Sports & Ortho PT: How Posture Affects Pain

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

“Help Others By Helping Yourself First!”


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.

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

“Start This Season Without Pain!”



• What Can Good Posture Do For You? • Healthy Recipe • Relieve Back Pain In Minutes • Patient Success Spotlight • Sudoku Puzzle

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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 lowerback.Pain thatseems to travel fromoneareaof theback toanother is frequently an indication of posture concerns. • The pain will subside after switching positions, such as switching from sitting to standing or vice versa. • Backorneckpain thatdevelopssoonafterachange incircumstances,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. Of course, 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. • Bemindfulofhowyou liftheavyobjects.Keepyourshoulderssquareandyour 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. No one understands movement like we do! Come experience real pain relief with our physical therapists at Sports & Ortho Physical Therapy by scheduling an appointment today!


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 it could be related to your posture. Contact your physical therapist to learn more about how you can take steps to start improving your posture today. Learn more about how you can naturally improve posture, visit our website at or call the clinic nearest you today!

Healthy Recipe


INGREDIENTS • 1 ripe banana, mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil, melted • 2 tsp vanilla extract • 3 tbsp maple syrup • 1 1/2 cups gluten-free rolled oats • 1/2 cup oat flour, ground

• 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/8 tsp salt • 2 tsp Vietnamese 5% Oil • 1 tsp Cinnamon • 1/4 tsp Frontier allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries and cherries

DIRECTIONS Preheatoven to350°F.Greaseor lineabakingsheetwithparchmentpaperorasiliconebaking mat. Set aside. In a mixing bowl stir together mashed banana, pumpkin, eggs, peanut butter, coconut oil, vanilla and maple syrup until well combined. Add in oats, oat flour, almond meal, baking powder, baking soda, salt, cinnamon, allspice, chocolate chips and dried fruit; stir to combine. Refrigerate for 5 minutes to harden. Drop cookies by spoonfuls on prepared baking sheet. They won’t expand much, so feel free to press them down slightly, and make them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned.

You do not need a doctor’s script to come to Sports and Ortho! Call to schedule an evaluation with us at your earliest convenience


Print sudoku SPORTSANDORTHO isveryexcitedand proud to announce a new partnership with Girls On The Run-Chicago to help empower young women. Girls on the RunChicago isanes ablishednonprofit organization; offering a renowned positive youth development program that is designed to empower the next generation of girls. Specifically, we


5 2 3 8 6 I had surgery on my rotator cuff and needed physical therapy. I found Sports and Ortho, I looked up the previous reviews, so I decided to give them a try.The front desk staff was friendly from the start. The PT’s and their assistants were knowledgeable and friendly as well. They really worked to get me better much faster than expected and my doctor was also very pleased with my progress. The PT’s listened to my recovery concerns, they worked on my problem areas, they documented everything, they kept my doctor updated with my progress, and more importantly they allowed me to push myself to a faster recovery. I really like the fact that I was never rushed during my appointments. If you’re looking for a friendly atmosphere, with knowledgeable physical therapists, lots of therapy equipment, and a place where you can get good results... SPORTS AND ORTHO IS THE PLACE!” – Latanya B. If you’re looking for a place where you can get good results, Sports and Ortho is the place!! 4 2 1 7 9 5 7 3 2 1 4 5 8 2 9 4 7 8 9 8 6 5 9 n°229777 - LevelMedium 4 5 2 7


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1 9 8 5 3 utilize a proven, research-based curriculum and the power of running to educate and inspire 3rd-8th grade girls for a lifetime of self-respect, confidence, responsibility, and healthy living. SPORTS AND ORTHO will partake in many of Girls On The Run-Chicago 5k’s, give talks to young women to teach them how to properly stretch for their 5ks, as well as be role models just as Dahlia Fahmy has done so very well being a women business owner of SPORTS AND ORTHO to show young women that you can achieve anything if you put your mind to it! 4 9 1 4 9 2 5 3 8 8

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7 1 6 If you have pain, come in for a free assessment at any of our five locations. Don’t wait, we can help! BRIDGEPORT 312-225-3119 NORTHWEST SIDE 773-657-3897 LINCOLN PARK 773-904-8881 BEVERLY 773-779-7970 GLENVIEW/NORTHBROOK 224-282-8133 2 8 9 3 2 4 1 8 4 5 7 6 8 4 3 9 6

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4 5 3 9 6 Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

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5 2 6 4 9 6 1 2 8 5 The aim of this game is to fill in empty squares using digits from 1 to 9. Each digit must be found once and only once per line, per column and per region. n° 26328 - LevelMedium Sudoku Puzzle


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8 SWAN DIVE Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times. Relieves Back Pain 5 2 8 9 4 2 6

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