Advantage: How Posture Affects Back & Neck Pain

Health & Wellness Newsletter by Advantage Rehab Inc.

Health &Wellness The Newsletter About Your Health And Caring For Your Body

That “Ah Ha” Moment With This is my very most favorite thing about practicing physical therapy. That moment you show a patient what one simple stretch or exercise can do to keep the pain away. Those moments when they look at you like you have two heads because it just can’t be that easy. They’ve lived with this pain for years. Then they come back in a week with overwhelming gratitude. For that one moment we really listened to what they’ve tried or done without success, and shed new light on how to get rid of their pain and/or weakness. That is what makes this job so fun! ASHLEY KUHNAU, PTA

Health & Wellness The Newsletter About Your Health And Caring For Your Body

“What You Wish You Knew About The Affects Of Poor Posture!” HOW POSTURE AFFECTS NECK & BACK PAIN

INSIDE: • Improve Your Posture At Home • Relieve Back Pain In Minutes • Patient Success Spotlight • Free Back Pain Consultation

Discussing Back & Neck Pain with Mike Savageau, PT

•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. • 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.

Dear Valued Client,

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

MIKE SAVAGEAU PT/CEO/Owner

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:

Look inside to learn more about our programs and say good-bye to that aching back and neck!

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IMPROVE YOUR POSTURE AT HOME

There are ways that you can improve your posture at home, as well. 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.

Call us today to schedule an appointment!

Healthy Recipe: Spinach Stuffed Mushrooms

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

INGREDIENTS • 20 medium mushrooms • 1/4 cup chopped shallots, scallions/ onion • 2 cloves garlic, chopped • 1 tablespoon balsamic vinegar • 1/2 teaspoon soy sauce • 2 cups chopped fresh spinach

Improves Posture

www.simpleset.net

CORNER PECTORAL STRETCH

• 1/2 cup Plain Greek Yogurt • Salt and pepper to taste

Stand in corner, arms slightly above shoulder height and your elbows bent, forearms flat against the sides of the wall. Move chest towards the wall, feeling a stretch in the front of your chest. Repeat 3 times.

DIRECTIONS Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place themushrooms inabakingpanandbake for20minutes,until tender.Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms.

CALL TODAY! (320) 219-9680

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DISCOVER HOW TO LIVE PAIN FREE

At Advantage Rehab Inc., you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Advantage Rehab Inc. if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Patient Success Spotlight

“ARIdoesanamazing job.Theyareveryprofessionalandveryknowledgeable about an array of medical situations. When my back went out, they were the first place I called. I would recommend them to any of my clients and do frequently.” - Michelle M. They were the first place I called!

Take Care of Your Aches and Pains Before It’s Too Late.

Attention Back Pain Sufferers!

Do You Have Difficulty Bending Or Reaching?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

Mention or Bring in This Coupon Today For a FREE Back Pain Consultation

Call Today: 320-219-9680

Offer valid for the first 25 people to schedule. Expires 10-16-18.

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