TIPS TO PREVENT BACK PAIN
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 by: • LIFTING PROPERLY You pick things up every day. To ensure you are lifting correctly, make sure you’re facing the object, squat down by bending your knees while keeping your spine straight and lift with your leg muscles. Using proper form will reduce the pressure and stress sustained by your spine. • USING 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. • USING 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. It never hurts to visit a Physiotherapist, Chiropractor, or Massage 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!
MAKE HYDRATION A HABIT
Many people are too busy with summer plans to pause for a water break, to the point where they may forget to quench their thirst. However, it’s important to stay hydrated as it can help you maintain your energy and focus, reduce muscle tension and help you maintain a healthy weight. To improve your drinking habits, try these simple ways to stay hydrated this summer: 1. Always carry a water bottle. If you have a bottle within arm’s reach, it’s likely that you’ll constantly sip from it throughout the day, without having to make a conscious effort. 2. When you’re feeling frazzled or stressed, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. 3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day while enjoying the health benefits of the herbal tea. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. Also, as aging impairs the body’s natural thirst mechanisms, it is especially important for elderly adults to drink water to avoid becoming dehydrated.
For more information about back pain prevention or the pain relief you can achieve with physiotherapy, visit our website at progressivesportsmedicine.ca
MEET THE STAFF
HEALTHY RECIPE BLACKENED CHICKEN WITH AVOCADO CREAM SAUCE
INGREDIENTS • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ avocado
• ½ cup plain, Greek yogurt • 1 tsp lemon juice • ½ tsp garlic powder • 1 tsp salt • 2 tbsp green onions, thinly sliced
MICHAEL J. COOK Registered Massage Therapist BRITTANY B T , DC, BSc Kin, Chiropractor
Michael combines the best aspects of Massage, Acupuncture and Athletic Therapy to provide a safe but aggressive and effective, individualized rehabilitation programs ensuring the patient Dr. Brittany Boot completed her undergraduate ed cation at Dalhousie University where she completed a 4-year Kinesiology program. She subsequently attended the Canadian Memorial
reaches their optimal goals quickly and economically. ChiropracticCollege inT rontoandgr duatedasaDoctorofChiropractic. Brittney has completed various courses and certifications including AthleticandClinicalTaping,SoftTissueReleaseTherapy,MuscleRelease Therapy, Instrument Assisted Mobilization Therapy and Functional Integrated Acupuncture. She is currently completing her Chiropractic Sports Sciences Residency program. Brittany enjoys working with sports teams and has been the trainer for university, collegiate and national level teams including the 2017 Eastern Canada Cup and 2018 Canadian World Junior A Hockey Championships.
DIRECTIONS Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.
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