Restore PT: How Posture Affects Back and Neck Pain

HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body


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)


• How Posture Can Affect Your Back & Neck Pain • What Can Good Posture Do For You?

• It’s Your Body, It’s Your Choice • Patient Success Spotlight

HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body



• What Can Good Posture Do For You? • It’s Your Body, It’s Your Choice • Restore Fit Program • Patient Success Spotlight

(continued from outside)

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.

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

What Can Good Posture Do ForYou?

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 50lbs 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. 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.

Exercise Essentials Try this movement ifyou are experiencing poor posture.

Trail Mix

Helps Flexibility

PRONE ALTERNATE ARM AND LEG While lying face down and keeping your lower abdominals tight, slowly raise up an arm and opposite leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. 6 repetitions on each side.

INGREDIENTS • 1 cup raw almonds • 3/4 cup raw cashews

• 2 tbsp unsweetened dried cranberries, chopped • 2 tbsp vegan dark chocolate chips • sea salt for taste

• 2/3 cup raw pumpkin seeds • 1/3 cup raw sunflower seeds

Chop any large ingredients if necessary to make everything about the same size. Give the dried fruit a light sprinkle of sea salt before you mix it in (it sticks better), or sprinkle the whole mix with salt if you prefer. Combine all ingredients in a bowl and enjoy! Store in an airtight container for up to 2 weeks.

CALL TODAY! ( 856 ) 396 - 8131

Patient Success Spotlight

Restore Fit Program

Restore Fit is a personalized exercise program that primarily focuses on strengthening those areas of the body that are most prone to stress and injury with every day movements. Our physical therapists at RESTORE specialize in identifying risk factors that are associated with developing injury. By identifying these risk factors, our physical therapists will create a customized exercise program that is geared toward eliminating known risk factors and optimizing mobility, strength, balance, stability, and joint function. The primary goal of Restore Fit at RESTORE Physical Therapy is to decrease the potential for injuries and enhance functional performance for daily, work and sport specific activities. CALL TODAY TO LEARN MORE!

“I came to Restore Physical Therapy because I was struggling with vertigo and migraine headaches. My bad days were outnumbering my good days as I battled with these issues. PT Dave set up a wonderful 6 week plan of care for me for vestibular therapy and head/neck strengthening, and I am now experiencing many more positive, healthy days than before I came into Restore. Every session was helpful, professional, and friendly. You can tell the Restore team is a family, and they treat you like a close friend or family member at your sessions instead of a “one size fits all” patient. They are always happy to modify the session based on your needs and how you feel that day to achieve the best benefits. I found myself actually looking forward to my appointments. Great job Restore team for all of the commendable work, and for helping me get back to living a better life!” - Laura F. “I found myself actually looking forward to my appointments.”

(856) 396-8131

It’s Your Body, It’s Your Choice

No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of New Jetsey you have direct access to physical therapy!


See our physical therapists for: • Recent injury • Back and neck pain • Joint pain and movement problems • And more! (856) 396-8131 CALL TO SCHEDULE TODAY! Expires 4-30-19

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