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.
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
POSTURE PERFECT NECK & BACK PAIN RELIEF
INSIDE Posture’s Affect on Neck & Back Pain Relief • Celebrating Nutrition Free 15 Minute Consultation • Exercise Essentials
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
POSTURE’S AFFECT ON NECK & BACK PAIN RELIEF
• Thepainwillsubsideafterswitchingpositions,such asswitching fromsitting tostandingorviceversa. • 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, shoulderandneckmuscleswill likelyfindstandingor sittingwithstraightposturetobeuncomfortable.This isbecauseyourmuscleshavegrownaccustomed to the slouching, and standing up straight will require some thorough stretching. That doesn’t mean that onceyouhavebadpostureyoucannevercorrect it. Working with a physical therapist to improve your posture isagreatway toovercomechronicneckand back pain. In physical therapy, you will be guided through a series of stretches and strength building exercises thatcanhelpyoubegin trainingyourbody to practice better posture, thereby reducing your back and neck pain. Ofcourse, thereareways thatyoucan improveyour postureathome,aswell.Hereareseveralstrategies 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
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 fewdecadesand it turnsout thatmommighthave been on to something, after all. Apoorhabitofbadposturecanhavea lasting impact on your neck and back. The worse your posture is, the more intense your back and neck pain can become.Unfortunately,onceyoustartexperiencing neckandbackpain,simplysquaringyourshoulders 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 thatyoucanhavepoorposture 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 backpainmaybea resultofpoorposture, including: • Thepain inyourback isworsenedatcertain times ofday. Forexample,afteryou’vespentadayat the office, or after a few hours on the couch. • Thepain frequentlystarts inyourneckandmoves 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.
seats will help a bit, but for improved posture you may need to add additional cushioning that will help you keep your back straight. • Bemindfulofhowyou liftheavyobjects.Keepyour shoulders square and your chest forward. When liftingsomethingthat isover50 lbs it is importantto takeextracare.Leadwithyourhipsand try tokeep the weight close to your body. Lifting something improperlycan lead to injury toyourneckorback, 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 by calling 801.293.8888 to learn more about how you can take steps to start improving your posture today.
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D AY L I G H T S AV I N G S T I ME
BEGINS Sunday, March 10th @ 2 AM Don’t forget to change your clocks!
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E X E R C I S E E S S EN T I A L S
APPLE, GOAT CHEESE, & PECAN PIZZA
Try this exercise to keep your body strong and flexible.
Improves Posture
Standing Lumbar Extensions
• 1 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp fresh lemon juice • 1 1/2 tsp honey • 2 cups baby arugula • 3 tbsp chopped pecans, toasted
Ingredients • 1lb six-grain pizza crust • Cooking spray
Standwithgoodposture, feetshoulder width apart. Position your hands on the backs of your hips. Lean back, as far as you comfortably can. Slowly return to the start position. Repeat 4 times.
• 3 cups thinly sliced Fuji apple • 1 cup crumbled goat cheese • 2 tsp chopped fresh thyme
Directions Preheat oven to 450°. Place pizza crust on a baking sheet coated with cooking spray. Arrange apple slices evenly over pizza crust; top with cheese. Sprinkle thyme evenly over cheese. Bake at 450° for 8 minutes or until cheese melts and begins to brown. Combine oil and next 3 ingredients (through honey) in a medium bowl, stirring with a whisk. Add arugula; toss gently to coat. Sprinkle pecans evenly over pizza; top with arugula mixture. Cut pizza into 6 wedges.
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NAT I ONA L NU T R I T I ON MON T H STAY H E A LT H Y W I T H T H E S E 6 F O O D S
Here are some tips to relieve pain in joints with healthy food choices: 1. Broccoli,brusselssproutsandcabbage. These veggies are part of the cruciferous family, and theyarefullofacompoundcalledsulforaphane, whichhelpsslowcartilagedamage in jointsdue to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fattyfish. Fattyfish likesalmon,tuna,troutand mackerelare rich inomega-3fattyacids,which help fight inflammation.Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement. 3. Garlic. Garlic isamemberofthealliumfamily— which also includes onions and leeks. These itemscontainacompoundcalleddiallyldisulfide that may help with a number of diseases— including arthritis.
4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with jointsymptoms is thesameone thatgives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines—particularly curries. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe.However,wewarnyouagainsttaking supplementswithmuchhigherdosesthan65to 85milligrams,because in largedosesvitaminC can increase the risk of kidney stones.
PAT I E N T S U C C E S S S P O T L I GH T
C O U P O N C ORN E R
“I am so grateful for what I have learned here.”
FREE 15 Minute Consultation
“Isuffer fromsevereheadaches.The staffherehashelpedme try to identify someofmy triggers.Theyalso treated me for neck pain and gave me home exercises to do that have helped to reduce the frequency and severity of my headaches. I am so grateful for what I have learned here.”
(801) 293-8888 CALL TO SCHEDULE TODAY!
- Karl J.
4465 South 900 East, Suite 250 Salt Lake City, Utah 84124
Start getting results like these by calling 801.293.8888 scheduling your consultation today at Balanced Body PT!
Offer valid for the first 20 people to schedule. Expires 3-28-19.
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
AR E YOU SU F F E R I NG F ROM NECK PAIN OR HEADACHES?
Balanced Body Physical Therapy will be hosting a FREE Workshop open to clients and new guests too! Learn more about what can cause neck pain and headaches, as well as how to avoid and relieve them. For more information or to reserve your spot for this event, call 801.293.8888 . SATURDAY, MARCH 16 11:00 AM AT BA L ANC E D BODY P T NE CK PA I N AND HEADACHE S WORKSHOP
www.balancedbodypt.com
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
AR E YOU SU F F E R I NG F ROM NECK PAIN OR HEADACHES?
Balanced Body Physical Therapy will be hosting a FREE Workshop open to clients and new guests too! Learn more about what can cause neck pain and headaches, as well as how to avoid and relieve them. For more information or to reserve your spot for this event, call 801.293.8888 . SATURDAY, MARCH 16 11 : 00 AM AT BA L ANC E D BODY P T NE CK PA I N AND HEADACHE S WORKSHOP
www.balancedbodypt.com
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