The best time of the year does come with a few downsides for some, and that includes increased back pain. No, you’re not crazy for thinking your pain worsens during the holiday season. In fact, this happens for multiple reasons. Not only does the cold affect our joints and muscles, but preparing for Thanksgiving and Christmas can also bring additional stress on your back. Just decorating the house alone involves climbing ladders to put up lights or bending down to dig for ornaments. These activities involve repeated motions you likely don’t do regularly. Additionally, most of us probably don’t do any form of warmup exercise before we decorate the house! Other causes for holiday back pain can include extended periods of standing, whether you’re cooking a Christmas feast or shopping all over town. If traveling, then sitting for too long could also be the culprit for your pain. Of course, the stress from holiday planning can also take a toll on your body and UNWRAP THE CAUSES OF HOLIDAY BACK PAIN Don’t Let Discomfort Dampen Your Christmas Celebrations
increase your pain. So, how can you find relief? HOW TO REDUCE HOLIDAY BACK PAIN Don’t wait until 2024 to alleviate your discomfort. You can practice a few techniques this season to help reduce your pain and even prevent future aches:
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Stretch and warm up before any physical activity. Incorporate light physical activity into your routine to help increase your strength and core muscles, which will better support your back. Cook as a group to help shorten the time you stand in front of the stove. Manage your stress as best you can by resting when needed, staying hydrated, and planning ahead to reduce last-minute chaos. Walking and yoga can be great ways to increase your activity level and reduce stress! If nothing seems to work, and you still feel pain, visit the Kinetic PT team. We offer free screenings to help you better understand why you’re experiencing pain and how we can help you relieve it. Call 847-515-8970 to schedule an appointment and start working toward a pain-free 2024!
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Sudoku
INGREDIENTS • 2 1/2 cups water • 1/2 cup brown basmati rice • 2 tsp vegetable bouillon powder • 1 bay leaf • 1 tsp grapeseed oil • 2 skinless chicken breasts, chopped Did someone say, “Healthy chicken with tangy blue cheese”? We thought so! Chicken, Leek, and Blue Cheese Pilaf
• 1 leek, thinly sliced • 2 zucchini, thinly sliced • 1 cup frozen peas • 4 walnut halves, broken • 1/4 cup crumbled Gorgonzola cheese
DIRECTIONS 1. In a large pot, add water, rice, bouillon powder, and bay leaf. Cover, bring to a boil, then reduce the heat and simmer for 20 minutes. 2. Meanwhile, in a large frying pan, heat oil and stir-fry chicken over medium-high heat until just cooked. Remove from pan, then fry leek until soft. Add zucchini, stir-fry for a few minutes more, then add peas. 3. When the rice is cooked, add it and any liquid from the pot to the vegetables. Return chicken to the pan, then cover and cook for 5 minutes more. Stir in walnuts and cheese and serve hot.
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