BACK PAIN PREVENTION S I MP L E S O LU T I ON S F O R A L I F E F R E E F ROM PA I N
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 first facing the object and standing as close as possible. Then squat while 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 Yourbodyhashundredsofmuscles.Thesemusclesprotectandcontrol your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. Itneverhurtstovisitaphysicaltherapist,either.Getregularcheck-ups, andmakesureyourbody is ingoodcondition. Ifyouhaveahistoryofback 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. Take charge of your back pain by calling us (Leesburg: 703- 794-5581, Lansdowne: 703-794-5587) or visiting our website at www.www.trademarkpc.com. Take charge of your back pain by calling us 219.319.0110 or by visiting our website at www.trademarkpc.com. We can help get your life back.
Sources: www.apta.org•www.acatoday.org/Patients/Health-Wellness-Information/ Back-Pain-Facts-and-Statistics•www.ninds.nih.gov/Disorders/Patient-Caregiver- Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
STRAWBERRY/CHOCOLATE GREEK YOGURT BARK
MEET OUR TEAM: T INA MASSEY, NSCA-CPT
INGREDIENTS • 3 cups whole-milk plain Greek yogurt • ¼ cup pure maple syrup or honey
Tina is a personal trainer, certified by the National Strength and Conditioning Association (NSCA). She designs personalizedtrainingprograms forclientsof allagesthatcatertotheirgoalsandabilities. Sheholdsadegree inExerciseScience from Trinity Christian College, where she was a member of the NCCAA National Champion volleyball team.She iscurrentlyavolleyball coach at South Suburban College and has been coaching youth club volleyball for 7 years.
• 1 teaspoon vanilla extract • 1½ cups sliced strawberries • ¼ cup mini chocolate chips DIRECTIONS
Line a rimmed baking sheet with parchment paper. Stir yogurt, maple syrup (or honey) and vanilla in a medium bowl. Spread on the prepared baking sheet into a 10-by-15-inch rectangle.Scatter thestrawberrieson topand sprinklewithchocolatechips.Freezeuntilvery firm, at least 3 hours. To serve, cut or break into32pieces.Tomakeahead:Freezeairtight betweensheetsofparchmentforupto1month; let stand at room temperature for 15 minutes before serving. Equipment: Parchment paper
YOU CAN BE FREE OF YOUR BACK PAIN! CALL TODAY OR VISIT US AT WWW.TRADEMARKPC.COM
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