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. REPEAT TRUNK FLEXION | TO FLOOR Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 10 times. EXERCISE OF THE MONTH This exercise is designed for pain prevention call your therapist if you are experiencing any pain!
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
Strengthens Back
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HEALTHY RECIPE Feta Chicken Burger
INGREDIENTS •1/4 cup finely chopped cucumber • 1/4 cup reduced-fat mayonnaise • 1/2 cup chopped roasted sweet red pepper • 1 tsp garlic powder
• 1/2 tsp Greek seasoning • 1/4 tsp pepper
• 1-1/2 lbs lean ground chicken • 1 cup crumbled feta cheese • 6 whole wheat hamburger buns • Optional: lettuce leaves & tomato slices
INSTRUCTIONS Preheat broiler. Mix cucumber and mayonnaise. For burgers, mix red pepper and seasonings. Add chicken and cheese; mix lightly but thoroughly. Shape into six 1/2-in.-thick patties. Broil burgers 4 in. from heat until a thermometer reads 165°, 3-4 minutes per side. Serve in buns with cucumber sauce. If desired, top with lettuce and tomato.
https://www.tasteofhome.com/recipes/feta-chicken-burgers/
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