SAY GOODBYE TO BACK PAIN WITH NATIONAL PT! Back Pain Prevention 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. • Limit Sitting For Too Long Prolonged sitting is not good for your back, or your overall health. Although adjusting your posture while sitting can be helpful, a more effective option is to stand up periodically throughout the day. Limit your sitting to 30-45minutes at a time. The results will be noticeable! • Use Good Posture Our spine is designed tomovewhichmeans our posture should alsomove. The spine does not like to remain in any one position for extended times. Most people slouch and then hold that position for extended periods of time. By finding a “good” posture you can counteract the slouch. When you’re standing, imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out — lifting you up — keeping your hips, spine, shoulders and neck aligned. • Use Strength Training Your body has hundreds of muscles. Thesemuscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train the muscles of your hips, pelvis and spine — your core muscles. • Call our clinic today Visit a physical therapist for a comprehensive assessment and learn what steps you can take to alleviate your pain and prevent further episodes. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a physical therapist. We offer the results you are looking for! Try This Healthy Recipe Heart Healthy Hummus INGREDI ENTS : • 2 cans (16 oz each) reduced-
• 2 garlic cloves, minced • 1/4 tsp cracked black pepper • 1/4 tsp paprika • 3 tbsp tahini (sesame paste) • 2 tbsp chopped Italian flat-leaf parsley
sodium chickpeas, rinsed & drained except for 1/4 cup liquid
• 1 tbsp extra-virgin olive oil • 1/4 cup lemon juice
INSTRUCT IONS : Using a blender or food processor, puree the chickpeas. Add the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.
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