Newsletter for Peak To Shore Physiotherapy & Sports Medicine
HEALTH & WELLNESS The Newsletter About Your Health & Caring for Your Body
Exciting News We are proud to announce that our new Stayner Location is nowopen! Call today to schedule your appointment!
HOW POSTURE AFFECTS BACK AND NECK PAIN
Georgian Bay Location 1 First Street Unit 102 Collingwood ON - L9Y 1A1 Phone: 705-446-2551 Fax: 705-446-1897
Monday Tuesday Wednesday Thursday Friday
8:00am - 8:00pm 8:30am - 8:00pm 8:00am - 8:00pm 8:00am - 8:00pm 8:30am - 4:00pm
Hours subject to change due to COVID-19. Please call in advance.
INSIDE: How Posture Affects Back and Neck Pain
Benefits of Improving Your Posture · Exercise Essential
How Posture Affects Back and Neck Pain
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 physiotherapist to improve your posture is a great way to overcome chronic neck and back pain. In physiotherapy, 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.
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 physiotherapist 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 PainConnection 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
Meet the Team!
Mark Eagleson - PT REGISTERED PHYSIOTHERAPIST D.PT, H.B.KIN
Sofie Caap is a certified Personal Trainer, Fitness Instructor, Life Coach & Precision Nutrition level 1 Sofie Caap PERSONAL TRAINER, FITNESS INSTRUCTOR LIFE COACH & PRECISION NUTRITION LEVEL 1 CERTIFIED
Mark graduated with an Honours Bachelor of Kinesiology from McMaster University in 2001 and
from Husson College in Bangor Maine with a Masters of Physical Therapy in 2005. He then received his Doctorate of Physical Therapy in 2008, from Husson College. Mark has completed Acupuncture training through Acupuncture Canada. Mark practiced for 2 ½ years at Day Kimball Hospital in Connecticut, prior to returning to the Collingwood Area, where he has practiced since 2008. He has experience working with many types of patients, including patients who have suffered Concussions, Post-Surgical Conditions and any number of Musculoskeletal injuries.
Certified. She learned early on in her training career how important it is to fulfillmanyareas inyour life toachieveahealthy lifestyle. It isn’t enough to just exerciseor eat right. Youneed to learnabout yourself, what youneedandhowyouaremotivatedtoget theresultsyouwant. WhenworkingwithSofieshewill beable toguideyoutowardshealthy habitsandhowtostickwiththem. Shehasholisticallycoachedathletes, childrenandadults looking toget fit or stayfit. Sheencourages clients to live a life full of vitality. Through accountability, a growth mindset and a passion for health, Sofie will help you achieve your goals.
Exercise Essential
Benefits of Improving Your Posture Of course, there areways 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 youmay need to add additional cushioning that will help you keep your back straight.
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. Did You Know? We Also Specialize In: • Physiotherapy • Therapeutic Exercise • Acupuncture • Chiropractic Care • Athletic Therapy • Pilates
• 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, whichmay 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 • 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 physiotherapist to learn more about how you can take steps to start improving your posture today.
• Massage Therapy • Strengthening & Conditioning • Concussion Therapy
• Taping & Bracing • Manual Therapy • Sports Medicine
Healthy Recipe Brussels Sprouts Slaw
INGREDIENTS
FOR DRESSING
• 14 oz. shaved brussels sprouts • 1 red bell pepper, seeded and diced • 1/2 cup dry roasted almonds, chopped • 1/2 cup cranberries • 1/2 cup golden raisins • 1/2 cup green onions, thinly sliced
• 3 tablespoons freshly squeezed lemon juice • 2 tablespoons extra virgin olive oil • 1 tablespoon honey • 1 tablespoon Dijon mustard • 1/2 teaspoon kosher salt • 1/4 teaspoon ground black pepper
DIRECTIONS
Mix all ingredients for dressing together in a small bowl; set aside. Add Brussels sprouts, red pepper, almonds, cranberries, raisins, and green onion to a mediummixing bowl. Add dressing to bowl and stir to combine. Season with salt and pepper. Chill at least 30 min before serving.
October: National Physiotherapy Month
• Muscle aches and joint pain tend to grow worse over time. The longer you let your pain go untreated, the more severe the pain is likely to become and the more difficult the pain will be to treat. The best thing that you can do is seek treatment as immediately following the development of your pain as possible. Physiotherapy can have a huge impact on alleviating pain from muscle and joint aches, but the earlier you start, the better off you’ll be. • Chronic pain, especially back pain, is incredibly common in Canada — surprisingly so. More than 100 million Canadians over the age of 18 struggle with back pain. As a result, Canadians spend more than $50 billion dollars on back pain relief every single year. A lot of this goes to pain medication, which masks the pain without addressing the issue—meaning the pain always comes back. About 30% of adults over 18 struggle with back pain, and that number is even higher for those who are over 65. Physiotherapy is the best strategy to overcome back pain and is helpful at all ages. Your physiotherapist will tailor therapy methods to your needs, helping you achieve the best results possible.
Did you know that October is National Physiotherapy month? That’s right, an entire month dedicated to educating people about the benefits of Physiotherapy—and it couldn’t come at a better time. Winter is one of the most trying times of the year for people struggling with chronic pain. Add the risk of falling due to icy conditions to the cold weather that aggravates even the mildest arthritis issue and you’ll find a huge increase of people who would benefit from pain management and support. Take the time this month to start figuring out the most important things you need to know about the benefits and perks of physiotherapy. Here are a few bits of information to help kick off your focus this month: • Physiotherapy is most beneficial when used before an issue becomes chronic. So many people wait until they’ve been dealing with pain for an elongated period before seeking support from a physiotherapist. But there is no reason to wait! Physiotherapy can have the biggest impact if used shortly after your initial injury. The longer you wait, the more difficult it will be to heal.
Did You Know? We Can Also Treat:
• Arthritis • Hip Injuries • Knee/Ankle Injures
• Muscle/Tendon Injuries • Shoulder/Elbow Injuries • Sports Injuries
• Sprains • Vertigo • And more!
Call Peak To Shore to talk with your physiotherapist today!
3. If further assessment is
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.
warranted, your therapist might recommend you come in for an appointment.
Page 1 Page 2 Page 3 Page 4Made with FlippingBook - Online magazine maker