Request PT_Effects of Bad Posture

Health &Wellness The Newsletter About Your Health And Caring For Your Body

“ Reduce Pain At Work By Sitting Up Straight! ” When was the last time you looked in the mirror or saw a photo of your posture? If you suffer from frequent aches and pains, your posture may be to blame. In today’s society, we spend an increasing amount of time sitting looking at the TV, computer screen, and looking down at our phones. If you fit into this category, then changes in your posture can have numerous negative effects on your body. HOW BAD POSTURE AFFECTS YOU

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INSIDE: • How Bad Posture Affects You • 5 Steps To Improve Posture • Patient Results • Exercise Essentials • Health & Wellness Tips • Congratulations Dr. Penny Goldberg

Health &Wellness The Newsletter About Your Health And Caring For Your Body

“A Posture Change Can Lead To Healthier Activity!” HOW BAD POSTURE AFFECTS YOU

What happens to your body with bad posture? Forward head posture – This creates strain on the neck, shortening the muscles in the back of the neck. Neck pain, radiating pain to the shoulders or arms, chronic headaches, and even low back pain can result. Mid-back slouching – This can change the shape of your ribs and drive your head forward over time. The result can be pain in the mid-back and problems with your neck. Eventually, compression of your lungs, heart, and digestive system can occur, causing internal problems. Low back - Low back pain is very common with poor posture. The back muscles have to contract excessively to keep you upright, causing you pain. Bad posture also causes abnormal wear and tear on the low back, increasing the risk of arthritis in the spine. Hips and legs – With sitting for prolonged periods, the hip joints lose range of motion and the muscles in the front of the hips stiffen. These tightened muscles then pull on the low back, causing low back pain. Walking – Your center of gravity changes with bad posture, causing your balance to decline. In addition, weakness to the hip muscles with prolonged sitting causes problems with walking. All these changes can have a serious impact on your mobility and ability to walk safely. The good news is that with the right physical therapy treatments, a lot can be done to help you regain proper posture and quickly relieve back and neck pain. Call us today to learn how we can help you live a pain-free life!


Good posture is an ongoing fight against gravity. Gravity wants to pull you to the floor and your muscles have to counteract that to keep you upright. While your posture may have changed over the years, the good news is that there is a lot that you can do to improve your posture and reduce your pain: 1. PHYSICAL THERAPY – We are experts in evaluating posture and guiding you on the proper techniques to change your posture and reduce your pain. Call us if you are having frequent aches and pains. We can examine your posture and put you on the right road to a pain-free life. 2. GET UP FREQUENTLY – When working at a computer or sitting in front of a TV, get up at least every 30 minutes to walk around for at least one minute. 3. PROPER COMPUTER SETUP – Make sure that your desk chair and computer are at the proper height. Having a proper ergonomic set-up is key to maintaining proper posture at work and at home. 4. SITTING PROPERLY – Sitting upright with your feet on the floor (don’t cross your legs) keep a small gap between the back of your knees and the chair. 5. EXERCISE FREQUENTLY – Walking, running, stretching, and strengthening certain muscles are very important. Strengthen your back and neck muscles to maintain a better posture. To see how we can improve your posture, eliminate your pain and get you back to the activities you love to do, call us today!

Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!

FREE BACK PAIN ANALYSIS We can help you feel better naturally with a

We can help you: Naturally relieve aches and pain. Increase your strength. Be more active with your friends and family.

• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art facilities Features of Physical Therapy:

Have more energy. Feel better at work.

Offer valid for the first 25 people to schedule. Expires 2-13-18.

• REQUEST A HEALTHY BODY • Hear what our patients have to say!

I developed better strength! Patient Danika Randolph Oliverio came to ReQuest with back pain and a weak core. The result of “having two children in the span of three years!” Danika also stated “I had thrown my back out several times and was finally really ready to get back my strength.” “Jessie and her teamwere so kind, professional, caring and knowledgeable. With Jessie’s support and direction, my pain resolved and I developed better strength, posture and flexibility.” - Danika O.

We gladly accept most insurances, providing a great LOW COST SOLUTION to restore your pain-free movement!

