N E W S L E T T E R
STAND TALL AVOID BACK AND NECK PAIN
INSIDE: • Stand Tall Avoid Back and Neck Pain • Posture Tips for Students • Patient Success Spotlight • Who Do You Know That Needs Our Help?
N E W S L E T T E R
UPCOMING WORKSHOPS Rotator Cuff & Shoulder Pain
Oct. 12 | 10:00 am Nov. 12 | 6:15 pm Back Pain & Sciatica Sept. 21 | 10:00 am
STAND TALL AVOID BACK AND NECK PAIN
Oct. 29 | 6:15 pm Dec. 14 | 10:00 am You’ll learn some of the most common causes of your pain, and share ways that you can find relief and prevent pain in the future.
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. 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.
Relieve Pain In Minutes Try this movement if you are experiencing aches & pains.
POSTURE TIPS FOR STUDENTS
The benefits of good posture are more than just looking good, especially as a college student where you spend most of your time sitting down at a desk in the libraryor inanuncomfortablechair in a lecture hall. 1. Adjust your backpack: One of the reasons your back hurts is because the weight you carry in your backpack. The gap between your back and your backpack is what causes the stress to your back, though, which damages your postureat theend.Tofix this,adjust your backpack handles so it can be asclose to your back aspossible to avoidyourspine tocurveexcessively when carrying your backpack. 2. Unload your backpack: I know, I know, you have a biology exam tomorrow and you need to bring your chemistry book with you so you can do the lab properly. But carryingeverything inyourbackpack
Helps Posture SCAPULAR RETRACTION 1. Stand tall, shoulders relaxed. 2. Pull shoulder blades back and down. 3. Don’t hunch your shoulders.
and loading it with heavy school supplies is not good for your back or your posture. Leave the heavy suppliesatyourapartmentand take a good walk home every time you need them (say yes to exercise!) or carry them in your hands. This will -literally- take weight from your back and will improve your posture. 3. Wearbothstripesofyourbackpack: The cool kids walk around campus carrying theirbackpackson justone shoulder,but thecoolkidsalsohave bad posture and back problems. Do not follow this trend, and use both straps of your backpack so the weight is evenly distributed on your back.
Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
CALL US TODAY FOR BACK & NECK PAIN RELIEF 816-607-7180
Patient Success Spotlight
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“Everyone at Hill Pro-Motion was great to work with and got me feeling like myself again.” “When my sciatica got bad it was too painful for me to drive, sit, or sleep for any significant period of time. Everyone at Hill Pro-Motion was great to work with and got me feeling like myself again. I still use the stretches and exercises Zak taught me every day to help prevent my issues from recurring.” - J.W.
SCHEDULE A LASER THERAPY CONSULTATION RELIEF FOR: Current and past patients: schedule your free laser therapy consultation today! Treatments Feel Good Depending on the laser, it can create little to no sensation or it can create a gentle, soothing warmth. Treatments Are Fast With LightForce lasers, treatments are quick, usually 5-12 minutes depending on the size, depth, and acuteness of the condition being treated. Back Pain Neck Pain Shoulder Pain Foot Pain Knee Pain Post Surgery
Who Do You Know That Needs Our Help?
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
Name: Referred by:
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1321 SW Market St Lee’s Summit, MO 64081 816-607-7180
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