BioSport PT: How Posture Affects Back and Neck Pain

Getting To Know The BioSport PT Staff! Health &Wellness The Newsletter About Your Health And Caring For Your Body CHRISTIAN TORRES

ultimate goal is to become a Physical Therapist with a specialty in Pediatrics. Christian is an advocate in health promotion and aspires to impact people to live their life optimally. His passion for care has allowed him to continue his goal in health care. Christian is bilingual and speaks both Spanish and English. Spending time at the beach or doing outdoor activities are his favorite things to do. When he is not chasing his goals, you can find him lifting weights at the gym or fishing with his friends.

Christian Torres graduated fromCalifornia State University, Stanislaus with an undergraduate degree in Kinesiology with a concentration in Exercise Science. He started as a personal trainer and found a passion for biomechanics and the study of human movement. Christian has coached Track and Field at a local middle school for mid-distance runners. Also, Christian is currently finishing his prerequisites for Physical Therapy school. His

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

INSIDE: • What Can Good Posture Do For You? • Healthy Recipe • Exercise Essentials • Patient Success Spotlight YOUR BACK AND NECK PAIN How Your Posture Can Affect 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 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. • 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. 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.

Exercise Essentials Try this movement if you are experiencing poor posture.

Healthy Recipe: Stuffed Zucchini Boats

Helps Posture

While lying face down, slowly raise your chest upwards and off the ground. Then lower slowly back to the ground. Repeat 10 times.

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).

• Four medium-sized zucchinis • One 5oz log of goat cheese • 1-2 cups of marinara sauce • Chopped parsley

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An insurancedeductible istheamountofmoneythatyoumustpaybefore your insurancecompanypaysforyourmedicalservices. Ifyourdeductible is met, your Physical Therapy may not cost you anything. Patientswithfamilyplansor thosewhohavehadmajorsurgeriesorhave a chronic illness are especially likely to have a $0 balance remaining on theirout-of-pocketexpenses.Thismeansthatthecostofphysicaltherapy could be minimal or completely covered by the patient’s insurance plan. Ifyouareclosetoorhavemetyour insurancedeductiblefortheyear,then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2018. Contact us today to schedule your appointment.

Patient Success Spotlight just a short amount of time I can feel a big difference in my body and back. “I’ve dealt with back pain for quite a few years and as the older I got the worse it got. I finally went to my doctor for the specific reason thinking we would go through the process with the end result being back surgery. To my surprise one of the first things she asked me was if I’ve ever done physical therapy. I told her I hadn’t, so she recommended that this should be my first step. I agreed and a couple of weeks later I had my first session at BioSport. I was greeted by friendly staff and was introduced to Dr. Koree Ringer who was going to by my physical therapist. She, just like the rest of the staff, was friendly and put me at ease. She was very thorough on what my body was and wasn’t able to do. Koree then tailored a routine just for my ailments and in just a short amount of time I can feel a big difference in my body and back. Thank you Koree for all you’ve done making the workouts fun and not seem like work at all and healing my back.” – Duane T.

BioSport News

We greatly enjoyed our meeting with U.S. Representative Jeff Denham (R-CA-10) on Tuesday, August 14, at the California District 10 Field Office, Modesto, CA. Representative Denham is a current cosponsor of the LTA and a member of the Rare Disease Congressional Caucus, Congressional Military Veterans Caucus, and Congressional Veterans Jobs Caucus, among others. From L to R: Jovi Santuangco, Tactile Medical; Patricia Egan, Lymphedema Advocacy Group; Leo Chavez, BioSport Physical Therapy; Alex Stavrianoudakis, BioSport Physical Therapy; U.S. Representative Jeff Denham; Koree Ringer, BioSport Physical Therapy; Carolyn Wheeler, Sutter Care at Home; Deborah Babb, Valley Wound Healing Center.




