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. • Lift Properly. You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. • Use Good Posture. When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. • Use Strength Training. Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, walking/running, and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check- ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.
Sources: www.apta.org •www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics •ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
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Exercise Essentials Print sudoku http://1sudoku.com
4 5 1
2
3 7
1 8
1
7
2 9
SUDOKU LEVEL HARD
7
3 6 5
7 2
9 5
6 8
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5 1 Fill in empty squares using digits from 1 to 9. Each digit must be found once and only once per line, per column and per region.
2 1
9 6
7
2 8
5 1
5
4 9
8 6 5
7
8 7
SUPINE LEG TO CHEST Lie flat on your back with both knees bent and your feet flat on the floor. Bring you r knee up toward your chest as high as you can. Use your arms to gently pull your knee further. Return to the starting position, then repeat 6 times. 5 3
3
8
7 1
7
8 1 4
6 4
http://1sudoku.com
n° 315825 - LevelHard
http://1sudoku.com
n°329837 - LevelHard
6
4 7
1
7
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