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.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
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HOW POSTURE AFFECTS BACK & NECK PAIN
• How Can Physical Therapy Help? • Patient Success Spotlight • Free Laser Therapy Consultation
• Practice News • Recipe Corner
Health &Wellness The Newsletter About Your Health And Caring For Your Body
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HOW POSTURE AFFECTS BACK & NECK 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 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 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.
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HOW CAN PHYSICAL THERAPY HELP?
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.
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
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Patient Success Spotlight
Kelli has been doing therapy for her neck and upper back pain, check out what she has to say below: “When I first started therapy I was having daily headaches and upper back and neck pain. It hurt to drive and sitting at my desk was painful. After just a few sessions of therapy my headaches are gone and the pain in my neck is very minimal. When it does arise, I can now do a few stretches to alleviate the pain. I have become more aware of my bad posture habits and have noticed howmuch sitting the right way helps me to feel better.”
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Outstanding RESULTS
“I can turn my neck much better and without pain. I feel more like myself. My posture has also improved.” - D.M.
“No longer having headaches daily and I no longer need pain medicine & muscle relaxers!” - S.F.
“Pain free for the first time in about 20 years.” - S.B.
Move Freely • Alleviate Pain Naturally • Have More Energy Enjoy Activities Pain Free • Be Stronger
Soothe Pain Ease joint pain Improve blood flow & oxygen circulation Optimize sports performance Accelerate healing from injury Prevent issues from becoming chronic Laser Therapy Can:
Don’t let pain become a way of life Call to schedule your free consultation with complimentary laser treatment! FREE LASER THERAPY CONSULTATION
Lonoke: 501-676-5540 ProMotion: 501-945-0200
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Offer valid for the first 25 people to schedule. Expires 06-01-20.
Practice News!
Good Posture Tips
Cody’s Birthday is April 26th. Happy Birthday, Cody!
We’re Keeping Your Health In Mind!
DON’T SLUMP AT YOUR DESK It’s comfy to slouch -- maybe even lean back and swivel a bit. But it’s a posture no-no. Try this instead: Sit all the way back in your chair. Place a small, rolled-up towel or lumbar cushion behind your mid-back to protect your spine’s natural curve. Bend your knees at a right angle and keep them the same height, or a bit higher, than your hips. Place your feet flat on the floor. BEWARE OF ‘TEXT NECK’ On your smartphone all day long? Take a minute to stretch your neck. When you tilt your head down to check messages it really strains your spine. Over the course of a day -- or year -- that can add up. For a better view, lift the phone up and move your eyes, not your head. DON’T BE A LOW-RIDER Sure, it’s cool and comfy to recline during a long drive. But it isn’t great for your posture. Instead, pull your seat close to the steering wheel. Try not to lock your legs. Bend your knees slightly. They should be at hip level or a tad above.
The staff at Lonoke PT & ProMotion PT is focused on keeping our equipment and facilities clean for you. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by:
STAYING HOME IF YOU ARE SICK
CLEANING HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS
Are you wanting to start or continue physical therapy treatments while social distancing? Call your physical therapist today to discuss your treatment options! We want to wish health and safety to all of our patients.
Lonoke: 501-676-5540 ProMotion: 501-945-0200
Recipe Corner
Kyndal’s Corn Casserole INGREDIENTS • 2 boxes jiffy cornbread • 2 eggs • salt and pepper to taste
• 8 oz. sour cream • 1 can cream style corn • 1 can reg corn, drained
INSTRUCTIONS Mix all ingredients together. Bake 350 degrees for 30-45 minutes in a 9x9 baking dish coated with cooking spray.
Exercise Essentials Try these simple exercises to relieve pain and stay flexible!
Isometrics Side Bending Sit comfortably in an upright position. First, place the heel of your right hand on the right side of your head, directly above your ear. Using your right hand to provide gentle continuous resistance, try to push your head to the right. Hold for 5 seconds if possible. Repeat 30 times on each side.
Chin Tucks Sit tall, pull the chin and head straight back until a good stretch is felt at the base of the head and top of the neck. Hold for 5 seconds if possible. Repeat 30 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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