WoodAssociatesPT_Getting to The Core of Back and Neck Pain

DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides. Strengthens Core www.simpleset.net Try this simple exercise to help you feel better! EXERCISE OF THE MONTH

Core Strength and Back Pain

You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary for just about every action that you engage in. Everything from walking and running and swimming to sitting and driving requires you to engage your core. There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back. Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches or leg lifts. Light weight-training activities are also frequently helpful, as are balance-based activities like yoga. If you haven’t spent much time building core strength in the past, then working with a physical therapist is a great place to start. Your physical therapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us.

HEALTHY RECIPE Spicy Lemon Garlic Baked Tilapia

INGREDIENTS

• 4-6 Tilapia Fillets • 1 Tbsp Lemon Juice • 3 Tbsp Butter • 1 Tsp Garlic Minced • 1/2 Tsp Red Chilli Powder

• Salt To Taste • 1/2 Tsp Black Pepper Freshly Cracked • 1 Lemon Cut Into Thin Slices • 2 Tbsp Fresh Parsley Chopped

DIRECTIONS

• Wash the tilapia fillets and pat them dry. • Arrange the fillets in a baking tray. • Mix lemon juice, butter, garlic, red chili powder, salt, and black pepper in a bowl. • Pour this mixture over the tilapia. • Arrange lemon slices in between the fillets.

• Pre-heat the oven to 180 degrees C (350 Degrees F). • Bake the fish for 15-20 minutes. • Garnish with fresh parsley. • Serve hot.

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