South Toledo PT: How Posture Affects Back and Neck Pain

Health &Wellness The Newsletter About Your Health And Caring For Your Body

“Learn How To Ask For Help This Season.” BENEFITS FOR GAINING ASSISTANCE WITH SHOVELING SNOW

Inside: • 6 Benefits Of Good Posture

• FREE Back Pain Analysis

• Relieve Back Pain In Minutes

• Patient Success Spotlight

Use an ergonomic shovel. It will help if you can minimize the degree you need to bend forward to shovel, so consider using a shovel with a curved handle, which will allow you to stay in a more upright stance. An adjustable length shovel can also let you shorten the handle length, so you are not straining to lift heavy snow that’s too far away from your body. Avoid shoveling whenever possible. If you have lower back pain, snow shoveling is one of those activities that you should avoid whenever possible. Here are some options to get you started thinking about how to avoid shoveling this year.

Find a volunteer to clear your snow. Many local nonprofit organizations require teens and young adults to provide a certain number of service hours in their community. Assisting someone with back pain by shoveling their driveways and walkways will almost always count towards their required minimum of service hours, so it’s a win-win: they will be helping you by shoveling your snow and you will be helping them fulfill their service requirements. Use a snow blower instead of a shovel. Use the power of your legs to propel the machine forward, keeping your back straight (don’t hunch forward) and your knees slightly bent.

Source:https://www.spine-health.com/blog/4-tips-protect-your-back-

6 BENEFITS OF GOOD POSTURE Health & Wellness The Newsletter About Your Health And Caring For Your Body “It’s Time To Handle Simple Chores Without Pain!”

Wouldn’t it be great to improve your overall health and increase your energy level? Maintaining correct posture is a simple but effective way to help achieve this. The following are a few benefits of maintaining correct posture. 1. Improves Your Breathing. Better posture means your lungs have more room to functionat fullcapacity.Healthyandcorrectbreathingcan improve your body’s ability to stay healthy and can help keep energy levels high. 2. Protects Your Organs. Maintaining good posture reduces extra strain on your organs, joints, muscles, and bones. This not only protects your body by reducing unnecessary strain, but helps you feel more comfortable throughout the day. 3. Protects You from Arthritis. When you are standing with correct posture, this reduces unnatural pressure on your body, specifically your joints. Years of unnecessary wear and tear on your joints can lead to arthritis. 4. Exercises Your Body. Maintaining sound posture means you’re using muscles in your abdomen and back correctly. Standing and sitting properly helps provide a constant state of exercise for your body. 5. Efficiently Uses Your Muscles. Joints and bones that are in proper alignment will require less muscle energy to move around. This in turn leaves you feeling more energetic throughout the day. 6. Changes the Way You Feel. When you are standing or sitting in an upright instead of in slumped position, this will send positive signals to

your brain. You will feel more confident and ready to take on your daily tasks. You’ll also appear more assertive and confident to others. Making an effort to maintain correct posture can reduce pain and can improve how you feel on a daily basis. The experts at South Toledo Physical Therapy have years of experience in training patients how to correct their posture and body mechanics. We can help you reduce neck and back pain that is a result of years of poor posture. Postural restoration can help your body use the correct muscles to improve your body composition and eliminate pain. Most back pain is caused by your spine not being in proper alignment. Poor alignment causes strain on joints, ligaments, and muscles. Since your lower back supports a high amount of your body weight, this area is very vulnerable to being affected by poor posture. The discs that give support to your spine can even become compromised. When you are maintaining correct posture these same discs are not as prone to injury or malfunction. If you have had improper posture for a long period of time, your spine will experience structural changes. These changes can lead to a variety of problems in the joints, muscles, and discs of the back and neck. In some cases, blood flow to your spine can even be affected. To prevent these types of issues, it is important to take proper care of your spine by maintaining correct posture and body mechanics. You will need to learn how to stand, sit, bend, and lie down in ways that are healthy for your spine. Once you learn how to maintain correct posture, these movements will soon become automatic. The therapists at South Toledo Physical Therapy will teach you how to correct your posture which will help eliminate any current or future back or neck pain. Patient Success Spotlight “I came in with low back pain so severe, that I could not drive a car or get any meaningful sleep. After just a couple weeks, my pain significantly decreased and I was able to drive and get a good night’s sleep! I am now able to take walk for almost a mile without having pain!” - Matt W. I am now able to take a walk for almost a mile!

