FyzicalCentralIllinois: How Posture Affects Back & Neck Pain

FEBRUARY, 2020

THE

NEWSLETTER

STAND TALL & PAIN-FREE

INSIDE: •Stand Tall & Pain-Free • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe

REFER A FRIEND

Who do you know that could benefit from therapy? If you know someone suffering with aches and pains, refer them to FYZICAL today. Pass along this newsletter or have them call us directly for a Free Pain Consultation.

www.fyzical.com/central-illinois

THE

FEBRUARY, 2020

NEWSLETTER

STAND TALL & PAIN-FREE

Whether you have hurt your back and neck or have been suffering for a long time, seeing a physical therapist at FYZICAL Therapy & Balance Centers can help you return to a more active and pain-free life. Give us a call today:

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 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. • 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.

• MATTOON OFFICE: (217) 235-1245 • SULLIVAN OFFICE: (217) 728-8100

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. 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. 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.

After years of practicing poor posture, your back, shoulder and neck muscles will likely find standing or sitting with straight posture to be uncomfortable.

www.fyzical.com/central-illinois

A MOMENT WITH KRUCKEBERG

seed looks like determines what kind of winter we are going to have. If it looks like a “ shovel” would mean lots of snow, a “pitch fork” means mild winter with light powdery snow, and a “knife” means frigid winds that cut like a knife. I think it looked like a “ice scraper“ which may mean lots of ice. What do you think? Let us know.

The scary snow fall we had earlier has not repeated itself. I hope I did not curse us and we get a blizzard in the next 4 weeks. We have had enough precipitation for sure but it does not require shoveling. The Farmer’s Almanacsuggesta lotofsnowtowardtheend of February and March with accumulation. Compare that to Ground Hog Phil. The only thing I can wish for to be over sooner is the Presidential campaigning.

Dick Kruckeberg

I have been busy being a back-yard mechanic on our old 4-wheeler. First it was the winch switch that broke and then it was the choke switch. Of course, nothing is easy to get to and requires almost taking the machine apart to replace something. Now if I can remember how to put it together again with no left-over parts. Brenda took her granddaughter, Kaleigh, back to school at the Quad Cities at the first of January. Now it is back to just taking care of the critters she left which include Mickey the Hedgehog and Chewy the Geiko. I think that was a one of reasons Brenda misses Kaleigh. Kaleigh is jumping right back in with a short “extra” interim semester class on Music Appreciation. I am sure she will find out that there is more than Hip-Hop/Rap in the music scene but it has been a while since I was in those classes. After all 8-tracks were just becoming the rage then. OOPS! In our last newsletter was a picture of a persimmon seed cut open, but omitted in the story. The wives tale about what the

SWEET & SOUR CAULIFLOWER

PATIENT SUCCESS SPOTLIGHT

INGREDIENTS •5-6 cups cauliflower florets

“I can start a New Year with positive progress.”

•3 tbsp vegetable oil •1/3 cup corn starch •3-4 cups steamed rice, for serving •thinly sliced green onions for garnish •3/4 cup sugar •2 tbsp soy sauce •1/2 cup apple cider vinegar

•1 tsp garlic powder •1/2 tsp onion salt •1/4 cup ketchup •1 tbsp cornstarch •2 tbsp cold water

“It has been a journey, from pain to treatments, exercises and back to a place where I can control discomfort and start a New Year with positive progress.” - Margi Gaither

DIRECTIONS Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again. Transfer coated cauliflower to a greased pan. Bake for 15- 20 min until cauliflower starts to brown on the bottoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions.

www.fyzical.com/central-illinois

Active Therapeutic Movement (ATM2)

DISCOVER HOW TO GET TREATMENT

Enable’s a personalized body repositioning for finding a unique pain free position for each user. Once this position is found the system stabilizes the patient allowing specific neuromuscular training based on the body movement isolation that aims to achieve and sustain immediate pain reduction, increase range of motion and improve function.

At FYZICAL Therapy & Balance Centers, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to FYZICAL Therapy & Balance Centers if: • You have fallen in the last year or have fear of falls • You want to feel better and move better • You are dizzy • You have pelvic pain

Before

After

1. Call and talk to your therapist

Before

After

2. Discover why your pain has come back

Patient Success Story: I pulled a muscle in early August. The pain kept getting worse and I made an appointment with my PCP. He recommended trying a physical therapist. At that time I was unable to get our of a chair without help. I called Central Illinois Physical Therapy and was given an appointment the same day. I noticed a difference after just one visit. In 4 visits I am pain free. -Suellen Dunlap CALL FOR YOUR APPOINTMENT TODAY!

3. Get your custom recovery program

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain .

SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up to- wards your chest. Hold 20 seconds and repeat three times on each leg. Stretches Back www.simpleset.net

FREE CHECK DAY CALL FOR A FREE FOLLOW UP ON YOUR PREVIOUS ISSUE OR A NEW ISSUE. MATTOON: (217) 235-1245 SULLIVAN: (217) 728-8100 FEBRUARY 26 , 2020

Limited to the first 10 callers.

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