BACK PAIN PREVENTION
(continued from outside) 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 30-45 minutes at a time. The results will be noticeable! Use Good Posture Our spine is designed to move which means our posture should also move. 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. These muscles 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! Sources: https://pubmed.ncbi.nlm.nih.gov/30252425/ https://pubmed.ncbi.nlm.nih.gov/32669487/ https://pubmed.ncbi.nlm.nih.gov/29602304/ https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006555.pub2/full?highlight Abstract=back%7Cexercise%7Cpain%7Cexercis https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004057.pub3/full?highligh tAbstract=back%7Cpain https://pubmed.ncbi.nlm.nih.gov/27285608/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2200681/ https://www.health.harvard.edu/pain/dont-take-back-pain-sitting-down KWWS VXGRNXFRP Qr/HYHO+DUG
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VEGAN BANANA BREAD
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INGREDIENTS • 3 large black bananas • 75ml vegetable/sunflower oil,
plus extra for the tin • 100g brown sugar • 225g plain flour
• 3 heaped tsp baking powder • 3 tsp cinnamon or mixed spice • 50g dried fruit or nuts (optional) DIRECTIONS
Heat oven to 350° F. Mash 3 large black peeled bananas with a fork, then mix well with 75g vegetable or sunflower oil and 100g brown sugar. Add 225g plain flour, 3 heaped tsp baking powder and 3 tsp cinnamon or mixed spice, and combine well. Add 50g dried fruit or nuts, if using. Bake in an oiled, lined 2lb loaf tin for 20 minutes. Check and cover with foil if the cake is browning. Bake for another 20 minutes, or until a skewer comes out clean. https://www.bbcgoodfood.com/recipes/vegan-banana-bread
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