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HEALTH & FITNESS NEWSLETTER 2 0 2 5
How To Fix Improper Posture for Back & Neck Pain Relief
goldcoastpt.com | 561.331.5508
HEALTH & FITNESS NEWSLETTER 2 0 2 5
How To Fix Improper Posture for Back & Neck Pain Relief
Understanding Proper Posture: Movement and Awareness is Key Let’s get this out of the way first: There’s no universal “ideal posture” that will work for everyone. Even common advice like “stand up straight” isn’t particularly helpful: for one, no one’s spine is ever perfectly straight since it has a natural curve pattern. For another, you don’t spend your entire life standing still. Rather than aiming for a non-existent “perfect” posture, you want to focus on two things: • Postural Awareness: People don’t set out to have bad posture. You might start the day telling yourself you’re not going to slouch – but then, as you get busy with other tasks, posture becomes the last thing on your mind. By staying more aware of your posture, you can more easily adapt to the various positions you have to hold throughout the day. • Avoid Prolonged Postures: Your body wants to move. Holding the same posture for extended periods (even if you’re sitting up straight and have everything in alignment) is still going to cause problems! Rather than aiming for a “perfect” posture, make sure to change your positions throughout the day. Alternate between sitting and standing. Switch positions. Get up and move around. In short – try to stay as active as possible.
“Stand up straight!” has been a refrain from parents throughout the ages, but is it really that important? Actually – yes, it is! Many people assume maintaining proper posture is about appearance: looking tall and confident. In reality, improper posture can cause pain in your neck and upper back and put pressure on your spine, leading to an increased injury risk. But what exactly is proper posture? It probably won’t surprise you to learn that it’s more complicated than merely standing up straight. Instead, it’s more about finding the right spinal alignment for your body – and that’s something the physical therapists at Gold Coast Physical Therapy can help you with! If you’re struggling with persistent neck or back pain, it may be time to visit us for a postural assessment. We’ll help pinpoint any impairments or imbalances in your spine that might be causing problems and then provide strategies for maintaining your postural alignment throughout the day. Call us to schedule an appointment for your initial consultation!
goldcoastpt.com | 561.331.5508
Neck and back pain have several potential causes and contributing factors. Improper posture is often one of them. When you lose your postural awareness and start to slouch, it puts extra strain on the muscles that support your spine, particularly the muscles in your neck and upper back. This can lead to overuse injuries that cause pain or restricted mobility. Remaining in prolonged postures (particularly sitting) also puts extra strain on your back muscles. When you get up and move around – even if it’s just for a few minutes – you relieve that pressure. Staying active also helps strengthen the muscles of your back and core, which helps prevent common musculoskeletal injuries that can cause pain and dysfunction. Physical Therapy’s Role in Improving Posture When you visit us for your appointment, here’s what we’ll do to help you improve your posture and reduce your back and neck pain: • We start with a comprehensive postural assessment. We’ll take a look at your posture when you’re sitting, standing, and moving, looking for potential areas of dysfunction. We’ll also take a complete health history and might run some additional screens, too, testing for strength, mobility, balance, and more. • We help with any acute pain. Manual therapy techniques and targeted mobility exercises can help relieve your pain and help you get your body’s function back. • We help strengthen any weak muscles: Targeted strengthening exercises will help correct any muscular imbalances stemming The Relationship Between Posture and Pain
from improper posture, providing better support and stability to your spine. • We offer personalized postural corrections: The final piece of the puzzle helps ensure lasting relief. We’ll provide a customized postural improvement plan that speaks to your unique needs and impairments. Start Improving Your Posture Today! Fixing improper posture isn’t a one-and-done affair, but a visit to Gold Coast Physical Therapy can help you get started. Call us to schedule your appointment today!
Sources: https://www.physio-pedia.com/Posture •https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985/
Directions: Preheat oven to 350°F. Line a 9-inch round or 8-inch square silicone or other nonstick cake pan with parchment paper. For frosting, in a blender or food processor combine sweet potato, coconut sugar, unsweetened cocoa powder, cashew butter or almond butter, plant-based milk, vanilla extract, and sea salt. Cover and blend until very smooth, scraping sides as needed. If necessary, add 2 to 3 tbsp of milk and 1 to 2 tbsp of coconut sugar to make desired consistency and sweetness. Cover and chill until ready to use. For cake, in a blender combine sweet potato, maple syrup, vinegar, vanilla, and ½ c water; cover and blend until completely smooth. In a large bowl stir together flour, coconut sugar, chocolate chips, and salt. Sift in cocoa powder, baking powder, and baking soda. Add sweet potato mixture to flour mixture. Use 1 tbsp water to rinse blender to remove any remaining puree and add to flour mixture. Mix just until well incorporated. Transfer batter to prepared pan. Bake 21 to 23 minutes. Cool in pan on a wire rack. Remove cake from pan and top with frosting. • 1 c whole grain spelt flour • 1/3 c coconut sugar • 1/4 c miniature nondairy chocolate chips • 1/2 tsp sea salt • 1/4 c unsweetened cocoa powder • 1 tsp regular or sodium- free baking powder • 1 scant tsp baking soda Recipe of The Month: Chocolate Sweet Potato Cake Frosting: • 1 c peeled, cooked, and cooled orange sweet potato • 1/2 c coconut sugar • 1/2 c unsweetened cocoa powder • 1/2 c cashew butter or almond butter • 2 tbsp plant-based milk • 1 tsp pure vanilla extract • 1/4 tsp sea salt Cake: • 3/4 c peeled, cooked, and cooled orange sweet potato • 1/4 c pure maple syrup • 1 tbsp balsamic vinegar • 2 tsp pure vanilla extract
https://www.forksoverknives.com/recipes/vegan-desserts/chocolate-sweet-potato-cake/
contact us today! goldcoastpt.com | 561.331.5508
Stealthy Exercises To Do At Your Work Desk If you have an office job, it’s essential that you take breaks from sitting. Prolonged sitting strains our back and neck muscles, leading to pain and other impairments. One way to combat this is to set a timer to go off every 30 minutes to an hour, reminding you to stop what you’re doing and take a few minutes to move: for instance, get up and walk around the office or do some simple stretches. But sometimes, that’s just not possible. Fortunately, these stealth exercises allow you to work your core and back muscles without drawing a lot of attention to yourself. • Core Activation: Sit up tall in your chair with your pelvis tilted forward. Squeeze your core muscles tightly and hold for 15 seconds (don’t forget to breathe). Then, release and repeat. You can build the intensity by lifting one foot at a time as you engage your core. • Seated Twists: Sit up tall with your core activated. Take a deep breath in. Then, as you exhale, twist to one side. There, take five deep breaths, then return to facing the front. Repeat the process on the other side. • Chair Squats: If you don’t need to be super-stealthy, chair squats are a good way to get some movement in. Push your chair away from your desk so you can stand up without using your hands. Then move to sit back down–but stop right before you hit the chair. Repeat as many times as you need.
Sources: https://www.cdc.gov/workplacehealthpromotion/initiatives/resource-center/pdf/Workplace-Physical- Activity-Break-Guide-508.pdf •https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9162294/
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Patient Success Spotlight
Call 561.331.5508 Today! “This is the best place I have ever been to for physical therapy. Not only is the care professional and excellent on all levels, but the people are concerned about and totally committed to your well being. I actually look forward to my appointments because I leave feeling better than I have in years.” - C.A.
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