Nestor PT: How Bad Posture Affects You

NEWSLETTER www.nestorphysicaltherapy.com

INSIDE: Could Your Posture Be To Blame For Your Aches And Pains? What Can Be Done To Help Correct My Posture? October Is National Physical Therapy Month! 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. (continued inside)

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Could Your Posture Be To Blame For Your Aches And Pains?

NEWSLETTER

261 Main Street North Smithfield, RI 02896

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Could Your Posture Be To Blame For Your Aches And Pains?

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. Call us today to talk to an expert about how we can relieve your aches and pains!

Call Today! 401-356-4777

www.nestorphysicaltherapy.com

What Can Be Done To Help Correct My Posture?

problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day can highly improve your overall gait. 4. Set up your office properly – If you work from an office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. If these at-home treatments don’t work, it is important to consult help from a physical therapist. Simply standing up straight is a fight against gravity, and if you have been standing the wrong way for several years, it may be difficult to change it on your own. However, physical therapists are dedicated to getting you on back on track to a pain free, and risk free life. They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminate your pain, and get you back to doing the activities you love to do.

It can be difficult to correct poor posture, but there are a few steps you can take on your own to try and help:

1. Sit properly – If you are at a desk for extended periods of the day, make sure your stance is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. 2. Take stretch breaks – If you are an office worker, it is not secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so, and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. 3. Exercise – Exercise is incredibly important, especially if your job produces several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including

If you are experiencing pain, and you think it may be a result of your posture, give us a call today . We will help you get back to a comfortable posture with just a few sessions.

Who Do You Know That Needs Our Help?

Refer a Friend Do You Have Friends or Family Unable to Do The Following?

9 Move without pain 9 Bend and move freely

9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

If you answered “yes” to any of these, please call us today at 401-356-4777

Patient Success Spotlights

“I originally came here after having a back spasm. I had trouble walking, sleeping and standing. I was getting migraines every day. Coming here twice a week, working on my exercises and posture helped me immensely! Once I started getting better, we worked on the back pain I suffer from every day due to scoliosis. I was given the tools necessary to continue improving my back health. I will continue to do my exercises and stretches. I’m so grateful for Nestor Physical Therapy and everyone here!” - Ashley Pelletier “I was given the tools necessary to continue improving my back health.” That’s right, an entire month dedicated to educating people about the benefits of Physical Therapy—and it couldn’t come at a better time. Winter is one of the most trying times of the year for people struggling with chronic pain. Add the risk of falling due to icy conditions to the cold weather that aggravates even the mildest arthritis issue and you’ll find a huge increase of people who would benefit from pain management and support. Take the time this month to start figuring out the most important things you need to know about the benefits and perks of physical therapy. Here are a few bits of information to help kick off your focus this month: • Physical therapy is most beneficial when used before an issue becomes chronic. So many people wait until they’ve been dealing with pain for an elongated period before seeking support from a physical therapist. But there is no reason to wait! Physical therapy can have the biggest impact if used shortly after your initial injury. The longer you wait, the more difficult it will be to heal.

“I came in due to a bad accident. When I first started, it hurt to move and even breathe. I experienced pain with just the slightest bit of pressure applied. Every time that I came, it got progressively better. Everyone here is very welcoming. I would definitely recommend to people who need extra assistance on the road to recovery.” - Thomas Daignault “I would definitely recommend to people who need extra assistance on the road to recovery.”

October Is National Physical Therapy Month!

• Muscle aches and joint pain tend to grow worse over time. The longer you let your pain go untreated, the more severe the pain is likely to become and the more difficult the pain will be to treat. The best thing that you can do is seek treatment as immediately following the development of your pain as possible. Physical therapy can have a huge impact on alleviating pain from muscle and joint aches, but the earlier you start, the better off you’ll be. • Chronic pain, especially back pain, is incredibly common in the United States—surprisingly so. More than 100 million Americans over the age of 18 struggle with back pain. As a result, Americans spend more than $50 billion dollars on back pain relief every single year. A lot of this goes to pain medication, which masks the pain without addressing the issue—meaning the pain always comes back. About 30% of adults over 18 struggle with back pain, and that number is even higher for those who are over 65. Physical therapy is the best strategy to overcome back pain and is helpful at all ages. Your physical therapist will tailor therapy methods to your needs, helping you achieve the best results possible. Call us today!

Campfire Steaks

Steaks cooked over a wood fire. Select your favorite steak. Season the steak with coarse sea or kosher salt and freshly cracked black pepper. The large salt crystals and cracked pepper creates a crust on the outside of the steak. I cooked the steaks over a food fire in my charcoal grill. Instead of filling a chimney starter with charcoal, I filled it with wood chunks. If you have an old grill grate, place it over a fire pit and you are ready to go. Wood burns hotter and faster than charcoal so have a cool zone on the grill to move steaks if they start to burn.

Cooking time will vary based on the thickness of the steaks and how “done” you like your steaks. I’m cooking filets that are about 1-1 ¼ inches thick. Place the steaks over the hot grill and cook for 1.5 to 2 mins, quarter turn the steaks (this is how you get cool grill marks) and cook for another 1.5 to 2 mins. Flip the steaks and repeat the process. About 8 minutes total for medium. I topped the steaks with fresh herb butter. Let a stick of unsalted butter soften. Add ½ teaspoon of cracked black pepper and kosher salt, ½ teaspoon of chopped garlic, zest of one lemon, juice of half a lemon, ¼ cup of parsley, chive, and thyme. Mix. Spread out on parchment paper and make a log. Let it harden in the fridge. Slice and serve over the steak.

The campfire steaks were served with Cucumber-Red Onion Salad and Grilled Zucchini and Squash with fresh herbs and toasted pine nuts . The sides were inspired by fresh ingredients from our garden. Enjoy!

