HealthcorePT: How Posture Affects Back & Neck Pain

NEWSLETTER

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

HOW GOOD IS YOUR POSTURE? 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. (continued inside)

Details Inside REFER A FRIEND!

INSIDE : • Discover Pain Relief

• Exercise Of The Month • Refer A Friend

• Improve Your Posture At Home

www.healthcorephysicaltherapyfl.com

NEWSLETTER

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

IMPROVE YOUR POSTURE. DISCOVER PAIN RELIEF.

INSIDE : • Improve Your Posture At Home • Healthy Recipe

• Exercise Of The Month • Refer A Friend

(continued from outside) 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. • 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.

DISCOVER HOW WE CAN HELP ELIMINATE YOUR BACK & NECK PAIN ONCE AND FOR ALL! CALL TODAY OR VISIT OUR WEBSITE AT WWW.HEALTHCOREPHYSICALTHERAPYFL.COM FOR MORE DETAILS!

www.healthcorephysicaltherapyfl.com

Improve Your Posture At Home

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. Stretches Back www.simpleset.net Try this movement if you are experiencing back pain EXERCISE OF THE MONTH

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. For more information about overcoming back and neck pain, call Healthcore Physical Therapy today!

HEALTHY RECIPE

Ratatouille Dip

tomatoes • 1 small eggplant, cubed • 1 small zucchini, cubed • 1 small yellow squash, cubed • 1 small red bell pepper, chopped • 1 tbsp fresh thyme leaves • ½ tsp garlic powder • ½ tsp ground pepper • ½ cup grated Parmesan • 8 oz pita chips

INGREDIENTS • 1 (14.5 oz) can crushed

INSTRUCTIONS Stir together tomatoes, eggplant, zucchini, summer squash, and bell pepper in a 4-quart slow cooker. Cover and cook on High for 1 hour. Stir in thyme, garlic powder, and ground pepper. Turn to Low and cook for 30 minutes more. Using a potato masher, crush the vegetable mixture to a chunky consistency. Stir in Parmesan. Stir occasionally while serving with pita chips.

CALL US TODAY IF YOU ARE EXPERIENCING BACK OR NECK PAIN

Have You Met Your Annual Insurance Deductible?

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An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses.This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for PhysicalTherapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2020. Contact us today to schedule your appointment.

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6 The classic sudoku is a number placing puzzle based on a 9x9 grid with several given numbers. The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. SUDOKU PUZZLE 4 7 7 9 3 8 5 9

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Discover How To Live Pain Free!

Refer A Friend

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At Healthcore Physical Therapy, receiving help for your back pain is quick and easy...

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1. CALL AND SCHEDULE YOUR APPOINTMENT WITH ONE OF OUR LICENSED PHYSICAL THERAPISTS. 2. MEET WITH YOUR PHYSICAL THERAPIST TO HELP DISCOVER THE CAUSE OF YOUR BACK PAIN. 3. GET YOUR CUSTOM RECOVERY PROGRAM TO HELP YOU LIVE PAIN FREE.

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Do You Have Friends Or Family Unable To Do The Following: 7 5 2

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� Move without pain � Bend and move freely � Balance confidently and securely 9

� Sit for long periods comfortably

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� Walk for long distances � Live an active and healthy lifestyle 9 4

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If you know someone suffering with aches and pains give the gift of health. Refer them to Healthcore Physical Therapy today. Please pass along this newsletter or have them call us directly to schedule an appointment. 9 8 2 1

www.healthcorephysicaltherapyfl.com

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