Progressive PT: How Posture Affects Back and Neck Pain

NEWSLETTER 6 BENEFITS TO YOUR GOOD POSTURE “Don’t Let Back and Neck Pain Ruin Your Day!”

If you suffer fromback or neck pain, poor posture could be to blame. Poor posture can be a serious danger to your health. If you have poor posture, your bones are not properly aligned, which increases strain on your muscles, joints and ligaments. Poor posture causes fatigue, muscular strain and pain. In addition, poor posture can affect the position and function of your vital organs, such as your heart, lungs and intestines. (continued inside)

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NEWSLETTER

6 BENEFITS TO YOUR GOOD POSTURE “Don’t Let Back and Neck Pain Ruin Your Day!”

Maintaining good posture can have a dramatic improvement on your back or neck pain, health, energy and the way you look and feel. Some of the perks of good posture include: 1. Constant exercise for your back and abdominals. Holding good posture takes effort and makes you use the muscles in your back and abdomen properly. 2. It greatly improves your breathing. Good posture makes room for your lungs to function at their best – rather than being compressed when you hold your body in a slouch. Good lung function has a healthy impact on all aspects of your body’s functions and helps to reduce pain. 3. It protects your organs, bones, joints and muscles. Holding correct posture reduces unnecessary strain and pressure on these body parts. Most neck and back problems develop from poor posture over time.

your joints, leading to wear and tear.This in turn can lead toarthritis. Good posture gives your joints the chance to function at their best.

5. It helps you use your muscles more efficiently. With your bones and joints in correct alignment, you are likely to feel more energetic since your body will require less energy to move about. 6. Itcanhaveadramatic impactonthewayyoufeel. Whenyouholdyourself in good posture, rather than a slumped one, you send signals to your brain that makes you feel happier and more confident. It also changes the way that people see you – you’ll appear more confident and assertive. Making simple changes in your daily habits can improve your posture and reduce your pain. Postural restoration at Progressive PhysicalTherapy helps thebodyrecruit therightmusclesfor the taskathand, improvingpainrestoring prior to function.Ourexpertshaveyearsof training in reducingbackandneck pain associated from poor posture.

4. It prevents arthritis. With poor posture, unnatural pressure is placed on

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HOW POOR POSTURE CONTRIBUTES TO BACK PAIN

When your spine is not in proper alignment, the muscles, ligaments, and joints are all under excessive strain, causing most episodes of back pain. The lower back supports most of the weight of the body and therefore is the most vulnerable to the effects of poor posture. Discs, which provide support between the spinal bones (vertebrae), are also affected by poor posture. However, with good posture, the spine is in properalignmentand theshockabsorbingdiscsare lesssubject to injury. Often with poor posture, the spine will become fixed in an abnormal position. This leads to the constriction of blood vessels and nerves over time.Furthermore,thiscausesproblemswiththe joints,discs,andmuscles. It is important to take care of your spine. Good posture eliminates many of the health problems that can develop when the spine has an unhealthy posture. Since you performmany different movements and positions throughout theday(sitting,standing,bending,stooping, lyingdown,etc.) it is important to learn how to keep correct posture. Maintaining good posture during the day results in less back pain. When you correct bad posture habits, the new and improved movements tend to become more automatic and require very little effort to maintain. At Progressive Physical Therapy, we train you on the best way to attain and hold your posture throughout the day. We help you relieve your back painquicklywhile improvingyourposture formaximum long term results!

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FREE WORKSHOPS We will be hosting two upcoming FREE BACK PAIN & SCIATICA WORKSHOPS! ATTENTION BACK PAIN & SCIATICA SUFFERERS!

THURSDAY, MAY 10 TH 5:30 PM SEYMOUR CLINIC Register by calling 812-522-7887 or online at: https://progressivept.com/events/free-back-pain- sciatica-workshop-2/

WEDNESDAY, MAY 16 TH 5:30 PM COLUMBUS CLINIC

Register by calling 812-372-7800 or online at: https://progressivept.com/events/columbus-free-back- pain-sciatica-workshop/

321 W. Bruce St., Suite B Seymour, IN 47274

2475 NorthPark, Suite 20 Columbus, IN 47203

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Patient Success Spotlights

“Jessica, I can’t thank you enough for getting me functional again!!! First with my knee replacement and now with the vertigo. You were kind enough to message me back Thursday night when you were not “on the clock” and then worked me in on a busy Friday. You are one of the kindest people I know. You’re the best!!!” - Pam, Seymour Patient I can’t thank you enough for gettingme functional again “I had somehow managed to sprain my ankle but did not realize it. I continued to walk for months and it turned into tendonitis in my ankle and up into my leg. Walking had become terribly painful. After working with Dawn and doing my home exercises, I can actually walk through an entire store. Kroger, here I come!” - Rena, Columbus Patient I can actually walk through an entire store “Before I came to Progressive Physical Therapy, I used a different Physical Therapist for 3 months. My knee was not getting any better. I switched to Progressive Physical Therapy and Erin was able to determine that my right knee cap was not in line and was causing my pain. After just 4 weeks, I was able to start playing volleyball again. I was also able to play and keep up with my kids. I will continue to do the exercises that Erin recommended. I am very satisfied with my results in such a short time.” - Andy, Greensburg Patient I amvery satisfiedwithmy results in such a short time

Exercise Essential Try this movement if you are experiencing back pain.

Garlic Chicken Skillet

INGREDIENTS • 1 lb. boneless, skinless chicken thighs • 2 tablespoon oil • 4 cloves garlic, minced • ½ teaspoon ginger, minced • Sweet Cherry Tomato’s “Halved” • Asparagus Cut in 1/8 • Salt and Pepper

Helps With Posture

PRONE BACK EXTENSION While lying facedown, slowly raiseyourchestupwardsandoff the ground. Then lower slowly back to the ground. Repeat 10 times.

INSTRUCTIONS Lightly salt and pepper thighs. Over medium-high heat in a 10” skillet, pan sear the chicken in some oil. Reduce heat to medium after searing both sides. Cook them on both sides in batches until browned, about 4-5 minutes per side or until center is no longer pink. Drain chicken on paper towels and remove 80% of any excess oil from the pan. Reduce heat to medium-low and toss the chicken back in the pan. Pour in garlic, ginger, cherry tomato’s, asparagus and cook over medium-low heat until reduced. Flip the chicken and cook till vegetables are al dente or cooked just firm to the bite. Dish and serve hot.

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