Health & Wellness Newsletter by Bridle Trails Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
“Roll A Strike Through Pins Of Aches &Pains!” 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. (continued inside) HOW POSTURE AFFECTS NECK & BACK PAIN
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“Sit In Public With Confidence!” HOW POSTURE AFFECTS NECK & BACK PAIN
INSIDE:
• Improve Your Posture Naturally • Healthy Recipe • Relieve Back Pain In Minutes • Patient Success Spotlight
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 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. Look inside to learn more about our programs and say goodbye to that aching back and neck!
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IMPROVE YOUR POSTURE NATURALLY
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
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If you are experiencing chronic neck and back pain, there is a good chance that it could be related to your posture. Contact a physical therapist at Bridle Trails Physical Therapy to learn more about how you can take steps to start improving your posture today. 3 5 1 2
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Call us today at 425-889-0776 to schedule an appointment!
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Stuffed Zucchini Boats
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INGREDIENTS • Four medium-sized zucchinis • One 5oz log of goat cheese
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• 1-2 cups of marinara sauce • Chopped parsley
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DIRECTIONS Pre Heat oven to 400 degrees. Slice zucchini lengthwise and scoop out seeds. Season to taste with salt and pepper. Place on baking sheet. Using 1/2 of the goat cheese, spread small amount into the zucchini and cover with marinara sauce. Drop dots of remaining cheese over the marinara, bake until cheese is soft and marinara is bubbling (about 20 minutes).
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Patient Success Spotlight I would highly recommend them! Print sudoku http://1sudoku.com
DISCOVER HOW TO LIVE PAIN-FREE
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At Bridle Trails Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Bridle Trails 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 a therapist 2. Discover why your pain has come back 3. Get your custom recovery program
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“They are great. They really listen to their patients and help them with getting stronger and healing. Everyone there is so nice and they really care. I go to Cole there and he has helped me so much with my shoulders. I would highly recommend them to anyone.” - Heather N. 5 8 2 9 8 3
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8 7 Relieve Back Pain In Minutes Try this movement if you are experiencing back pain. 3
ATTENTION BACK PAIN SUFFERERS!
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We can help:
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Strengthens back
• Increase your flexibility • Improve your health • Get back to living
• Decrease your pain • Increase your strength • Increase your activity level
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3 6 1 9 5 7 3 4 Stand with good posture, feet shoulder width apart. Position your hands on the backs of your hips. Lean back, as far as you comfortably can. Slowly return to the start position. Repeat 4 times. 3 STANDING LUMBAR EXTENSIONS
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Mention or Bring in This Coupon Today For a FREE BACK PAIN SCREENING
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