Newsletter for DynamX Physical Therapy
N E W S L E T T E R
HOW POSTURE AFFECTS YOUR NECK & BACK PAIN
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. (Read more inside...) www.dynamxpt.com
I N S I D E OVERCOME BACK & NECK PAIN WITH GOOD POSTURE 3 NATURAL SOLUTIONS TO BEAT SPRING ALLERGIES FUN & GAMES
N E W S L E T T E R
HOW POSTURE AFFECTS YOUR NECK & BACK PAIN
INSIDE: 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:
• Overcome Back & Neck Pain With Good Posture • Fun & Games
• 3 Natural Solutions To Beat Spring Allergies • Exercise & Pain Relief
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.
• The pain in your back is worsened at certain times of day.
Get Moving Today with DynamX Physical Therapy! www.dynamxpt.com
OVERCOME BACK & NECK PAIN WITH GOOD POSTURE
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 3 NATURAL SOLUTIONS TO BEAT SPRING ALLERGIES 1. Limit your time outdoors. Each spring, trees release billions of tiny pollen grains into the air. When you breathe them into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest. 2. Tweak your home. Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside. Take off your shoes at the door and ask guests to do the same. That keeps allergens outside. Finally, don’t allow guests, or yourself, to smoke inside the home. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit. 3.Keep it clean! Be sure to wash all surfaces regularly with single-wipe dust rags (if using cleaning rags, be sure to wash them in hot water after each use). If you find mold, use water and detergent to clean, then let it air-dry completely. Finally, wash all bedding once a week in hot water and dry in a hot dryer.
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.
EXERC I SE ESSENT I ALS
THORACIC EXTENSION STRETCH
Thoracic mobility is a place where typically we can get great mobility from. Unfortunately, we can get stiff in this are and get less mobile over time from lack of use and poor posture. This can result in pain in other areas such as the neck, mid back, low back, and shoulders. One way to get more mobility to this area is using a bench or chair like the picture. Extend over the bench or chair like pictured for 10-15 repetitions. You can do this in multiple locations up and down the thoracic spine, which is the part of the spine between your neck and low back. Enjoy!
F UN & GAME S Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support. 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 SA F E T Y I N ACT I ON DynamX Physical Therapy is committed to the health and wellbeing of you and your family. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Beforeandaftereverysession,weareasking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. We are also having all of our staff wear face masks as an extended step of precaution.
OUR SERVICES
• Physical therapy • Pre and Post Surgical Rehabilitation • Non-surgical Injury Rehabilitation • Sports Rehabilitation • Hand Therapy • Athletic Recovery Services • Blood Flow Restriction Training • Running Analysis • Return to Sport Testing (i.e. after ACL repair) 3 8 3 7 5 4 7 9 5 9 2 4 4 3 7 2 1 2
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BLOOD F LOW RESTR I CT I ON TRA I N I NG As mentioned last month, Blood Flow Restriction has been known to treat almost any upper or lower body injury, and it can also be used as a form of rehabilitation following surgery. DynamX offers Blood Flow Restriction Training at all locations! 1 6 4 8 3 4 8 1 3 5 6 1 8 3 1
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n° 318548 - Level Hard
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n° 36953 - Level Hard
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EXERCI SE & PAIN REL I EF
n° 315994 ABOUT US
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If you have back or joint pain, there are probably some times when all you want to do is lie in bed all day. It’s tempting, but it might make the problem worse. Doctors used to prescribe bed rest for back pain and other chronic pain conditions, but studies have found that people who exercise and stay flexible manage their pain much better than those who don’t. If you do have a chronic pain condition like back pain or hip, knee, or shoulder problems, you shouldn’t begin an exercise program without guidance. Check with your physical therapist first. They have the expertise to help you develop an individualized exercise program. Have a professional; a physical therapist show you what is appropriate to do given your condition. Here are 7 exercises/activities you should do to alleviate pain: 1. Walking 2. Swimming 3. Yoga 4. Tai Chi 5. Pilates 6. Stretching 7. Aerobics
DynamX Physical Therapy clinics utilize current evidence based treatment combined with Applied Functional Science ® . Each of our therapists has a certification or fellowship training in Applied Functional Science ® . We encourage you to come experience the difference.
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