Congratulations Dr. Penny Goldberg! Request Physical Therapy is proud to announce the appointment of Dr. Penny Goldberg, PT, SCS, ATC to the position of Assistant Director. Penny has more than 15 years of experience working with elite college, high school, recreational, and youth sports participants focusing on injury rehabilitation and performance development. Prior to her arrival at ReQuest, she worked extensively with NCAA Division 1 athletes. She served as an athletic trainer at Butler University, California State University at Northridge, and the University of San Diego where she was responsible for the daily medical operations of the women’s volleyball, women’s swimming, women’s and men’s soccer, softball, and baseball teams. Penny has also worked extensively with the San Diego Padres Baseball Club, in addition to numerous other programs. She is particularly interested in throwing and overhead injuries (baseball, volleyball, and softball), knee injuries, high-intensity workouts (CrossFit), and post-surgical rehabilitation. Additionally, she has worked in the area of kinesiophobia or fear of movement/re-injury. Her work in this area was recently published in the Archives of Physical Medicine and Rehabilitation . Penny is a board certified sports clinical specialist by the American Physical Therapy Association, a certified athletic trainer and co-author of “Current Rehabilitation Concepts Following Anterior Cruciate Ligament Reconstruction” for the American Academy of Orthopaedic Surgeons.

While Penny has a very impressive resume, it was her work with our patients and her relationship with her co-workers that told us she needed to have a greater influence on our organization. She displayed an uncommon ability to connect with all patients, no matter what their condition or age, providing hope for a better future and helping them return to the activities they love. Her daily interactions with her co-workers made us realize that we are a better organization with her mentoring and teaching others.

Health & Wellness Tips


It will help if you can minimize the degree you need to bend forward to shovel, so consider using a shovel with a curved handle, which will allow you to stay in a more upright stance. An adjustable length shovel can also let you shorten the handle length, so you are not straining to lift heavy snow that’s too far away from your body. Both of these factors will help take stress off your lower back. Finally, the lighter the shovel (e.g. plastic) the less weight you will need to hoist. Pay careful attention to how you lift the snow Bend at your hips and with your knees, and lift with your leg muscles, not your back. Do not bend your back forward or twist your back at any point. Only lift an amount of snow that you can comfortably handle. Avoid shoveling whenever possible If you have lower back pain, snow shoveling is one of those activities that you should avoid whenever possible. Here are some options to get you started thinking about how to avoid shoveling this year. Find a volunteer to clear your snow. Many local nonprofit organizations, such as Boy Scouts, high schools and church youth programs require teens and young adults to provide a certain number of service hours in their community. Assisting someone with back pain by shoveling their driveways and walkways will almost always count towards their required minimum of service hours, so it’s a win-win: they will be helping you by shoveling your snow and you will be helping them fulfill their service requirements. Use a snow blower instead of a shovel. When used correctly, a snow blower can take much of the stress of snow removal off your back. Use the power of your legs to propel the machine forward, keeping your back straight (don’t hunch forward) and your knees slightly bent. Hire a snow removal service. The easiest option may be to hire a show removal service. Most local areas have a few options for this service: landscaping and lawn maintenance companies and handymen service companies commonly offer this service. While it is expensive, protecting your back is priceless. If you would like to learn more on how to prevent yourself from a potential injury while handling tasks in the winter, contact us. A medical expert will be happy to assist you!


Exercise Essentials Try this exercise to keep you moving...

About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.

PRONE ALTERNATE ARM & LEG While lying face down and keeping your lower abdominals tight, slowly raise up an arm and opposite leg. Slowly lower and then raise the op- posite side. Do not allow your spine to move the entire time. Repeat 6 repetitions on each side.

Exercises copyright of

Keeps Body Flexible

STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 10 seconds and repeat 5 times.

Relieves low back pain

Always consult your physical thera- pist or physician before starting ex- ercises you are unsure of doing.

Why You Need To Come In For Another Check-Up:

Think ReQuest FIRST

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle

Take Care Of Your Aches & Pains Before It’s Too Late!

Gainesville: (352) 373 2116 Tioga: (352) 692 2131

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