G3 PT. How Posture Affects Back & Neck Pain

The Newsletter About Caring for Your Health Physical Therapy & Wellness

How Posture Affects Back & Neck Pain Kick Off The New Year With Good Posture! A L S O I N S I D E : Patient Success Story • Staff Spotlight • Thank You For Your Generosity! • Exercise Essentials Letter From The Owner • Healthy Recipe • Stretch Your Brain!

How Posture Affects Back & Neck Pain

Kick Off The New Year With Good Posture!

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 & 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. • The pain frequently starts in your neck and moves into your upperand lowerback.Pain thatseems to travel fromonearea 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. Afteryearsofpracticingpoorposture,yourback,shoulderandneck 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.

Workingwithaphysical therapist to improveyourposture isagreat 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,aswell.Hereareseveralstrategies thatare typicallyhelpful: • 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. • Usesupportwhenyousit tokeepyourposturecorrect.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 squareandyourchest forward.When liftingsomething 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? Therearea lotofbenefitsofhavinggoodposture.Aside fromsaying goodbye to neck or back pain, improving your posture can provide severalunexpectedbenefits toyour lifestyleandpersonalwell-being. Here are a few of the additional benefits of having good posture: • Properposturecreatesqualityexercise foryourcoreandback • 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.

Call G3 Physical Therapy & Wellness at 760.452.2640 or visit g3.life to schedule your appointment today!

Celebrating Our New Location!

740 Lomas Santa Fe, Suite 208 Solana Beach, CA 92075

Staff Spotlight Get To Know The Pt's At Our New Location In Solana Beach!

Thomas Henson, PT, DPT Clinical Director

Kevin Frey, PT, DPT Physical Therapist

What is your favorite TV show of all time?

What isonethingyouaremostexcited about for the new clinic? Tom: Justgettingourstyleofphysical therapy to more people and a whole new era Kevin: To get away from Alex (wink, wink) What was the first thing you wanted to be when you grew up? What is the farthest place you’ve traveled away from San Diego? Tom: Italy Kevin: Indonesia What age do you want to live to be? Tom: A ripe even 100 - die on my birthday 3/17/2090 I’m out! Kevin: 95 Tom: Basketball player Kevin: Paleontologist

Tom: Seinfeld...hilarious Kevin: Game of Thrones

How much would someone have to pay you to eat a live spider? Tom: $5 Kevin: No amount of money would persuade me! If you could only eat one food for the rest of your life, what would it be? Tom: Cheeseburgers...aroundmeal... get some veggies in there! Would you rather go 30 days without yourphoneoryourentire lifewithout dessert? Tom: Phone...pieceofcake(wink,wink) Kevin: Phone Kevin: Beef Tacos

“When I starting working with Kevin at G3, I had chronic back and neck pain. I had worked with a number of physical therapists and a bunch of different treatment modalities. Each time, I would get temporary pain relief but the approaches never fully addressed the underlying alignment issues that would ultimately cause a relapse anytime I worked out. I love the G3 approach which involves repatterning of movement and strengthening of weak muscle groups over time so as your body evolves, so does your confidence. It’s also a super positive, warm and motivating environment. From the front desk folks, to the team approach of the therapists and the aids, you feel welcoming and supported throughout the process. And I’m truly thankful for Kevin, who has been a true partner and expert in my healing. By attentively listening, tapping his knowledge and expertise as well as his intuitive sense of what was going on, I was able to get back into balance and am now painfree most of the time. In addition, he armed with exercises and practices I can use to adjust when my neck, back or hips go out of alignment which is pure gold!” Patient Success Spotlight

Early bird or night owl? Tom: Early Bird Kevin: Night Owl

Exercise Essentials

Check Out Our New Facility!

1. Stand next to doorframe with good posture, head looking straight ahead with your arm agains the door frame - have your forearm and bicep at a 90 degree angle from each other with your elbow tight to your body. 2. Step forward with the same side leg and lean into your shoulder. 3. Return to starting position and repeat (10x each side) Step Through

New Location Address: 740 Lomas Santa Fe, Suite 208 Solana Beach, CA 92075

Letter From The Owner

Happy 2020!! Wishing all of our G3 family a happy, healthy, and prosperous New Year.

Team G3 has a lot to look forward to in 2020. The most exciting news we have to share is the opening of our second location, G3 Solana Beach on February 3. We’re busily preparing the new space, making sure we’re fully prepared to hit the ground running when we open the doors. We’re excited to share that Tom and Kevin will be the main PTs at Solana Beach, and we’ve added a new team member, Johnnie in Encinitas. Plus, we’re super excited to share that Sandra will be treating patients in Solana Beach.

On A Personal Note Congratulations to Kyleen and Bryan Fouch on the arrival of their first born, Blake Michael Fouch . He arrived on December 24, 2019, weighing 6lbs 12oz, and 20.5 in long. Mom, Dad, and baby are all doing great!

We welcome you to come visit our new digs in Solana Beach:

New Location Address: 740 LOMAS SANTA FE, SUITE 208 SOLANA BEACH, CA 92075

UPDATE: Help For The Sanchez Family Thank you to all of you who were able to donate gifts to the Sanchez family. Mom Sheila was beyond grateful when she was given all the presents. Because of your generosity, she was able to provide a beautiful Christmas for her 5 boys in their new home!

Stretch Your Brain!

Be the first to answer all questions correctly, and you’ll win a $5 Starbucks Gift Card! Email your answers to info@g3.life ! 1. Valentine’s Day evolved from what ancient Roman festival? 2. Cupid, the Roman god of love is a common symbol for Valentine’s Day. Who was Cupid’s mother? 3. In addition to being the unofficial patron saint of love, what occupation is St. Valentine also believed to be the patron of? 4. Who created the first Valentine’s Day box of chocolates? 5. The British Museum holds a letter believed to be the oldest valentine still in existence. Who wrote it? 6. The inventor of “speed dating” held what occupation? Answers to last month’s trivia: 1) Jingle Bells, 2) egg nog, 3) The Nutcracker, 4) White Christmas, 5) Mistletoe, 6) Coca Cola Congratulations to last month’s trivia game winner, Sharmeen C.!

Healthy Recipe Sweet & Sour Cauliflower


• 5-6 cups organic cauliflower florets • 3 tbsp organic vegetable oil • 1/3 cup corn starch • 3-4 cups organic steamed rice, for serving • thinly sliced organic green onions for garnish • 3/4 cup organic sugar

• 2 tbsp organic soy sauce • 1/2 cup organic apple cider vinegar (or white vinegar) • 1 tsp garlic powder • 1/2 tsp onion salt • 1/4 cup organic ketchup

• 1 tbsp cornstarch • 2 tbsp cold water

Instructions Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again. Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the bottoms. Switch oven to broil andcookonhigh for3-4minutes justuntil topsstart tobrown.Whilecauliflower iscooking,prepare thesaucebyadding sugar,vinegar,soysauce,garlicpowder,onionsalt,andketchup inamediumsaucepan.Stirandbring toaboil.Whisk together thecornstarchandcoldwater inasmallbowluntildissolved.Add tosaucepanandstiruntil thickened, then reduce to lowheat.Combineroastedcauliflowerandsauce.Servewithsteamedriceand topwithslicedgreenonions.

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