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.
The Newsletter About Caring for Your Health Health+Fitness
A L S O I N S I D E : What Can Good Posture Do For You? • Have You Met Your Annual Insurance Deductible? Patient Success Story • Exercise Essentials • Healthy Recipe • Staff Spotlight How Posture Affects Back & Neck Pain
How Posture Affects Back & Neck Pain
Remember back when your mother used to tell you that if you wouldn’tstophunchingyourshoulders,they’dbestuckthatway forever? An idle threat, one that barely anyone took seriously. Yet, fast forwarda fewdecadesand itturnsoutthatmommight 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 andshoulderssothatyoucan improveyourposturepermanently, and in doing so bring relief to your chronic neck and back pain. The Posture & Pain Connection Notallbackpain iscausedbypoorposture,and it istruethatyou canhavepoorpostureforyearswithoutfeelingtheconsequences ofthatslouch,but intimethehabit is likelytocatchupwithyou. Therearecertainwaysthatyoucantell ifneckorbackpainmay 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. • Thepainfrequentlystarts inyourneckandmoves intoyour 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,suchasstartinganew jobwithanewdesk chair, or getting a new car. After years of practicing poor posture, your back, shoulder and neck muscles will find standing or sitting with straight posture is uncomfortable. This is because your muscles have grown accustomed to the slouching, and standing up straight will requiresomethoroughstretching.Thatdoesn’tmeanthatonce you have bad posture you can never correct it.
Call Blue Sky Physical Therapy at 303.388.1537 or visit blueskypt.com to schedule your appointment today!
What Can Good Posture Do For You?
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 train 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. • 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.
If you are suffering from pain due to posture, call Blue Sky Physical Therapy to schedule your appointment today!
Want to Win Free Pilates?
Exercise Essentials
FOUR POINT LEG & ARM RAISE
Visit our Facebook page from Nov. 1 - Nov. 8 for instructions on how to win a FREE package of 5 Pilates classes!
While on all fours, raise one leg while also raising your opposite arm forward as shown. Alternate limbs. Make sure you tighten your abdominals and keep your trunk/pelvis still. Repeat 6-10 times.
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Patient Success Story
"My range-of-motion improved dramatically!" "I needed PT after breaking my collarbone due to a bike accident. I did PT with Samantha Harmon, DPT. She did an excellent pre-therapy evaluation which identified my problem areas related to the injury. She developed a treatment plan for each visit that improved my range of motion and strength. She emailed me after each visit with instructions of the exercises done at the office so I could do them at home. This was very helpful! During my last visit, she re-measured my shoulder range of motion, which had improved dramatically, without further pain. I can now workout at the gym without aggravating my injury. I’m back at work, and I function well at home also. I would definitely recommend Blue Sky PT and return if I ever need PT again. Thank You!" - TR
Have You Met Your Annual Insurance Deductible? IF YOU'VE MET YOUR ANNUAL INSURANCE DEDUCTIBLE, YOU COULD QUALIFY FOR PHYSICAL THERAPY AT NO COST TO YOU! An insurance deductible is the amount of money thatyoumustpaybeforeyour insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2020. Have you undergone surgery recently? Call us today at (972) 837-4450 to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.
Service Spotlight Trigger Dry Needling
DANIELLE HOGUET
ABBY DEBLOIS
KATHERINE KOCH
We want to recognize Danielle Hoguet PT, DPT, Abby DeBlois, PT, DPT, and Katherine Koch, PT, DPT for recently completing their certification for Trigger Dry Needling Level 1. For more information on this medical technique, please see Trigger Dry Needling on our website under the How We Treat section.
Healthy Recipe Roasted Acorn Squash
INGREDIENTS • 1 medium acorn squash, halved and seeded • 1/4 cup unsalted butter, melted
• 1 tablespoon brown sugar • Kosher/sea salt to taste • Black pepper to taste
INSTRUCTIONS Preheat oven to 400°. Line a baking pan with parchment paper. Combine the melted butter and brown sugar. Coat the acorn squash halves with the brown sugar mixture and season with salt and pepper. Place the acorn squash halves cut side down on the prepared pan. Roast for 30 minutes, flip the squash over and brush with juices from the pan. Continue roasting for about 20 minutes or until tender.
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