Do you suffer from daily or recurrent aches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, titled forward, or looking down for prolonged periods of time.
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
LIVING YOUR LIFE WITHOUT BACK PAIN COULD YOUR POSTURE BE THE CAUSE OF YOUR PAIN?
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HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
INSIDE: • FOUR SIMPLE METHODS TO IMPROVE YOUR POSTURE • VEGAN PESTO PASTA • EXERCISE OF THE MONTH
COULD YOUR POSTURE BE THE CAUSE OF YOUR PAIN?
Do you suffer from daily or recurrent aches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, titled forward, or looking down for prolonged periods of time. How does poor posture affect me? Changes to your posture can negatively affect your body, and you may find yourself experiencing some of the following symptoms: If your posture contains a forward head tilt– This forward-head posture creates a strain on the neck, which can result in neck pain, shoulder pain, arm pain, chronic headaches, and lower back pain. Tilting your head forward for long periods of time shortens the muscles in the back of the neck, and can result in soreness throughout multiple parts of your body. If your posture contains slouching of the mid-back – If you slouch the middle of your back, you can drive your head forward and alter the way your ribs naturally align. By doing this, you may experience pain in the slouched region of the mid-back, in addition to pain in the neck. If this is your average standing posture, it is important to
seek physical therapy treatment right away – over time, standing like this day after day may cause internal issues, as it creates pressure on your lungs, heart, and digestive system. If your posture includes sitting for long periods of time – When you sit for prolonged periods of time, the muscles in your hips and legs will stiffen. When these muscles become stiff, they tighten and will pull on the lower back, causing pain. The joints also lose their range of motion, which can cause soreness or achiness in the hips, legs, and back, and can create issues with your gait. The way in which you walk can also have an effect on your posture. When you have improper posture, your center of gravity changes. This can cause your balance to decline, which can cause pain when walking, thus creating a vicious cycle of overcompensation and pain. The most common symptom of poor posture is lower back pain, although pain can be present in other parts of the body, as well. The back muscles constantly contract to keep you upright, and they overcompensate when you slouch or hunch over. Over a period of time, constant poor posture can create an unusual amount of wear and tear on the lower back, which can increase the risk of arthritis in the spine.
SCHEDULE A CONSULTATION TODAY TO GET RID OF YOUR PAIN!
WORKING AT HOME CAN BE A PAIN IN THE NECK ERGONOMICS AWARENESS TRAINING
Are you one of the millions of people whose work station has transitioned from the office to your couch or to your dining room table due to COVID-19 precautions and work-at-home orders? If so, onemust consider environmental factors and work station ergonomics and how they affect one’s posture. If you are suddenly experiencing tension headaches and/or neck pain, we at Trademark Performance recommend that you assess your sitting posture when working on your laptop or desk computer. Here are some general guidelines:
• Keyboard &Mouse Height: In alignment with your elbows, elbows are bent < 90-degree angle. • Computer Height: The top of your monitor should be in alignment with your eyes. • Chair Height: Your hips and knees are nearly leveled, knees are bent at nearly 90-degree angle. Feet should be flat on the ground or resting on a footrest. After improving your workstation ergonomics, skilled physical therapy is aimed at restoring your muscle imbalances, as the forward head
position we assume when using electronics (cell phones, laptops, desk computers, etc.) will ultimately lead to a combination of overactive muscles and underactive muscles. This postural imbalance is known as upper crossed syndrome (UCS) and can lead to stiffness of the neck, tension headaches, and even shoulder pain and shoulder impingement. According to a recent study in 2016 (by Won- Sik Bae et. al) a combination of strengthening and stretching exercises has proven to be an effective treatment for upper crossed syndrome. We can utilize a simple 3-step strategy: 2. ACTIVATE AND STRENGTHEN UNDER-ACTIVE MUSCLES:
1. INHIBIT OVERACTIVE MUSCLES VIA STRETCHES:
3. IMPROVE POSTURAL AWARENESS VIA POSTURAL RE-SETTING:
Set a timer for every 30-60minutes to stretch and/or re-set your posture to make this a habit. If you continue to experience worsening headaches or neck pain after improving your ergonomics and trying this 3-step strategy, give us a call and speak with a therapist to determine if physical therapy is required to discover the root cause of your pain
YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.TRADEMARKPC.COM
OUR SERV I CES
The staff at Trademark Performance is focused on keeping our equipment and facilities clean for you. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by: YOUR HEALTH IN MIND!
• McKenzie Method • Myofascial Release • Personal Training • Therapeutic Exercise • Vestibular Therapy • Wellness Program • Ergonomics
• ACL Injury Prevention Program • Advanced Functional Science • Athletic Training • Electrical Stimulation • Graston Technique • Kinesio Taping • Laser Therapy • Manual Therapy
STAYING HOME IF YOU ARE SICK
CLEANING HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS
HAS YOUR PA I N COME BACK?
If you are feeling sick, we ask that you stay home and contact us to reschedule your appointment. Thank you!
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Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Trademark Performance for a complimentary injury consultation. We will guide you so you can get back to the activities you love.
T R Y T H I S E X E R C I S E F O R B A C K PA I N R E L I E F EXERCISE OF THE MONTH
Helps Back Pain
BIRD DOG 4-POINT ARM & LEG RAISE Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression.
CLINIC NEWS REMOTE PERSONAL TRAINING I S NOW L I V E !
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