Newsletter by Wise Physical Therapy
N E W S L E T T E R
HOW POSTURE AFFECTS NECK & BACK PAIN
OUR SERVICES THERAPEUTIC EXERCISE BALANCE TRAINING POSTURAL RESTORATION GAIT TRAINING JOINT MOBILIZATION MANUAL TRACTION SOFT TISSUE MOBILIZATION / MYOFASCIAL RELEASE
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N E W S L E T T E R
Remember back when your mother used to tell you that if you wouldn’t stop hunching your shoulders, they’d be stuck that way forever? An idle threat, one that barely anyone took seriously. Yet, fast forward a few decades and it turns out that mom might have been on to something, after all. A poor habit of bad posture can have a lasting impact on your neck and back. The worse your posture is, the more intense your back and neck pain can become. Unfortunately, once you start experiencing neck and back pain, simply squaring your shoulders isn’t likely to be much help. Working with a physical therapist can help you to train the muscles in your back, neck and shoulders so that you can improve your posture permanently, and in doing so bring relief to your chronic neck and back pain. The Posture and Pain Connection: Not all back pain is caused by poor posture, and it is true that you can have poor posture for years without feeling the consequences of that slouch right away, but in time the habit is likely to catch up with you. There are certain ways that you can tell if neck or back pain may be a result of poor posture, including: • The pain in your back is worsened at certain times of day. For example, after you’ve spent a day at the office, or after a few hours on the couch. STAND TALL FOR FALL! INSIDE : • Improve Your Posture At Home • Patient Success Spotlight
• Relieve Back Pain In Minutes • Healthy Recipe
• The pain frequently starts in your neck and moves into your upper and lower back. Pain that seems to travel from one area of the back to another is frequently an indication of posture concerns. • The pain will subside after switching positions, such as switching from sitting to standing or vice versa. • Back or neck pain that develops soon after a change in circumstances, such as starting a new job with a new desk chair, or getting a new car. After years of practicing poor posture, your back, shoulder and neck muscles will likely find standing or sitting with straight posture to be uncomfortable. This is because your muscles have grown accustomed to the slouching, and standing up straight will require some thorough stretching.That doesn’t mean that once you have bad posture you can never correct it. Working with a physical therapist to improve your posture is a great way to overcome chronic neck and back pain. In physical therapy, you will be guided through a series of stretches and strength building exercises that can help you begin training your body to practice better posture, thereby reducing your back and neck pain. Of course, there are ways that you can improve your posture at home, as well.
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Improve Your Posture At Home
Here are several strategies that are typically helpful: • Try to stand tall whenever you are standing or walking. Hold your head high and square your shoulders, but more importantly work on being the tallest version of yourself. Hunching over is the leading cause of poor posture. • Use support when you sit to keep your posture correct. Lumbar support in office chairs and car seats will help a bit, but for improved posture you may need to add additional cushioning that will help you keep your back straight. • Be mindful of how you lift heavy objects. Keep your shoulders square and your chest forward. When lifting something that is over 50 lbs it is important to take extra care. Lead with your hips and try to keep the weight close to your body. Lifting something improperly can lead to injury to your neck or back, which may make proper posture uncomfortable. What can good posture do for you? There are a lot of benefits of having good posture. Aside from saying goodbye to neck or back pain, improving your posture can provide several unexpected benefits to your lifestyle and personal well-being. Here are a few of the additional benefits of having good posture: • Proper posture creates quality exercise for your core and back • Improved respiratory health • Added protection for your organs, bones, joints and muscles • Reduced risk of arthritis If you are experiencing chronic neck and back pain, there is a good chance that it could be related to your posture. Contact your physical therapist to learn more about how you can take steps to start improving your posture today.
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Gravlax, Lox, & Maple Smoked Salmon Recipe
INGREDIENTS Brine Ingredients • 3-4 cups filtered water • ⅓ cup sea salt • ½ teaspoon ground peppercorns • 1 teaspoon dry dill • 1 tablespoon dried orange peel/orange zest
Maple Glaze Ingredients • ½ cup maple syrup • 1 tablespoon dried orange peel/orange zest • ½ teaspoon ground peppercorns
Optional if you don’t have a smoker • 10 drops liquid smoke
INSTRUCTIONS Mix the brine ingredients together in a storage bowl. Place the salmon filets in the bowl making sure they are covered with brine. Cover the bowl and place in the refrigerator for 12-36 hours. Turn the filets every 12 hours so they brine evenly. After their brining time, remove from the refrigerator and dispose of the brine. Pat the fish dry; do not rinse them. Set the fillets on a rack to cool, skin side down, 2 to 4 hours. Set them outside in a cool, breezy place (60°F or cooler) or use your fridge (up to overnight). Rub some olive oil on the skin side so it won’t stick, then glaze the non-skin side of the filets using a basting brush. Preheat your smoker to about 140 degrees Fahrenheit. Place the glazed filets skin-side down on your smoker grill. Glaze them again. Let them smoke slow and low for 3-4 hours depending on filet thickness. Let your fish cool, then place them in ziplocks or vacuum seal for longer storage. Find more healthy recipe makeovers at www.OurNutritionKitchen.com Contributed by Marie Cecchini Sternquist, MS CHHC who uses Functional Nutrition and Nutrition Response Testing to address inflammatory processes that prevent true healing.
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Patient Success Spotlight
Who Do You Know That Needs Our Help?
Do You Have Friends Or Family That Can’t:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods � Walk for long distances � Live active and healthy
“I would most definitely recommend her and the Wise Physical therapy office. ” “My physical therapist, J. Cook, was amazing. She reduced my pain significantly. I was so happy to be a patient here. I would most definitely recommend her and the Wise Physical Therapy office. I went in unable to walk and she got me from a 7-8 rating pain level to easily a 4. Amazing work.” -M.H. FORWARD BEND - LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. Stretches Back www.simpleset.net Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
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