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.
NEWSLETTER
HOW POSTURE AFFECTS BACK & NECK PAIN CONTINUE AN ACTIVE LIFESTYLE FREE OF PAIN!
• How Posture Affects Back And Neck Pain • How Physical Therapy Can Help • Patient Success Spotlight • Healthy Recipe • Relieve Back Pain In Minutes INSIDE:
Remember back when your mother used to tell you that if youwouldn’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 fewdecades and it turns out that mom might have been on to something, after all. (Continued Inside)
WWW.MYFIRSTCHOICEPT.COM
JANUARY 2019
NEWSLETTER
CONTINUE AN ACTIVE LIFESTYLE FREE OF PAIN!
HOW POSTURE AFFECTS BACK & NECK PAIN
A poor habit of bad posture can have a lasting impact on your neck and back.Theworseyourposture is,themore intenseyourbackandneckpain can become. Unfortunately, once you start experiencing neck and back pain, simply squaring your shoulders isn’t likely to bemuch 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 Notallbackpain iscausedbypoorposture,and it istruethatyoucanhave 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 likelyfindstandingorsittingwithstraightposturetobeuncomfortable. This is because your muscles have grown accustomed to the slouching, andstandingupstraightwillrequiresomethoroughstretching.Thatdoesn’t mean that once you have bad posture you can never correct it.
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HOW PHYSICAL THERAPY CAN HELP
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. 1. Shop Well For Yourself It is more important than ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise Your schedule will be very hectic this year, like every year. Schedule your workouts just as you would any other appointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Just Say No You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it.
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. For more information about overcoming back pain, call 321-802-5814 to talk with your physical therapist today!
5 HEALTHY TIPS FOR THE NEW YEAR!
4. Skip the Baking Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars—this year, let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate Keep your water bottle with you at all times. You should be drinking eight, 8-ounce glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.
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PATIENT SUCCESS STORY SPOTLIGHT
Spinach-StuffedMushrooms
INGREDIENTS • 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped • 1 tbsp balsamic vinegar • 1/2 tsp soy sauce • 2 cups chopped fresh spinach • 1/2 cup Plain Oikos Organic Greek Yogurt • Salt and pepper to taste
“Always smiling, friendly, and attentive to my needs!”
DIRECTIONS Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms softenand release their juices.Add thespinachandcook,continuing tostir,until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat theoven to350ºF.Stuff thespinachfilling into themushroomcaps.Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms. http://www.organicitsworthit.org/make/spinach-stuffed-mushrooms
“Clean and professional facilities. I was amazed at how comforting the environment was when I walked through the doors. The staff was always smiling, friendly and attentive to my needs. I cannot thank you enough for getting me through the pain I was in for my low back. Within a few short weeks, I knew I had made the right decision to come to your office. I will tell my doctor how great your staff treated me and the others who were patients. What a joy to be around. I will miss you all.” - BT
1. Feel free to call us and ask to speak to your therapist. 2. Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. 3. If further assessment is warranted, your therapist might recommend you come in for an appointment. Call To Talk to Your Therapist Today 321-802-5814 Has Your Pain Come Back?
RELIEVE BACK PAIN INMINUTES Try this movement if you are experiencing back pain.
FOUR POINT TRUNK FLEXION & EXTENSION Start on hands and knees. Arch your back up to the ceiling as high as you comfortably can, and hold. Then, arch your back the opposite direction as low as you comfortably can, and hold. Repeat 6 times.
Helps Alleviate Back Pain
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