Trademark_Relieving Low Back, Hip and Knee Pain


Amy Van Vossen, DPT, Cert. MDT When I was sixteen years old, working my first job at a local grocery store, I was stocking canned goods on the shelves. I really had to stretch to reach the top shelf, and I was bending up and down repeatedly. Then, all of a sudden, zing! I felt a sharp pain in the right side of my back and my muscles immediately tightened up. I was afraid to move. What was happening? That was just my first experience with back pain, at only sixteen. Each year I would have multiple episodes of “throwing out my back.” The pain would last a few days and subside. Each for different reasons. Leaning over the kitchen sink to open a stubborn window, yep… 3 days down. Did yard work all day without taking a break, yep… 2 days down. I can’t be the only one who has dealt with this recurring back pain issue that seems to just be a part of our everyday lives. Can it really be that common? Did you know that 50-80% of the adult population will experience back pain at some point in their life? Wow! Seeing those TAST Y REC I PE ORANGE CRANBERRY BREAD

numbers almost makes back pain feel normal. In fact, back pain is known for its recurring episodes and persistent symptoms. So why does it keep happening? There are two factors that have the closest association with the development of back pain. 1. Poor sitting posture: Slouched sitting places the spine in a flexed position and is identical to the fully flexed standing posture. In the sitting position the more the spine is compressed, the greater the pressure on the discs between your spinal bones. In fact, the pressure on the disc increases up to 80% in full flexion! This puts you at a greater risk for disc degeneration and/or disc herniations. 2. Frequency of bending: From rising out of bed in the morning until returning to bed at night, people are predominately in flexed spinal postures and activities. Did you know the average person performs some level of spinal bending (or flexion) 3-5,000 times/day? Sitting on the toilet, tying our shoes, loading the dishwasher,

driving in our car, picking up our children/ grandchildren, leaning over the sink to brush our teeth… The list goes on and on. We bend forward literally all day. Do we ever extend? Rarely. We already know all this bending puts greater and greater pressure on our spinal bones and discs. But what does extending do? Research shows that disc pressure is actually reduced by 35% in extension. So how can we combat these forward bending stressors throughout the day? 1. If you are sitting, sit with a lumbar roll. 2. Get up every 30 minutes to move around. 3. Focus on back neutral position when you are bending. 4. Get on your stomach (on the floor or bed) and prop on your elbows like a kid watching TV for 3-5 minutes, 1-2x/day (continue as long as you are no worse). 5. If your back pain does not resolve within 2-3 days, see your Physical Therapist!

• 1/2 teaspoon salt • 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg

Ingredients • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda

Directions Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, bakingsoda,salt,cranberries,andorangezest.Gentlystir. Inaseparate medium-sizedbowl,addcoconutoil,freshorange juice,andanegg.Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes.

Remove and let cool for 5 minutes. Serve and enjoy! Recipe:


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