Health & Wellness Newsletter by Aspen Rehab
WWW.ASPENREHAB.COM
2020
FIND RELIEF FOR BACK & NECK PAIN! HOWPOSTURE AFFECTS NECK & BACK PAIN
Improve Your Posture At Home Discover how to improve your posture for pain relief in your home.
Patient Success Hear what our patients are saying about us!
Exercise Essentials Try this exercise to help relieve pain!
WWW.ASPENREHAB.COM
2020
HOWPOSTURE AFFECTS NECK & BACK PAIN
I’m adjusted and comfortable, finally! "Dr. Charni was very helpful. I’m adjusted and comfortable, finally! I’vewaited so long! Make sure you book your appointments!” - A.P. PATIENT SUCCESS SPOTLIGHT
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 sittingwith 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.
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
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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
“The worse your posture is, the more intense your back and neck pain can become.”
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 youcanhavepoorposture foryearswithout 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 isworsened 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 inyour neck andmoves
Care enough to share how physical therapy helped you? If you know someone suffering wi th aches and pains give the gift of health. Refer them to Aspen Rehab today. Pass along this newsletter or have them call us directly for a Free Consultation. Send them our way, and we’ll reward you with a FREE BIOFREEZE product.
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IMPROVE YOUR POSTURE AT HOME
• Added protection for your organs, bones, joints and muscles • Reduced risk of arthritis
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. Holdyour head high and squareyour 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. Leadwith your hips and try to keep theweight 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
SWAN DIVE Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times. EXERCISE ESSENTIALS 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.
Stretches Lower Back
Exercises copyright of
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HEALTHY RECIPE
VEGETARIAN QUINOA-STUFFED PEPPERS
INGREDIENTS • 6 medium red, orange and/or yellow bell peppers • 1 tbsp extra-virgin olive oil • 1 large yellow onion, chopped (about 2 cups) • 1 tbsp minced garlic • 1 tsp ground cumin • ¾ tsp chili powder • 2 tspminced chipotle chiles plus 1 tbsp. adobo sauce from can • 2 cups cooked tri-color quinoa • 1 (15 oz) can no-salt-added black
beans, rinsed • 1 (14.5 oz) can no-salt-added diced tomatoes • 1 cup frozen corn • ¼ tsp salt • 1½ cups shredded pepper Jack cheese
We have the best patients at Aspen Rehab - Coral Springs. We hate to see them graduate and go.🎓🎓🎓 🎓🎓d luck Joseph. Check himout rocking the newphysical therapy squad T-shirts by clicking on the image above, or following the link below. GOOD LUCK CONQUERING KNEE & BACK PAIN JOSEPH
DIRECTIONS Preheat oven to 375 degrees F. Chop the pepper tops to yield 1 cup. Remove and discard seeds andmembranes frompeppers. Bring about 1 inch ofwater to a boil in a large saucepan fittedwith a steamer basket. Add the peppers; cover and steam for about 3 minutes. Remove the peppers and set aside. Heat oil in a large skillet over medium heat. Add onion and the chopped pepper tops; cook about 5 minutes. Stir in garlic, cumin, chili powder, chipotles and adobo; cook, stirring constantly, until fragrant, about 1 minute. Remove from heat and add quinoa, black beans, tomatoes, corn and salt; fold untilwell combined. Stand the peppers upright in an 11-by-7-inch baking dish. Spoon about 1 cup quinoa mixture into each pepper, packing it in tightly. Cover the stuffed peppers with foil. Bake the peppers for about 10 minutes. Remove the foil and sprinkle the peppers evenly with cheese. Bake, uncovered, until the cheese melts and browns slightly, 5 to 8minutes. Source: http://www.eatingwell.com/recipe/280737/vegetarian-quinoa-stuffed- peppers/
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FREE THERAPY CONSULTATION!
WE ARE KEEPING YOUR SAFETY IN MIND
Schedule your FREE consultation with a physical therapist by calling (954) 341-7875 and mentioning this coupon!
• Move without pain • Bend and move freely
• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active & healthy life
We hope you and yours are safe and healthy during these unprecedented times. Asyour local treatment center for physical, occupational, and speech therapy services we wanted to send out a reminder of our commitment to our patients safety. Wewill ensureSTAFFandPATIENTS are hand sanitizing,wearing gloves, masks, providing disinfection and deep cleaning to all equipment and common surfaces. Wewanted to remind all actively treating patients that theywill need to provide their ownmaskswhen entering the clinic in order to provide treatment. We look forward to getting through this together and a fast resolution.
Call us at (954) 341-7875 or visit www.aspenrehab.com
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