Breckenridge Physical Therapy 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 Good Posture Do For You? • Patient Success Spotlight • Exercise & Pain Relief
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N E W S L E T T E R
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 mommight 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: How Posture Can Affect Your Back & Neck Pain
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.
A R E Y O U L E T T I N G PA I N H O L D Y O U B AC K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY ! 9 7 0 . 4 8 5 . 3 4 2 1
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What Can Good Posture Do For You?
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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:
• 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.
No Doctor Referral Necessary To Seek Physical Therapy Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Colorado, you have direct access to physical therapy! Save time Save money Improve your health naturally
Call Breckenridge Physical Therapy at 970.485.3421 , or visit our website at breckenridgephysicaltherapy.com to schedule your appointment today!
I absolutely love this place! It’s a family owned business and they’re very attentive to clients needs. They have a great space which includes both physical therapy and personal training. I recently visited for physical therapy to get some help with my IT Band issues. Rashmi really helped me with my injury with acknowledging where my weaknesses were and giving exercises to strengthen and stretches to relieve tightness. Thanks to the Vert family and Rashmi I’m back to running again. I highly recommend this place. You will not be disappointed. - Nicole L 3 4
Cherry-B rry Oatmeal Smoothies Healthy Recipe
INGREDIENTS • ⅓ cup quick-cooking rolled oats • ½ cup light almond milk • ¾ cup fresh strawberries • ½ cup fresh dark sweet c erries
• 1-2 tbsp almond butter • 1 tbsp honey • ½ cup small ice cubes
Patient Success Spotlight
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“I saw Dr. Levon earlier this year and he was so patient with me and helped me with my pulled muscle in my leg, balance issues, and muscle weakness in my legs. I’m currently seeing Dr. Ellie and she’s amazing at helping me with my muscle weakness and balance issues. I appreciate the personal attention and knowledge that this office provides. I know I’m in good hands!” - Cecilia D. Want results like this? Call Breckenridge Physical Therapy at 970.485.3421 to schedule your appointment today!
7 5 3 DIRECTIONS In a medi m bowl combine water and oats. Microwave 1 minute. Stir in ¼ cup of the milk. Microwave 30 to 50 seconds more or until oats are very tender. Cool 5 minutes. In a blender combine oat mixture, the remaining ¼ cup milk, and the next four ingredients (through honey). Cover and blend until smooth, scraping container as needed. Add ice cubes; cover and blend until smooth. If desired, top each serving with additional fruit. 6 7 5 9 6 2 7 9 7 5 8 4 1 3
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Exercise Essentials Helps Flexibility
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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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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Play on your mobile these puzzles and find their solutions by flashing the codes below :
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