Silver Creek PT: Back Pain & Difficulty Walking

Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH

How To Fix Your Stride

Loosens Lower Back

PRESS UP While lying on your stomach, place your hands under your shoulders as if you are going to do a push-up. While keeping your hips on the table, lift your upper body off the table, making sure to get to the end- range. Repeat as indicated by your therapist.

When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs. This may mean upgrading from your minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time.

If you are unsure of completing these exercises or experience pain when doing so, stop and consult your physical therapist.

HEALTHY RECIPE Juicy Baked Chicken Breast

INGREDIENTS • 4 (7 to 8 oz) boneless, skinless chicken breasts • 2 tsp olive oil

• 1/2 tsp black pepper • 1/2 tsp garlic powder • 1/2 tsp onion powder • 1/2 tsp cumin

• 3 tbsp brown sugar • 1 tbsp chili powder • 1 tsp parsley flakes • 1/2 tsp salt

Pre heat oven to 425 degrees F. Line a baking sheet with foil and spray with non-stick spray. Place the chicken breasts between two sheets of parchment paper and pound to an even thickness. Drizzle both sides of chicken with olive oil. Combine seasonings and sprinkle generously over both sides of the chicken breasts. Bake for 20 minutes. Remove from oven and cover loosely with foil for 5 minutes before slicing. INSTRUCTIONS

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