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
SEPTEMBER 2019
THE EFFECT OF POSTURE ON YOUR BACK AND NECK
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SEPTEMBER 2019
NEWSLETTER
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The Effect of Posture onYour Back and Neck
INSIDE: The Effect of Posture on Your Back and Neck Tips to Improve Your Posture In the Classroom Posture Awareness Exercise Fun & Games: Sudoku
Remember back when your mother used to tell you that if you wouldn’t stop hunchingyourshoulders, they’dbestuck 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 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: • 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. • Thepain frequentlystarts inyourneck 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 afterachange incircumstances,such as starting a new job with a new desk chair, or getting a new car.
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647 Route 18 South, Unit I • East Brunswick, NJ, 08816 (Next-door to Stop & Shop) “My consult and evaluation was with Danielle and she was amazing! Her vast knowledge of anatomy and physiology truly gave me a better understanding of my condition and her ability to answer the many questions I had impressed me. She was thorough, and the staff was extremely nice and professional. I recommend this place! Thank you Mana PT!” - S.P. Patient Review
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PostureAwareness
SINGLE LEG STANCE (FORWARD) Stand with your heels up against a wall. Attempt to get your heels, buttock, shoulders and head to touch the wall at the same time. Helps you to be more aware of your overall posture.
COM Mond Tuesd Wedn Thurs Friday IN The
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. 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. • 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 The Effect of Posture onYour Back and Neck (Continued from outside)
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. Call 732-390-8100 to learn more about how you can take steps to start improving your posture today.
www.manaphysicaltherapynj.com
• Back Pain & Sciatica • Neck Pain & Headaches • Shoulder Pain • Hip and Knee Pain • Elbow,Wrist&HandPain What We Treat
• Foot and Ankle Pain • Motor Vehicles Injury • Balance&Gait Disorders • Arthritis • Chronic Pain
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Print sudoku http://1sudoku.com
Fun & Games SUDOKU www.manaphysicaltherapynj.com
The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
KWWS VXGRNXFRP
Qr/HYHO+DUG
KWWS VXGRNXFRP
Qr/HYHO+DUG
Tips to ImproveYour Posture In the Classroom
The benefits of good posture are more than just looking good, especially as a grade school or college student where you spend most of your time sitting down at a desk in the library or an uncomfortablechair ina lecturehall.Noworries, though, we have your back and we have some tips for you to improve your posture without even trying. 1. Adjust your backpack: One of the reasons your back hurts is because the weight you carry on your backpack. The gap between your back and your backpack is what causes the stress to your back, though, which damages your posture
at the end. To fix this, adjust your backpack handles so it can be as close to your back as possible toavoidyourspine tocurveexcessively when carrying your backpack. 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 is not good for your back or your posture. If at college, leave the heavy supplies at your dormitory or apartment and take a good walk home every time you need them (say yes
to exercise!) or carry them in your hands. This will -literally- take weight from your back and will improve your posture. 3. Wear both straps of your backpack: The cool kids walk around campus carrying their backpackson justoneshoulder,but thecoolkids also have bad posture and back problems. Do not follow this trend,andusebothstrapsofyour backpack so the weight is evenly distributed on your back. Source:https://www.uprightpose.com/blogs/news/how-to- improve-your-posture-as-a-college-student
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• Kinesio Taping • Trigger Point Therapy • Running Analysis • Active Release Technique
• Manual Therapy • Physical Therapy • Acupuncture • Maitland Approach
• Selective Functional Movement Assessment • Therapeutic Exercise • Pilates
Who Do You Know That Needs Our Help? • Walk for long distances • Live an active and healthy lifestyle Do You Have Friends Or Family Unable To Do The Following: • Move without pain • Bend and move freely • Balance confidently & securely • Sit for long periods comfortably
TELLTHEM TO CALL 732-390-8100. THEYWILLTHANK YOU AND SOWILLWE!
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