AVOID BACK PAIN BY IMPROVING YOUR SPINE HEALTH
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backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods, as this keeps your spine in a flexed position. When lifting, make sure you keep your spine straight, lift with your legs, and avoid twisting. Proper balance is important for both the small muscles of your spine and your nervous system. You can enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week. 6. Go to a physical therapist for spine check-ups. Your physical therapist can check your spine alignment to check for areas that could be improved. It is wise to have your spine checked every 6 months, in order to ensure your back is moving how it should. Our physical therapists are experts in the field of spine health who can help your back operate as it should. If you have been living with back pain, or you’d like to avoid potential back pain, don’t hesitate to contact us today. By catching back pain early, we can resolve the issue so it doesn’t progress. Don’t live with the limits of back pain – improve your spine health with us today!
3. Give up cigarettes. Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself. 4. Work on the flexibility and strength of your spine. Your body is meant to move – this is the most important purpose of the spine. You can make sure your spine remains flexible by stretching for 10 minutes every day. It is also important to make time to move around when possible at work. Stretch your spine out by reaching overhead and leaning over to one side, then the other. You can also focus on gently twisting at the waist and stretching your hamstrings. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, so you can keep your spine and core muscles strong. A strong spine and core allow you to move without stressing the discs or nerves in your back. 5. Maintain proper posture and balance. If you sit at a desk during the day, make sure you are sitting in a straight- EXERC I SE ESSENT I ALS TRY TH I S EXERC I SE TO REL I EVE BACK PA IN
TAST Y REC I PE WHITE CHOCOLATE RASPBERRY SMOOTHIE
INGREDIENTS • 1 tbsp white chocolate chips • 1/2 cup nonfat vanilla greek yogurt • 3/4 cup frozen raspberries • 1 cup almond milk • 1/2 cup ice • Fresh raspberries for garnish
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DIRECTIONS In a small microwave-safe bowl, heat white chocolate chips for about 30 seconds and stir until smooth and melted through. Set aside to cool slightly. Add all ingredients, including melted chocolate, to a blender (or bullet, food processor, etc). Blend until smooth. Pour into glasses and top with fresh berries. Enjoy! FARMINGDALE PHYSICAL THERAPY WEST 516-731-3583 FarmingdalePhysicalTherapyWest.com LAKE SHORE PHYSICAL THERAPY 631-676-3573 LakeshorePhysicalTherapyNY.com
R E P E AT T RUNK F L E X I ON | TO F LOOR Sit in a chair with good posture. Hands on your 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.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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