Ascent PT. How Posture Affects Back & Neck Pain

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.

www.simpleset.net

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

www.ascentptnw.com

Made with FlippingBook - Online magazine maker