Newsletter by Village Physical Therapy
HOW POSTURE AFFECTS NECK AND BACK PAIN NEWSLETTER
INSIDE: • How Posture Affects Back & Neck Pain • Relieve Back Pain In Minutes • Healthy Recipe • Discover How To Live Pain Free • Improve Your Posture At Home
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• Manual therapy • Soft tissue mobilization • Joint mobilization • Post surgical care
• Neck and back pain • Headache • Shoulder, elbow, wrist & hand pain • Hip, knee & ankle pain
• Total joint replacement • Overuse injury • Chronic pain • And More!
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NEWSLETTER
HOWPOSTURE AFFECTS NECK AND BACK PAIN
Whether you have back or neck pain or have been suffering for a long time, seeing a physical therapist at Village Physical Therapy can help you return to a more active and pain-free life. Give us a call at 719-577-4104 today! 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. Call Village Physical Therapy today to learn more about how physical therapy can help your back and neck pain and get you back to living life pain free!
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
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IMPROVE YOUR POSTURE AT HOME
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 itcouldbe related toyourposture.Contactyourphysical therapist to learn more about how you can take steps to start improving your posture today.
Call us today at 719-577-4104 to schedule an appointment!
Asparagus Risotto Eating Right Never Tasted So Good!
INGREDIENTS • 4 cups (1-inch) slices asparagus • 3 cups fat-free, less-sodium chicken broth • 1 1/2 cups water • 1 tbsp butter • 2 cups chopped onion (about 1 large) • 2 cups uncooked Arborio rice
• 1/2 cup dry white wine • 1 cup (4 ounces) grated fresh Parmigiano-Reggiano cheese • 1/4 cup heavy whipping cream • 1 tsp salt • 1/2 tsp freshly ground black pepper
DIRECTIONS Place 1 cup asparagus and 1 cup broth in a blender; puree until smooth. Combine puree, remaining 2 cups broth, and 1 1/2 cups water in a medium saucepan; bring to a simmer (do not boil). Keep warm over low heat. Melt butter in a large heavy saucepan over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Stir in rice; cook 1 minute, stirring constantly. Stir in wine; cook 2 minutes or until liquid is nearly absorbed, stirring constantly. Add 1/2 cup broth mixture; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining puree mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 30 minutes total). Stir in remaining 3 cups asparagus; cook 2 minutes. Stir in 3/4 cup cheese, cream, salt, and pepper. Transfer risotto to a bowl. Serve with remaining 1/4 cup cheese.
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WHO DO YOU KNOW THAT NEEDS OUR HELP?
DISCOVER HOW TO LIVE PAIN-FREE
REFER A FRIEND
At Village Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. Ask for Village 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
• Move without pain • Bend and move freely • Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle Do you have friends or family unable to do the following? Care enough to share how physical therapy helped you. Who do you know that could benefit from therapy? If you know someone suffering with aches and pains give the gift of health. Refer them to Village Physical Therapy today. Pass along this newsletter or have them call us directly for a Free Physical Therapy Consultation. Send them our way, they will thank you and so will we.
1. Call and schedule an appointment 2. Discover why your pain has come back 3. Get your custom recovery program
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Improves Posture
WALL POSTURE Stand with your heels up against a wall. Attempt to get your heels, buttock, shoulders and head to touch the wall at the same time.
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If you have pain with this exercise, please discontinue and contact a physical therapist before resuming.
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