BlueRidgePT_How Posture Effects Back and Neck Pain

Health &Wellness The Newsletter About Your Health And Caring For Your Body

Stand Tall Like Your Christmas Tree! Improve Your Posture Improve Your Life

Health & Wellness The Newsletter About Your Health And Caring For Your Body

INSIDE:

• Discover One Thing You Can Do To Improve Your Life! • 3 Ways To Improve Your Posture • Relieve Back Pain In Minutes • Patient Success Spotlight • Practice News & Events

DISCOVER ONE THING YOU CAN DO TO IMPROVE YOUR LIFE!

How is your posture throughout the day? Do you catch yourself slouching frequently? If you suffer with aches and pains, especially in your neck, upper or lower back, poor posture is probably to blame. The proper curves of your spine Your spine has 3 curves, which provide support, flexibility and protect the nerves running up and down your spine. Your neck should have a gentle curve in, upper back slightly curved out and lower back slightly curved in. When you slouch, the spine in your neck and lower back actually becomes straighter, while the upper back becomes excessively curved. This produces a forward head posture and humped upper back. In addition, weak abdominal muscles can cause an excessive arch in the lower back. Why is posture important? Yourbody isdesignedtobe ingoodalignment, allowing proper movement of the muscles, breathing, movement of blood throughout the body and digestion. Many chronic conditions

are linked to poor posture and changes to the structure of the body. Just look in the mirror, is your posture the same as when you were younger? Poor posture leads to excessive strain on your joints, muscles, tendons and ligaments. It also weakens many of the core muscles that are needed to keep you upright and healthy. Posture changes occur over time and most people don’t pay attention to them until they are unhappy with the way their body looks or starts to hurt. Posture can be improved Our physical therapists are experts in evaluating posture and movement. By pinpointing the source of your aches and pains, we can develop a plan for you that will return you to a more youthful posture and quickly relieve your pain. Call us today to learn more about how we can improve your posture and help you lead a pain free active life.

Misspelled Mania ENTER TO WIN Find the misspelled word in this newsletter and call (423) 262-0020 to be entered into our drawing for your chance to win! $10.00 GIFT CERTIFICATE

FOR STAR BUCKS CALL (423) 262-0020

Contest for past and present patients only. Please allow 60 days if you have won a prize for the Misspelled Mania.Thank you! Congratulations to our Winner of the Misspelled Word: Steve Tilson! The word was regarding. He has won a $10 gift card to Starbucks.

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3 WAYS TO IMPROVE YOUR POSTURE 2. Sitting

Sit all the way back in your chair so you feel your lower back against the back rest. Avoid prolonged sitting on soft couches when watching TV as this causes excessive slouching. Try to keep your feet flat on the floor and angle your chair so that your knees are slightly lower than your hips. Try using a small rolled-up towel in your low back if you need more support in sitting. If you work at a computer, make sure that your keyboard and mouse are slightly lower than the level of your elbow. You may need to adjust your seat higher to make this happen.

3. Bending Most back injuries occur when bending and twisting at the same time. When you need to bend down to get something froma low surface, make sure you squat, keep your abdominals tight as you do so. In addition, if you are lifting something, get your body as close as possible to what you are lifting. Try having one leg forward to use your legs more to lift, rather than your back. As part of physical therapy treatment, we teach you proper posture, bending and lifting techniques to protect your body from future injuries and make sure you stay healthy for the long haul. Call us today to learn more about how we can help you live pain free!

1. Standing Stand facing a mirror. Look at your shoulders, does one seem higher than the other? Look at your neck, does it tilt to one side or stick forward? Pretend that an imaginary string is pulling you through the top of your head gently. Notice how your posture improves automatically when you try to be taller? Keep your abdominals slightly contracted to maintain this posture. When walking, make sure that your arms are moving comfortably back and forth, feeling the rotation through your torso.

DISCOVER HOW TO LIVE PAIN-FREE

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

Helps With Posture

At Blue Ridge Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

PRONE BACK EXTENSION While lying face down, slowly raise your chest upwards and off the ground. Then lower slowly back to the ground. Repeat 10 times.

It’s time to go to Blue Ridge Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

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CALL TODAY! (423) 262-0020

HAVE YOU MET YOUR INSURANCE DEDUCTIBLE?

PRACTICE NEWS & EVENTS

WINNERS OF THE PUMPKIN CARVING CONTEST: MOST CREATIVE: LINDA MOST ORIGINAL: SHARON SCARIEST: JOHN

THANK YOU! Thankstoallwhoparticipated inthecannedfooddrive. Wehad149 items donated and were able to contribute a total of 300 items to HavenofMercy. Wearesothankfultoourpatientsandstaffandfeel veryblessedtohavebeenabletocontributetothiswonderfulcause. UPCOMING EVENTS Christmas Door Decorating: come vote on your favorite door and see if you can determine whose door is whose. Massage Gift Certificates: Get some early gifts taken care of. Come spend $20 or more cash on your account and receive a free 30minutemassage gift certificate. OR spend $50 or more cash on your account and receive a free 60 minute massage gift certificate.

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 compltely 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 PhysicalTherapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2019. Have you undergone surgery recently? Call us today at (423) 262-0020 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.

Patient Success Spotlight

They listened and adjusted treatment accordingly.

“ StartedPTwith limitedmovement in my lower back because of chronicpain.Mybackproblemsgo back for years. Several surgeries and complications due to a Parkinson’s Disease diagnosis. Stan, Dr. Kim, and staff were professional,caring,proficientand understanding.They listened and adjusted treatment accordingly. I would recommend Blue Ridge Physical Therapy to anyone in need of caring professional help.” - Ross K.

ROASTED ACORN SQUASH RECIPE

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

DIRECTIONS 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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