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.
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How Posture Affects Back & Neck Pain
The Newsletter About Your Health And Caring For Your Body Health & Fitness
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 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. your chronic neck and back pain. The Posture & Pain Connection
• 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 Ifaresufferingfrombackpainor incorrectposture,don’twaittogetpain relief! Get started with your recovery by calling your physical therapist at Rehab Access PT and scheduling a consultation!
Gretna Location (504) 365-1020 Belle Chasse Location (504) 398-2004
3. If further assessment is
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home.
warranted, your therapist might recommend you come in for an appointment.
• 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 at Rehab Access to learn more about how you can take steps to start improving your posture today! Finding Good Sitting Posture • Sit with your legs uncrossed and feet flat on the floor. • Sit tall by rocking forward on your sit bones. • Gently draw your shoulder blades back and down. • Make sure the back of your neck is taller than the front by gently nodding your chin down as if you are saying “yes.” Shoulder Blade Squeeze Sit or stand with good posture. Reach both hands down toward the floor and squeeze your shoulder blades together. Hold for 5 seconds. Repeat 2 – 3 times. Hands behind head Place both hands behind your head with your elbows forward. Make sure your hands are just touching the back of your head. Do not push your head forward. Squeeze y ur shoulder blades together and bring your elbows back. Hold for 5 seconds repeat 2 – 3 times. These exercises will help change your habits through postural awareness, improve strength and flexibility in your neck and upper back. Do one or two of these stretches every 20 – 30 minutes when y are working at a computer, texting, cooking, watching TV, or any oth prolonged activity. Do these exercises in a slow and controlled way. Postural Tips • Avoid holding your neck still or keeping it in one position. Even a “good position” can cause mus le fatigue if maintained for too long. • Set up your work area to be ergonomically correct both at work and at home. • Keep your phone, mouse, and other regularly used items close by at your workstation. • Get as close as you can to the object you are reaching for or lifting. • S t an alarm on your computer as a stretch reminder. • Av id sitting on low chairs and soft couches. • Maint in good sitting posture when using a laptop, texting, or r ading. Findi • Sit feet • Sit t sit b • Gen bac • Mak is ta nod are Shoul Sit or s both h and sq togeth 2 – 3 ti Hand Place with y sure y the ba your h should your el repeat Physical Therapy Postural Tips • Avoid holding your neck still or keeping it in one position. Even a “good positio ” can cause muscle fatigue if maintained for too long. • Set up your work area to be ergonomically correct both at work and at h m . • Keep your phone, mouse, and other regularly used items close by at your workstation. • Get as close as you can to the object you are reaching for or lifting. • Set an alarm on your computer as a stretch reminder. • Avoid sitting on low chairs and soft couch s. • Maintain goo sitting posture when using a laptop, texting, or reading. Finding Good Sit ing Posture • Sit with your legs uncrossed and feet flat on the floor. • Sit tall by rocking forward on your sit bones. • Gently draw your shoulder blades back and down. • Make sure the back of your neck is taller than the front by gently nodding your chin down as if you are saying “yes.” Shoulder Blade Squeeze Sit or stand with good posture. Reac b th hands down toward th floor and squeeze your shoulder blades together. H ld for 5 seconds. R pe t 2 – 3 times. Hands behind head Place both hands behind your head with your elbows forward. Make sure your hands are just touching the back of your head. Do not push your he d forward. Squeeze your shoulder blades together and bring your elbows back. Hold for 5 second rep at 2 – 3 times. These exe cis s will help change your habits through postural awareness, improve strength and flexibility in your neck and upper back. Do one or two of these stretches every 20 – 30 minutes when y are working at a computer, texting, cooking, watching TV, or any oth prolonged activity. Do these exercises in a slow and controlled way. Postural Tips • Avoid holding your neck still or keeping it in one position. Even a “good position” can cause muscle fatigue if maintained for too long. • Set up your work area to be ergonomically correct both at work and at home. • Keep your phone, mouse, and other regularly used items close by at your workstation. • Get as close as you can to the object you are reaching for or lifting. • Set an alarm on your computer as a stretch reminder. • Avoid sitting on low chairs and soft couches. • Maintain good sitting posture when using a laptop, texting, or reading.
PHYSICAL THERAPY FOR POSTURE-RELATED BACK PAIN
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.
09342-035 (6-13)
Physical Therapy
Physical Therapy
09342-035 (6-13)
Are you interested in health & nutrition coaching from a personal coach? Introducing A New Service! Rehab Access is proud to announce Judy Cantrelle, our front office coordinator and Ideal Protein coach, has completed a year long coursewith the Institutefor Integrated Nutrition to becomea Certified Health Coach. Judy received extensive training in nutrition, health and wellness, coaching skills, and business development. Rehab Access will now be offering individual health and nutrition coaching. We are excited for this opportunity to expand our services and help more patients achieve the healthy lifestyle they seek. Judy will be coaching clients on how to reach their goals for health, weight loss, and stress reduction. Contact our Belle Chasse clinic at (504) 398-2004 to schedule a consultation and learn more!
09342-035 (6-13)
Judy Cantrelle
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Improve Your Posture!
Healthy Recipe
Try these exercises throughout the day to improve your posture!
Pomegranate Roasted Brussels Sprouts
Shoulder Squeeze Sit or stand with good posture. Reach both hands down toward the floor and squeeze your shoulder blades together. Hold for 5 seconds. Repeat 2 – 3 times.
Ingredients • 1 1/4 lbs Brussels sprouts, trimmed and halved • 2 tbsp canola oil • Salt & freshly ground pepper • 3 tbsp pomegranate molasses
• Seeds from 1 pomegranate • 1/2 cup coarsely chopped toasted hazelnuts • Finely grated zest of 1 lime • 1 tbsp finely grated orange zest
Hands Behind Head Place both hands behind your head with your elbows forward. Make sure your hands are just touching the back of your head. Do not push your head forward. Squeeze your shoulder blades together and bring your elbows back. Hold for 5 seconds, repeat 2 – 3 times.
Directions Preheat the oven to 375 degrees F. Put the Brussels sprouts in a medium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes. Transfer the sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and lime and orange zests. Season with salt as needed. Recipe courtesy of Bobby Flay
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