Motion Matters PT. Posture & Back Pain

NEWSLETTER The Newsletter About Your Health And Caring For Your Body


3) Think safety first! If reaching for high shelves or the ceiling - use a ladder! Don’t scramble up on a chair or slippery counter. We have seen too many injuries occur due to climbing on unsuitable surfaces. 4) Take regular breaks and change positions – any position for any length of time whether sitting, standing or walking can become tiresome. Switch up your body position often and take a break when you need it! 5) Don’t ignore pain! If you have a nagging ache that keeps coming back with a position get it checked out by your local Physical Therapist. We are always happy to help you get back to being active especially as we get ready for the warmer weather days ahead!

As Spring approaches it’s a great time to do some deep cleaning, tidying up and sorting. Sometimes deep cleaning can be a source for injuries and aches to creep up, especially if we have not conditioned or stayed active in recent months! Here are a few Spring cleaning tips: 1) Consider wearing shoes if you are going to be doing a lot of standing while cleaning. Because most of us are used to wearing shoes our bodies have adjusted to this, so if you are doing more activity at home wearing shoes can be helpful! 2) Organize yourself for comfort! Get your body close to the task you are doing - if you have a lot of activity close to the ground don’t just bend over, get yourself comfortable by sitting on a low stool or grabbing a knee pad to kneel onto.

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

Independently Owned And Operated Since 2011


INSIDE: • Benefits Of Improved Posture • Relieve Back Pain in Minutes • Patient Success Spotlight • Healthy Recipe

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 & 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. • Thepainwillsubsideafterswitchingpositions,suchasswitching fromsitting 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. If you’re suffering from back pain due to poor posture, call Motion Matters PhysicalTherapy at 559.876.1191. Your physical therapist can help you return to a more active and pain-free life.

Benefits Of Improved 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 weightclose toyourbody.Liftingsomething improperlycan 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 toyour lifestyleandpersonalwell-being.Herearea fewof theadditional 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 itcouldbe related toyourposture.Contactyourphysical therapist to learn more about how you can take steps to start improving your posture today!

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.

Relieve Back Pain In Minutes Try this exercise to keep you moving!.

Mexican Cauliflower Skillet Recipe

Ingredients • 1 lb ground beef • 1/4 medium onion diced • 1/2 red pepper diced • 3 tbsp taco seasoning • 1 cup diced tomatoes

• 12 ounces

Relieves Back Pain

cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded Cheddar cheese or Mexican Blend

Standing Lumbar Extensions


Stand with good posture, feet shoulder width apart. Position your hands on the backs of your hips. Lean back, as far as youcomfortablycan.Slowly return to the start position. Repeat 4 times.


Directions In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until thecheese ismelted,3or4minutes.Remove fromheatand topwithyour favorite toppings like sour cream, avocado, and chopped cilantro.




Patient Success Spotlight

Direct Access

In California we have Direct Access for Physical Therapy – this means that you can see a Physical Therapist without a Doctor’s referral! We accept most major PPO insurance plans including Blue Cross, Blue Shield and United Health Care as well as Medicare. Call our office today so we can verify your insurance benefits! Did you know you can often attend Physical Therapy without a Doctor’s Referral?

“Friendly, very knowledgeable, and helpful!”

“I am extremely pleased with the medical/physical therapy service provided. I have felt at home with the staff. They are friendly, very knowledgeable and helpful.” - Dinorah B

THIS COULD BE YOU! Contact us today to schedule your appointment at (559) 876-1191! Fun & Games

Ifyoudon’thave insuranceorwedonotacceptyour insurance,wehaveaffordable cash rates as well. GIVE US A CALL TODAY SO WE CAN BEST HELP YOU!




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