Our Monthly Newsletter
HEALTH & FITNESS NEWSLETTER 2 0 2 6
Understanding Fall Prevention & Neuropathy
Here’s to a Happy and Healthy 2026! Please let us know how we can help you feel your best!
• Recipe of the Month: 3 Ingredient Energy Bars • Service Spotlight: IASTM
Inside: • The Relationship Between Posture & Pain • Patient Success
405.656.7230 | courcierclinic.com
How To Fix Improper Posture for Back and Neck Pain Relief
Even common advice like “stand up straight” isn’t particularly helpful: for one, no one’s spine is ever perfectly straight since it has a natural curve pattern. For another, you don’t spend your entire life standing still.
“Stand up straight!” has been a refrain from parents throughout the ages, but is it really that important? Actually – yes, it is! Many people assume maintaining proper posture is about appearance: looking tall and confident. In reality, improper posture can cause pain in your neck and upper back and put pressure on your spine, leading to an increased injury risk. But what exactly is proper posture? It probably won’t surprise you to learn that it’s more complicated than merely standing up straight. Instead, it’s more about finding the right spinal alignment for your body – and that’s something the physical therapists at Courcier Clinic can help you with! If you’re struggling with persistent neck or back pain, it may be time to visit us for a postural assessment. We’ll help pinpoint any impairments or imbalances in your spine that might be causing problems and then provide strategies for maintaining your postural alignment throughout the day. Call us to schedule an appointment for your initial consultation! Understanding Proper Posture: Movement and Awareness is Key Let’s get this out of the way first: There’s no universal “ideal posture” that will work for everyone.
Rather than aiming for a non-existent “perfect” posture, you want to focus on two things:
• Postural Awareness: People don’t set out to have bad posture. You might start the day telling yourself you’re not going to slouch – but then, as you get busy with other tasks, posture becomes the last thing on your mind. By staying more aware of your posture, you can more easily adapt to the various positions you have to hold throughout the day. • Avoid Prolonged Postures: Your body wants to move. Holding the same posture for extended periods (even if you’re sitting up straight and have everything in alignment) is still going to cause problems! Rather than aiming for a “perfect” posture, make sure to change your positions throughout the day. Alternate between sitting and standing. Switch positions. Get up and move around. In short – try to stay as active as possible.
Start healing with our team: 405.656.7230 | courcierclinic.com
The Relationship Between Posture & Pain
Neck and back pain have several potential causes and contributing factors. Improper posture is often one of them. When you lose your postural awareness and start to slouch, it puts extra strain on the muscles that support your spine, particularly the muscles in your neck and upper back. This can lead to overuse injuries that cause pain or restricted mobility. Remaining in prolonged postures (particularly sitting) also puts extra strain on your back muscles. When you get up and move around – even if it’s just for a few minutes – you relieve that pressure. Staying active also helps strengthen the muscles of your back and core, which helps prevent common musculoskeletal injuries that can cause pain and dysfunction. Physical Therapy’s Role in Improving Posture When you visit us for your appointment, here’s what we’ll do to help you improve your posture and reduce your back and neck pain: • We start with a comprehensive postural assessment. We’ll take a look at your posture when you’re sitting, standing, and moving, looking for potential areas of dysfunction. We’ll also take a complete health history and might run some additional screens, too, testing for strength, mobility, balance, and more.
• We help with any acute pain. Manual therapy techniques and targeted mobility exercises can help relieve your pain and help you get your body’s function back. • We help strengthen any weak muscles: Targeted strengthening exercises will help correct any muscular imbalances stemming from improper posture, providing better support and stability to your spine. • We offer personalized postural corrections: The final piece of the puzzle helps ensure lasting relief. We’ll provide a customized postural improvement plan that speaks to your unique needs and impairments. Start Improving Your Posture Today! Fixing improper posture isn’t a one-and-done affair, but a visit to Courcier Clinic can help you get started. Call us to schedule your appointment today!
Sources: https://www.physio-pedia.com/Posture, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985/ https://www.cdc.gov/workplacehealthpromotion/initiatives/resource-center/pdf/Workplace-Physical-Activity-Break-Guide-508.pdf, https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC9162294/ https://www.jocooks.com/recipes/3-ingredient-healthy-energy-bars/
Stealthy Exercises To Do At Your Work Desk If you have an office job, it’s essential that you take breaks from sitting. Prolonged sitting strains our back and neck muscles, leading to pain and other impairments. One way to combat this is to set a timer to go off every 30 minutes to an hour, reminding you to stop what you’re doing and take a few minutes to move: for instance, get up and walk around the office or do some simple stretches. But sometimes, that’s just not possible. Fortunately, these stealth exercises allow you to work your core and back muscles without drawing a lot of attention to yourself. • Core Activation: Sit up tall in your chair with your pelvis tilted forward. Squeeze your core muscles tightly and hold for 15 seconds (don’t forget to breathe). Then, release and repeat. You can build the intensity by lifting one foot at a time as you engage your core. • Seated Twists: Sit up tall with your core activated. Take a deep breath in. Then, as you exhale, twist to one side.
There, take five deep breaths, then return to facing the front. Repeat the process on the other side.
• Chair Squats: If you don’t need to be super-stealthy, chair squats are a good way to get some movement in. Push your chair away from your desk so you can stand up without using your hands. Then move to sit back down– but stop right before you hit the chair. Repeat as many times as you need.
Recipe of the Month: 3 Ingredient Energy Bars
Ingredients: • 1 cup peanuts
• 1 cup dates (pitted) • 1 cup dried apricots
Instructions: Place the nuts, dates and apricots in a food processor. Pulse a few times just to break them up. Separate the dates if they start to clump together. Scrape the edges of the bowl as needed and continue processing for another 1-2 minutes, until the ingredients clump together and gather into a ball. Lay a piece of parchment paper on your work surface about the size of a baking sheet. Press the dough with your hands until it forms a thick square, roughly 8 x 8 in size. Roll it with a rolling pin to get it nice and smooth. Wrap it with plastic wrap and chill for at least one hour or overnight. Unwrap the chilled power bar dough and transfer to a cutting board. Cut into 8 large bars or 16 small squares, as desired. Wrap each bar in plastic wrap or wax paper.
Patient Success “Went here to get a diagnosis treatment for my mom and the staff was fantastic! Our PT was very thorough in explaining what each of her symptoms and the testing results meant. Patient care was great and felt like a safe space for patients to ask question” - Melanie
Service Spotlight: IASTM
Instrument-assisted soft tissue mobilization (IASTM) is a manual physical therapy technique, performed by physical therapists using special plastic or metal tools to gently move and scrape against the skin. There are several different speeds and pressures that an IASTM-trained physical therapist may use while conducting this specific technique, and it will be based on the nature of your condition and your specific needs. These different speeds and pressures help relieve pain, decrease inflammation, and promote the healing process. They also work to facilitate a contraction (also known as turning a muscle on) or inhibit a muscle (also known as turning a muscle off). If you have been living with a painful and/or limiting condition, IASTM will likely benefit you. Contact Courcier Clinic Physical Therapy today to request an appointment with one of our licensed Edmond, OK physical therapists and learn more about what you can gain from this technique!
Start healing with our team: 405.656.7230 | courcierclinic.com
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