Ascent PT. How Posture Affects Back & Neck Pain

Our Monthly Climb The Newsletter About Your Health And Caring For Your Body

How Posture Affects Back & Neck Pain

Also Inside • The Benefits of Improved Posture • Patient Success Spotlight • Relieve Back Pain In Minutes • Healthy Recipe

Our Monthly Climb The Newsletter About Your Health And Caring For Your Body

How Posture Affects Back & Neck Pain

• The pain frequently starts in your neck and moves into your upper and lowerback.Pain thatseems to travel fromoneareaof theback toanother 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 you’re suffering from back or neck pain, call Ascent PhysicalTherapy at 503.427.0118. Your physical therapist can help you return to a more active and pain-free life.

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,onceyoustartexperiencingneckandbackpain,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.

The Benefits of Improved 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 weightclose toyourbody.Liftingsomething improperlycan 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 learn more about how you can take steps to start improving your posture 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 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.

Mexican Cauliflower Skillet

Relieves Back Pain In Minutes Try this simple exercise to keep you moving

Ingredients • 1 lb ground beef • 1/4 medium onion diced • 1/2 red pepper diced • 3 tbsp taco seasoning • 1 cup diced tomatoes

• 12 ounces

cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded Cheddar cheese or Mexican Blend

Relieves Back Pain

Standing Lumbar Extensions

Standwithgoodposture, feetshoulder width apart. Position your hands on the backs of your hips. Lean back, as far as you comfortably can. Slowly return to the start position. Repeat 4 times.

Directions In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until thecheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro.

For more information, call Ascent Physical Therapy at 503.427.0118 or visit our website at

Patient Success Spotlight

FromThe Staff

“I feel like I have a life again!”

“Ihadback issues for3+years,especiallyonmy leftside. Itwassobad, Icouldhardly get inandoutofmycarwithoutmiserablepain. Shopping,walking,working inmygarden, and cleaning my home was so painful, I literally just laid on my sofa with a hot pad. Now Icando justaboutanythingwithoutthinkingabout it. Keepingupwithmyexercises is a must now and of great importance. I feel like I have a life again and can tackle thehard things thatcomeup inmy life. Inever loseamoment tosharemyexperience with friendsandwhoeverasksmeaboutmychange. IsoappreciatePatandhisstaff here at Ascent and can say it’s been an encouraging and positive experience. Thank you from the heart!” - Nickie G.

Spring Break is just around the corner for those of us with school-age kids. While we don’t have any vacations planned, there are many things on the radar to begin the transition into Spring. Several of our favorite activities in the Sandy area include: Meinig Park, Joe’s Donuts, and Whippersnappers. Also, Rylan is beginning baseball in the coming weeks for the first time and Rowan will be playing soccer for the first time. Do you have any plans for Spring Break? Are you still working towards your New Year’s resolutions? ; ) Yours in health, Derek

Has Your Pain Come Back?

Special Offer

Don’t let back or neck pain become a way of life!

1. Feel free to call us and ask to speak to your therapist.


2. Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. 3. If further assessment is warranted, your therapist might recommend you come in for an appointment.

Call 503.427.0118 to schedule your appointment today!

Call To Talk to Your Therapist Today 503.427.0118

16126 SE Happy Valley Town Center Dr #200 Happy Valley, OR 97086

Offer valid for the first 25 people to schedule. Expires 3-31-19.

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