DO NOT LET BACK PAIN SLOW YOU DOWN!
HEALTHY RECIPE
Easy Mango Protein Smoothie INGREDIENTS • 1/2 cup unsweetened vanilla almond milk • 1/2 cup low-fat vanilla Greek yogurt • 1 cup frozen mango chunks (or about 1/2 of a fresh,
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Physical therapists assess your particular condition to identify the contributing factors and address ALL of them. Rather than focusing on one cause of your pain, your physical therapist will address all of the causes. We are skilled at hands-on intervention and exercise selection for the most comprehensive and appropriate intervention to help you resolve your pain and/or restore your function. 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.
chopped mango with 1/2 cup of ice) • 1 scoop vanilla whey protein powder • 1 tsp honey or to taste (optional) • 1 mint sprig (optional)
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
DIRECTIONS Blend mango, ice (if using), yogurt, almond milk, protein powder, and honey together in a blender until smooth. Garnish with a mint sprig if desired, and enjoy!
EXERCISE TO TRY AT HOME
DOUBLE KNEE TO CHEST Try this exercise to help relieve low back pain.
Start on your back with your knees bent. Slowly bring both knees to your chest. Grasp your knees. Hold for 30 seconds and repeat.
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!
253.220.4317 | KintsugiPT.com
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