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.
N E W S L E T T E R
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. (continued inside) IMPROVING POSTURE TO REL I EVE BACK AND NECK PAIN
THE POSTURE & PAIN CONNECTI
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.
• 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.
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.
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• 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.
E X E R C I S E E S S E N T I A L S
FOUR POINT LEG & ARM RAISE
While on fours, raise one leg while also raising your opposite arm forward as shown. Alternate limbs. Repeat 6-10 times.
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NO SIDE-EFFECTS! Laser therapy uses aprocess calledphotobiomodulation.Unlikemedications, laser therapy reduces pain without undesirable side effects. It is also important to point out that patients report long-lasting pain relief. While the number of treatments required may vary depending on the acuity of the condition, many patients experience lasting relief after only a couple treatments. FOR ACUTE AND CHRONIC CONDITIONS When treating acute conditions with laser therapy, it is particularly effective when it is administered as soon as possible following injury. The faster the inflammation is reduced and the healing process can begin, the better. In the case of acute injury, laser therapy helps restore the body to normal function quicker. CUSTOMIZABLE TREATMENTS FOR EACH SITUATION Depending on the condition, whether it is an acute swollen ankle or chronic low back pain, the therapist will set the laser up for your condition to treat the pain and inflammation along with improving cellular function to maximize the benefits. TREATMENTS FEEL GREAT! Depending on the laser, it can create little to no sensation or it can create a gentle, soothing warmth. TREATMENTS ARE FAST With LightForce lasers, treatments are quick, usually 30 minutes depending on the size, depth, and acuteness of the condition being treated.
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