MuscleSpineRehabCenter_Posture: Relief for Your Back & Neck

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body



Stay Healthy with These Tips: 1. Clean hands often, 2. Avoid touching your face, 3. Avoid hugs & handshakes, 4. Stay home if sick

We are taking new cases and gradually increasing our clinic capacity. We have continued and updated our safety measures including the use of PPE, rigorous cleaning/ sanitizing, physical distancing, and adjusted scheduling. We are adhering to all CDC guidelines to ensure a safe environment. Call us today at 269-979-3000. We can help you get the care you need whether in-person or by our new Telehealth physical therapy services!

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body



What Can Good Posture Do For You? • October Is Physical Therapy Month • Healthy Recipe • Exercise Essentials • My PT Success Story

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 mommight 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. PROPER POSTURE: RELIEF FOR YOUR BACK & NECK

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 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.

Have back or neck pain that just won’t go away? We want to help! Call your physical therapist at: 269-979-3000 Schedule an appointment at musc l eandsp i

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:

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 to learn more about how you can take steps to start improving your posture today. To find out more about how we can help you achieve freedom from your back and neck pain, call us today at (269) 979-3000.

• 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. DID YOU KNOW THAT OCTOBER IS... PHYSICAL THERAPY MONTH? Physical therapy tends to be associated with sports injuries, along with chronic problems such as back pain, surgery recovery, and balance issues. Yet, you may not realize the range of problems in which physical therapy can help -- both for pain management and to help ease other symptoms. Do you have hand pain and stiffness? Physical therapists treat hand and wrist conditions ranging from carpal tunnel to “trigger finger.” Tennis elbow and rotator cuff injuries can also be aided through PT. Among other conditions the general public may not associate with physical therapy are pelvic floor dysfunction, TMJ, cardiopulmonary disease, Parkinson’s, and traumatic brain injuries. National Physical Therapy Month also focuses on the alternative PT offers over opioids. If you or a loved one has been on the fence about giving PT a chance, call us today at (269) 979-3000 to discuss your condition and to set up an evaluation.

HEALTHY RECIPE Paleo Gluten-Free Stuffing

Turkey Sausage: • 1 lb Ground chicken or turkey • 1 Tbsp fennel seeds • 1 tsp paprika • 1 tsp onion powder • 1/2 tsp each salt and pepper

• 2 Tbsp olive oil • 1 small butternut squash • 2 cups Brussels sprouts • 2 cloves garlic • 1 medium yellow onion • 3 celery stalks • 1 red pepper

• 1 apple • 2 Tbsp finely chopped fresh sage • 2 Tbsp finely chopped fresh rosemary (or 2 tsp dried) • Salt & pepper to taste

Preheat oven to 450°F. Mix sausage ingredients in a bowl. Line a baking sheet with parchment paper and add butternut squash and brussels sprouts. Drizzle with olive oil and season with salt and pepper. Roast in the oven for 20 minutes, flipping halfway through. Heat 1 Tbsp olive oil in a skillet over med-high heat. Add turkey sausage, cooking 5-7minutes until just browned. Remove turkey from skillet and add onions, celery, red pepper and apple, then drizzle with a tiny bit of olive oil and season with salt and pepper. Saute for 7-8minutes until veggies soften. Add turkey sausage back to skillet with other veggies. Add cooked squash, Brussels sprouts, rosemary, and sage and saute 2-3 minutes, stirring well.


Muscle & Spine is pleased to announce that we have moved just down the road to a new location at 2545 Capital Ave SW. We are excited about our new space that meets the needs of our patients, therapists, and staff. Stay tuned to your inbox, your mailbox, and social media, for more information about some of the new services and equipment we will be launching in the coming months. Our patients are like family to us, and we hope you will join us as we enter this new phase! If you have any questions about the new location feel free to call 269-979-3000. WE HAVE MOVED!! WE ARE NOW SEEING PATIENTS!

WALL POSTURE Stand with your heels up against a wall. At- tempt to get your heels, buttock, shoulders and head to touch the wall at the same time. Hold for 20 seconds and re- peat 10 times.

Exercises copyright of

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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MY PT SUCCESS STORY I came in for my neck, I could barely move. After a few weeks, I was back to working out with little to no pain! They did an excellent job giving me back my quality of life. ” – S. L.

JOIN OUR HEALTH MENTOR ALL-STARS Do You Have Friends or Family Members That Have Trouble:

DIRECT ACCESS WHAT DOES IT MEAN? • A physician referral

� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

• Patients sent by their physician can choose where they want to receive therapy. • An additional script from a physician may be needed. To expedite the process, please bring a referral from your physician.

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness. with a full evaluation by a licensed physical therapist.

Share the Benefits of Physical Therapy with a Friend! We appreciate the confidence you place in us and will do our best to help those you refer meet their health and rehab goals, and that they thank you for it! A huge thank you to all of our friends who refer others to us at Muscle & Spine Rehabilitation Center.

• Therapy may begin

Brenda H. Joann F. Special Thanks to Our All-Stars:

Imre V. Trudi M. Gail L.

Kurt S. Wendy M. Kathy R.

Don’t let your pain hold you back. Call us today at 269-979-3000 or visit our website at


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