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.
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
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HOW POSTURE AFFECTS NECK & BACK PAIN
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body INSIDE: What Can Good Posture Do For You? • Healthy Recipe: Homemade Black Bean Burgers • Success Stories • Exercise Essentials HOW POSTURE AFFECTS NECK & BACK PAIN 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, 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.
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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, 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. GEORGIALINAPT.COM
WHAT CAN GOOD POSTURE DO FOR YOU?
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. 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.
KEEPING YOUR HEALTH IN MIND Georgialina Physical Therapy is committed to your health and wellbeing. In the wake of the recent spread of COVID-19, we are taking every precaution. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facilities. We ask that if you are demonstrating symptoms of coronavirus—coughing, fever, or trouble breathing—please stay home and contact your physician. If you have been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take the necessary steps. You can help prevent the spread of coronavirus by: 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 • 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. 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.
EXERC I SE ESSENT I ALS USE THIS EXERCISE TO IMPROVE YOUR POSTURE.
WALL POSTURE Stand with your heels up against a wall. Attempt to get your heels, buttock, shoulders and head to touch the wall at the same time. Hold for 20 seconds and repeat 10 times.
exercises copyright of
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Always consult your physical therapist or physician before starting exercises you are unsure of.
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Cleaning Hands Often
Avoid Touching Your Face
Staying Home If You Are Sick
TRY THIS HEALTHY RECIPE HOMEMADE BLACK BEAN BURGERS
STAFF SPOTLIGHT OUR NEWHIRE
Kelly is originally from Florida. She graduated from Florida State University with a B.S. in Exercise Science in 2011 and received her Doctorate of Physical Therapy at Columbia University in New York City in 2014. Kelly has substantial knowledge in general orthopedic conditions, post operative procedures, and manual therapy treatment. She has taken continuing education coursework through the Institute of Advanced Musculoskeletal Treatment. Kelly is also a certified pelvic floor specialist for men and women through the Herman & Wallace Pelvic Rehabilitation Institute. Kelly enjoys running, hiking, watching football, and trying new restaurants.
• 3clovesgarlic, peeled • 1egg • 1 tablespoonchili powder • 1 tablespooncumin • 1 teaspoonThai chili sauceor hot sauce • ½cupbreadcrumbs
Ingredients • 1(16ounce) canblackbeans, drainedand rinsed • ½greenbell pepper, cut into2 inchpieces • ½onion, cut intowedges
Directions If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. Source: www.allrecipes.com/recipe/85452/homemade-black-bean-veggie-burgers
WE HAVE MOVED! Our Martinez, GA location has moved just down the street to 415 Fury’s Ferry Rd. This newly constructed state-of-the-art Rehab facility was designed with patient care in mind and will offer specialized services such as Women’s Pelvic Floor Therapy and Aquatic Physical Therapy.
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