Back Pain Prevention SIMPLE SOLUTIONS FOR A LIFE FREE FROM PAIN
A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re first facing the object and standing as close as possible. Then squat while keeping your spine straight. Pull your tummy in a bit and lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. A slight arch in your back is a good thing. Use Strength Training Your body has hundreds of muscles. These muscles protect and controlyourspine.By liftingweights,walking,runningandswimming, youcankeepthemstrong.Trainyourcoremuscles. Indoingso,you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check- ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. Take charge of your back pain by calling us 303-799-6336 or by visiting our website at ptprovidence.com. We can help get your life back. Sources: www.apta.org • www.acatoday.org/Patients/Health-Wellness-Information/Back- Pain-Facts-and-Statistics • www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/ Fact-Sheets/Low-Back-Pain-Fact-Sheet FromOur Kitchen to Yours BRAN FL AX MUFFINS A great breakfast item for your guests or a healthy snack when you’re on the go! Ingredients • 1-1/2 cups whole wheat flour* • 3/4 cup flaxseed meal (Bob’s Red Mill Flaxseed Meal is great!) • 3/4 cup oat bran cereal (or rolled oats) • 1 cup brown sugar • 2 tsp baking soda • 1 tsp baking powder • 1/2 tsp salt • 2 tsp ground cinnamon • 1-1/2 cups carrots finely shredded • 2 apples peeled & shredded • 1/2 cup raisins (optional) • 1 cup chopped nuts • 3/4 cup milk (almond milk or coconut milk can be substituted) • 2 eggs beaten • 1 tsp vanilla extract *Canalsousewhite flourorgluten-free flour likePamela’sBakingandPancakeMix Instructions 1. Mix together flour, Bob’s Red Mill Flaxseed Meal, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon in a large bowl. 2. Stir in carrots, apples, raisins (if desired) and nuts. Combine milk, beaten eggs and vanilla. Pour liquid ingredients into dry ingredients. Stir until ingredients are moistened. DO NOT OVER MIX. 3. Fill muffin cups 3/4 full. Bake at 350 degrees F for 15-20 minutes. Yield: 15 medium muffins
Laura’s Corner With the holidays thick upon us, there is so much to think about…to do…to give. For the mostpart, I love theholidaysandall that they represent. But in the clinic with my patients, I see the toll the holidays can take – on the heart, the soul and the body. Whatever this holiday season brings for you, please remembertotakecareofYOU!Self-care isnot self-indulgent. It issmart.And it is themost,sureway thatyouwill maintain your sanity and your health this holiday season and into thenewyear. In thebookSelfCare for theRealWorld,authorNadia Narain and Katia Narain Phillips give us ideas that help transform our thoughts and our behaviors to be more loving and caring of ourselves – and it’s not rocket science. Simple things like getting to bed by 10:30 PM, feeding ourselves, and taking some time each day to rest, (not work, clean, organize, drive, or care for others), helps us to pay attention to the personal needs of our wonderful bodies. We are not machines – and yet in a biological sense, we are. You would not expect your car to run without tires, gas, and oil. How much more precious are you than your car? So, this holiday season, I leave you with a thought to ponder from their text: “…self-care is learning to look after your own self as you would a child or a very dear friend – with love, kindness and patience.” So, what can you do each day to practice a little more self-care? You deserve it. Keep it simple. Start today. I can’t wait to hear about how it transforms your life! Hugs and warm thoughts,
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