Peak Performance: How Posture Affects Back and Neck Pain

Health & Wellness The Newsletter About Your Health And Caring For Your Body


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

• Patient Success Spotlight

• Practice News

Health & Wellness The Newsletter About Your Health And Caring For Your Body


The Peak Perspective

“I am so thankful for everything that my team and I were able to accomplish in 2018. We could not have done it without the support of so many wonderful patients and community partners. I hope everyone had a happy and healthy holidays and we look forward to all the amazing things to come in 2019.” - Jill Marlan

(continued from outside)

• 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 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.

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Of course, there are ways that you can improve your posture at home, as well. Here are severel 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.

Help Correct Posture In Minutes Try this movement if you are experiencing poor posture.

Turkey Meatballs

INGREDIENTS • 1 lb ground turkey • 1 large egg beaten • 1/4 cup shaved parmesan

Helps Posture

• 1 tsp garlic powder • 1 tsp onion powder

While lying face down, slowly raise your chest upwards and off the ground. Then lower slowly back to the ground. Repeat 10 times.

• 1 tsp basil • 1 tsp salt

• 1/2 tsp ground black pepper • 1 (24 oz) jar red pasta sauce • 1/2 lb whole grain spaghetti

INSTRUCTIONS Preheat broiler on high for 5 minutes. Combine all meatball ingredients in large bowl. Use your hands to mix the ingredients. Use a 1.5 tablespoon cookie scoop to scoop 18 meatballs onto a rimmed cookie sheet. Broil on top rack for 5 minutes. In a large skillet, bring pasta sauce to a low simmer. Add in cooked meatballs and simmer together for 5-10 minutes or until meatballs are completely cooked through. Serve with your choice of pasta, fresh basil, more parmesan and enjoy!

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Practice News Congratulations to the lucky winner, Michelle Bobish , of our Peak Performance Physical Therapy massage gift basket from our Open House at our Okemos Clinical location!

For our staff Christmas party we had a Casino night to celebrate all of the amazing accomplishments that our staff has had in 2018.

Congratulations to our Administrative Director, Amy Sloan, in being awarded the 2018 Best of MichBusiness Office Ninja award! She received and celebrated the award with one of our amazing Front Office Professionals, Emily Eifert.

During the month of November our staff participated in “No Shave November”. To raise money for Prostate Cancer Awareness we raised money from our patients and staff, who had the opportunity to design the facial hair of our Clinical Director, Matt McFadden and Physical Therapist, Joe Zielinski.

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Patient Success Spotlight


(517) 853-6800

Because you are a past patient of Peak Performance Physical Therapy, we invite you for: A COMPLIMENTARY BACK OR NECK PAIN SCREENING!

“I would recommend family, friends, and athletes that I coach to come to Peak Performance for the best physical therapy. I came in feeling “old” and now I have a much better view of life! Thank you!” - P.O.

7402 Westshire Drive, Suite 105 Lansing, Michigan 48917


Offer valid for the first 20 people to schedule. Expires 1-31-18

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