Burlingame: How Posture Affects Back & Neck Pain

IMPROVE YOUR POSTURE AT HOME

There are ways that you can improve your posture at home, as well. Here are several strategies that are typically helpful: •Try tostand tallwheneveryouarestandingorwalking.Holdyourheadhigh and square your shoulders, but more importantly work on being the tallest version of yourself. Hunching over is the leading cause of poor posture. • Use support when you sit to keep your posture correct. Lumbar support in officechairsandcarseatswillhelpabit,but for improvedpostureyoumay need toaddadditionalcushioning thatwillhelpyoukeepyourbackstraight. • Be mindful of how you lift heavy objects. Keep your shoulders square and yourchestforward.When liftingsomething that isover50 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. What can Good Posture do for You? Therearea lotofbenefitsofhavinggoodposture.Asidefromsayinggoodbye toneckorbackpain, improvingyourposturecanprovideseveralunexpected 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 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. Formore information,contactyourphysical therapist to learnmore about options that will suit your health needs.

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Healthy Recipe

VEGETARIAN CHILI

• 1 tsp canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp bottled minced garlic • 1 (14.5 ounce) can no-salt-added diced tomatoes • 1 (8 ounce) can no-salt-added tomato sauce • 1 cup water • 4½ tsp chili powder

INGREDIENTS • 1 tsp garlic-herb, salt-free seasoning blend • 1 tsp ground cumin • ⅛ tsp salt • 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables

• ¼ cup light sour cream • