Healthy Living Newsletter by FYZICAL Therapy & Balance Centers
2020
THE
HEALTHY LIVING NEWSLETTER
HOW POSTURE AFFECTS NECK & BACK PAIN
A poor habit of bad posture can have a lasting impact on your neck and back. Working with a physical therapist can help you to train the muscles in your back, neck and shoulders so that you can improve your posture permanently, and in doing so bring relief to your chronic neck and back pain. The Posture and Pain Connection. Not all back pain is caused by poor posture. There are certain ways that you can tell if neck or back pain may be a result of poor posture, including: • The pain in your back is worsened at certain times of day. • The pain frequently starts in your neck and moves into your upper and lower back. • The pain will subside after switching positions, such as switching from sitting to standing or vice versa.
• Back or neck pain that develops soon after a change in circumstances, such as starting a new job with a new desk chair, or getting a new car. After years of practicing poor posture, your back, shoulder and neck muscles will likely find standing or sitting with straight posture to be uncomfortable. This is because your muscles have grown accustomed to the slouching, and standing up straight will require some thorough stretching. That doesn’t mean that once you have bad posture you can never correct it. Working with a physical therapist to improve your posture is a great way to overcome chronic neck and back pain. In physical therapy, you will be guided through a series of stretches and strength building exercises that can help you begin training your body to practice better posture, thereby reducing your back and neck pain.
INSIDE OUR NEWSLETTER: • Feeling Good Palm Beach • Relieve Back Pain In Minutes • Patient Success Spotlight • Improve Your Posture At Home
2020
THE
HEALTHY LIVING NEWSLETTER
FEELING GOOD PALM BEACH
WE ARE RANKED #33 ON THE ENTREPRENEUR FRANCHISE 500 FOR 2020
How’s Your Mental Posture?? It is December and with that comes preparing for the Holidays and a New Year at our doorstep. Add to that a contentious political season and a global pandemic and well...I think it’s safe to say that stress levels are soaring and that fear, anger, anxiety, and loneliness are rearing their ugly little heads in a lot of people lives. 2020 has been no ordinary year! And that is why a focus on creating a good mental posture is as crucial for your health as a good physical posture. Both are critical to optimal living! What I mean when I say mental posture is how we are thinking and carrying ourselves through our everyday lives. Now I am no psychologist, but this posture, way of thinking, or attitude we adopt is a big deal. It determines how we feel about ourselves and others and how we treat ourselves and others. And of-course the world is a mirror. The more good “juju” (vibes) we put out the more we get back, and vice versa. And with a crazy 2020 pushing peoples’ emotional buttons like never before, there is a good chance our friends, family, loved ones and even strangers could use a good dose of kindness and compassion right about now. Your Physical and Mental Postures Have More in Common Than You Might Think! 1. Both require awareness to change & improve – If you do not become aware of your posture, it will be difficult if not impossible to improve. A little reflection can open your eyes and get you started on a wonderful new path. 2. Poor physical and mental postures both cause needless pain & suffering – A slouching and hunched over posture does not just make you appear shorter. Tissues in the front of your body become tight and shortened while those on the backside become elongated and over- stretched. All this places damaging forces on your spine and over time you can become fixed in that position- OUCH! Your mind is very similar. We can let our egos run wild, lose our open-mindedness and empathy, become fixed in the way we think about things, and wind up treating others in a way we would not like to be treated ourselves. That too results
in a whole lot of pain and suffering for ourselves and for those around us. 3. Improving and renewing physical & mental postures may be uncomfortable – Trying new things is challenging, requires commitment, can feel uncomfortable, and requires sacrifice. And yet, it is often hugely rewarding! To improve your physical and mental postures, you will need to create focus and dedicate time and energy. To encourage this line of thinking, our General Manager, Tina Schmidt, can often be heard saying, “Stay uncomfortablemy friends” (a take-off from the Dos Equis commercials). 4. Improvement requires some stretching – One of the core values that we hold dear here at FYZICAL is personal growth; the pursuit of going “beyond” and becomingmore. Honestly, growing people just seem to have more to give to others. And we certainly want that for our patients. Having said that, growth is not easy, and it requires each of us to stretch ourselves a bit. Whether that stretching is actual or metaphorical, even when it does not feel good, we must keep going. The riches on the other end of your efforts are just too vast! With just a couple weeks left before the holidays, I wish each of you a renewed focus on both your physical andmental posture. Youmight even think about adding a goal or two related to posture on your New Year plan for 2021. And to the extent they are needed (which I know for me personally is big YES!), I wish you big heaping doses of reflection, courage, strength, patience, and personal discipline. As the ancient stoics would say, MEMENTO MORI! (a phrase used to encourage the use of time as a gift and was used by them to create priority and urgency). So why wait?