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“Why Are You Suffering From Chronic Back Pain?” 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, which can cause episodes of back pain. The lower back supports a high percentage of your body weight and is therefore extremely vulnerable to the effects of poor posture. Spinal discs, which provide support between the spinal bones (vertebrae), are also affected by poor posture. With correct posture and having your spine in proper alignment, these shock absorbing discs are not as subject to wear and tear and injury. Often,withpoorposture, thespinewillbecomefixed inanabnormalposition. This can lead to the constriction of blood vessels and nerves over time. Furthermore, this can cause additional problems with the joints, discs and muscles. It is very important to take care of your spine. Correcting your posture helps eliminate many of the health problems that can develop with prolonged improper body mechanics and repeated improper movement patterns. Sinceyouperformmanydifferentmovementsandpositions throughout the day (sitting, standing, bending, stooping, lying down, etc.) it is important to learn how to always keep your body in a non-compromised position. Maintaining correct posture during the day results in less overall body pain. When you correct poor postural habits, the new and improved movements tend to become more automatic and require very little effort to maintain. At South Toledo Physical Therapy we train you on the best way to maintain

and hold your posture throughout the day. We help you relieve your back pain quickly while improving your posture for maximum, long term results! Discoverhowour therapistscan improveyourpostureand relieveyourback or neck pain. This will allow you to live a happy, active and pain-free life.

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• 2 quarts low-sodium chicken stock • 1/4 cup orange juice and 1 tablespoon grated zest • 3/4 cup pistachios • 2 scallions • 2 tablespoons mint leaves • Pinch cayenne pepper • 1/2 cup olive oil Healthy Recipe: Roasted Sweet Potato With Pistachio Soup

INGREDIENTS • 4 pounds sweet potato • 6 tablespoons vegetable oil • Kosher salt • 4 medium carrots, diced • 1 medium onion

• 5 cloves garlic • 2 sprigs sage

DIRECTIONS Preheatoven to300°F.Tosssweetpotatowith4 tablespoonsvegetableoilandsalt.Spread sweet potato on 2 rimmed baking sheets and bake for 1 hour. Increase oven temperature to 375°F and cook until sweet potatoes are tender and lightly browned around the edges, about 25 minutes. In a large pot, heat remaining 2 tablespoons vegetable oil over medium- high heat until simmering. Add carrot, onion, garlic, sage, and a generous pinch of salt and cook, stirring, until vegetables are just tender. Add sweet potatoes and stock and bring to a simmer. Cook for 10 minutes until vegetables are very tender. Discard sage, if using. Add orange juice. Blend soup until smooth. Season with salt. In a mixing bowl, stir together pistachios, orange zest, scallions, mint, and cayenne pepper. Fold in olive oil and season with salt. Serve soup, spooning pistachio salsa on top.

• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: DO YOU HAVE BACK PAIN?

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Mention This Coupon To Receive A FREE Back Pain ANALYSIS

Do You Have Friends Or Family Unable To Do The Following:

Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains, give the gift of health! Refer a friend or family member and receive a $35 dollar Visa gift card! Just pass along this newsletter and have them call us directly to schedule an appointment. When they call have themmention your name to receive your gift card. www.southtoledopt.com

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Call Today! 419-380-9316

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Sudoku Puzzle

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

STANDING LUMBAR EXTENSIONS Stand with good posture, feet shoulder width apart. Position your hands on the backs of your hips. Lean back, as far as you comfortably can. Slowly return to the start position. Relieves lower back 4 8 9 1 6 9 5 7 6 8 8 5 6 9

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