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.
STAND TALL! HOW POSTURE AFFECTS NECK AND BACK PAIN
Exercise Essentials Try these exercises to improve your posture
Ease Back&Neck Pain Ways you can improve your posture at home
Feel Better, Save Money Have you met your insurance deductible yet?
M illenniuM P hysical T heraPy
S TA N D TA L L ! HOW P O S T UR E A F F E C T S N E CK AND BACK PA I N
• 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.
Remember backwhen yourmother used to tell you that if youwouldn’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 mommight have been on to something, after all. A poor habit of bad posture can have a lasting impact on your neck and back. Theworse your posture is, themore 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 bemuch 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 upwith 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.
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If you’re suffering from neck or back pain, call your Physical Therapist at Millennium Physical Therapy to schedule your appointment today!
Learn more by visiting our website at trymillenniumpt.com or schedule your consultation by calling us today!
WAYS YOU CAN IMPROVE YOUR POSTURE AT HOME
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. 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 learnmore about how you can take steps to start improving your posture today. If you’re suffering from neck or back pain, call your Physical Therapist at Millennium Physical Therapy to schedule your appointment today!
EXERCISE ESSENTIALS
TRY THESE EXERCISES TO IMPROVE YOUR POSTURE!
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TANDEM WALK | WALL Standwith the fingertips of one, or both, hands resting on awall. Place the feet ‘heel to toe’ with the left foot forward. Steady yourself in this position. Step forward with the right foot, placing the heel directly in front of, and touching, the toes of the left foot. Step forward with the left foot, placing the heel directly in front of, and touching, the toes of the right foot. Repeat this sequence, moving forward down the hallway. Reverse direction, moving backward down the hallway. Repeat 5 times.
REPEAT TRUNK FLEXION | TO FLOOR Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 10 times.
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Did you know we can see you for PTwith or without a doctor or other healthcare provider’s referral? One of our physical therapists will evaluate you, and customize a treatment plan to reduce your pain and get you moving better. Refer yourself or someone you care about!
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Ingredients • 2 1/2 cups old-fashioned oats • 1/2 cup all-purpose flour • 1 tsp baking powder • 1 1/2 tsp ground cinnamon • 1/4 tsp salt • 2 large apples, peeled, cored, and finely chopped • 1 cup apple cider EASY CHOCOLATE HAZELNUT BROWNIES An insurance deductible is the amount of money that you must pay before your 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 2021. Give us a call today!
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• 1/2 cup packed dark brown sugar • 1 large egg, beaten
• 3 tbsp butter, melted • 2 tsp vanilla extract
Directions Preheat oven to 350°F. Line a 9x13-inch baking pan with parchment paper and coat paper with the cooking spray. In a medium bowl, combine the oats, flour, baking powder, cinnamon, and salt. Add the apples to a large bowl with the apple cider, brown sugar, egg, butter, and vanilla. Stir to combine. To large bowl, slowly stir in dry ingredients until incorporated. Transfer mixture to baking pan. Place another sheet of parchment on top of mixture and press down firmly into an even layer and into corners. Remove top piece of parchment. Bake 30–35 min., until golden brown. Let cool and use parchment paper to lift from the pan. Cut into 16 bars and store in a sealed container.
Learn more by visiting our website at trymillenniumpt.com or schedule your consultation by calling us today!
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