BUILDING CORE STRENGTH TO RELIEVE BACK PAIN
INGREDIENTS For 4 Servings • Pepper, to taste • ⅛ teaspoon chili powder • 1 avocado, cubed, divided • 2 chicken breasts, cooked and shredded • 1 stalk celery, diced • 2 tablespoons red onion, diced • Kosher salt, to taste • Bread, low-carb, for serving, optional AVOCADO CHICKEN SALAD INSTRUCTIONS 1. In a blender or food processor, combine the yogurt, lime juice, pepper, and chili powder and pulse to combine. Add ½ of the avocado and blend until creamy. 2. In a medium bowl, combine the chicken, yogurt sauce, celery, the remaining ½ avocado, onion, and salt. Mix until well combined. 3. Serve on low-carb bread and garnish with cilantro, or as desired. You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core. There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back. Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches • ⅔ cup greek yogurt, plain • 1 tablespoon lime juice www.proactivephysicaltherapy.health
MALVERN Physical Therapy
or leg lifts. Light weight-training activities are also frequently helpful, as are balance-based activities like yoga.
If you haven’t spent much time building core strength in the past, then working with a physical therapist is a great place to start. Your physical therapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us.
EXERCISE ESSENTIALS Helps Core Strength www.simpleset.net SINGLE LEG STANCE - FORWARD Stand on one leg and maintain your balance. Next, hold your leg out in front of your body. Then return to original position. Maintain a slightly bent knee on the stance side.
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