Swimming and Back Pain

10450877_776313239068118_3563667225533959382_nSwimming is an excellent form of low impact aerobic conditioning that is easy on the back and spine. With swimming there is practically no impact on the spinal structures. The water supports the body, relieving stress on all the joints in the body.

I like to modify my swimming strokes. I roll my body to the side and keep my chin in the water slightly lifting my mouth when taking breaths during the crawl.  This prevents jerking my head backward.  Doing this reduces the amount of movement in the neck while swimming.  I sometimes use a snorkel to eliminate the need to move my head for breathing.

I enjoy walking with weights from side to side in the pool in at least waist deep water.  I love exercising in the water for relief of lower back pain and neck pain.  It is an easy fun way to stay cool, workout and feel super energized!

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Relief for Back Pain

Pelvic Tilt  Lie on your back with your knees bent and feet flat on the floor. In this relaxed position, the small of your back will not be touching the floor.

Tighten your abdominal muscles so that the small of your back presses against the floor. Hold for 5 seconds, and then relax. Repeat this move 3 times.

Take a deep breath and on the exhale contract your abdominals, pulling your belly button towards your spine. Hold for 5 to 10 seconds. Repeat 3 times.

Knees to Chest Stretch  Lift one knee at a time to chest. Hold for 20 seconds. Repeat on other knee. Repeat 3 times.







Spinal Stretch 

Contract your abdominals, bring one knee up, and lift over leg. Hold for 20 seconds. Repeat on other knee. Repeat 3 times.

More easy stretching and exercises to relieve back pain: http://www.pamprentice2020.com/plb-video/

Amazing Pizza Crust!

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Easy to follow video, yummy crunchy quinoa pizza crust recipe: https://www.facebook.com/CookingLight/videos/10153166397498773/?fref=nfYummy 

Quinoa has 8g of protein per cup, it is a complete protein, which means it has all the essential amino acid your body needs. It is moderate in calories, 220 per cup.