Do you suffer from daily or recurrent aches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, titled forward, or looking down for prolonged periods of time.
The Bulletin The Newsletter About Your Health And Caring For Your Body M AY 2 0 1 9 Are You In A Slump? Bad Posture Could Be The Culprit Of Your Aches & Pain
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M AY 2 0 1 9
The Axcess Bulletin The Newsletter About Your Health And Caring For Your Body
Aaron Fuerst PT, DPT, CWCE, FAAOMPT
“If you have pain, you shouldn’t ignore it. We can help you feel better fast!”
Are You In A Slump? Bad Posture Could Be The Culprit Of Your Aches & Pain
Do you suffer from daily or recurrent aches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, titled forward, or looking down for prolonged periods of time. HOW DOES POOR POSTURE AFFECT ME? Changes toyourposturecannegativelyaffectyourbody,andyoumayfindyourself experiencing some of the following symptoms: • Ifyourposturecontainsaforwardhead tilt–Thisforward-headposturecreates a strain on the neck, which can result in neck pain, shoulder pain, arm pain, chronic headaches, and lower back pain. Tilting your head forward for long periods of time shortens the muscles in the back of the neck, and can result in soreness throughout multiple parts of your body. • If your posture contains slouching of the mid-back – If you slouch the middle of your back, you can drive your head forward and alter the way your ribs naturally align. By doing this, you may experience pain in the slouched region of themid-back, inaddition topain in theneck. If this isyouraveragestanding
posture, it is important to seek physical therapy treatment right away – over time, standing like this day after day may cause internal issues, as it creates pressure on your lungs, heart, and digestive system. • If your posture includes sitting for long periods of time – When you sit for prolongedperiodsof time, themuscles inyourhipsand legswillstiffen.When thesemusclesbecomestiff,theytightenandwillpullonthe lowerback,causing pain.The joints also lose their range of motion, which can cause soreness or achiness in the hips, legs, and back, and can create issues with your gait. Theway inwhichyouwalkcanalsohaveaneffectonyourposture.Whenyouhave improper posture, your center of gravity changes. This can cause your balance to decline, which can cause pain when walking, thus creating a vicious cycle of overcompensation and pain. The most common symptom of poor posture is lower back pain, although pain can be present in other parts of the body, as well. The back muscles constantly contract to keep you upright, and they overcompensate when you slouch or hunch over.Overaperiodof time,constantpoorposturecancreateanunusualamountof wearand tearon the lowerback,whichcan increase the riskofarthritis in thespine.
QUOTE OF THE MONTH: “Pain is temporary. Quitting lasts forever.” - Lance Armstrong
What Can I Do About My Bad Posture?
It can be difficult to correct poor posture, but there are a few steps you can take on your own to try and help: 1. Sit properly. If you are at a desk for extended periods of the day, make sure your stance is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the backofyourkneesand thechair.Havingachairwithstrongbacksupport andpadding isalso recommended formakingyouruprightpositionmore comfortable. 2. Takestretchbreaks. Ifyouareanofficeworker, it isnotsecret thatmost of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so, and take a small walk, at least for a minute or two.This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. 3. Exercise. Exercise is incredibly important,especially ifyour jobproduces several hours of inactivity. When you exercise, you are stretching and strengtheningcertainmusclesofyourbody, includingproblemareassuch asyourneckandback.Takingevenasmallamountof time towalkor jog around the neighborhood every day can highly improve your overall gait.
4. Set up your office properly. If you work from an office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbarsupportneeded tohelpyousitstraightwhileyou’reworking.These simple steps can help tremendously with your overall posture. HOW CAN PHYSICAL THERAPY HELP ME? If these at-home treatments don’t work, it is important to consult help from a physical therapist. Simply standing up straight is a fight against gravity, and if you have been standing the wrong way for several years, it may be difficult to change itonyourown.However,physical therapistsarededicated togettingyou on back on track to a pain free, and risk free life.They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminateyourpain,andgetyouback todoing theactivitiesyou love todo. Ifyou areexperiencingpain,andyouthink itmaybearesultofyourposture,giveusacall today.Wewillhelpyougetbacktoacomfortableposturewith justafewsessions. Call Axcess Physical Therapy at 815.614.2100 or visit www.axcesspt.com to learn more about our programs today!
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Exercise Essentials
Fun & Games!
Builds Core Strength
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FRONT PLANK Position yourself on your knees and forearms. Make your body flat as a plank from head to feet, keeping your core straight and tightened. Hold for 10 seconds. Repeat 3 times.
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n° 329837 - Level Hard
1 5 8 Instructions: Fill all empty squares so that the numbers 1 to 9 appear exactlyonce ineach row,columnand3x3box,and thesumof thenumbers in each area is equal to the clue in the area’s top-left corner. 7 3
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Special Announcement
Patient Success Spotlight
We can help with more than just low back pain. Check out one of our other patient success stories!
FREE SCREENING DAY! The perfect opportunity to check up on your health before going on summer vacation!
“From day one, everyone at Axcess Physical Therapy treated me professionally, and I felt they genuinely cared about how I was feeling. After knee surgery, I had little to no range of motion. They took the time at every appointment to analyze my progress and pain levels so that they could properly create a workout plan that fit my needs. Five weeks later, I have almost all of my strength and range of motion back. I am very pleased with my experience at Axcess.“ - Anthony B.
TUESDAY, JUNE 4 9 am to 5 pm at Axcess Physical Therapy
RSVP to this event by calling 815-614-2100 or emailing Roshanda at axcesspt@gmail.com . Spaces are limited so sign up today.
Berry Almond Smoothie Healthy Recipe
INGREDIENTS
• ¼ tsp ground cinnamon • ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes
• ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened almond milk • 5 tbsp sliced almonds, divided
In the state of Illinois, you don’t need a doctor’s referral to choose physical therapy. Call 815.614.2100 today to treat your injury, improve your health, or resolve your chronic condition! SKIP THE DOCTOR!
DIRECTIONS
Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.
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