Health & Wellness Newsletter by FYZICAL Therapy & Balance Centers
Phoenix, AZ
www.fyzical.com/phoenix
HOW POSTURE AFFECTS NECK & BACK PAIN HEALTH & WELLNESS NEWSLETTER
IMPROVE YOUR POSTURE!
Exercise Essentials Try this exercise to relieve pain and keep moving! Patient Success Hear what our patients are saying about us! INSIDE THIS ISSUE:
Improve Your Posture At Home Discover how to improve your posture and gain pain relief.
Phoenix, AZ
www.fyzical.com/phoenix
HEALTH & WELLNESS NEWSLETTER
HOW POSTURE AFFECTS 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. 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 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 andmoves 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.
www.fyzical.com/phoenix
www.fyzical.com/phoenix IMPROVE YOUR POSTURE AT HOME
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 Print sudoku http://1su oku.com 3 8 1 3 7 5 4 7 9 2 5 9 1 6 2 4 4 3 3 7 2 7 2 4 3
• 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.
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EXERCISE ESSENTIALS
FUN & GAMES
Improves Posture
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SCAPULAR RETRACTION Hold your hands behind your back and slowly raise them off your back in a backward direction. Repeat 5 times.
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STAFF SPOTLIGHT
TRAILS
MOLLY LARRIVA, PTA Celebrating5wonderfulyearsofbeingaPTA and working with my fine co-workers here at Fyzical! It all started during my first clinical rotationofPTAschool. Iwasblessedenough tobeplacedatacliniccalledAthleticaCenter of Excellence, now known as Fyzical Therapy & Balance Centers. I remember finishing up myrotationexcitedaboutmy futureasaPTA and hoping I would wind up somewhere as wonderful as Fyzical. Thank goodness their PTA,Kim,decidedtohaveababyaroundthe
March/April are perfect months to get out and enjoy the Arizona trails. Here is one of our favorites that recently reopened! North Mountain & Shaw Butte Trails Maricopa Trailhead 10600 N. 7th St. Trailhead Hours - 5 a.m. to 7 p.m. Trail Hours - 5 a.m. to 11 p.m. North Mountain National Trail - Difficulty: Moderate/Difficult Access: Start from Maricopa Trailhead. Proceed to North Mountain National Trail. Description: North Mountain trail is a hard-surface asphalt and dirt, out and back trail. The trail is steep and offers a great cardiovascular workout. The trail offers excellent views of Downtown and North Phoenix. Distance: 1.6 miles Elevation Change: 614 feet Check for Upcoming Events at: https://northmountainvisitorcenter.org/
sametime Ifinishedwithschoolandmyboards.Thatwas5yearsago andtheyhaven’tkickedmeoutyet!Thepast5yearshavebeensome ofthebestofmy life.Lotsofthingshavechanged formepersonally, Igotmarriedtomywonderfulhusband inNovember2018.Andnow weareexpectingourfirstkiddo inAugust!Professionally Idon’tthink I could have asked for a better person to learn from than Sandi. She instills in everyone that works here that patient care is number one! I happily drive from Maricopa, the city not the county, to continue working and learning with these amazing ladies, Sandi, Mary, and Kimberly. Our patients are pretty amazing too! For all you physical therapy needs, call FYZICAL Phoenix at 602-404-8012. #LOVE YOUR LIFE!
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Sandi has been my saving grace in maintaining my active lifestyle! Janet is a PT, and a yoga teacher, who came to us with an injury she tried to heal on her own but needed additional help. She had been to PT in the past but feels what Sandi does with the myofascial and posture detail is second to none. She says, “I want to stay active and I’m hard on my body. Sandi has been my saving grace in maintaining my active lifestyle.
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