APM: How Posture Affects Back & Neck Pain

NEWSLETTER Health & Wellness Newsletter (520) 296-8513

MEET OUR OFFICE MANAGER CHRIS TYRA SANCHEZ I graduated from Santa Rita High School and attended Pima Community College. I love to travel and I have a passion for animals. I enjoy seeing patients come in with some type of injury and leave feeling and looking like a “new person.

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Health & Wellness Newsletter

(520) 296-8513

NEWSLETTER

INSIDE: • Improve Your Posture At Home • Relieve Neck Pain In Minutes • Patient Success Spotlight • Healthy Recipe

Whether you have back or neck pain or have been suffering for a long time, seeing a physical therapist at Applied Physical Medicine can help you return to a more active and pain-free life. Give us a call at (520) 296-8513 today!

HOW LOWCAN YOU GO WITHOUT BACK 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. For more information about overcoming back or neck pain, contact us.

Discussing Posture with Noah Abrahams, PT, DPT.

Dear Valued Client,

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.

NOAH ABRAHAMS PT, DPT

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:

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IMPROVE YOUR POSTURE AT HOME

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. 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.

Call us today to schedule an appointment!

GRILLED SHRIMP TACOS WITH SRIRACHA SLAW

INGREDIENTS • 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper

• 1 lb. large shrimp, peeled & deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas

INSTRUCTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.

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Patient Success Spotlight

DISCOVER HOW TO LIVE PAIN-FREE

At Applied Physical Medicine, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Applied Physical Medicine 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 2. Discover why your pain has come back 3. Get your custom recovery program

“Therapy enabled me to continue my training routine.” “I came to APM because of a new pain in my shoulder. Before my first appointment, an old low back pain returned! Noah and his teamwere great. They worked through both problems with manual therapy, stretching, and strength exercises. Safe progression was of high importance, with close monitoring of activity, and education. Therapy enabled me to continue my training routine with kettlebells and barbells. Great people – friendly, caring, and helpful.” - Marie T.

Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.

CHIN TUCK SUPINE While lying down on your back with a small rolled up towel in the small curve of your neck, slowly draw chin towards your chest. The back of your neck will rise and the base of your neck should stay in contact with the towel.

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SPORTS CONSULTS

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Attention Families of Athletes FREE SPORTS CONSULTS

Who’s Eligible? • All past clients who have not been seen in PT in more than 2 months. • All present clients who have another problem currently not being treated. • All loved ones, family, or friends of our past and present patients. • All athletes. We have well trained therapists with backgrounds in sports medicine who can help: Get Back to School Ready with a Free Sports Consult

We would like to offer Free Consults for our athletic community and their family with one of our Physical Therapists, who all have a great background in sports medicine. All our therapists are well trained in general out-patient care among their sports medicine backgrounds and are wonderful sources of information for our general population as well. We would love to invite you and a family member to take advantage of a free consult. At the end of your appointment, therapists will provide you with a copy of their findings from your assessment which can include: • The possible cause of your issue • What you can do to help decrease the problem right away • Recommendation for treatment

Dr. Noah Abrahams

Dr. Mariesa Gonzales

Dr. Cara Payne

Dr. Cara Payne has many years of experience in endurance training involving swimming, biking, and running. Here is a picture of Cara with her two very active tiny tots at the 2019 terrain race at old Tucson.

Dr. Mariesa Gonzales is our newest edition to our fabulous team and only compliments it further. Dr. Gonzales has concussion management along with many new treatment styles in manual therapy, and therapeutic exercises. Here is a picture of Mariesa enjoying some stairs with one out of the two kiddos she has.

Dr. Noah Abrahams is great with our lifting and cycling community. Here is a picture of Noah at one of our partner workshops talking to athletes about injury prevention, recovery and treatment.

Appointments are free but there are limited spaces available.

Don’t delay, register today by calling now!

If you are a past or present patient or if you are referring a friend or family member (or the stubborn spouse above)… give them this Newsletter Insert and tell them to call us to schedule their free exam.

TUCSON CLINIC 6606 E. Carondelet Dr. Tucson, AZ 85710 (520) 296-8513

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