COULD YOUR POSTURE BE TO BLAME FOR YOUR ACHES AND PAINS? N E W S L E T T E R MALVERN Physical Therapy
INSIDE: • Could Your Posture Be To Blame For Your Aches And Pains? • What Can You Do About It? • Coupon Corner! • COVID-19 Update: We Are Open!
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. (continued inside)
N E W S L E T T E R MALVERN Physical Therapy
INSIDE: • What Can You Do About It? • COVID-19 Update: We Are Open! • Coupon Corner! • Exercise Essentials COULD YOUR POSTURE BE TO BLAME FOR YOUR ACHES AND PAINS?
That creates a lot of stress on the neck and back, especially if you are slouched, tilted forward, or looking down for prolonged periods of time. How does poor posture affect me? Changes to your posture can negatively affect your body, and you may find yourself experiencing some of the following symptoms: • If your posture contains a forward head tilt – This forward-head posture creates 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 the mid-back, in addition to pain in the neck. If this is your average standing 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 prolonged periods of time, the muscles in your hips and legs will stiffen. When these muscles become stiff, they tighten and will pull on the lower back, 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. The way in which you walk can also have an effect on your posture. When you have 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. Over a period of time, constant poor posture can create an unusual amount of wear and tear on the lower back, which can increase the risk of arthritis in the spine. Call us today to talk to an expert about how we can correct your posture and free you of your pain!
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WHAT CAN YOU DO ABOUT IT?
It can be difficult to correct poor posture, but there are a few steps you can take on your own to try and help:
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 lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. How can physical therapy help? 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 it on your own. However, physical therapists are dedicated to getting you 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, eliminate your pain, and get you back to doing the activities you love to do. If you are experiencing pain, and you think it may be a result of your posture, give us a call today. We will help you get back to a comfortable posture with just a few sessions. 2 EXERCISE ESSENTIALS Helps Correct Poor Posture www.simpleset.net SITTING POSTURE Sit on a sturdy chair and scoot your hips forward. Place your feet flat on the floor. Tip your pelvis slightly forward. Straighten your spine until your ears are directly over your shoulders and your shoulders are over your hips. Draw your shoulder blades gently back and together. Tuck your chin. Stretch up tall; imagine a string attached to the top of your head, pulling you up to your full height. 3 8 1 6 3 4 7 5 3 6 7 5 9 6 2 7 9 7 5 8 4 6 7 1 4 http://1sudoku.com 9 7 1 4 6 2 5 3 8 1 7
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 back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. 2. Take stretch breaks. – If you are an office worker, it is no secret that most 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 if your job produces several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day can highly improve your overall gait.
MALVERN Physical Therapy
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SHREDDED CROCKPOT CHICKEN TACOS
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INGREDIENTS • 4 boneless skinless chicken breasts
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• 2 jars of picante sauce
INSTRUCTIONS Place chicken in crockpot, cover with picante sauce, cook on low for 6 to 8 hrs. Remove, shred and drain. Place in flour or corn tortilla and top with your favorite taco toppings and enjoy!
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Patient Success Spotlight
Dan Myers Co-owner of Benton Physical
Therapy, Malvern Physical Therapy and Pro-Active Physical Therapy
Dan and his wife Claire have 4 children, 2 boys and 2 girls. He attended college at UGA, USA and GSU. In his spare time he enjoys
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golfing, fishing and taking family vacations. He is recently retired from the Boy Scouts. One day he would like to Cruise Alaska. Dan has been with our company from day 1 as a Co-owner, he is happy to see the business grow as much as it has, “being a Physical Therapist and having a positive impact on the lives of others has just become a part of who I am”. Dan has 30+ years in the Physical Therapy field, he enjoys working with people and it shows. When asked what his favorite part of the job is he says: “Getting to work with many different types of people and helping them return to the things they love doing.” - Dan
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4 3 “I am very thankful for their help!”
7 2 4 3 “Pro-Active Physical Therapy is a highly professional clinic with exemplary people. I am very thankful for their help!” - K.L.
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COUPON CORNER! FREE 15-MINUTE IN-CLINIC OR TELEHEALTH APPOINTMENT! VISIT OUR WEBSITE!
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