CUT OUT & COLLECT EACH OF OUR MONTHLY NEWSLET TER RECIPES AND CREATE YOUR OWN NESTOR PHYSICAL THERAPY COOKBOOK!

Arthritis InTheNeck

CedarPlankedSmokedCheese

Theproblemwitharthritis is the lossof rangeofmotion in theneck joints. Asbonewearsonbone, the surfaceof thebones actually start to change shape.This thins thebones in the neck in someparts leading to a lossof heightbetween thebones.Due t abnormalwearand tear,newbone forms where it shouldn’t, creeping into the holeswhere the spinal cord passes through. In addition it can rub on the nerves out to your neck, shoulers, arms and even hands. This can lead to a condition called cervical spinal stenosis,whichcanbequitepainful. Whatcanbedone tohelpneckarthritis? Whilepainmedicationscanhlp control pain, they don’t address the root cause of the pain,which is poor strength and lackofnormalmovement.Theneck jointson the sideof the spinenormallyexperiencewearand tearover theyears.However,when this wear and tear is accelerated due to poor posture,weakness or injury, this cn lead to limited,painful rangeofmotion. Inaddition,withneckarthritis, thesmallermusclesthatguide themotions of theneckbecomeweaker,eventually leading tomore rubbingandarthritis. Bygentlystretching these tightand restricted jointswithspecifichandson therapy ndexercises,rangeof otioncanbereturned.Whilephysicaltherapy canot restore the cartilage or change the bony structure, it can certainly helpyourneckmovebetter,becomestronger, reducepainandgiveyou the power tostayhealthier longer. imple test. See if you have restricted cervical joints.Standwith yourbackagainst thewall.Canyou touch thebackofyourhead to thewall whilekeepingyourchin level? Ifyoucannot, thenyourneck jointsare limited andyouneedphysical therapy to restore the rangeofmotio. Try this

This is a great appetizer for the holidays. It looks fancy but is quick and easy tomake.Yourguestswill think you are agourmet chef!

Thecheesecanbe smokedonagasgrill if youmakea smokerpack. Iused the charcoalgrill.

Youwillneeda cedarplank, camembert cheeseorabrie (soft creamy cheese), pepper jelly, and1-2 jalapenos.

Place theplankon thegrill for1-2minutesa side.Youwill see somegrillmarksand youwill start to smell the aroma of the cedar plank. (See thegrillmarks in the picture).

Spread the pepper jelly on the cheese. Slice the jalapeno in half, remove the seeds if you like it on themildside,andarrange jalapenosliceson topof thecheese.Slice the jalapenocrosswisewith the seeds if you like it spicy.Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture).Add a fewwood chips to the charcoals.Use smoker pack if using gas grill.Cook about 10minutes until the cheese becomes soft.Some of the cheesewill start to ooze out.

Is your neck pain affecting your balance? Have you ever seen a person with teir head protruding forward and their body bent over?This can be subtle or quite noticeable.With neck pain, limited neck posture results in loss of balance. Just pull anyone by their nose and youwill see theywill falter forward.This isbecause thenormal linesofgravity through thebody changewhen thespineposturechanges. If youorsomeone youknowhas poorbalance, itcouldbeaproblemwith theirposture. Gtyourneckmovingand feelingbtter.Callus to learnmoreaboutour programs today!

Servewithgrilled bread or fancy crackers. Enjoy!

www.nestorphysicaltherapy.com

Try thismovement forneckpain relief. RelievePain InMinutes:

Patient Success Spotlight

RelievesNeckPain

www.simpleset.net

CERVICALROTATION Turn yourhead towards the side, then returnback to looking straightahead.

“Sincemy initialonsetof injury, Ihavebeensufferingmajor tingling inmyarmandneckpain. I'vebeen to2otherphysical therapistsand Dr.Nestorhaseliminatedmysymptoms.Hehasgivenmehope that Icanmakea full recoveryandgetback to theactive life that Ihad!” -MichaelOrsini

www.nestorphysicaltherapy.com

CallToday! 401-356-4777

www.nestorphysicaltherapy.com

Call Today! 401-356-4777

www.nestorphysicaltherapy.com

A WHOLE WEEK OF FREE CONSULTS! MONDAY, NOVEMBER 11 TH - FRIDAY, NOVEMBER 15 TH 2019 Who’s Eligible? These consults are ideal for people suffering with pain from:

We are celebrating another great year of service and we want our valued patients to enjoy it pain free. We are having ONE WEEK of completely Free Exams for: • All past patients who have not been seen in PT in the last month • All present patients who have another problem currently not being treated

•Lower Back Pain •Arthritis •Sciatica •Neck Pain •Headaches

•Balance issues including fear of falling •Vertigo and Dizziness •Shoulder Pain •Knee Pain •Problems Walking

• All loved ones, family, friends, neighbors and co-workers of our past and present patients

FREE PAIN CONSULTATION FOR YOU AND A FRIEND! If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping or driving then you should schedule your exam now. If you are a past or present patient, or referring a friend, family member, or a stubborn spouse... Give them this newsletter and tell them to call us to schedule their free exam. Call us at (401) 356-4777 to schedule your FREE CONSULT! Offer Expires November 15th, 2019!

If you are a past or present patient then call 401-356-4777 to schedule your Free Exam Today!

THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR YOU FREE PAIN CONSULTATION

FREE PAIN CONSULTATION

THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR A FRIEND

Expires: 10/31/19 Call today as spots are limited!

Call today as spots are limited!

Expires:10/31/19

401-356-4777 CALL TO SCHEDULE TODAY!

Call Today! 401-356-4777

www.nestorphysicaltherapy.com

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