herniated discs and lumbar stenosis.
over typically increases pain from a herniated disc. A more extended spine will typically reduce back pain if this is the cause of your pain. When you are lying on your back, your spine is more extended, helping to alleviate your pain. If your back pain is the result of stenosis (a narrowing of the spine), sleeping on your side is preferred. This is because, as noted above, sleeping on your back extends your spine, especially if the muscles in the front of your hip are tight (which most of ours are, because we sit too much). When your back is extended, the space in your spine decreases, which can cause increased pain. Sleeping on your stomach would be the least desirable positon, regardless of the cause of your back pain. That being said, it is difficult to control how we end up when we are asleep. Using a pillow between your knees or under your legs may help keep you from rolling over. If you would like to know the cause of your back pain and want to treat it without medications, injections, or surgery, give us a call or register for our next Low Back Pain & Sciatica Workshop at focuspt.ptworkshops.com/workshop.
If your back pain is the result of a herniated or bulging disc, sleeping on your back is preferable. This is because bending
THE HIGHEST COMPLIMENT
One-Pan Mexican Quinoa
This healthy, tasty, filling dish is a cinch to make on a busy weeknight. And cleanup’s a breeze!
Here at Focus Physical Therapy, nothing is more important to us than helping people. We care about our patients and the community, and want to help as many as we possibly can reach optimal function. The opportunity to touch lives is just one of the reasons we’re so grateful for your referrals! To us, a referral is the highest compliment, and we want to say thank you to everyone who has trusted us enough to send family and friends our way.
Ingredients
• 1 tablespoon olive oil • 2 cloves garlic, minced • 1 jalapeno, minced • 1 cup quinoa • 1 cup vegetable broth • 1 (15-ounce) can black beans, drained and rinsed • 1 (14.5-ounce) can fire-roasted diced tomatoes • 1 cup corn kernels, frozen, canned, or roasted
• 1 teaspoon chili powder • ½ teaspoon cumin • Salt and pepper to taste • 1 avocado, halved, seeded, peeled, and diced • Juice of 1 lime • 2 tablespoons chopped fresh cilantro leaves
• Rob Zopf • Annette Melosini • Carol Cinquepalmi • Leila Thomas • Linda Cock • Brent Fergeson • Brenda Rome • Doni Grimm • Dwayne Trenchuk • Deborah Gasparro • Noem Yeramyan
• Teri Cooper • Leslie Swan • Marcus Mindte • Kaitlin Kartic • Paul Barrera • Rebecca Harding • James B. Porth • Mikayla Chapman • Lisa Bemiss • Anne Cox • Steve Mysko
Instructions
1. Heat olive oil in a large skillet over medium-high heat. Add garlic and jalapeno and cook, stirring frequently, until fragrant, about 1 minute. 2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder, and cumin; season with salt and pepper to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice, and cilantro. 3. Serve immediately. Recipe adapted from DamnDelicious.net.
Focus Physical Therapy • Call 949.709.8770 • 3
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