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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INSIDE: • How Posture Affects Neck And Back Pain • Stay Motivated To Eat Healthy • What Can Good Posture Do For You? • Exercise Essentials
HOW POSTURE AFFECTS NECK AND BACK PAIN
• 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. 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.
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 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 the day. For example, after you’ve spent a day at the office, or after a few hours on the couch.
WHAT CAN GOOD POSTURE DO FOR YOU? 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 lead to injury to your neck or back, which may make proper posture uncomfortable. There are a lot to benefits to 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 to learn more about how you can take steps to start improving your posture today. For more support in finding relief from your pain, call us today. Your physical therapist at Cornerstone Physical Therapy can help pinpoint the source of your symptoms and offer exercises that will help to relax your muscles as well as help you become more tolerant of activity.
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Greek Island Chicken Shish Kebabs INGREDIENTS • ¼ cup olive oil • ¼ cup lemon juice • ¼ cup white vinegar • 2 cloves garlic, minced
Free Exams are for: • All past clients who have not been seen in PT recently • All present clients who have another problem currently not being treated • All loved ones, family, friends, neighbors & coworkers of our past & present clients If you are having pain or problems with day to day activities, such as walking, sitting, sleeping, using stairs, playing golf or tennis, or playing with your kids or grandchildren, then this is an excellent opportunity to see one of our licensed doctors of physical therapy, and find out the cause and solution to your pain. THIS IS THE TIME TO LIVE YOUR LIFE PAIN-FREE! The free exam consists of a 30 minute one-on-one consultation with one of our physical therapists. THE EXAM IS IDEAL FOR PEOPLE SUFFERING WITH: GAHANNA CLINIC • THURSDAY, JULY 30TH CANAL WINCHESTER CLINIC • THURSDAY, AUG. 6TH GRANVILLE/NEWARK CLINIC • WEDNESDAY, AUG. 12TH
• 1 teaspoon ground cumin • 1 teaspoon dried oregano • ½ teaspoon dried thyme • ¼ teaspoon salt • ¼ teaspoon ground black pepper • 2 pounds skinless, boneless chicken breast, cut into 1 1/2-inch pieces • 6 wooden skewers • 2 large green or red bell peppers, cut into 1-inch pieces • 1 large onion, quartered and separated into pieces
• 12 cherry tomatoes • 12 fresh mushrooms
DIRECTIONS Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt, and black pepper together in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap; marinate in the refrigerator for at least 2 hours. Soak wooden skewers in water for about 30 minutes before use. Preheat an outdoor grill for medium- high heat; lightly oil the grate. Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with pieces of bell pepper, onion, cherry tomatoes, and mushrooms onto the skewers. Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides, and the chicken is no longer pink in the center, about 10 minutes. Source: https://www.allrecipes.com/recipe/218485/greek-island- chicken-shish-kebabs/?internalSource=streams&referringId=84 &referringContentType=Recipe%20Hub&clickId=st_trending_b
• Lower Back Pain & Sciatica • Neck Pain • Arthritis • Cancer Related Fatigue • Headaches • Shoulder Pain • Elbow, Wrist, & Arm Pain • Hip Pain
• Knee Pain • Foot & Ankle Pain • Problems Walking • Balance Issues and/or Falls • Muscle/Joint Weakness, Stiffness, or Instability
Gahanna 1045 Beecher Crossing N., Ste C Gahanna, OH 43230 T: (614) 775-9618
Canal Winchester 11945 Lithopolis Rd, N.W. Canal Winchester, OH 43110 T: (614) 837-4381
Granville/Newark 2000 Newark-Granville Road, Ste 203 Granville, OH 43023 T: (740) 788-8100
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