Exercise your core. Strong core muscles are important to provide support for the lower back and avoid injury

Did you know…..Whether you spend your day sitting in an office chair or driving, you’re probably … According to the Mayo Clinic, four out of five people will suffer back pain at some point. It goes without saying that the services of a lower back pain chiropractor have never been in greater demand. Moreover, age can also take a toll on your body and most of us first notice back pain after age 30.

The good news. Here are a few Tips to prevent lower back pain.

Exercise your core. Strong core muscles are important to provide support for the lower back and avoid injury. Low-impact cardiovascular exercise-like exercise walking-increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back.

Tips to prevent lower back pain

Exercise your core. Strong core muscles are important to provide support for the lower back and avoid injury. Low-impact cardiovascular exercise-like exercise walking-increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back.

If exercise seems impossible to you, make small goals to slowly get yourself moving, such as going up and down your stairs 3 times in a row, walking with a friend, or sitting on an exercise ball for 20 minutes.

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Frequent travelers, take note. Traveling in a plane or car can really take a toll on your lower back. For some practical advice on traveling smart,

So important to remember daily! Correct your posture.

Poor posture places pressure on your back and can cause degenerated discs to become more painful. Support the natural curve in your lower spine by using an ergonomic chair and set a timer on your phone to remind yourself to check your posture as your work throughout the day. Make sure to get up and walk around at least once an hour if you sit most of the day. If you can, use a stand up desk for at least part of the day.

Lift heavy objects correctly. Even if you’re young and strong, you can still injure your lower back if you lift a heavy object incorrectly. If you don’t know the proper technique, see Avoid Back Injury with the Right Lifting Techniques.No matter how fit and athletic you are, a wrong move could injure your lower back. Make sure you understand the potential lower-back pitfalls of your favorite sport. See below for more information:

Improve your overall physical health. The spine reflects the overall health of your body. Including drinking lots of water, minimizing/not drinking excessive alcohol, eating a well balanced diet and stopping smoking/avoiding any nicotine intake.

Stretch your hamstrings. A little-known cause of low back pain is tight hamstrings. Simple hamstring stretching exercises can help decrease the pressure on your pelvis and provide relief across your low back. Not all hamstring stretching approaches are good for all types of back conditions, though, so check with your physical therapist or doctor first. It may also be a good idea to make an appointment with your physician or attend a physical therapy clinic, like Tulsa Spine and Rehab, (Visit Website here) if you’ve recently started experiencing back pain and you’re unsure about what type of movements you should be doing to help decrease your pain levels. The last thing you want to do is aggravate your discomfort further, so always reach out for help if you need it. It will only be positive for you in the long run.

If you have have ever experienced lower back pain and/or sciatica, you already know how quickly damage to your lower back can take hold and affect your life and the people around you. Something that wasn’t previously mentioned here is alternative medicine, such as using marijuana for back pain. For some people, going down this route has helped them alleviate their pain and made them feel a lot better. Medical marijuana may be prescribed as a course of treatment in the hopes that it will calm down the inflammation in the body. This can be taken in various ways, such as a yocan evolve vape pen, or in an oil-based for – it depends on the location and severity of your pain. I hope these tips will help you prevent or minimize back pain or the development of any new problems.

Disclaimer. no warranties or guarantees about the desired outcomes/ results of the individual using the guide, whether in its entirety or partially. Results/ outcomes of using this advice may vary from person to person, based on factors of exercise and physical exertion. No individual results should be seen as typical or common. The author claims no responsibility to any person or entity for any liability, loss or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the materials in this article.

Feeling Good with Meat-Free Meals

Meat free meals can be really satisfying!

Low Carb Cook Book By Rocco Sorace
Quinoa-Stuffed Peppers
Quinoa, known as the ‘mother grain’, is a powerful immunity booster that keeps you fuller longer.
Serves 2
2 large red capsicums
½ cup sliced spring onions
½ cup parsley, finely chopped
1 clove garlic, finely minced
1 cup quinoa, cooked
1 tsp. paprika
1 small can of corn kernels
¼ tsp. salt
¼ tsp. ground black pepper
2 Tbsp. fresh basil, finely chopped
½ cup silver beet, chopped
½ cup Parmesan cheese, freshly grated
Fresh basil for garnish
  1. Preheat the oven to 180°C (350°F).
  1. Slice the capsicum in half vertically. Remove the pulp and seeds from the inside.
  1. Add the onion, carrot and garlic to a non-stick pan. Cook 4–5 minutes until vegetables are tender.
  1. Add the cooked quinoa, tomatoes, salt and pepper. Continue cooking for 3–4 minutes until heated through. Remove from the heat and add the fresh basil.
  1. Place the pepper halves on a baking dish, and fill each cavity with about ¾ cup of the quinoa mixture. Bake for 15 minutes.
  1. Set the oven to 180 degrees. Sprinkle the Parmesan cheese evenly over the stuffed peppers. Bake for 20 minutes, until lightly browned.
Nutritional Information / per serving
Energy 552 kJ (132 cal), Protein 7.7 g, Fat 4.6 g (Saturated 2.4 g), Carbohydrates 13.1 g (Sugar 2.9 g), Sodium 547 mg

The benefits of going meat free:
Apart from the ethical side, there are many other benefits to going meat free even for a day, such as: it benefits the environment and is also good for your health and wellbeing.

Having a few meat-free meals each week is a great opportunity to explore other nutritious alternatives and a more plant-based diet that consists of fruits, vegetables, and beans as alternatives to meat.

Researchers now believe reducing your daily/weekly meat intake can help:

Fight diabetes  and Lower cholesterol and control blood glucose: Beans and lentils are all low in fat and high in fibre – particularly soluble fibre, which helps to control blood glucose and cholesterol levels and also helps to keep you regular.

Help protect against cancer: reducing our intake of red and processed meats (The World Cancer Research Fund International recommends we eat no more than 500g of cooked red meat each week) and very little, if any, processed meat, which could prevent multiplication of sick cells

Reduce calories: A more plant-based diet contains fewer calories than animal-based foods.

Here are few recipes from my Cookbook Eat your Way Slim

Tofu warm chilli salad
St Kilda Rocco Sorace
Eat your Way Slim Cookbook

Quick Tip

Double the recipe for an easy, ready-made lunch the next day.

Warm Tofu Chilli Salad


Serves 2


1 package of SlimNoodle Wok-Ready noodles (250 grams)

1 Tbsp. peanut oil

250g chilli tofu nuggets

2 carrots, peeled, cut into thick matchsticks

1 red capsicum, sliced

2 Tbsp. sweet chilli sauce

1 tsp. of soy sauce (salt reduced)

1 green shallot, ends trimmed, thinly sliced


  1. Prepare Wok-Ready noodles as per pack instructions.


  1. 2. Heat half the peanut oil in a wok over high heat until just smoking. Add the tofu and stir fry for 2–3 minutes or until light golden and heated through. Transfer to a heatproof bowl.


  1. 3. Heat the remaining oil in the wok over high heat. Add the carrot and capsicum. Stir fry for 1 minute. Add soy sauce and stir fry until vegetables are just tender.


  1. 4. Return the tofu to the wok along with the noodles, sweet chilli sauce and green shallot. Stir fry for 1 minute or until well combined and heated through.


  1. Divide among bowls and serve immediately.


Nutritional Information / per serving

Energy 1800 kJ (430 cal), Protein 31 g, Fat 15 g (Saturated 2.2 g), Carbohydrates 12.2 g (Sugar 7 g), Sodium 55 mg