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. That creates a lot of stress on the neck and back, especially if you are slouched, titled forward, or looking down for prolonged periods of time.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
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• Could Your Posture be the Reason for Your Aches & Pains? • Vegan Buffalo Chickpea Taquitos • Practice News • Patient Success Spotlight • Relieve Pain In Minutes
Health & Wellness The Newsletter About Your Health And Caring For Your Body
COULD YOUR POSTURE BE THE REASON FOR YOUR ACHES & PAINS?
• 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. hen 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 painwhenwalking, thus creating a vicious cycle of overcompensation and pain. Themost common symptomof 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.
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. That creates a lot of stress on the neck and back, especially if you are slouched, titled 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 youmay 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.
Are you suffering frompoor posture? Call your physical therapist at Sports & Ortho PT to schedule your appointment and start your pain-free life today!
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HOW CAN I IMPROVE MY POSTURE?
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 formaking your upright positionmore comfortable. 2. Take stretch breaks . – If you are an office worker, it is not secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30minutes 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 jobproduces several hours of inactivity. When you exercise, you are stretching and strengthening certainmuscles of your body, including problemareas such as your neck and back. Taking even a small amount of time towalk or jog around the neighborhood every day can highly improve your overall gait.
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’reworking. 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 itmay be a result of your posture, give us a call today. Wewill help you get back to a comfortable posturewith just a few sessions.
H E A LT H Y R E C I P E Vegan Buffalo Chickpea Taquitos
PAT I E N T S U C C E S S S P O T L I G H T ”After many years of having Physical Therapy for various physical problems, I have finally found my place. On my first visit I told the therapist, Jessica Beyer, that I did not like PT. S&O changed my mind on that! My doctor’s plan was for me to go to PT before I had to have an MRI to find out what was wrong with my shoulder. I’ve had a couple of joints replaced, and assumed it was another joint replacement. Jessica was able to pinpoint my problem as an impingement on my first visit. She is very knowledgeable, and is in constant motion. She focuses closely on the patient she is working with, and is tough but fair. She knew when I was cheating, and let me know she wasn’t going to accept that. My doctor has agreed--no MRI, no surgery! I have made great strides, and Jessica has saved me frommore pain, and needless surgery. My interactions with the entire staff were nothing but positive, and I would recommend Sports and Ortho to anyone. I actually already have!”
DRESSING • 1 tbsp vegetable oil • 1 medium-sized onion, chopped • 2 cloves of garlic minced • 1 bell pepper chopped • 1 1/2 cups cooked chickpeas (or one 15 oz can, drained and rinsed) • 1/2 cup tomato sauce (passata) • 3 tbsp hot sauce (or more
to taste) • 2 tbsp plant-based milk • 1 tbsp balsamic vinegar • 1 tsp onion powder • 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black pepper to taste • Chili powder to taste
DIRECTIONS Using a fork, roughly mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring mixture to a boil. Let simmer on low heat for about 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410 degrees F (210 degrees C) and line a baking sheet with parchment paper. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush themwith a little bit of vegetable oil (to make them even more crispy). Bake in the oven for about 15-20 min or until they are golden brown and crispy. Drizzle with vegan cheese sauce (optional). Enjoy with your favorite dip!
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PRAC T I C E NEWS : WE S U P P O R T OU R F I R S T R E S P OND E R S
If you have pain, come in for a free assessment at any of our five locations. Don’t wait, we can help! BRIDGEPORT 312-225-3119 EDISON PARK 773-657-3897 LINCOLN PARK 773-904-8881 BEVERLY 773-779-7970 GLENVIEW/NORTHBROOK 224-282-8133
S K I P T H E S C R I P T !
Relieve Pain In Minutes Try this movement if you sit at a computer all day.
www.simpleset.net
PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or but- tocks. Hold for 20 seconds and repeat as needed.
You don’t need a doctor’s script to come to Sports and Ortho! Call to schedule an evaluation with us at your earliest convenience.
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