STRUGGLING WITH BACK PAIN?
Protect Your Back and Start Sitting Better Today
We all have bad habits. Many people bite their nails, others curse too much, and some leave clean laundry in the dryer a little too long. Most of these habits are fairly harmless, but there’s one bad habit you may not
your computer monitors so your line of vision is perpendicular to the screen.
When Driving Long Distances Much like office workers, truck drivers are trapped in a seated position for hours at a time. Before you start driving, make sure you don’t have anything in your back pockets that can throw your spine out of alignment — think bulky wallets or smartphones. It’s also important to reduce the strain of reaching for the steering wheel. Adjust your seat so it’s as close to the steering wheel as possible while still keeping your knees bent slightly higher than your hips. When Bingeing That New Show The soft cushions of your couch make it easier to slouch, meaning your furniture has back pain built in. To combat this, make sure both of your feet are flat on the ground when you unwind with some TV. Don’t fold your knees beneath you or rest one leg up on an ottoman, because this position twists your pelvis at an awkward angle. You should also put one of those many throw pillows behind your lower back for extra lumbar support and a pillow behind your neck to reduce strain. Back injuries are a common cause of back or neck pain, but more often than not, spine trauma is the result of years of bad habits. It doesn’t matter how hard you work at physical therapy; if you spend all day slouching in front of your computer and all evening slouching on the couch, your pain will never go away.
realize you have: bad posture when sitting. And it’s ruining your back.
Think about how long you sit during the day. If you aren’t aware of your posture, you’re basically spending hours every day tearing apart your back and neck. Here are some strategies to help.
When Working at a Desk If you have a desk job, make sure you have taken the necessary steps to protect your back. If your chair doesn’t support the natural curve of your spine, place
a pillow or a rolled-up towel against your lower back for lumbar support. Keep your feet flat on the ground with your knees bent at a 90-degree angle. And if you are suffering from neck strain, use lifts to raise
Chipotle-Roasted Carrot Salad Inspired by Food & Wine magazine
SUDOKU
These spicy, tangy carrots make a healthy Thanksgiving side that doesn’t skimp on flavor.
Plus, you can do most of the work in advance and assemble the finished dish on the big day.
Ingredients
• 30 small carrots (2–3 bunches), tops removed and carrots scrubbed • 2 chipotle peppers in adobo, minced • 1 teaspoon adobo sauce from the chipotle can • 1 tablespoon molasses
• 2 tablespoons extra-virgin olive oil • 4 ounces watercress, stems trimmed • Plain Greek yogurt, for serving • Kosher salt and fresh ground pepper, to taste
Directions
1. Heat oven to 350 F. In a rimmed baking sheet, toss carrots with chipotle peppers, molasses, and olive oil. Season with salt and pepper, and roast for 30–35 minutes. 2. Transfer carrots to a plate and let them cool completely. 3. Once cooled, toss carrots with adobo sauce. Lay across a platter, and top with watercress. 4. Serve alongside yogurt.
Solution on pg. 4
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