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.
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
WE ARE OPEN & HERE FOR YOU.
HOW POSTURE AFFECTS NECK & BACK PAIN DETAILS INSIDE.
www.coretherapyservices.com
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
INSIDE: • What Can Good Posture Do For You? • Exercise Essentials • Healthy Recipe • Healthy Grilling Ideas
HOW POSTURE AFFECTS 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. 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. • 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. IF YOU WOULD LIKE TO FIND RELIEF FOR NECK AND BACK PAIN CALL US TODAY AT 260-226-7329.
www.coretherapyservices.com
WHAT CAN GOOD POSTURE DO FOR YOU?
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 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.
TAKECHARGEOFYOURNECKANDBACKPAINBYCALLING US AT 260-226-7329 OR BY VISITING OUR WEBSITE AT WWW.CORETHERAPYSERVICES.COM.
Core Physical Therapy is committed to the health and wellbeing of our patients. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session, we are asking 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. 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. WE'RE STAYING SAFE!
CLEANING HANDS OFTEN
AVOID TOUCHING FACE WITH YOUR HANDS
SNEEZE & COUGH INTO TISSUES
AVOID HUGS OR SHAKING HANDS
USE GLOVES WHEN NECESSARY
KEEP DISTANCE FROM THOSE INFECTED
HEALTHY REC I PE HOMEMAD E B L ACK B E AN V E G G I E BURG E RS
INGREDIENTS • 16 oz can black beans, rinsed • ½ green bell pepper, cut into 2 inch pieces
• 1 tbsp cumin • 1 tsp Thai chili sauce • ½ cup bread crumbs • 14.5 oz can diced tomatoes • 1 cup frozen corn • ¼ tsp salt • 1½ cups shredded pepper Jack cheese
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. 4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. 5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. 6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. Source: https://www.allrecipes.com/recipe/85452/homemade-black-bean-veggie-burgers/?internalSource=hub%20 recipe&referringId=84&referringContentType=Recipe%20Hub&clickId=cardslot%209
• ½ onion, cut into wedges • 3 cloves garlic, peeled • 1 egg • 1 tbsp chili powder
DIRECTIONS 1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. 2. In a medium bowl, mash black beans with a fork until thick and pasty.
YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.CORETHERAPYSERVICES.COM
WHAT PATIENTS ARE SAYING
OUR SERVICES • MANUAL THERAPY • ULTRASOUND • ELECTRICAL STIMULATION • KINESIO TAPING • TRIGGER POINT THERAPY • GRASTON TECHNIQUE • JOINT MOBILIZATION • ORTHOTICS • THERAPEUTIC EXERCISE
I have TMJ. After my first session I felt a big difference.
Love having the exercises to keep working on it. Posture also feels better.” - K.A.
The personal attention you get is amazing. The staff is friendly
and helpful. If you need physical therapy give them a call. Best I have ever been to.” - B.W.
HEALTHY GRILLING IDEAS MAIN DISHES: Instead of greasy burgers, brats and hot dogs, try …
•Olive oil based pesto or sundried tomato spread. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti- inflammatory properties. SIDE DISHES: Instead of mayo-based salads like coleslaw, potato salad andmacaroni salad, try … • Bean salad. All beans boast fiber, protein and a bevy of anti-inflammatory phytonutrients. • Sliced tomatoes, buffalo mozzarella and basil drizzled with balsamic vinegar and olive oil. Choose this tasty Caprese salad and you’ll get more oleocanthol and cancer-fighting lycopene.
• Meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune-boosting nutrients in the mushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti-inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen. • Salmon with a splash of lemon and a sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation. CONDIMENTS: Instead of ketchup (which packs 2 teaspoons of sugar per tablespoon) or mayo (which is relatively high in unhealthy fat), try … • Antioxidant-packed salsa or pico de gallo. Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients.
HAS YOUR PA I N COME BACK?
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Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Core Physical Therapy for a complimentary injury consultation. We will guide you so you can get back to the activities you love.
ARE YOU IN PAIN?
You may benefit from physical therapy if you suffer with:
EXERC I SE ESSENT I AL S G OOD E X E RC I S E TO S T R ENGT H EN YOUR C OR E .
• Shoulder Pain • Knee Pain • Problems Walking • Dizziness • Sports Injury
• Lower Back Pain • Arthritis • Sciatica
• Neck Pain • Headaches
DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raised upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides.
We can get you out of pain and back to the things you love! CALL 260-226-7329
exercises copyright of
w w w . s i m p l e s e t . n e t
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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