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.
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
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INSIDE:
• How Posture Affects Neck and Back Pain • At-Home Hydrotherapy • Healthy Recipe • What Patients Are Saying • Exercise Essentials
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HOW POSTURE AFFECTS NECK AND BACK PAIN
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Our Specialty Services: Massage Therapy, Fitness Centre, Physiotherapy, Athletic Therapy
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HOW POSTURE AFFECTS NECK AND 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. 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 the 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. 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. 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 to 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. Call us at (204) 774-9903 today or visit our website at southsherbrook.com to schedule an appointment.
PAIN RELIEF IS HERE: CALL (204) 774-9903 TO SCHEDULE AN APPOINTMENT
AT—HOME HYDROTHERAPY
Soaking in Epsom Salt can be very helpful for the release of muscle aches and pain. It is important to remember the actual name of Epsom Salt is magnesium sulfate. Among magnesium’s many functions is it will reduce the rate of calcium binding after a muscle contracts as it competes for the same binding sites as calcium, which contracts a muscle. Simply put, this relieves tightness and soreness in themuscles. Something as simple as an Epsom Salt bath can be of great benefit in relaxing a tight muscle. It Is Easily Done By: 1. Adding 2 cups of Epsom Salt to a warm bath full of water. 2. Soak your neck in thebath for 15 - 20minutes, allowing themagnesium
to be absorbed through your skin. Put Down The Pain Medication
When you find that you are suffering from headaches or neck tension, come in for physical therapy. A few sessions can go a long way to helping you feel your best and learning what you can do to prevent your headaches from returning. Put down the Ibuprofen or Tylenol and pick up the phone to speak with one of our experts today! We can help you get out of pain and back to living the life you deserve. Contact us today at (204) 774-9903 or visit our website at southsherbrook.com.
HEALTHY RECIPE GUACAMOL E WI TH TORT I L L A CH I PS
Ingredients
• 1/3 cup chopped plum tomato • 3 tbsp chopped cilantro • 1 tbsp fresh lime juice • 3/4 tsp salt • 2 ripe peeled avocados • 2 jalapeño peppers, seeded and finely chopped • 1 garlic clove, minced
Chips: • 8 (6-inch) corn tortillas • Cooking spray • 1/2 tsp salt • 1/2 tsp chipotle chile powder Guacamole: • 3 tomatillos • 1/3 cup chopped onion
Preheat oven to 375°. To prepare chips, cut each tortilla into 8 wedges; arrange tortilla wedges in a single layer on 2 baking sheets coated with cooking spray. Sprinkle wedges with 1/2 teaspoon salt and chile powder; lightly coat wedges with cooking spray. Bake at 375° for 12 minutes or until wedges are crisp and lightly browned. Cool 10 minutes. To prepare guacamole, peel papery husk from tomatillos; wash, core, and finely chop. Combine tomatillos, onion, and remaining ingredients; stir well. Serve guacamole with chips. Directions
SOUTHSHERBROOK.COM
We’re happy to announce that we’re back open and accepting patients again! If you’ve been struggling with your home exercises, ignoring that ache or pain that’s been resurfacing, or just need some human interaction, schedule your appointment with South Sherbrook today. You can take hold of the recovery you need with one-on-one personalized treatments, cutting-edge equipment, and hands-on manual therapy with a Physiotherapist who is focused on achieving your goals. WE HAVE REOPENED!
OUR SERVICES
• Nutritional Counseling • Orthotics • Therapeutic Exercise • Ultrasound • Fitness Centre • 1:1 Personal Training • Boot Camps
• Physiotherapy • Athletic Therapy • Ergonomic Training • IASTM • Kinesio Taping • Laser Therapy • Manual Therapy • Massage Therapy • Myofascial Release
Begin your journey toward long-lasting pain relief today! Call South Sherbrook today at (204) 774-9903 or visit our website at southsherbrook.com.
WHAT PATIENTS ARE SAYING
HAS YOUR PA I N COME BACK?
Excellent experience at South Sherbrook. Mark was thorough and knowledgeable in diagnosing issues with my back. I’m feeling better every day and have the stretches and exercises to keep feeling healthy. I’ll be recommending to friends and family.” - C.S. Ok, so this place is absolutely top-notch. Jason and his staff were amazing in their care and knowledge to address my injury. I tore my adductor magnus in my groin (which is essentially like an Achilles tear or bicep tendon tear but in your groin) and was told by doctors it would be at least 3 months to just to get walking again normally…. Jason hadme back to full capacity and training in 3months not just walking. This teamwas critical in the success of passing my special forces experience and preparing for one of the most extreme training exercises I have ever been through. Without them I would not have been able to try out let alone graduate my class. To Jason and his team you are amazing! I will recommend all to go and see them.” - T.S.
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Keep up with your physiotherapy 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 South Sherbrook Therapy for an injury consultation. We will guide you so you can get back to the activities you love.
EXERC I SE ESSENT I AL S US E T H I S E X E RC I S E TO H E L P TO I MPROV E YOUR POS T UR E .
HOURS • MONDAY | 9AM-6PM • TUESDAY | 9AM-7PM
SITTING POSTURE Sit on a sturdy chair and scoot your hips forward. Place your feet flat on the floor. Tip your pelvis slightly forward. Straighten your spine until your ears are directly over your shoulders and your shoulders are over your hips. Draw your shoulder blades gently back and together. Tuck your chin. Stretch up tall; imagine a string attached to the top of your head, pulling you up to your full height. Repeat 10 times.
• WEDNESDAY | 9AM-6PM • THURSDAY | 9AM-6:30PM • FRIDAY | 9AM-6PM • SATURDAY | 10AM-2PM Massage: currently only Tuesdays, Thursdays, and alternating Saturdays
Exercises copyright of
Always consult your physiotherapist or physician before starting exercises you are unsure of.
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