HandsOn: How Posture Effects Back & Neck Pain

N E W S L E T T E R

HOWWILL YOU CELEBRATE PAIN RELIEF & IMPROVED POSTURE?

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N E W S L E T T E R

WATCH YOUR PLANTS BLOOM AS YOUR BACK PAIN WILTS

INSIDE : • Improve Your Posture At Home • FCE’s

• Patient Success Spotlight • Relieve Pain In Minutes

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 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 stretchesandstrengthbuildingexercises thatcanhelpyoubegin trainingyour body to practice better posture, thereby reducing your back and neck pain.

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FCE’s

A Functional Capacity Evaluation (FCE) is a standardized comprehensive evaluation thatcollects informationon thephysicalabilitiesofan individual and determines his/her ability to perform specific work-related tasks. Physicians, case managers and employers are able to transition injured workersfromdisabilitytofunctionbyutilizingFunctionalCapacityEvaluations. FCE looks specifically on the following areas: • Prolonged sitting and standing • Dynamic strength • Walking, stairs and stepladder capacities • Balance • Push, pull and carrying capacities • Endurance • Coordination • Fine motor skills • Lifting capacity at various levels FCEs are indicative for the following cases: • Individuals thathavebeenoutofworkbecauseofan injuryand theirability

There are ways that you can improve your posture at home, as well. Here are several strategies that are typically helpful: •Try tostand tallwheneveryouarestandingorwalking.Holdyourheadhigh andsquareyourshoulders,butmore importantlyworkonbeing the tallest version of yourself. Hunching over is the leading cause of poor posture. •Usesupportwhenyousit tokeepyourposturecorrect.Lumbarsupport in officechairsandcarseatswillhelpabit,but for improvedpostureyoumay need toaddadditionalcushioning thatwillhelpyoukeepyourbackstraight. • Be mindful of how you lift heavy objects. Keep your shoulders square and yourchestforward.When liftingsomethingthat isover50 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 itcouldberelatedtoyourposture.Contactyourphysicaltherapistto learn more about how you can take steps to start improving your posture today. For more information about overcoming back and neck pain, contact us. IMPROVE YOUR POSTURE AT HOME

to return to work or not, needs to be determined. • Eligibility for Social Security Disability benefits. • For medical legal reasons.

Functional Capacity Evaluations are done on a one-on-one basis and lasts between2and6hours,dependingonapatient’sneeds. Formore information contact us or visit our centers at Astoria, NY.

Relieve Pain In Minutes Try this movement if you are experiencing neck pain. CHIN TUCK SUPINE While lying down on your back with a small rolled up towel in the small curve of your neck, slowly draw chin towards your chest. The back of your neck will rise and the base of your neck should stay in contact with the towel. Stretches Neck

Exercisescopyrightof Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.

CALL US TODAY IF YOU ARE EXPERIENCING BACK & NECK PAIN (718) 626-2699

Patient Success Spotlight

Who Do You Know That Needs Our Help?

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Do You Have Friends Or Family That Can’t:





 

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  � Move without pain � Bend and move freely � Balance confidently & securely   

� Sit for long periods � Walk for long distances � Live active and healthy







 

    “I live a pain-free life!” “This place is AMAZING! I have been in severe pain (neck/shoulder) before and after surgery and nobody has been able to help except Hands-On PT. Not only did they manage to do what no doctors can but also, they make PTFUN! I’m actually quite sad that I won’t be returning anymore (unless needed). I live a pain-free life now thanks to the wonderful work of the Hands-On team. They changed my life!” - Farrah             

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Healthy Recipe: Pitaya Smoothie Bowls











  



  



 

 





 

 

 







 

 



 

 





 

  



  











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 INGREDIENTS • ⅔ cup frozen pineapple chunks • 1 tablespoon light agave nectar • ⅛ teaspoon salt • 1 cup cubed fresh pink pitaya (dragon fruit), divided 

  • ¼ cup chia seeds • ¼ cup sliced fresh strawberries • ¼ cup sliced banana • 2 tablespoons toasted unsweetened shredded coconut • 2 tablespoons toasted unsalted pistachios     

      The object is to fill all empty squares so that the numbers 1 to 9 appear exactly once in each row, column and 3x3 box, and the sum of the numbers in each area is equal to the clue in the area’s top-left corner.











  

  INSTRUCTIONS Combine pineapple, agave, salt and ¾ cup pitaya in a blender; puree until smooth, about 30 seconds. Stir in chia. Transfer to two bowls; chill for 15 minutes. Top each bowl with strawberries, banana, coconut, pistachios and the remaining ¼ cup pitaya.         

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