LOWER BACK PAIN & PHYSICAL THERAPY
Physical therapy is a great resource for lower back pain because it addresses the cause of the pain, rather than simply attempting to hide the symptoms. Working with a physical therapist can help you to experience improved range of motion, to restore strength to muscles in your lower back that may have experienced atrophy through lack of use, and also reduce tension in your lower back muscles through targeted massage. When working with a physical therapist, you may also be guided through different lifestyle changes that you can make that can help you begin to overcome your back pain with everyday activities. This can include: • Making changes to the type of shoes that you wear so that your back is getting more support with every step. Sometimes, using special insoles can significantly improve your back pain. • Adjusting your sleeping habits, or perhaps investing in a new mattress so that your back has more support at night. • Using more lumbar support at work or on your commute by using a special chair or chair cover. Lower back pain is a pain in the butt, but you don’t need to deal with it any longer. Reach out to your physical therapist for information and support overcoming lower back pain, and finally find long-term relief. For more information about preventing or treating back pain, contact us at (630) 637-9955. Source: https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts- and-Statistics
OATS WITH APPLES & CRANBERRIES
Relieve Back Pain In Minutes Try this movement if you are experiencing pain.
INGREDIENTS • 1 cup oats • 1 large Granny Smith apple, diced • 1/2 cup fresh cranberries • 3 tbsp maple syrup • 1 tbsp pure vanilla extract • 1 tsp ground cinnamon • 1/2 tspn ground cardamom • 2 pinches of kosher salt • 4 1/2 cups unsweetened almond milk Toppings: • chopped apple • almond slices/chopped almonds
Stretches Lower Back
PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. Repeat 3 times.
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• dried cranberries • ground cinnamon
DIRECTIONS Spray a 2-quart or 4-quart slow cooker insert lightly with cooking spray. Combine the steel cut oats, diced apple, cranberries, maple syrup, vanilla extract, cinnamon, cardamom, salt, and almond milk. Stir tomix thoroughly.Coverandcookon lowheat for6hours (forfirmeroats) to8hours (softeroats with theslightestchew),stirringonceor twice ifpossible.As theoatsarecookinga thin,darkcolored skin may form on top of the oats and they will look slightly dry at first glance. Don’t worry. Go ahead and stir the oats well until they are creamy and smooth. If you prefer looser oats, stir in an additional half cup or so of almond milk. Serve hot and garnish with toppings as desired.
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