Health &Wellness The Newsletter About Your Health And Caring For Your Body
Don’t Let Bad Posture Cramp Your Style Could Your Posture be the Reason for Your Aches and Pains?
Is Your Posture Causing You Back Pain? Seasonal Recipe • Relieve Back Pain In Minutes
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Could Your Posture be the Reason for Your Aches and Pains? How Bad Posture Affects You
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 computerscreen,hunchedoverourdesks,orstaringatourphones.Thatcreates a lotofstresson theneckandback,especially ifyouareslouched, 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: • Ifyourposturecontainsaforwardhead tilt –This forward-headposturecreates 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. • Ifyourposturecontainsslouchingof themid-back – Ifyouslouch themiddleof yourback,youcandriveyourhead forwardandalter thewayyour ribsnaturally align.Bydoing this,youmayexperiencepain in theslouched regionof themid- back, inaddition topain in theneck. If this isyouraveragestandingposture, 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 thesemusclesbecomestiff, they tightenandwillpullon the lowerback,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 Your Appointment Today! Kewanee: 309.852-2200 Galva: 309.932.8100 Stark County: 309.695.4010.
I S YOUR POS TURE CAUS I NG YOUR BACK PA I N?
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 yougetupevery30minutesorso,and takeasmallwalk,at least foraminuteor 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 severalhoursof inactivity.Whenyouexercise,youarestretchingandstrengthening certain muscles of your body, including problem areas such as your neck and back.Takingevenasmallamountof time towalkor jogaround theneighborhood every day can highly improve your overall gait. 4. Set up your office properly. – Ifyouwork fromanofficeallday, 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,makesureyourchairhas theproper lumbarsupportneeded tohelp yousitstraightwhileyou’reworking.Thesesimplestepscanhelp tremendously with your overall posture. HOW CAN PHYSICAL THERAPY HELP? 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 itonyourown.However,physical therapistsarededicated togettingyou 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. If you areexperiencingpain,andyou think itmaybearesultofyourposture,giveusacall today.Wewillhelpyougetback toacomfortableposturewith justa fewsessions.
WHAT CAN I DO ABOUT IT? 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 crossyour legs.Makesure there isasmallgapbetween thebackofyourknees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable.
S E A S ON A L R E C I P E
Irish Potato Bites
Ingredients • 20 red potatoes, small (golf ball size) • 1/2 cup corned beef
• 1/8 tsp Salt • sour cream, (optional)
• 1/4 cup cheddar cheese, shredded • 1 tbsp butter, melted
Directions Fill a large pot with water and bring it to a boil. Add potatoes and boil until they are fork tender. Preheat oven to 400°F. Once potatoes are cooked and have cooled cut each one in half and cut a small slice off of the rounded end so the potato can sit up. Scoop out the inside of each potato half saving the potato insides in a bowl. Add cheese, corned beef, butter to the bowl with the saved potato insides. Salt mixture to taste. Also sprinkle some salt over the potato halves.Scoopmixture intopotatohalvesand thenplace themonabakingsheet. Place baking sheet in oven for 10 minutes. Remove from oven and serve with a dollop of sour cream.
KEWANEE (309) 852-2200
GALVA (309) 932-8100
STARK COUNTY (309) 695-4010
ATTENTION PA I N SUF F ERERS !
ARE YOU READY TO LIVE PAIN-FREE?
At Kewanee Physical Therapy & Rehab Specialists, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Kewanee Physical Therapy & Rehab Specialists if: • You are tired of living in pain • You want to feel better and move better • You have been in an auto accident • You have been injured on the job • You want to prevent injury
Did you know we offer free ebooks?
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
As a current or past patient, you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Visit our website kptrs.com , to download your copy today!
Relieve Back Pain In Minutes Try this movement to relieve back pain
Fun & Games Sudoku • Level Hard
PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Look forward, and hold for ten seconds. Repeat 8 times.
Always consult your physical therapist or physicianbeforestartingexercisesyouareunsure ofdoing.
Fill in empty squares using digits from 1 to 9. Each digit must be found once and only once per line, per column and per region.
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