Health & Wellness Newsletter by Core Physical Therapy & Sports Performance
NEWSLETTER Health & Wellness Newsletter
2020
IMPROVE YOUR POSTURE & RELIEVE YOUR PAIN
OUR SPECIALTIES
• Graston Technique • Cupping • Dry Needling • Normatec
• HyperVolt • Manual Therapy • Back to Sport
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NEWSLETTER Health & Wellness Newsletter
2020
START THE NEW YEAR WITH BACK & NECK PAIN RELIEF FROM IMPROVED POSTURE
INSIDE: • Improve Your Posture At Home • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe
Whether you have neck or back pain or have been suffering for a long time, seeing a physical therapist at Core Physical Therapy and Sports Performance can help you return to a more active and pain-free life. Give us a call today! 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. • 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. •Backorneckpain thatdevelopssoonafterachange incircumstances, such as starting a new job with a new desk chair, or getting a new car.
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
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IMPROVE YOUR POSTURE AT HOME
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. 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!
ORANGE CRANBERRY BREAD
INGREDIENTS • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt
• 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg
DIRECTIONS Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy!
www.joyfulhealthyeats.com/moist-orange-cranberry-bread
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Patient Success Spotlight
DISCOVER HOW TO LIVE PAIN-FREE
At Core Physical Therapy and Sports Performance, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Core Physical Therapy and Sports Performance 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 985-384-1999 and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program
“I walk better than I have in five years.” “The staff is a pleasure to deal with. The facility has everything needed for complete rehabilitation. They are professional, efficient, and make you feel comfortable. I walk better than I have in five years. Thanks for everything!” - Mary A.
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Relieves Back Pain
www.simpleset.net
PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. Hold for 20 seconds. Good stretch if you sit at a computer all day.
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