HOW TO PREVENT YOUR BACK PAIN!
www.bimcpt.com 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 facing the object. Squat, keeping your spine straight. 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. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, 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 INGREDIENTS • 1 (28oz.) can whole tomatoes • 1 (12oz.) jar roasted red peppers, drained • 1/4 cup of half and half • 1 1/2 teaspoons kosher salt • 1 teaspoon sugar • 1/2 teaspoon freshly ground black ground pepper • 2 garlic cloves TOMATO AND RED PEPPER SOUP INSTRUCTIONS Process all ingredients and 1/4 cup of water in a food processor until smooth, stopping to scrape down sides as needed. Transfer your mixture to a medium sized saucepan, and cook over medium-high heat, stirring often, for 8 minutes or until hot.
back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.
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
EXERC I SE ESSENT I AL S Helps Low Back Pain www.simpleset.net REPEAT TRUNK FLEXION Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up.
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