The Pittman CONNECTION The Newsletter About Your Health And Caring For Your Body
Could Your Life Be Improved By Better Posture? The Solution to Aches & Pains Might Be Easier Than You Think
Do you suffer from daily or recurrent aches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, titled forward, or looking down for prolonged periods of time. (Continued inside)
Also Inside: What Can I Do About My Posture? • Safety Tips for Your Summertime Swim • Complimentary Workshops • Patient Success Spotlights • Exercise Essentials
The Pittman CONNECTION The Newsletter About Your Health And Caring For Your Body
COULD YOUR LIFE BE IMPROVED BY BETTER POSTURE? The Solution to Aches & Pains Might Be Easier Than You Think How Does Poor Posture Affect You? Changes to your posture can negatively affect your body, and you may find yourself experiencing some of the following symptoms: • If your posture contains a forward head tilt–This forward-head posture creates a strain on the neck, which can result in neck pain, shoulder pain, arm pain, chronic headaches, and lower back pain. Tilting your head forward for long periods of time shortens the muscles in the back of the neck, and can result in soreness throughout multiple parts of your body. • If your posture contains slouching of the mid-back – If you slouch themiddle of your back, you can drive your head forward and alter the way your ribs naturally align. By doing this, you may experience pain in the slouched region of the mid-back, in addition to pain in the neck. If this is your average standing posture, it is important to seek physical therapy treatment right away – over time, standing like this day after day may cause internal issues, as it creates pressure on your lungs, heart, and digestive system.
• If your posture includes sitting for long periods of time –When you sit for prolongedperiods of time, themuscles in your hips and legs will stiffen. When thesemuscles become stiff, they tighten andwill pull on the lower back, causing pain. The joints also lose their range of motion, which can cause soreness or achiness in the hips, legs, and back, and can create issues with your gait. Theway inwhich youwalk can also have an effect on your posture. When you have improper posture, your center of gravity changes. This can cause your balance to decline, which can cause pain when walking, thus creating a vicious cycle of overcompensation and pain. The most common symptom of poor posture is lower back pain, although pain can be present in other parts of the body, as well. The back muscles constantly contract to keep you upright, and they overcompensatewhen you slouchor hunchover. Over a period of time, constant poor posture can create an unusual amount of wear and tear on the lower back, which can increase the risk of arthritis in the spine.
What Can I Do About My POSTURE?
It can be difficult to correct poor posture, but there are a fewsteps you can take on your own to try and help:
1. SIT PROPERLY. If you are at a desk for extended periods of the day, make sure your stance is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. 2. TAKE STRETCH BREAKS. If you are an office worker, it is not secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so, and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. 3. EXERCISE. Exercise is incredibly important, especially if your job produces several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day can highly improve your overall gait. 4. SET UP YOUR OFFICE PROPERLY. If you work from an office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally,make sure your chair has theproper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture.
Physical Therapy Can Help If these at-home treatments don’t work, it is important to consult help froma physical therapist. Simply standing up straight is a fight against gravity, and if you have been standing the wrong way for several years, itmay be difficult to change it on your own. However, physical therapists are dedicated to getting you on back on track to a pain free, and risk free life. They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminate your pain, and get you back to doing the activities you love to do. If you are experiencing pain, and you think it may be a result of your posture, give us a call today at 901-850-5246. We will help you get back to a comfortable posture with just a few sessions.
We offer Personal Training & Group Fitness Classes. You’ll find knowledgeable trainers, a positive atmosphere, and innovative programming tailored to all fitness levels. At JenFitNess, LLC we pride ourselves in helping clients feel healthy AND strong. Book your session, today!
Visit JenFitNessLLC.com or Email JenFitNessLLC @ gmail.com
COMPLIMENTARY WORKSHOPS! You are invited to our FREE
Shoulder Pain Workshop Thursday, July 25 6:00 pm
Heel Pain Workshop Thursday, Aug 15 6:00 pm
How Do I Register For a Free Workshop at Pittman Physical Therapy? Call us at 901-850-5246, today! We only have 25 seats available for each event due to the interactive nature of our workshops, so be sure to register now! How Much Does It Cost To Attend a Workshop? Nothing... the event is absolutely FREE but call 901-850-5246 now to register as our workshops are limited to 25 attendees.
Do you or a loved one suffer from heel, shoulder, back, or hip pain? Are you age 40+ and have suffered with pain for longer than you feel you should have? Are you currently thinking about or seeing a doctor? If Your Answer is “Yes” to These Questions, You Should Come to One of Our FREE Workshops!
Patient Success Spotlight
“I can now do any activity with my son without having to worry about hurting my back again.” “When I first came to Pittman, I was unable to lean over or do any activities with my son because of lower back and hip pain. With the exercises and stretches they showed me, I now have no pain in my lower back. I can now also do any activity with my son without having to worry about hurting my back again.”
SAFETY TIPS for Your Summertime Swim Swimming is a great recreational sport that can be enjoyed by people of all ages. But it’s important to know how to be safe while you’re in the water. These important swimming safety tips are what you should be aware of before you head out to the water: alcohol or caffeine in them. • When swimming at the lake, avoid drinking water as well as getting it up your nose. Untreated fresh water can contain dangerous microorganisms.
• Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to always ask permission to go near water. • If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for less than five minutes and in the care of one or both parents at the time. • Make sure your pool slide is at the deep end, and be sure to slide down feet first while in sitting position so that you don’t injure your head, neck, or back. • Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with
• If vacationing at the beach, don’t try to fight or swim against a rip current. You can make it back by swimming parallel to shore. • Before you jump, test the water for depth and debris. If the dock is lit or a boat is nearby, dip a foot or a hand in the water to make sure that there is no electricity in the water.
• Swim in designated areas supervised by lifeguards, and always swim with a buddy; do not allow anyone to swim alone. • Protect your skin. Limit the amount of direct sunlight between 10:00 a.m. and 4:00 p.m. and wear sunscreen with a protection factor of at least 15.
“I was able to go fishing, start back with my workouts and just simply move around without limitation.” “Pittman PT is my go-to whenever I have any physical issues. So, it was a no brainer when my back pain not only would not go away but got increasingly more painful. My lower back pain just would not go away and got to the point I could not sit, stand, or lay down without pain. I called Pittman and had an appointment the next day. Within a couple of weeks coming 2 times a week, my pain had subsided and I was able to go fishing, start back with my workouts and just simply move around without limitation.”
Exercise Essentials Try these exercises to help maintain a healthy body
PRONE ON ELBOWS
WALL POSTURE Helps You to Gain Posture Awareness
Relieves Lower Back Pain
Stand with your heels up against a wall. Looking straight ahead with your neck tucked, attempt to get your heels, buttock, shoulders and head touching thewall at the same time. Flexing your shoulders back towards the wall will help your back from overarching. When standing in this way, your body is at optimum posture.
Lie on your stomachwith your elbows directly beneath your shoulders. Hold your shoulders and upper torso up by using your elbows for support. Hold theposition from 30 seconds to 3 minutes, depending on instructions fromyour physical therapist. Relax your body and repeat the exercise 3 times.
Exercises copyright of
Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
Who do you know that needs our help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle WIN A $20 GIFT CARD If you know someone suffering with aches and pains, give the gift of health. Refer them to Pittman Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an evaluation! You will get your name in our next newsletter and you could win a $20 gift card!
Referral Club: Thanks to our patients for referring a friend or family member!
Andrea Claunch Jennifer Gurley Leslie Knowles Lori Luther
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