AppalachianPT: Is Back Pain Slowing Things Down?

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, 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: http://www.apta.org/

https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

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CHICKEN & MUSHROOMMARSALA

INGREDIENTS • 4 chicken breast cutlets • ½ tsp ground pepper • ¼ tsp kosher salt plus ⅛ teaspoon • ¼ cup all-purpose flour

• 8 oz shiitake mushrooms • ½ cup chopped yellow onion • 1 tsp fresh thyme leaves, plus more for garnish • ½ cup Marsala • ½ cup unsalted chicken broth • ½ tbsp butter

• 3 tbsp extra-virgin olive oil • 8 oz cremini mushrooms

DIRECTIONS Season chicken with ¼ teaspoon each with pepper and salt. Place flour in a shallow dish a dredge the cutlets in it, pressing gently to fully coat. Heat 1 tablespoon oil in a large skil over medium-high heat until shimmering. Add half the cutlets and cook until lightly brown 2 to 3 minutes per side. Transfer to a plate. Repeat with 1 tablespoon oil and the remaini cutlets. Cover to keep warm. Add the remaining 1 tablespoon oil and creminis to the p cook, stirring occasionally until tender, 4 to 6 minutes. Transfer to a bowl. Add shiitakes the pan and cook, stirring occasionally until tender, 4 to 6 minutes. Transfer to the bowl a season with the remaining ⅛ teaspoon salt. Add onion, thyme and the remaining ¼ teaspo pepper to the pan; cook, stirring often, until the onion is translucent, 2 to 3 minutes. Ret the mushrooms to the pan. Stir in Marsala and broth, scraping up any browned bits. Sim over medium heat until slightly reduced, about 2 minutes. Remove from heat and stir in butt Serve the chicken topped with the sauce.

www.aptfc.com

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