ProMotion_How Posture Affects Back and Neck Pain

SLETTER ut Your Health And Caring For Your Body

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

ow The ProMotion Rehab &Sports Medicine Staff! NKOWSKI MCCLAIN, PT, DPT, ATC.

Getting To Know The ProMotion Rehab &Sports Medicine Staff! NICOLE JANKOWSKI MCCLAIN, PT, DPT, ATC.

“Happy New Year! In the spirit of new beginnings, a few of you may notice my new last name above. I am excited to share that my best friend and college sweetheart, Jesse McClain, and I, were married on October 12th, 2019! Jesse and I are originally from the Pittsburgh/Cleveland area, and we both have a passion for being active together through dek hockey, soccer, hiking, camping, running, playing sports and

“Happy New Year! In the spirit of new beginnings, a few of you may notice my new last name above. I am excited to share that my best friend and college sweetheart, Jesse McClain, and I, were married on October 12th, 2019! Jesse and I are originally from the Pittsburgh/Cleveland area, and we both have a passion for being active together through dek hockey, soccer, hiking, camping, running, playing sports and

or adventures we can find. Given our love of nature and the outdoors, we rried at The Grand Barn at the M hicans, located in state park in Ohi . ht with close friends and family, who have always been an important part were fortunate to be able to enjoy the beautiful fall colors of the state outdoor ceremony, as well as gorgeous views fr m treehous cabins, on the property! Two of the eight tree-houses on the site ere built by the lson, star of the HGTV show “Tr ehouse Mast rs”. his photo is from our ich was truly the happiest day of our lives. Now that we are settling into k in Florence with our two ogs, Nora and Chloe, we are looking forward ar ahead and expect many more adventures are just over the horizon!” her Bachelors of Athletic Training and Doctor of Physical Therapy Degrees University in Pittsburgh, Pennsylvani . Her passion and specialties lie t of athletes of all ages and skill levels with a special focus o throwing ners. Nicole’s treatm nt goal is to optimize l ng-term p tient recov ry, biomechanical evaluation and treatment plan to correct the cause, not e symptoms. In her free time, Nicole enjoys doing yoga, distance running e hockey and football.

any other outdoor adventures we can find. Given our love of nature and the outdoors, we chose to get married at The Grand Barn at the Mohicans, located in a state park in Ohio. We spent the night with close friends and family, who have always been an important part of our lives. We were fortunate to be able to enjoy the beautiful fall colors of the state park during our outdoor ceremony, as well as gorgeous views from treehouse cabins, where we stayed on the property! Two of the eight tree-houses on the site were built by the famous Pete Nelson, star of the HGTV show “Treehouse Masters”. This photo is from our wedding day, which was truly the happiest day of our lives. Now that we are settling into married life back in Florence with our two dogs, Nora and Chloe, we are looking forward to an exciting year ahead and expect many more adventures are just over the horizon!” Nicole received her Bachelors of Athletic Training and Doctor of Physical Therapy Degrees from Duquesne University in Pittsburgh, Pennsylvania. Her passion and specialties lie in the treatment of athletes of all ages and skill levels with a special focus on throwing athletes and runners. Nicole’s treatment goal is to optimize long-term patient recovery, with a thorough biomechanical evaluation and treatment plan to correct the cause, not just eliminate the symptoms. In her free time, Nicole enjoys doing yoga, distance running and watching ice hockey and football.

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NEWSLETTER The Newsletter About Your Health And Caring For Your Body HOW POSTURE AFFECTS

NECK AND BACK PAIN

There are certain ways that you can tell if neck or back pain may be a result of poor muscular endurance and prolonged postures, 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. • 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. Working with a physical therapist to improve your balance in strength and mobility is a great way to overcome chronic neck and back pain related to reducedmuscle endurance and prolonged postures or positions. 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 improve your ability to sustain different positions and movements throughout the day, thereby reducing your back and/or 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 mommight have been on to something, after all. A poor habit of bad posture can have an impact on your neck and back. The more prolonged poor posture is, the more intense 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 strengthen and re-train the muscles in your back, neck and shoulders so that you can improve your ability to maintain various postures during the day permanently, and in doing so eliminate neck and back pain. THE POSTURE AND PAIN CONNECTION: Back and neck pain are not directly caused by poor posture, and it is true that you can have poor posture for years without any consequences at all. The problem often arises over time if you are sustaining the same posture for extended periods, i.e. sitting at a desk for your entire work shift with minimal standing or walking “breaks”. Our bodies are meant to be fluid and mobile; thus if you are in the same position/movement for too long (that includes sitting, standing, or walking), and you are lacking the muscular endurance to maintain that position/movement for that amount of time, that is often when things may start to catch up with you.

