Nova_The Affect of Posture on Neck & Back Pain

Newsletter The Newsletter About Your Health And Caring For Your Body

THE AFFECT OF POSTURE ON 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. (continued inside)

INSIDE: • The Affect of Posture on Neck & Back Pain • What Can Physical Therapy Do? • Healthy Recipe

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Newsletter The Newsletter About Your Health And Caring For Your Body

THE AFFECT OF POSTURE ON NECK & BACK PAIN (continued from outside) Tips to Better Health

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 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 onceyou have bad posture you can never correct it.

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WHAT CAN PHYSICAL THERAPY DO?

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 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. Contact your physical therapist at 703-723-4088 to learn more about how you can take steps to start improving your posture today.

Healthy Recipe: Salmon Burgers

Exercise Essentials Try this simple exercise to help improve your posture.

Posture Awareness

www.simpleset.net

WALL POSTURE Stand with your heels up against awall.Attempt togetyour heels, buttock, shoulders and head to touch the wall at the same time.

INGREDIENTS • 1 cup finely chopped red onion • 1/4 cup thinly sliced fresh basil • 1/4 tsp salt • 1/4 tsp freshly ground black pepper

• 1 pound salmon fillet • 1 tbsp hot pepper sauce • 1 large egg white • Cooking spray • 8 slices focaccia, toasted

Helps you to be more aware of your overall posture.

INSTRUCTIONS Combinefirst5 ingredients ina largebowl.Combinehotpeppersauceandeggwhite in a small bowl; add egg white mixture to salmon mixture, stirring well to combine. Divide themixture into4equalportions,shapingeach intoa1/2-inch-thickpatty.Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmonpatties,andcook3minutesoneachsideoruntildesireddegreeofdoneness. Serve patties on toasted focaccia.

You Can Start Feeling Better Now, Call Today! 703-723-4088

SEE THE EXPERTS IN PHYSICAL THERAPY

Senthil Kumar Arumugam, MPT, DPT

Vinod Mathew, PT Vinod Mathew is a Board Certified Physical TherapistandanactivememberofAmerican PhysicalTherapy Association (APTA). Vinod Mathew graduated from Fr Mullers Institute of Medical Education & Research, India in 1997. He obtained a Masters in Manual Therapy from the renowned University of Melbourne, Australia in 2001. He has over 20 years of clinical experience.

Dr. Sen is proud to be a part of NOVA Rehabilitation team. He holds the accountability of core values by stepping forward with his skills and influencing the progress of patients. He is responsible for seeking multiple sources that govern and achieve the health goals of patients and society.

He is described by his patients as a highly competent and compassionate clinician. NOVA Rehabilitation was a long awaited dream of Vinod Mathew that finally became a reality in September 2011. Since then we have established exceptional quality physical therapy services in Northern VA. At NOVA Rehabilitation personalized care and treatment is what you will receive. Little to no wait time and a hands on holistic approach. Education University of Melbourne, Master’s in Manual Therapy Father Muller Medical College (Bachelor’s) Awards and Publications Certified in Inter Segmenial Dry Needling Technique MS in Manual Therapy (Australia)

“I am pleased to learn the patient needs for a dedicated Physical Therapy service with solid experience and education in prevailing OP, SNF, ALF, ILF and management development.” The following are some highlights of his qualification and accomplishments: •Extensiveexperience invariousHealthcareandmanagementenvironments • Doctorate in Physical Therapy (US) & Advanced Master degree in Orthopedics (India) • Frequent commendations by patients and families for providing exceptional care • Strong initiative and exceptional organizational skills, combined with his ability to work well with NOVA Rehabilitation

Chris Kirby Smith, PTA, BS Kinesiology

Charles Mack Jr., DPT Charles Mack Jr. (DPT) has been with NOVA Rehabilitation for more than one year. He has also worked at the facility as a student intern for 10 weeks in Spring 2017. Charles Mack Jr. graduated from Wichita StateUniversity inMay2017.WhileatWichita St, Charles co-taught “Neuromuscular Examination, Assessment and Interventions” & “Clinical Skills” as a graduate teachers

Chris Kirby-Smith has been treating patients at NOVA Rehabilitation since January 2017. Chris received his Bachelor of Science in Kinesiology, the study of human movement, from the University of Maryland, College Park, School of Public Health in 2009. Chris graduated fromCarrollCommunityCollege’s Physical Therapist Assistant program in 2011.

assistant. He has Basic & Performance certifications in Functional Movement Training (FMT) Taping. He is IASTM Smart tools certified. Charles is certified in Dry needling level 1 with plans of taking the level 2 course this upcoming fall. He works with patients of varying ages, concentrating his work largely in the orthopedic, neurological, and sports rehabilitation sectors of physical therapy. Charles was involved in an auto accident when he was 16 years old in which he was hit by an 18-wheeler semi-trailer truck. As a result of the accident, he had 21 surgeries, over 150 different types of medication administered to him, and experienced three separate incidences of cardiac arrest, while recovering in the hospital. Charles enjoys playing sports, going fishing, and attending church. He believes that the road life has taken him on has given him the desire to always make the most of every moment. Charles aspires to take this mindset to work with him every day, while treating his clients. He lives in our own Loudoun county with his wife.

Chris has helped patients at NOVA Rehabilitation reach or exceed their goals with hands-on manual techniques and personalized therapeutic exercises. Chris also utilizes IASTM (Instrument Assisted Soft Tissue Mobilization) techniques and Kinesio taping to help patient’s return to or surpass their previous level of function. Outside of the clinic, Chris enjoys outdoor activities including playing golf, hiking, camping, surfing, snowboarding, and riding off-road trials with his wife and two dogs. Chris dedicates time to training to reach his own goals attending HIIT (High Intensity Interval Training) and CROSSFIT classes.

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