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.
NEWSLETTER
GettingBack toRoutines& DevelopGoodHabits
So, like the beginning of the year, I think this time of the year is a wonderful time to take a look at our life and make adjustments, so we are moving toward our goals. Here are a few questions to get you started: 1. What are my current routines and habits? 2. Do I have established routines for different aspects of my life? (health, financial, spiritual, etc.) 3. Are my current routines moving me in the direction I want to go? I hope that a few of these suggestions will help you analyze your life and take steps toward living your healthiest and happiest life.
I wanted to follow up on some thoughts from our newsletter last month. One of the things I enjoy about this time of year, outside of the start of FOOTBALL season, is the opportunity to get back to regular routines and habits. Sometimes it is hard coming off of late summer nights and more fluent bed times. But, while I enjoy the summer, I like the productivity and accomplishment that I feel when myself and my family get back into effective habits and routines. I love the following quote: Sow a thought, and you reap an act; Sow an act, and you reap a habit; Sow a habit, and you reap a character; Sow a character, and you reap a destiny.
To your ongoing success! David Hawkins PT, CSCS
- Samuel Smiles
NEWSLETTER
HOWPOSTURE AFFECTS NECK & BACK 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
• 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.
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:
WHAT GOOD POSTURE CAN DO FOR YOU!
• Usesupportwhenyousit tokeepyourposturecorrect.Lumbarsupport 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 weightclosetoyourbody.Liftingsomething improperlycan leadto 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 provideseveral 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 itcouldberelatedtoyourposture.Contactyourphysicaltherapistto 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.
Get Back To Life With Laser Therapy
• Strains and Sprains • Soft Tissue Injury • Post Surgical Rehabilitation • Sports Injuries • Tendonitis • Tendonosis • Shoulder and Knee Pain • Hand and Wrist Injuries • Foot and Ankle Conditions • And Much More! Laser Therapy Relieves Pain and Inflammation Associated With
Start recovery faster
Laser Therapy helps you get moving. Call Achieve Physical Therapy today! Laser therapy allows your body to utilize its own healing powers by inducing a series of healing responses in your body. Call Today 623-201-7210.
PATIENT SUCCESS STORIES
“My experience at Achieve has been excellent! This is my third time using Achieve and Dave for my Physical Therapy, and I would highly recommend Dave and his team. Everyone is caring and supportive, and I am very appreciative of them for working with me and motivating me to push myself toward recovery following my back surgery, I could barely walk upstairs, could not lift, was limited in activities such as hiking with my kids or being on my feet for long periods of time. Following diligent physical therapy routines, I am pain free most days, am much less limited in my activities, and have learned effective stretches and routines that will help my continued recovery. Thank you, Dave and team for everything! - Crystal B.
SUDOKU PUZZLE
Try this movement if you are experiencing back pain. Relieve Back Pain In Minutes
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QUADRUPED LATERAL TRUNK STRETCH While on your hands and knees in a crawl position, side bend your trunk and head to one side until a stretch is felt. Repeat 6 times on both sides.
3 8 The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Exercisescopyrightof
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3. If further assessment is warranted, your therapist
2. Your therapist can
1. Feel free to call us and ask to speak to your therapist.
discuss with you why your pain is bothering you again and what you might do about it at home.
might recommend you come in for an appointment.
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