Outpatient_How Posture Affects Back and Neck Pain

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DISCOVER ONE THING YOU CAN DO TO IMPROVE YOUR LIFE!

How is your posture throughout the day? Do you catch yourself slouching frequently? If you suffer with aches and pains, especially in your neck, upper or lower back, poor posture is probably to blame. The proper curves of your spine Your spine has 3 curves, which provide support, flexibility and protect the nerves running up and down your spine. Your neck should have a gentle curve in, upper back slightly curved out and lower back slightly curved in. When you slouch, the spine in your neck and lower back actually becomes straighter,

while the upper back becomes excessively curved. This produces a forward head posture and humped upper back. In addition, weak abdominal muscles can cause

an excessive arch in the lower back. Why is posture important?

Your body is designed to be in good alignment allowing proper movement of the muscles, breathing, movement of blood throughout the body and digestion. Many chronic conditions are linked to poor posture and changes to the structure of the body. Just look in the mirror, is your posture the same as when you were younger? Poor posture leads to excessive strain on your joints, muscles, tendons and ligaments. It also weakens many of the core muscles that are needed to keep you upright and healthy. Posture changes occur over time and most people don’t pay attention to them until they are unhappy with the way their body looks or starts to hurt. Posture can be improved Our physical therapists are experts in evaluating posture and movement. By pinpointing the source of your aches and pains, we can develop a plan for you that will return you to a more youthful posture and quickly relieve your pain. Call us today to learn more how we can improve your posture and help you lead a pain free active life.

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26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038

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INSIDE • Discover One Thing You Can Do To Improve Your Life! • 3 Ways To Improve Your Posture • Exercise Essentials

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3 WAYS TO IMPROVE YOUR POSTURE 2. Sitting

Sit all the way back in your chair so you feel your lower back against the back rest. Avoid prolonged sitting on soft couches when watching TV as this causes excessive slouching. Try to keep your feet flat on the floor and angle your chair so that your knees are slightly lower than your hips. Try using a small rolled-up towel in your low back if you need more support in sitting. If you work at a computer, make sure that your keyboard and mouse are slightly lower than the level of your elbow. You may need to adjust your seat higher to make this happen.

3. Bending Most back injuries occur when bending and twisting at the same time. When you need to bend down to get something froma low surface, make sure you squat, keep your abdominals tight as you do so. In addition, if you are lifting something, get your body as close as possible to what you are lifting. Try having one leg forward to use your legs more to lift, rather than your back. As part of physical therapy treatment, we teach you proper posture, bending and lifting techniques to protect your body from future injuries and make sure you stay healthy for the long haul. Call us today to learn more about how we can help you live pain free!

1. Standing Stand facing a mirror. Look at your shoulders, does one seem higher than the other? Look at your neck, does it tilt to one side or stick forward? Pretend that an imaginary string is pulling you through the top of your head gently. Notice how your posture improves automatically when you try to be taller? Keep your abdominals slightly contracted to maintain this posture. When walking, make sure that your arms are moving comfortably back and forth, feeling the rotation through your torso.

Star t Feeling Better Today!

7 Convenient Locations To Serve You!

Puyallup 2930 S Meridian Suite 120, Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399

Kent East Hill 13106 SE 240th Street, Suite 103

Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789

Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748

Kent, Washington 98031 Phone: (253) 631-1933 Fax: (253) 631-2094

Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429

Kent 8009 S. 180th Street, Suite 112

Covington 16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438

Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757

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Patient Success Spotlight

“I’ve been to a number of physical therapy clinics but Outpatient PT outranked them all. The staff is so friendly; they make me feel comfortable before and after each session. They are very knowledgeable, accommodating and always wear a smile. I will highly recommend them to anyone who needs topnotch physical therapy care!” D.C. “ I will highly recommend them to anyone who needs topnotch physical therapy care!” EXERCISE ESSENTIAL Helps With Posture

PRONE BACK EXTENSION While lying face down, slowly raise your chest upwards and off the ground. Then lower slowly back to the ground. Repeat 10 times.

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Massage Therapy Visit one of our Licensed Massage Therapists at a great low price!

$ 75 $ 60 $ 50

per visit

per visit

Single Visit

Four Visits $240 Total

Eight Visits $400 Total

7 Convenient Locations To Serve You!

Puyallup 2930 S Meridian STE 120, Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399

Kent East Hill 13106 SE 240th Street, Ste 103 Kent, WA 98031 Phone: (253) 631-1933 Fax: (253) 631-2094

Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789

Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748

Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429

Kent 8009 S. 180th Street, Suite 112

Covington 16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438

Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757

As winter beings to fade into spring, temperatures can fluctuate wildly from cold to cool. But don’t let the cool weather slow you down.The American Heart Association offers these tips for working out in cooler weather. There’s no reason you need to take a break from physical activity when the temperature drops. In fact, exercising in cooler weather has some distinct advantages over working out in warmer weather. Tips to Keep in Mind No heat and humidity to deal with. The chill of early spring might even make you feel awake and invigorated. You may be able to work out longer in cooler weather— which means you can burn even more calories. It’s a great way to take in the sunlight (in small doses). Not only can light improve many people’s moods, it also helps you get some vitamin D. Exercise boosts your immunity! Just a fewminutes a day can help prevent simple bacterial and viral infections, according to the Centers for Disease Control and Prevention.

Try these outdoor activities:

• Brisk walking • Hiking • Jogging or running • Bicycling • Gardening

https://healthyforgood.heart.org/move-more/articles/how-to-stay-active-in-cold-weather

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