Eastern Shore: How Posture Affects Back & Neck Pain

Health & Wellness Newsletter by Eastern Shore Physical Therapy

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

Will You Be Flying Anytime Soon? TIPS FOR FLYINGWITHBACKPAIN

Here are a few things to think about when you must fly with back pain. Some of them may sound obvious but it is good to be mindful of the things that will put you in a position to have the best outcome possible on a flight. Drink lots of water on the flight. Particularly if you are taking back pain medication. It’s easy to get dehydrated at higher altitudes, especially if you have back pain and disc problems. Avoid tea, coffee and alcohol as these will only dehydrate you further. Move around as much as possible and at least once an hour get out of your seat and walk up and down the aisles. If you are following a back care stretching and strengthening exercise system, then try to do some of these exercises. Do be courteous to other passengers. It should be possible to do the standing exercises without causing any inconvenience. More than likely, you can possibly use the galley if you request politely of the cabin crew at times when it is not too busy. Wear clothing that allows you to move freely . Do not wear anything constrictive or heavy. Try not to fall asleep. This can be difficult but it is better to stay awake and move than to fall asleep and be in an uncomfortable position which may aggravate your back pain. If you feel

you may need to sleep take a headrest cushion with you and request additional pillows. When in your seat, use the pillows and take a lumbar support if you need to help you get in a more comfortable position. Airline seats were not designed for people with back pain but there is a lot you can do with blankets and pillows to put you in a good position to prevent pain. If it helps you, put your feet on a raised area to bring your knees and hips in a better alignment; you will need to experiment with this. Do ask for assistance. Do not try to struggle with putting luggage in the overhead bins. These tips will help you get to your holiday destination as comfortably as possible!

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

6 BENEFITS OF GOOD POSTURE Have You Noticed Any Pain While Sitting?

INSIDE:

• How Poor Posture Contributes To Back Pain • Turkey Meatballs Recipe • Exercise Essential • Patient Success Spotlight

ATTENTION: DO YOU SUFFER ITH BACK PAIN? March 24TH 0AM FREE BACK PAIN SCIATICA ORKSHOP Contact our office to register! (410) 641-2900

in a slouch. Good lung function has a healthy impact on all aspects of your body’s functions and helps to reduce pain. 3. It protects your organs, bones, joints and muscles. Holding correct posture reduces unnecessary strain andpressureon thesebody parts.Mostneckandback problems develop from poor posture over time. 4. It prevents arthritis. With poor posture, unnatural pressure is placed on your joints, leading to wear and tear. This in turn can lead to arthritis. Good posture gives your joints the chance to function at their best. 5. It helps you use your muscles more efficiently. With your bones and joints in correct alignment, you are likely to feel more energetic since your body will require less energy to move about. 6. It can have a dramatic impact on the way you feel. When you hold yourself in good posture, rather than a slumpedone,yousendsignals toyourbrain thatmakes youfeelhappierandmoreconfident. Italsochanges the way thatpeopleseeyou–you’llappearmoreconfident and assertive. Making simple changes in your daily habits can improve your posture and reduce your pain. Postural restoration at Eastern Shore PhysicalTherapy helps the body recruit the right muscles for the task at hand, improving pain restoring prior to function. Our experts have years of training in reducing back and neck pain associated from poor posture.

KATHLEEN WEINSTEIN PT, DPT

MARTIN WEINSTEIN PT, MPT, COMT

Discussing Posture with Martin Weinstein PT, MPT, COMT and Kathleen Weinstein PT, DPT.

Dear Valued Client,

Ifyousuffer frombackorneckpain,poorposturecould be to blame. Poor posture can be a serious danger to yourhealth. Ifyouhavepoorposture,yourbonesarenot properlyaligned,which increasesstrainonyourmuscles, joints and ligaments. Poor posture causes fatigue, muscular strain and pain. In addition, poor posture can affect the position and function of your vital organs, such as your heart, lungs and intestines. Maintaining goodposturecanhaveadramatic improvementonyour back or neck pain, health, energy and the way you look and feel. Some of the perks of good posture include: 1. Constant exercise for your back and abdominals. Holding good posture takes effort and makes you use the muscles in your back and abdomen properly. 2. It greatly improves your breathing. Good posture makes room for your lungs to function at their best – rather thanbeingcompressedwhenyouholdyourbody

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HOWPOOR POSTURE CONTRIBUTES TO BACK PAIN

When your spine is not in proper alignment, the muscles, ligaments and joints are all under excessive strain, causing most episodes of back pain. The lower back supports most of the weight of the body and therefore is the most vulnerable to the effects of poor posture. Discs,whichprovidesupportbetween thespinalbones (vertebrae),arealso affected from poor posture. However, with good posture, the spine is in properalignmentand theshockabsorbingdiscsarenotassubject to injury. Often with poor posture, the spine will become fixed in an abnormal position. This leads to the constriction of blood vessels and nerves over time.Furthermore, thiscausesproblemswith the joints,discsandmuscles. It is important to take care of your spine. Good posture eliminates many of the health problems that can develop when the spine has an unhealthy posture. Since you perform many different movements and positions throughout theday (sitting,standing,bending,stooping, lyingdown,etc.) it is important to learn how to keep correct posture. Maintaining good posture during the day results in less back pain.

When you correct bad posture habits, the new and improved movements tend to become more automatic and require very little effort to maintain. At Eastern Shore Physical Therapy we train you on the best way to attain and hold your posture throughout the day. We help you relieve your back pain quickly while improving your posture for maximum, long term results! Discover how our therapists can improve your posture and relieve your back or neck pain, allowing you to live a happy, active and pain-free life.

Turkey Meatballs

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

• 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

• 1 tsp garlic powder • 1 tsp onion powder

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!

CALL TODAY! 410.641.2900

easternshorept.com

Physical Therapists Are The Mechanics Of Your Body

Patient Success Spotlight

Think PT First

“I live in Ocean City, MD. My first visit to Eastern Shore PhysicalTherapy was March 21, 2017. I could barely walk. I had 2 bulging discs in my low back with burning, stabbing pain in the left thigh area. I was back to work in 5 weeks. Each visit was a tremendous benefit to my condition, including all the stretching exercises and traction. Martin and his staff practice in a positive work environment. I would highly recommend Eastern Shore Physical Therapy.” - Keith M. I was back to work in 5 weeks!

Why You Need To Come Back In For A Tune- Up: � Move without pain � Bend and move freely � Balance confidently and securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle

Take Care of Your Aches and Pains Before It’s Too Late.

UPCOMINGWORKSHOP FOR PATIENTS WITH BACK PAIN & SCIATICA

MARCH 24TH 10AM

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Don’twaituntil the lastminute!Spotsavailable for the first50people to respond!

Helps With Awareness Of Overall Posture

www.simpleset.net

By request, we’re hosting a Back Pain & Sciatica Workshop at Eastern Shore Physical Therapy Saturday, March 24th at 10AM If you’re confused about what to do and looking for answers, here’s some of what you’ll learn:

WALL POSTURE Stand with your heels up against a wall. Attempt to get your heels, buttock, shoulders and head to touch the wall at the same time.

• How a problem in your spine can cause back pain… • What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery.

Call To Reserve Your Spot! 410.641.2900 • The Single Biggest #1 Mistake patients with back pain and sciatica make which actually stops them from improvement in pain relief… • A Sure-Fire Way to Pick the Right Treatment for the Cause of Your Back Pain (and save you a ton of time and money).

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