HOWTO TAKE CARE OF YOUR BACK Isbackpaincausingyou tomovea littleslowerandmorecautiously? If leftuntreated, chronic back pain can lead to long-term spinal, joint, and possibly nerve damage. Back pain is one of the most common physical complaints that people suffer from and more than 80% of the US population will experience back pain at some point in their lifetime. Back pain can interfere with your ability to bend, kneel, lift, reach, do work and enjoy time with your family. Not to mention, it can make you down right irritable and affect others around you. straight up. This puts your neck, shoulders, spine and hips in natural alignment. While sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can.
2. Lift Properly Picking thingsup isanormalpartofourday.Even ifyoupickupsomething light,your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can then fail. An easy stretching routine everyday can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles thatsupport thespinearecalledyourcoreand includeyourabdominal,pelvis, spinalandhipmuscles.Bykeepingyourcoremusclesstrong,yousupportyourspine andhave theability toeasilycontrol lifting,quickmovements,bendinganda lotmore. 5. Physical Therapy Our physical therapists are medical experts in evaluating spine and body movement. By having a regular check up, you can make sure your body is in good condition to tackle the activities you luv. If you have a history of back pain, injury or are currently experiencingachesandpains,wecananalyzeyourproblemandconstructa treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises we can help you return quickly to feeling your best. Even if you suffer from severe pain we can help you get out of pain and living the life you deserve.
Why do I have Back Pain? Back pain occurs for a number of reasons, but has a few simple root causes: • Weakness in the spine and core muscles of the trunk • Poor posture and strain on the spine from slouched sitting • Repetitive injury to muscles and tissues around the spine from improper lifting
• Limited flexibility of the spine, hips and muscles of the thighs • Poor coordination of the abdominal, pelvic and back muscles
Mostpeopledonotseek treatmentsoonenoughandcontinue tosufferwithanagging ache or pain in their back. They may even feel symptoms travel to the buttocks and legs. Many people feel that not much can be done for back pain and use medication tonumb thepain toget through theday. However, medication mostly masks thepain and does nothing to address the root cause of the problem. Solutions to Back Pain Treating back pain starts with determining the true cause. A thorough evaluation of your movement, strength, posture and joint mobility can tell a lot about the true origins of your pain. Only then, can a proper plan be formulated to get you out of pain quickly and back to the activities you love. Whether you just tweaked your back or have been suffering for a long time, seeing one of our spine specialists can help you return to a more active and pain-free life. 1. Keep a Good Posture When you are standing, imagine a string through the top of your head lifting you
SUDOKU PUZZLE
FALL CROCK POT RECIPE
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Easy Hot Apple Cider
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INGREDIENTS • 1 (64 fluid ounce) bottle apple cider • 3 cinnamon sticks
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• 1 teaspoon whole allspice • 1 teaspoon whole cloves • 1/3 cup brown sugar
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DIRECTIONS In a slow cooker, combine apple cider and cinnamon sticks. Wrap allspice and cloves in a small piece of cheesecloth, and add to pot. Stir in brown sugar. Bring to a boil over high heat. Reduce heat, and keep warm.
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