THIS ISWHY YOU’RE SUFFERING FROMBACK PAIN
There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. You might be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. How Physical Therapy Helps. Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way
to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more information about overcoming back pain, contact us.
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GRILLED FLANK STEAK SALAD WITH GINGER WASABI DRESSING
• 1 tbsp honey • 2 tsps wasabi powder
INGREDIENTS •1¼ cups water • ¾ cup quinoa • 3 scallions, chopped • 3 tbsp coarsely chopped fresh ginger • 3 tbsp rice vinegar • 2 tbsp lime juice • 2 tbsp canola oil • 2 tbsp reduced-sodium tamari
• ½ tsp kosher salt, divided • 1 lb flank steak, trimmed • ¼ tsp ground pepper • One 5-ounce package baby spinach, baby kale or arugula • 2 cups shredded carrots • 2 cups coleslaw mix or shredded cabbage
DIRECTIONS Combine water and quinoa in a medium saucepan. Bring to a boil. Cover, reduce heat and simmer for 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Transfer to a largebowl.Preheatgrill tomedium-high.Meanwhile,combinescallions,ginger, ricevinegar, lime juice, oil, tamari, honey, wasabi powder and ¼ teaspoon salt in a blender. Puree until smooth. Season steak with pepper and the remaining ¼ teaspoon salt. Oil the grill rack. Grill the steak, turning once, 4 to 6 minutes per side for medium.Transfer to a clean cutting board to rest for 5 minutes.Thinly slice against the grain.Toss spinach (or kale or arugula), carrots, coleslawmix (orcabbage)and½cupof thedressingwith thequinoa.Divide thesaladamong 4 large bowls, top with the steak and drizzle each serving with 1 tablespoon of the remaining dressing. An oiled grill rack keeps your food from sticking. Once your grill is good and hot, dip a folded paper towel in a little oil, hold it with tongs and rub it over the rack
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