Health & Wellness Newsletter by Priority Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
Straighten Out Your Neck &Back Pain! HOWPOSTURE AFFECTS NECK & BACK 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 (continued inside)
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Straighten Out Your Neck &Back Pain! HOW POSTURE AFFECTS BACK & NECK PAIN
INSIDE: • How Physical Therapy Can Help • Strengthen Core In Minutes • Patient Success Spotlight • Healthy Recipe
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,neckandshoulderssothatyoucan improveyourposturepermanently, 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. Afteryearsofpracticingpoorposture,yourback,shoulderandneckmuscles will likelyfindstandingorsittingwithstraightposture tobeuncomfortable. This is because your muscles have grown accustomed to the slouching, andstandingupstraightwillrequiresome thoroughstretching.Thatdoesn’t mean that once you have bad posture you can never correct it.
Palmayra, MO: 573-769-6166 • Florence, SC: 843-536-4888
www.prioritypt.net
HOW GOOD POSTURE CAN HELP!
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. For more information about overcoming back pain, contact us.
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
Call us today at Missouri: 573-769-6166 or South Carolina: 843-536-4888 to schedule an appointment!
Strengthen Core In Minutes Try this movement to strengthen core and improve posture.
Healthy Recipe: CHOCOLATE PEANUT BUTTER BALLS
INGREDIENTS • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon • ½ cup of raw honey • ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips
Strengthens Core
www.simpleset.net
SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by the finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.
INSTRUCTIONS 1. Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. 2. Pulse until ingredients are blended (about 7-9 times). 3. Add mixture to a large bowl, add in chocolate chip. Stir to combine. 4. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. 5. Cover and place in refrigerator for 2 hours. 6. Serve! Author: Krista @ https://www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls/
MISSOURI 573-769-6166
SOUTH CAROLINA 843-536-4888
www. prioritypt.net
DISCOVER HOW TO LIVE PAIN FREE
At Priority 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 Priority 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 your therapist
PATIENT SUCCESS SPOTLIGHT
‘Excellent Services!” “Excellent services.The therapist did an excellent job of helping me to feel stronger and more relaxed. My balance problem came about following my fall 3 weeks ago. Her encouragement helped me so much. I feel more secure while walking daily. She is a great therapist who understands your problems and seeks to improve them.” - Juantia S.
2. Discover why your pain has come back 3. Get your custom recovery program
Every year millions of Americans use opioids to manage pain. Doctor-prescribed opioids are appropriate in some cases, but they just mask the pain—and reliance on opioids has led to the worst drug crisis in American history. The Centers for Disease Control and Prevention (CDC), the American College of Physicians, and the National Academies of Sciences, Engineering, and Medicine have issued guidelines and reports urging health care providers to pursue safe nondrug alternatives, including physical therapy, for most non–cancer-related pain treatment.
Physical therapists (PTs) treat pain through movement, hands-on care, and patient education—and by increasing physical activity you can also reduce your risk of other chronic diseases. A recent study published in Health Services Research found that patients who saw a PT before trying other treatments for low back pain were 89% less likely to need an opioid prescription. If you know someone in pain, encourage them to talk to their physician or PT about safe ways to manage pain.
The American Physical Therapy Association’s #ChoosePT campaign is raising awareness about the dangers of prescription opioids, and encourages consumers and prescribers to choose safer alternatives like physical therapy for most chronic pain management.
To read more about National Physical Therapy Month and the #MoveForward campaign, visit at www.apta.org/NPTM. Also visit www.moveforwardpt.com
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