H aving experienced back pain myself, I created a series of stretches that shape the way my patients think about and seek treatment for their back pain. Life after a back injury is possible, but it all depends on the foundation you set in your recovery. Complete these stretches in order, and you will be well on your way to living a pain-free life. Exercise 1: Single Knee to Chest . Lay flat on your back. Pull your left knee toward your chest while keeping your right knee flat. This will target your glute muscle and your upper hamstrings while opening the space (foramina) in the lower back. This allows your nerves more room to exit the spinal canal and travel down the legs. Hold this stretch for 30 seconds and rest. Repeat three times on one side before switching legs. Exercise 2: Piriformis StretchWith Push . Lay flat on your back with your knees bent and feet flat on the ground. Place your left ankle on your right knee. Place your left hand on your left knee and gently push forward. You should feel this stretch in your hip joint and buttock as it works your piriformis muscle. Hold this stretch for 30 seconds and rest. Repeat three times on one side before switching legs. THE FORMULA The Gilbert Sequence
90-degree angle with your elbows resting directly under your shoulders. Your forearms should rest straight out in front of your body. Maintain this position for one minute, without lowering your chest to the ground. The main purpose of this exercise is to restore lordosis (the curvature of the spine) to the lumbar spine, which can improve posture and relieve pressure on the spine. Exercise 4: Hip Flexor Stretch . Start in a resting lunge position. Inch your toe out to create a split stance wide enough so that your knee does not go past your toe. Lean forward, leading with your hips, toward your toe until you feel a stretch in the front of your hip and the thigh of your back leg resting on the ground. Hold this stretch for 30 seconds and rest. Repeat three times on one side before switching legs. Exercise 5: Hamstring Stretch . Lay flat on your back. Lift your left leg in the air and place a towel or stretching band in the middle of your foot. Grasping the ends of your towel or band and keeping your right leg flat on the ground, pull your left leg as far back as you can while maintaining a comfortable stretch. Hold for 30 seconds and rest. Repeat three times on one side before switching legs. This series of simple, yet effective, stretches should never take you more than 20 minutes, which means it will be easy to implement into your everyday life. Complete this routine daily, and you will be well on your way to experiencing a back-pain-free life.
Exercise 3: Prone on Elbows . Lay flat on your stomach and push up onto your elbows without raising your hips. Your arms should make a
Take a Break
It’s a great time of year to warm up with a cup of soup, and this comforting, guilt-free dish comes together in a flash. SAUSAGE AND BARLEY SOUP
INGREDIENTS
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Cooking spray
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tomatoes, and barley to sausage in pan. Bring mixture to a boil over high heat; cover, reduce heat to low, and simmer 10 minutes. Stir in spinach; cook 1 minute or until spinach wilts. 1 (141/2-ounce) can Italian- style stewed tomatoes, undrained and chopped 1/4 cup uncooked quick- cooking barley 1 cup coarsely chopped fresh baby spinach
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6 ounces turkey breakfast sausage 21/2 cups frozen bell pepper stir-fry
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2 cups water
DIRECTIONS
1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add sausage; cook 3 minutes or until browned. Remove from heat. 2. While sausage cooks, place
3. Add stir-fry puree,
stir-fry and 2 cups water in a blender; process until smooth.
Recipe courtesy of CookingLight.com.
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