Pro-Active PT: How Posture Affects Back and Neck Pain

Health & Wellness The Newsletter About Your Health And Caring For Your Body

BENTON Physical Therapy

MALVERN Physical Therapy

PRO-ACTIVE Physical Therapy BRYANT PR - IVE Physical Therapy BRYANT

BENTON Physical Therapy

MALVERN Physical Therapy

CHELSEA CAVENOR, ACCOUNTS &INSURANCE SPECIALIST Getting To Know The Benton Physical Therapy Team

When asked what her favorite part of the job is she says: “The patients, I love the relationships that are built

Chelsea and her husband are current residents of Benton, AR. They have a beautiful daughter and 2 dogs. In her spare time she likes to go cycling, spend time with her family and doing anything outdoors. She would love to win the lottery one day so she can do everything on her bucket list. Chelsea attended UALR and has been with our company since March, 2011.

with each patient.” - Chelsea Cavenor

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

BENTON Physical Therapy

INSIDE: • What Can Good Posture Do For You? • Healthy Recipe PRO-ACTIVE Physical Therapy BRYANT HOW POSTURE CAN AFFECT YOUR 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. MALVERN Physical Therapy PRO-ACTIVE Physical Therapy BRYANT BENTON Physical Therapy MALVERN Physical Therapy

• Patient Success Spotlight • Improve Posture In Minutes

• 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. Give us a call today to begin your journey to a better and healthier you!

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WHAT CAN GOOD POSTURE DO FOR YOU?

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.

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Improve Posture In Minutes Try this movement if you are experiencing poor posture.

MILLION DOLLAR DIP

INGREDIENTS • 5 green onions, chopped  • 8 oz cheddar cheese, shredded  • 1 1/2 cups mayonnaise  • 1/2 cup bacon bits  • 1/2 cup slivered almonds

Helps Posture

www.simpleset.net

While lying face down, slowly raise your chest upwards and off the ground. Then lower slowly back to the ground. Repeat 10 times.

INSTRUCTIONS Add green onions, cheddar cheese, mayonnaise, bacon bits, and slivered  almonds to a small bowl. Mix until combined and chill for at least 2 hours. Serve with your favorite crackers. 

CALL TODAY!

1. Shop Well For Yourself - It is more important then 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. 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. 3 Healthy Tips For The New Year

Patient Success Spotlight

With my therapists help I now have an exercise program to help me stay limber and strong. “I came to MPT with moderate pain and within a months time left with minimal pain. After trying a chiropractor, anti-inflammatories, heat and ice the pain was only worsening. With my therapists help I now have an exercise program to help me stay limber and strong. Thank you Randy, Reagan, Emily and Lyndi!” – Theresa F.

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