Colorado Injury Treatment Center Newsletter
N E W S L E T T E R
How Posture Can Affect Your Back & Neck Pain
See Inside • How Posture Can Affect Your Back & Neck Pain • What Can Improving Your Posture Do For You? • Exercise Essentials • Staff Spotlight
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N E W S L E T T E R
How Posture Can Affect Your Back & Neck Pain
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.
While these symptoms can also indicate other mechanical pains in the back or neck, correction of posture is required to fully resolve these painful issues. It is important to see your physical therapist to determine if your pain is strictly due to posture or if there is another cause. 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.
Contact your physical therapist to learn more about how you can take steps to start improving your posture today.
Are you letting back & neck pain hold you back? Call 303.745.0803 to schedule your appointment today!
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 50lbs 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: What Can Improving Your Posture Do For You?
• 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. Are You Or Someone You Know Suffering From Rotator Cuff Pain? If So, You Are Not Alone! EACH YEAR, NEARLY 2 MILLION PEOPLE IN THE U.S. ALONE SEEK TREATMENT FOR ROTATOR CUFF PAIN Attend Our Upcoming Workshop And Learn More About What You Can Do To Put An End To Rotator Cuff Pain!
Rotator Cuff Pain Workshop Saturday, October 19 th at 10:15 AM
• Proper posture creates quality exercise for your core and back
• Improved respiratory health
Call Colorado Injury Treatment Center at 303.745.0803 , or visit our website at coloradoinjurytreatment.com to schedule your appointment today!
Crunchy Chicken &Mango Salad Healthy Recipe
INGREDIENTS • ⅓ cup orange juice
• 2 cups sugar snap peas, thinly sliced diagonally • 2 cups shredded chicken breast • 1 medium mango, sliced • ½ cup coarsely chopped fresh mint • ¼ cup sliced scallions • 2 tablespoons toasted sesame seeds
Staff Spotlight
• 3 tablespoons rice vinegar • 3 tablespoons less-sodium soy sauce • 1 tablespoon toasted sesame oil • 2 teaspoons sambal oelek (optional) • 6 cups thinly sliced napa cabbage
Tao Murphy, PTA “ Growing up on the other side of the Rockies in Salt Lake has shown me the importance of exercise and physical activity. I also grew up with the passion to help others, and that has always been a goal of mine since I was little. Therefore, by becoming a PTA and being able to improve the quality of life in others while sharing the physical/sport side of my life is definitely a dream come true.”
Our Greatest Promotion E V ER ! Thursday, November 21st 2019 9:00 am - 2:00 pm Only 20 Spots Available So Call Now To Reserve Yours! IN CELEBRATION OF NATIONAL PHYSICAL THERAPY MONTH... Instructions Whisk juice, vinegar, soy sauce, sesame oil and sambal oelek (if using) in a large bowl. Add cabbage, peas, chicken, mango, mint and scallions; toss gently to coat. Serve the salad sprinkled with sesame seeds. We Are Hosting
coloradoinjurytreatment.com
Exercise Essentials Helps Flexibility
PRONE ALTERNATE ARM AND LEG While lying face down and keeping your lower abdominals tight, slowly raise up an arm and opposite leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. 6 repetitions on each side.
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The first 10 people to call in will recieve a special gift!
Always consult yourphysical therapistorphysicianbefore startingexercises youareunsureofdoing.
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