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.
STAND TALL AVOID BACK AND NECK PAIN
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N E W S L E T T E R
STAND TALL AVOID BACK AND NECK PAIN
Rememberbackwhenyourmotherused to tellyou that ifyouwouldn’tstop 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 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 and 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 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 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.
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Avoid Back & Neck Pain
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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. • 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 weight close to your body. Lifting something improperly can 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 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 physical therapist to learn more about how you can take steps to start improving your posture today.
Who Do You Know That Needs Our Help?
Relieve Pain In Minutes Try this movement if you are experiencing aches & pains.
Helps Posture SCAPULAR RETRACTION 1. Stand tall, shoulders relaxed. 2. Pull shoulder blades back and down. 3. Don’t hunch your shoulders.
Do You Have Friends Or Family That Can’t:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods � Walk for long distances � Live active and healthy
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Call to schedule.
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Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
CLASS IV DEEP TISSUE LASER THERAPY
Beef & Butternut Chili Eating Right Never Tasted So Good! INGREDIENTS • Cooking spray • 1 tbsp canola oil • 1 1/2 lbs boneless chuck roast • 3/4 tsp salt • 1 1/2 cups chopped onion • 1/2 cup chopped green bell pepper • 2 tbsp tomato paste
For those suffering from chronic pain laser therapy offers relief without invasive surgery or addictive medications. Administered by our Laser Specialists, deep tissue laser therapy effectively treats your lower back pain, neck pain, arthritis, bursitis, carpal tunnel syndrome, tennis elbow, plantar fascitis, and sciatica. It can also be used to treat sports injuries,
sprains and strains, or other soft tissue injuries throughout the body. Anywhere there is pain or injury, laser therapy can help. Even older injuries that have not healed properly can be improved with this type of physical therapy service. Let us get you started on your pain relief journey. Call us to find out more about how laser therapy can work for you.
• 1 tbsp minced fresh garlic • 2 tsp diced jalapeño pepper • 2/3 cup dry red wine • 1 1/2 tsp ground ancho chile pepper • 1 tsp dried oregano • 1/2 tsp ground red pepper • 1/4 tsp ground cumin • 1/4 tsp ground coriander • 1/8 tsp ground cinnamon • 1 (28-oz) can whole tomatoes, chopped • 1 (15-oz) can no-salt, kidney beans • 2 cups (1/2-inch) cubed butternut squash • 1 cup chopped carrot • 6 tbsp reduced-fat sour cream • 2 tbsp fresh cilantro leaves
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INSTRUCTIONS Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 teaspoon oil; swirl. Sprinkle beef with salt. Add beef to pan; sauté 8 minutes, turning to brown on all sides. Remove beef. Add 2 teaspoons oil to pan. Add onion and bell pepper; sauté 3 minutes. Add tomato paste, garlic, and jalapeño; sauté 2 minutes, stirring constantly. Add wine; bring to a boil, scraping pan. Cook 2 minutes. Return beef to pan. Stir in ancho chile pepper and the next 7 ingredients (through kidney beans), and bring to a boil. Cover, reduce heat to medium, and simmer gently for 1 hour. Add butternut squash and 1 cup carrot, and simmer for 1 hour or until beef is tender. Ladle 1 1/3 cups chili into each of 6 bowls, and top each with 1 tablespoon sour cream and 1 teaspoon cilantro.
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