SportsRehab: How Posture Affects Back & Neck Pain

NEWSLETTER Health & Wellness Newsletter

ROLL IN A STRIKE TO IMPROVED POSTURE

INSIDE: • Watch Your Performance Spike Up With Improved Posture • Relieve Hip Pain In Minutes • Patient Success Spotlight • Healthy Recipe • Improve Your Posture At Home

OUR SERVICES

• Occupational Therapy • Physical Therapy

• Speech Therapy • And More!

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WATCH YOUR PERFORMANCE SPIKE UP WITH IMPROVED POSTURE NEWSLETTER Health & Wellness Newsletter

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 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: Whether you have back or neck pain or have been suffering for a long time, seeing a physical therapist at Sports Rehab ProfessionalTherapy Associates can help you return to a more active and pain-free life. Give us a call today: • CHEROKEE: (712) 225-3344 • HORN MEMORIAL HOSPITAL: (712) 364-3311 • POCAHONTAS COMMUNITY HOSPITAL: (712) 335-5238 • STORM LAKE: (712) 732-7724 • LAKES REGIONAL HEALTHCARE: (712) 336-8651 • DENISON: (712) 393-7724

• 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 thatseems to travel fromoneareaof theback toanother 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. Discover back and neck pain relief by scheduling an appointment with us today!

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IMPROVE YOUR POSTURE AT HOME

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 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.

Call us today to schedule an appointment!

RATATOUILLE DIP

INGREDIENTS • 1 (14.5 ounce) can crushed tomatoes

• 1 small red bell pepper, chopped • 1 tbsp fresh thyme leaves

• ½ tsp garlic powder • ½ tsp ground pepper • ½ cup grated Parmesan • 8 oz pita chips

• 1 small eggplant, cubed • 1 small zucchini, cubed • 1 small yellow squash, cubed

DIRECTIONS Stir together tomatoes, eggplant, zucchini, summer squash, and bell pepper in a 4-quart slow cooker. Cover and cook on High for 1 hour. Stir in thyme, garlic powder, and ground pepper. Turn to Low and cook for 30 minutes more. Using a potato masher, crush the vegetable mixture to a chunky consistency. Stir in Parmesan. Stir occasionally while serving with pita chips.

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Patient Success Spotlight

OCTOBER WORKSHOPS

OCTOBER 16TH & 22ND • 12:15-12:45PM WOMEN’S HEALTH WORKSHOP: OCT. 16TH Christine will present the Fall Prevention Workshop at the Cherokee clinic. If you’re confused about what to do and looking for answers, here’s some of what you’ll learn: What is women’s health: its purpose and parts. Common reasons why you should learn about women’s health. Tips for expectations on women’s health. • Incontinence • Pain during intercourse • Pregnancy • Anxiety and depression • Inactivity • Hormonal changes HEADACHES WORKSHOP: OCT. 22ND Katie will present the Child Development Workshop at the Storm Lake clinic. If you’re confused about what to do and looking for answers, here’s some of what you’ll learn: What is a headache: its purpose and parts. Common reasons you’re suffering from a headache. Tips for relieving a headache. What you can do to prevent headaches. Who this workshop is for: People who desire to gain relief from headaches and chronic migraines. Do you have these following symptoms: • Pelvic pain • Past injury Who this workshop is for: Women who desire to improve their health. Do you have these following symptoms: Don’t delay! Register on our site or by calling Sign up for a spot and free lunch. Cherokee: (712) 225-3344 Storm Lake: (712) 732-7724 UPCOMING WORKSHOP • Vertigo • Nausea • Pain in the eyes • Past injury • Dizziness • Tightness in the head

“I can go in on a bad day and come out with a smile!” “The care I received, each time was so thorough. Katie listens each time during my appointments, and is there to relieve the pain and tightness in my back. Having rheumatoid arthritis includes a lot of pain and deterioration– giving Katie extra challenges! I have needed therapy on different occasions; 1) back surgery for deterioration from rheumatoid arthritis, 2) rode on a “tube” behind a boat, hit waves hard and 3) fell on ice! The first and second time went as good as expected and I feel I was almost back to myself. However, the fall on the ice really gives Katie a challenge as the SI joint is deteriorated from my arthritis and falling on the ice was damaging and painful. Sports Rehab’s main goal “therapy” and helping patients recuperate – but in my opinion, Katie and the rest of the staff are genuinely caring! I can go in on a bad day and come out with a smile! Katie gives ‘Complete Therapy’ and the “Best Therapy!” - Betty M.

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

Loosens Tight Shoulders

www.simpleset.net

SCAPULAR RETRACTION Hold your hands behind your back and slowly raise them off your back in a backward direction.

NOVEMBER 13TH

Don’t delay! Register on our site or by calling DRY NEEDLING WORKSHOP: Anna will present the Dry Needling Workshop at the Cherokee clinic.

Cherokee: (712) 225-3344

Sign up by November 8th for a spot and free lunch.

Heal

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