Achieve_How Bad Posture Effects You

Performance For Life



Postures during the Day • Broccol i-Cheddar Quiche

110 Pleasant Ave S. Park Rapids, MN 56470 218-237-3052 3035 Demers Avenue Grand Forks, ND 58201 701-746-6694

406 3rd Street NW East Grand Forks, MN, 56721 218-773-3388

102 4th Street West Park River, ND, 58270 701-284-6707 2424 32nd Ave S #103 Grand Forks, ND, 58201 701-757-1322

6 E 12th St Grafton, ND, 58237 701-379-0125

829 Lake Ave, Suite B Detroit Lakes MN 56501 218-844-5330

1425 S Columbia Rd Grand Forks, ND, 58201 701-746-8374

March 2020

Performance For Life

March 2020



There are certain ways that you can tell if neck or back pain may be a result of poor muscular endurance and prolonged postures, 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. • 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. Working with a physical therapist to improve your balance in strength and mobility is a great way to overcome chronic neck and back pain related to reducedmuscle endurance and prolonged postures or positions. 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 improve your ability to sustain different positions and movements throughout the day, thereby reducing your back and/or neck 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 mommight have been on to something, after all. A poor habit of bad posture can have an impact on your neck and back. The more prolonged poor posture is, the more intense 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 strengthen and re-train the muscles in your back, neck and shoulders so that you can improve your ability to maintain various postures during the day permanently, and in doing so eliminate neck and back pain. THE POSTURE AND PAIN CONNECTION: Back and neck pain are not directly caused by poor posture, and it is true that you can have poor posture for years without any consequences at all. The problem often arises over time if you are sustaining the same posture for extended periods, i.e. sitting at a desk for your entire work shift with minimal standing or walking “breaks”. Our bodies are meant to be fluid and mobile; thus if you are in the same position/movement for too long (that includes sitting, standing, or walking), and you are lacking the muscular endurance to maintain that position/movement for that amount of time, that is often when things may start to catch up with you.

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Experiencing back pain, call us at 866.320.3562 or visit today!


There aremany ways that you can improve symptoms 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. This will reduce compensatory strategies over time and allow for optimal efficiency in all muscle groups that assist us with standing and walking upright. • Use support when you sit as needed. Lumbar support in office chairs and car seats can help if you’re on a long road trip, for example. However, if you can stop the car and get out to move around every hour or two, that’s even better. Same goes for taking standing and walking breaks if your job requires you to sit at a desk for much of the day. • Be mindful of how you lift heavy objects. Keep your shoulders square and your chest forward. When lifting heavier objects, such as a case of water, think about holding a $100 dollar bill under each of your armpits to get your back muscles working properly, squeeze your bum muscles to initiate movement of the object (this is where all of your power should come from), and try to keep the object/weight close to your body. Picking up heavy things is GOOD FOR YOU and will keep your back and legs strong, as long as you are mindful of doing it with appropriate technique. WHAT CAN CHANGING POSTURES DO FOR YOU? There are a lot of benefits of having better postural awareness.

Aside from saying goodbye to neck or back pain, incorporating a variety of postures throughout the day can provide several unexpected benefits to your lifestyle and personal well-being.

A few additional benefits can include: • Improved respiratory health

• Added protection for your organs, bones, joints and muscles

• Reduced risk of chronic pain in other body regions, aside from your back and neck. Contact your physical therapist to learn more about how you can take steps to reduce or prevent pain today.

If you’re wanting to improve your back pain, call us at 866.320.3562 or visit today!

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Relieves lower back pain SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.




Exercises copyright of

Our staff is taking extra steps to ensure the cleanliness of the clinic space. You may notice some changes that we have implemented to protect our patients and staff. Currently, we are encouraging patients to stay home if you are not feeling well. Otherwise, we are here and ready to see you for your appointments. If you have any questions about your appointments, please reach out to us. We are following the recommendations of the CDC. It is very important for our patients to understand that you need to get your information from reliable sources. We do NOT recommend that you trust any information posted on social media. This includes re-posts of articles. Always seek out information directly from the source. We have compiled a list of reliable sources of information about the coronavirus for you. Coronavirus Resources: Coronavirus Fact Sheet An important message to our PT Family

Flu Season & COVID-19 Got YouWorried? Give Yourself an Immunity Boost! These three tips can help you stay healthy and strengthen your immune system: 1. Aim for 8-9 hours of sleep each night. 2. Make a habit of 20-30minutes of physical activity a day. 3. Maintain a nutritious diet heavy on fruits and vegetables. The essential vitamins are key to making sure your immune system is as healthy as possible.


INGREDIENTS • 1 (9 in) frozen whole-wheat piecrust shell • 1 (8 oz) package broccoli florets • 1 ½ tsp olive oil • 1 cup chopped sweet onion • 4 large eggs • ½ cup evaporated milk • 3 oz sharp Cheddar cheese, shredded

• ¾ tsp kosher salt • ¼ tsp black pepper

DIRECTIONS Preheat oven to 400 degrees F. Let piecrust thaw at room temperature 10 minutes. Place in preheated oven, and bake until lightly browned, 10 to 15 minutes. Let cool slightly, about 10 minutes. Reduce oven temperature to 375 degrees F. Cook broccoli according to package directions, until tender-crisp, about 3 minutes. Coarsely chop larger pieces. Heat oil in a large skillet over medium-high; add onion and cook until light golden, 8 to 10 minutes. Whisk together eggs and evaporated milk in a medium bowl. Stir in broccoli, onion, cheese, salt and black pepper. Pour mixture into prepared pie crust. Bake at 375 degrees F until just set and edges are golden brown, 30 to 35 minutes. Let stand 10 minutes before serving. Source: broccoli-cheddar-quiche/

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