My family and our entire FYZICAL family wish you and yours a happy, healthy Holiday Season!
LYL (Love Your Life), Mike Graves, MSPT President & CEO
Our mission is to prevent needless suffering & do all in our power to help people flourish.
www.fyzicalpbc.com
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IMPROVE YOUR POSTURE AT HOME
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9 5 2 1 • Try to stand tall whenever you are standing or walking. Hold your head high and square your shoulders, but more importantly work on being the tallest version of yourself. Hunching over is the leading cause of poor posture. 9 6 8 6 5 • Use support when you sit to keep your posture correct. Lumbar support in office chairs and car seats will help a bit, but for improved posture you may need to add additional cushioning that will help you keep your back straight. 5 1 7 7 • Be mindful of how you lift heavy objects. Keep your shoulders square and your chest forward. When lifting something that is over 50 lbs it is important to take extra care. Lead with your hips and try to keep the weight close to your body. Lifting something improperly can lead to injury to your neck or back, which may make proper posture uncomfortable. 8 1 4 http://1sudoku.com n° 315825 - Level Hard 7 9 3 What can Good Posture do for You? There are a lot of benefits of having good posture. Aside from saying goodbye to neck or back pain, improving your posture can provide several unexpected benefits to your lifestyle and personal well-being. Here are a few of the additional benefits of having good posture: • Proper posture creates quality exercise for your core and back • Improved respiratory health • Added protection for your organs, bones, joints and muscles • Reduced risk of arthritis 3 8 6 4 7 8 5 9 4 3 5 1 2 There are ways that you can improve your posture at home, as well. Here are several strategies that are typically helpful:
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8 1 If you are experiencing chronic neck and back pain, there is a good chance that it could be related to your posture. Contact your physical therapist to learn more about how you can take steps to start improving your posture today. 6 4
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Call us today to schedule an appointment!
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NO-BAKE CHOCOLATE PEPPERMINT BALLS
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6 INGREDIENTS • 10 tbsp cocoa powder • 6 tbsp maple syrup • 1/4 cup almond butter (use sunbutter for nut free) • 1/4 cup unflavored pea protein powder •½ tsp peppermint extract • 1/4 tsp sea salt • 2-4 tbsp crushed candy canes 9 7 2
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• 2-4 tbsp dairy free chocolate chips (optional)
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4 3 DIRECTIONS Put everything except the candy cane or cacao nibs, chocolate chips and water into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/cacao nibs and chocolate chips and mix again. Allow to chill in the fridge while you clean up, then roll into balls. 9 8 5 1 2 3 6
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www.fyzicalpbc.com
Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 315825 n° 329837 n° 3996 n° 34745
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Patient Success Spotlight
TELEHEALTH & HOME CARE SERVICES
At FYZICAL Therapy & Balance Centers, we want you to receive care in a way that feels comfortable to YOU. We have all bases covered with three options available to receive physical therapy:
“I don’t feel like my pain is being dismissed!”
Call today to schedule your appointment! (561)331-5508 1. Care In Our Centers 2. Care In The Home 3. Telehealth Video Calls
“Everyone is very friendly and always listens to what I have to say. I don’t feel like my pain is being dismissed!” - Roseann C.
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
REPEAT TRUNK FLEXION | TO FLOOR Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 10 times. Stretches Back www.simpleset.net
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