LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side- to-side. Perform this 10-15 times in each direction. Stretches Lower Back www.simpleset.net EXERCISE OF THE MONTH Try this movement if you are experiencing back pain.
Understanding Why Your Back Hurts
The most common type of back pain is called Mechanical Low Back Pain. This type of pain is caused by overstretching of ligaments, joint capsules or muscles in your back. If overstretched, these tissues can tear and cause pain and limited mobility. Injury can occur abruptly such as lifting a heavy weight or slowly by assuming sustained postures or repeated movements that overstretch the tissues. Different factors can make you more susceptible to these injuries. These factors include:
• Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts.
• Prolonged periods of poor posture especially with sitting, or repetitive activities like frequent bending and twisting at work or at home.
• Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the support structures around your vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. Flexibility exercises targeting the back and hip muscles can also reduce stress to your back with everyday activity. How Physical Therapy Helps Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Our goal at Shoreline Physical Therapy is to make sure each patient fully understands their underlying back condition and has the knowledge to accurately self assess changes to their condition. We strive to teach each patient how to consistently apply self treatment procedures to effectively improve their condition in the short term and,more importantly, be successful in long term management of their spinal health.
HEALTHY RECIPE
Cabbage Creole INGREDIENTS
•1 (10 ounce) can Rotel tomatoes and green chilies •1 (10 ounce) can cheddar cheese soup
•1lb ground beef
•1 medium onion
•1 medium green pepper
•1 medium cabbage
•Salt and pepper
INSTRUCTIONS Chop the onion and green pepper. Slice the cabbage. In a large pan, brown the ground beef with the onions and peppers. Drain and remove from pan. Put the sliced cabbage in the pan; add the Rotel tomatoes. Cook on medium heat until cabbage is tender. Add the meat mixture to the cabbage and stir well. Stir in the cheese soup until well blended. Cover and cook over low heat for at least 1 and half hours, maybe longer. Add salt and pepper to taste.
For more information about overcoming back pain, call Shoreline Physical Therapy today!
CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN 910-791-0396
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