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THE BENEFITS OF CHANGING POSTURES DURING THE DAY

There are many ways that you can improve symptoms 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. This will reduce compensatory strategies over time and allow for optimal efficiency in all muscle groups that assist us with standing and walking upright. • Use support when you sit as needed. Lumbar support in office chairs and car seats can help if you’re on a long road trip, for example. However, if you can stop the car and get out to move around every hour or two, that’s even better. Same goes for taking standing and walking breaks if your job requires you to sit at a desk for much of the day. • Be mindful of how you lift heavy objects. Keep your shoulders square and your chest forward. When lifting heavier objects, such as a case of water, think about holding a $100 dollar bill under each of your armpits to get your back muscles working properly, squeeze your bummuscles to initiate movement of the object (this is where all of your power should come from), and try to keep the object/ weight close to your body. Picking up heavy things is GOOD FOR YOU and will keep your back and legs strong, as long as you are mindful of doing it with appropriate technique.

WHAT CAN CHANGING POSTURES DO FOR YOU? There are a lot of benefits of having better postural awareness. Aside from saying goodbye to neck or back pain, incorporating a variety of postures throughout the day can provide several unexpected benefits to your lifestyle and personal well-being.

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A few additional benefits can include: • Improved respiratory health

• Added protection for your organs, bones, joints and muscles

• Reduced risk of chronic pain in other body regions, aside from your back and neck. Contact your physical therapist to learn more about how you can take steps to reduce or prevent pain today.

HEALTHY RECIPE: BROCCOLI-CHEDDAR QUICHE

INGREDIENTS •1 (9 in) frozen whole-wheat piecrust shell •1 (8 oz) package broccoli florets •1 ½ tsp olive oil •1 cup chopped sweet onion

•4 large eggs •½ cup evaporated milk •3 oz sharp Cheddar cheese, shredded

•¾ tsp kosher salt •¼ tsp black pepper

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DIRECTIONS Preheat oven to 400 degrees F. Let piecrust thaw at room temperature 10 minutes. Place in preheated oven, and bake until lightly browned, 10 to 15 minutes. Let cool slightly, about 10 minutes. Reduce oven temperature to 375 degrees F. Cook broccoli according to package directions, until tender-crisp, about 3 minutes. Coarsely chop larger pieces. Heat oil in a large skillet over medium-high; add onion and cook until light golden, 8 to 10 minutes. Whisk together eggs and evaporated milk in a medium bowl. Stir in broccoli, onion, cheese, salt and black pepper. Pour mixture into prepared pie crust. Bake at 375 degrees F until just set and edges are golden brown, 30 to 35 minutes. Let stand 10 minutes before serving. Source: http://www.eatingwell.com/recipe/275920/make-ahead-broccoli-cheddar-quiche/

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CALL TODAY! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377

IMPROVE YOUR POSTURAL AWARENESS

EXERCISE ESSENTIALS

Stretches Back

SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.

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PATIENT SUCCESS SPOTLIGHT “ I was unable to bend down, but now I feel like a new lady.” “When I first started here, my pain was bad, but now I feel like a new person. My back was so painful, I was unable to bend down, but now I feel like a new lady. I tell everyone to come here for their therapy.” B.S. 3. WEAR BOTH STRAPS OF YOUR BACKPACK or try a cross-body messenger bag instead: Use both straps of your backpack so that weight is evenly distributed across your back, rather than just over one shoulder. Alternatively, try a crossbody messenger bag or even a rolling bookbag. Alternating days with different types of bags can help improve your resiliency to different types of loads on your body, which are ultimately good for you for maintaining strength with any type of functional activity. Source:https://www.uprightpose.com/blogs/news/how-to-improve-your-posture-as-a-college-student The benefits of good postural awareness are more than just looking good, especially as a college student where you spend a lot of your time sitting down at a desk in the library or an uncomfortable chair in a lecture hall. No worries, though, we have your back and we have some tips for you to improve your awareness without even trying. 1. ADJUST YOUR BACKPACK: One of the reasons your back may hurt can be due to the weight of your backpack. Your backpack handles should be as close to your back as possible to avoid compensatory strategies being used over time to move that weight. 2. UNLOAD YOUR BACKPACK: I know, I know, you have a biology exam tomorrow and you need to bring your chemistry book with you so you can do the lab properly. But carrying everything in your backpack and loading it with heavy school supplies will probably catch up with you over time. Leave heavy supplies at your apartment or in your dorm roomwhen you can, and take a good walk home every time you need them (say yes to exercise!) or carry them in your hands, with a few items still in your backpack to balance out the weight a little better.

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Stand with good posture. Bend at the hips by sticking the buttocks out, as if sitting in a chair. Bend at the knees once the stick passes close to the front of the knee caps. Rise up by straightening the hip, squeezing the buttocks. DEADLIFT

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