6 HELPFUL STEPS TO A HEALTHY SPINE
4. Improve Your Flexibility and Strength: Your spine and body is designed to move. Keep your spineflexiblebystretching for10minutesevery day. It is best to get up and move around when possible at work. Stretch your spine out by reachingoverheadand leaningover tooneside, then the other. Also, work on gently twisting at the waist and don’t forget to stretch your
Patient Spotlights “Today I have no pain in the back, leg or foot.” “When I started PT I had pain in my back, right leg and right foot. As the therapy continued it kept getting better. Today I have no pain in the back, leg or foot. Many many thanks to Brittany for a great job!” - David R. “Innovative Therapy was a delight to go to...” “No pain in shoulder blades, 100% better. Left side of neck 100% better. I can now read a book with head lowered for 30 min! InnovativeTherapy was a delight to go to they helped me 100%.” - Jill Q. “The therapists are very professional & well trained.” “All the staff seem very competent and friendly.The therapists are very professional & well trained. I like the mix of hands on & showing me what to do at home to keep me out of trouble.” - Gail O. Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles and nerves. Every second of every day your spine is moving in a delicate balance, even while you breathe! Take care of it and it will take care of you. 1. Eat Right: Nutrition is critical to having a healthy body. The same goes for your spine. Protein rebuilds spinal muscle tissue, ligaments and tendons. Healthy fruits and vegetables contain the vitamins and antioxidants tomake the spine function. They rebuild bone, muscle and connective tissues that are constantly being used throughout the day. 2. Rest: Throughout the day your spine is compressed with standing, sitting and bending. You can actually lose about ½ an inch over the course of a day. Adequate rest in a good position whilesleeping,helpsyoumaintainahealthyspine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up. Thisallows thediscs to rehydrate.Thencontinue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach. 3. Avoid Smoking: Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself.
Exercises designed by Neil Trickett, Dec 16 2014 — Page 2 of
hamstring muscles frequently. Spend 3-4 days a week working on your core strengthwithabdominalmuscleexercises,squatsandotherexercisestokeep your spine and core muscles strong. This supports your spine and allows you to move without stressing the discs or nerves in your back. 5. Improve Your Posture and Balance: Makesure thatyousitproperlywitha straight-backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods as this keeps your spine in a flexed position. Make sure that you keep your spine straight when lifting, using your legs and avoiding twisting. Keep your balance tip-top to activate the small muscles of the spine and use your nervous system. Enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week. 6. Have a Spine Check-up: Have a physical therapist check your spine alignment and function every 6 months to ensure your back is moving how it should. Our physical therapists are the medical experts in helping your back operate as it should. If you are suffering with backaches and pains, come in for a check-up sooner rather than later. Long term aches and pains can mean permanent damage is being done to your spine. Catching back pain early, leads to a healthy spine for life. Child's Pose Preparation: Kneel on the floor, buttocks over heels. Execution: Stretch arms forward far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax. l f r, s E i r t e o ve
Healthy Recipe Spiced Pear Tea
• 1 tbsp honey (optional) • 4 inches stick cinnamon • 1 tsp whole cloves • 6 tea bags • Small orange slices, halved (optional) • Stick cinnamon (optional)
• 1 orange • 3 cups water • 2 (11.3 to 12 oz) cans pear nectar
Using a vegetable peeler, remove three wide strips of peel from the orange; set peel aside. Juice the orange into a large saucepan. Add the water, pear nectar and honey (if using) to orange juice in saucepan. For spice bag: Place the 4 inches of stick cinnamon, the cloves and the orange peel strips in the center of a 6-inch square of double-thickness, 100%-cotton cheesecloth. Bring corners together and tie with 100%-cotton kitchen string. Add spice bag to pear nectar mixture. Bring mixture to boiling; reduce heat. Cover and simmer for 10 minutes. Remove from heat. Add tea bags; cover and let stand for 5 minutes. Remove tea bags and spice bag; discard. Serve in warm mugs. If desired, float orange slices on top of individual servings and serve with additional stick cinnamon.
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