If you have a rotator cuff tear, you’re not alone. It happens to millions of people every year. It’s a common cause of shoulder pain. The right treatment can make you feel better, keep a small injury from getting worse, and help you heal. For many people, physical therapy (PT) is the answer. It may be all you need to treat an injured rotator cuff. PT is a way to get back strength and movement after an injury. It includes things like exercise, ice, heat, massage, and equipment to help return your shoulder back to its normal range of motion. Your Rotator Cuff The rotator cuff is a group of tendons and muscles in your shoulder. They form a “cuff” over the top end of your arm. It helps you lift and rotate your arm. And it keeps the shoulder steady as your arm moves. A rotator cuff tear can be caused by different things. It can get sore from normal wear and tear over the years. This happens mostly to people over age 40. But you can also get one in a fall or by repeating the same activity over and over. When you do the same thing again and again, the rotator cuff can start to fray, like a worn sock. It can separate or tear, especially if you lift something heavy. Is PT for Me? If you think you have a tear, see your doctor. He may send you to someone who treats bones, joints, muscles, and tendons, called an orthopedic doctor. She can talk to you about surgical and nonsurgical options, including PT. Unless the injury is severe, PT is a typical starting point. Your physical therapist will ask questions about your life and the things you do. He’ll do some tests to learn more about your pain. The therapist will ask you to raise your arm, move it to the side, or push against something to see what your limits are. PT helps in lots of ways. One study shows that people who got PT for a rotator cuff tear did just as well as those who had surgery. The therapist will help you: • Get back your range of motion • Learn exercises to strengthen your shoulder muscles • Improve the way you sit and stand (your posture) to help reduce pain

• Find a way to sleep that doesn’t hurt your shoulder • Learn to carry objects safely • Use ice or heat to ease the pain • Understand why you need to keep moving • Find ways to do things so that they don’t hurt your shoulder • Return to your regular activities (be patient -- this can take a while) Physical therapy can also help you recover after rotator cuff surgery. It’s the same idea -- to improve strength and movement and get back to regular life. The therapist will show you how not to injure your shoulder again after surgery. As you recover, pay attention to your pain and ask for help if you need it. That’s the best way to heal your injured shoulder and keep it as strong as possible for the rest of your life. WebMDMedicalReferenceReviewedbyNehaPathak,MDonFebruary28,2017AmericanAcademyofFamily Physicians,ShoulderPain: “Whatcausespain inmyshoulder?”AmericanAcademyofOrthopaedicSurgeons: “RotatorCuffTears.”APTA: “PhysicalTherapist’sGuide toRotatorCuffTear.”AmericanAcademyofOrthopaedic Surgeons: “RotatorCuffTears:FrequentlyAskedQuestions.”APTA: “PhysicalTherapyaGoodFirstChoice BeforeSurgery forRotatorCuffTears.” APTA: “PhysicalTherapyAsEffectiveAs Surgery forRotatorCuffTears.” ClevelandClinic: “RotatorCuffTendonitis.” MayoClinic: “Rotatorcuff injury.”

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Did You Know That You Have The Right To Choose Which Therapy Provider You & Your Family Receive Care From? WE WANT TO BE YOUR THERAPY PROVIDER FOR LIFE!

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Choice of provider is an important right of patients. Considerations in making your choice are similar to considerations in choosing your family doctor or dentist. Your Physician can make recommendations regarding where you receive therapy services, but ultimately the decision is yours! BioSport Physical Therapy will always work closely with your physician to ensure good communication and coordination of your care! Here are some important questions to ask yourself: Does your therapy provider have experience and training in working with your condition or diagnosis? Does this therapy provider offer you a primary therapist and /or team that will consistently provide you with care? Does your therapy provider know you and or your family and past history or special considerations for treatment?

Have you received quality services from this provider in the past? Including: • One-on-one attention? • Patient education on your condition and self-care? • Skilled therapy with good outcomes? • Follow up? Is this therapy provider in your health plan? What kind of co- payments or costs are associated with therapy with this provider?

Does this therapy provider offer convenient: • Location to your work or home? • Scheduling? • Parking? • Assistance with your insurance?

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