Don’t Let Your Back Suffer This Holiday Season
The holidays are upon us! Family events, gift-giving, and great food are all in store for us. But guess what else might be too? Back pain!
As we prep for our holiday season, it’s essential to understand ways to prevent back injuries from occurring. Ability Physiotherapy has put together some tips for taking care of your health during this busy time of year!
Tips for avoiding back pain
With all the decorating and heavy lifting that the holiday season brings, it’s easy to pull a muscle in your back. You might not even notice until days after the injury occurred!
Here are three tips for avoiding back pain this season.
1. Warm-up and stretch first!
Don’t just jump out of bed and begin setting out fake reindeer and decking the halls! Stretch your body out a little bit. Aim to at least be up and moving for about 45 minutes before starting bending or lifting heavy decoration boxes down from the attic!
2. Lift with your knees, not your back.
You knew this one was coming! Always lift with your knees and not your back. Tighten your stomach muscles as you lift an object or lower it to the floor. Avoid twisting your trunk to prevent back injuries.
3. Safety First
You can take simple steps to ensure you are safe while hanging lights or putting up the tree. Take breaks every 30-60 minutes to make sure you aren’t over-extending the muscles in your back as you bend, lift, and reach for items.
Contact Our Clinic Today
You deserve to enjoy your holidays without back pain. If you’re already suffering from a back injury or would like to learn about more ways to prevent one, we’re here for you!
A physiotherapist can assess your condition and symptoms, and create a customized plan that will be aimed at relieving your back pain.
Contact Ability Physiotherapy to schedule an appointment with a physiotherapist so that you can have the best possible holiday season!
Patient Success Story
“Ability Physiotherapy is a clean, bright and upbeat wellness centre in the NE with friendly, kind and accommodating receptionists and dedicated physiotherapists. I worked with Disha for several months on an old painful back injury and after several customized sessions and a comprehensive exercise plan, I’m finally back to normal with no more pain. I’d recommend this clinic to anyone looking for easy-going and kind staff who are committed to helping you get better and with reasonable rates and direct billing options.”
— Kaylee J.
Quick & Easy Healthy Recipe
Loaded Cauliflower Casserole
You’ll never want to eat roasted cauliflower any other way once you try this tasty recipe. Bacon, sour cream and sharp Cheddar cheese coat good-for-you cauliflower in deliciousness for an easy side that will make everyone actually want to eat their vegetables.
Ingredients
- 3 slices bacon
- 1 head cauliflower (about 2 pounds), cut into bite-size pieces
- ½ teaspoon ground pepper
- ¼ teaspoon salt
- 1 ¼ cups shredded sharp Cheddar cheese, divided
- ⅔ cup sour cream
- 4 scallions, sliced, divided
Preheat oven to 425°F. Place bacon in a large nonstick skillet over medium heat; cook until crisp, 6 to 8 minutes. Transfer to a paper-towel-lined plate and let cool. (Reserve the drippings in the pan.) Combine cauliflower, pepper, salt and the bacon drippings in a 9-by-13-inch baking dish. Roast, stirring twice, until tender, about 35 minutes. Meanwhile, combine 1 cup cheese, 2/3 cup sour cream and half the scallions in a small bowl. When the cauliflower is tender, stir the cheese mixture into the cauliflower in the pan. Sprinkle with the remaining 1/4 cup cheese. Bake until hot, 5 to 7 minutes more. Chop the cooled bacon. Sprinkle the hot casserole with the bacon and the remaining scallions.
https://www.eatingwell.com/recipe/269135/loaded-cauliflower-casserole/
Exercise of the Month
Angel On Back
Start by lying flat on your back with your arms straight down by your sides, your palms down, and your legs together. Slowly slide both arms straight up over your head and simultaneously slide both legs outward. Slide your arms back down and your legs back in. Repeat 3 sets, 10 reps each.
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Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
