“Do You Know The 5 Rules To Proper Back Care?” HOW TO TAKE CARE OF YOUR BACK 1. Keep a Good Posture
When you are standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine and hips in natural alignment. With sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can then fail. An easy stretching routine everyday can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core and include your abdominal, pelvis, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting,
quick movements, bending and a lot more.
5. Physical Therapy Our physical therapists are medical experts in evaluating spine and body movement. By having a regular check up, you can make sure your body is in good condition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises we can help you return quickly to feeling your best. Even if you suffer from severe pain we can help you get out of pain and living the life you deserve. Call Today!
Healthy Recipe: Cocoa Banana Walnut Bread
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
INGREDIENTS • 1 cup whole-wheat pastry flour • 3/4 cup cocoa powder • 1 tsp. baking soda • 1 tsp. cinnamon
• 2 Tbs. molasses • 2 ripe bananas, mashed • 1 tsp. vanilla extract • 1/2 cup chopped walnuts
• 1/2 tsp. salt • 1/2 tsp. allspice • 2 large eggs • 1/2 cup brown sugar
Good for mobility
• 3/4 cup plain, low-fat yogurt • 1/3cupcanolaorgrapeseedoil
LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Repeat 8 times on both sides.
DIRECTIONS Preheat oven to 350 degrees and grease a 9-by-5-inch loaf pan. In a large bowl, sift together flour, cocoa, bakingsoda,cinnamon,saltandallspice. Inaseparate bowl, lightly beat eggs, then stir in sugar, yogurt, oil, molasses, bananas and vanilla. Add dry ingredients to wet and mix gently. Fold in walnuts and pour batter into prepared pan. Bake for 45 to 50 minutes, or until a toothpick inserted in the center comes out almost clean. Let cool several minutes before unmolding.
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