PhysiotherapyCenterLTD_Stand Up To Sciatica!

AVOID ACHES & PAINS IN THE GARDEN Common gardening activities, such as digging, planting, weeding, mulching, and rakingcancausestressandstrainonmusclesand joints.This isespecially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping.

• Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow. • Ifkneelingonbothkneescausesdiscomfort inyourback, trykneelingonone and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • Ifkneelingor leaningdown to thegroundcausessignificantpain inyourback or knees, consider using elevated planters to do your gardening. •Avoidbendingyourwristupwardswhenpulling thingsorusinggardening tools. Instead,keepyourwriststraightanduseyourshouldermuscles topulland lift. • End your gardening session with some gentle backward bending of your low back,ashortwalkand lightstretching,similartostretchesdonebeforestarting.

Author: Andrea Avruskin PT, DPT

Raspberry Peach Cobbler With Oatmeal Pecan Crumble INGREDIENTS • 3 large peaches, skinned and cut into ¼” slices • ½ cup of fresh raspberries • Juice of 1 lemon • ⅛ teaspoon of ground cinnamon • 1 tablespoon of arrowroot OATMEAL PECAN CRUMBLE • ⅓ cup of rolled oats • ⅓ cup of white whole wheat flour • ¼ cup of pecan, chopped • ⅓ cup of brown sugar • ½ teaspoon of ground cinnamon • ¼ teaspoon of ground nutmeg • 2 tablespoons of butter, melted INSTRUCTIONS 1. Preheat oven to 350 degrees F. 2. In a small bowl, add peaches, ground cinnamon, arrowroot, and lemon juice. Toss to coat. 3. Add raspberries and gently toss. 4. Add raspberry peach mixture to a small sprayed 4x4 baking dish. 5. In a small bowl, add rolled oats, white whole wheat flour, pecans, brown sugar, ground cinnamon, ground nutmeg, and melted butter. Mix well until combined. 6. Sprinkle on top of raspberry peach mixture. 7. Bake for 30 minutes.

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