STRENGTHEN YOUR CORE ON YOUR OWN
There are also a few tips you can do on your own, either before PT treatments or in combination with them, in order to strengthen your core and relieve your pain. These include: 1. Improving your posture. Make sure to stand up frequently, at least every 30 minutes, and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing, making adjustments as needed. 2. Avoiding injury. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. It is important to lift with your legs, rather than your back. Our experts can show you proper body mechanics with everyday tasks. 3. Getting adequate rest and exercise. Every day takes a toll on your body, even if you don’t realize it. Sleep deprivation can actually worsen your pain tolerance and decrease your strength. Relaxing and sleeping helps your body to rejuvenate after a long day, and those hours before 12 a.m. are especially important. Exercising can help you fall asleep earlier, allowing you to wake
up feeling refreshed the next day. By taking a walk for at least 30 minutes every day, you can get better sleep at night, in addition to improving your strength, flexibility, and heart health. 4. Eating nutritious meals. If you are in pain, it is incredibly important to eat the right foods. A poor diet can aggravate your pain by causing further inflammation, especially when eating processed or fried foods. Instead, make it a habit to eat vegetables, fruits, and lean protein. It is also important to drink a lot of water, as dehydration can dry out your tissues. Keep a glass of water by your desk and refill it during the day so you (and your tissues) stay hydrated. 5. Getting expert help. The best solution for your back or neck pain is to restore proper movement, strength, and coordination for maximum results. At Fyzical our physical therapists are here to help you improve your function and relieve your pain. If you are looking to strengthen your core, relieve your pain, and improve your overall health, contact us today!
WHAT IS FYZICAL® FIRST?
1. Go to our website: www.fyzical.com/camas 2. Select the button at the top – REQUEST APPOINTMENT 3. Fill out and submit the form online 4. Within 24 hours (Monday-Friday), one of our PhysicalTherapists will review your form and contact you directly Call our office to schedule a phone call or face-to-face consultation with one of our Doctors of Physical Therapy. Print sudoku http://1sud ku.com
Don’t delay relief by waiting on an appointment with your physician to get a script for physical therapy. Let’s go straight to the source of your symptoms for lasting relief.
It’s time to call FYZICAL® if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
HEALTHY RECIPE ORANGE CRANBERRY BREAD
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INGREDIENTS •2 cups white whole wheat flour •1/2 cup sugar •1 teaspoon baking powder •1/2 teaspoon baking soda
•1/2 teaspoon salt •1 cup fresh cranberries •1 teaspoon orange zest •1/3 cup coconut oil, melted •3/4 cup fresh orange juice •1 egg
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DIRECTIONS Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy!
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http://1sudoku.com
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Recipe: https://www.joyfulhealthyeats.com/moist-orange-cranberry-bread/
CALL TODAY! (360) 210-5440
www.fyzical.com/camas
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