Rebound Fitness & Rehab. How Posture Affects Back Pain

The Newsletter About Your Health And Caring ForYour Body NEWSLETTER REBOUND FITNESS & REHABILITATION

How Posture Affects Back & Neck Pain

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The Newsletter About Your Health And Caring ForYour Body NEWSLETTER REBOUND FITNESS & REHABILITATION

How Posture Affects Back & Neck 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 If are suffering from back pain or incorrect posture, don't wait to get pain relief! Get started with your recovery by calling (847) 714-7400 and scheduling a consultation with Rebound Fitness & Rehabilitation today!

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.

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PHYSICAL THERAPY FOR POSTURE-RELATED BACK PAIN

• 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 toaddadditionalcushioning thatwillhelpyoukeepyourbackstraight. • Be mindful of how you lift heavy objects. Keep your shoulders square and yourchest forward.When liftingsomething that isover50 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 toyour lifestyleandpersonalwell-being.Herearea fewof theadditional 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 itcouldbe related toyourposture.Contactyourphysical therapist to learnmore about how you can take steps to start improving your posture today. If are suffering from back pain or incorrect posture, don't wait to get pain relief! Get started with your recovery by calling (847) 714-7400 and scheduling a consultation with Rebound Fitness & Rehabilitation today!

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 tostand tallwheneveryouarestandingorwalking.Holdyourheadhigh and square your shoulders, but more importantly work on being the tallest version of yourself. Hunching over is the leading cause of poor posture.

Exercise of the Month Try this movement to relieve back pain.

Roasted Brussel Sprouts With Pomegranate

Ingredients • 1 1/4 lbs Brussels sprouts, trimmed and halved • 2 tbsp canola oil

• Salt & freshly ground pepper • 3 tbsp pomegranate molasses • Seeds from 1 pomegranate • 1/2 cup coarsely chopped toasted hazelnuts • Finely grated zest of 1 lime • 1 tbsp finely grated orange zest

Directions Preheat the oven to 375 degrees F. Put the Brussels sprouts in a medium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes. Transfer the sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and lime and orange zests. Season with salt as needed. Recipe courtesy of Bobby Flay

Thoracic Rotation Sit with your arms folded in front your chest. Rotate your upper back to one side while keeping your lower back tight and as still as possible. Rotate to the other side, then repeat the motion 6-10 times.

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"I'vebeengoing toReboundFitnesssince Iwas in theseventhgrade.From thenon, I'vecredited the team at Rebound Fitness for helping me achieve goals in swimming that were once out of my reach, such as qualifying for Summer Speedo Junior Nationals in 8th grade. Now, with my recent ankle and knee injury, during the end of my sophomore year, Rebound Fitness has once again been there for me to get me back in the water. In swimming, colleges start to recruit, after sophomore season. My recent injuries kept me out of the water for a few weeks. The physical therapy and cross training kept me in shape until I recovered. Because of the care I received from Rebound Fitness I am confident I will return and compete well at the upcoming Speedo Junior Nationals." - Hannah Liu 6 2 3 6 8 9 1 4 6 4 7 3 8

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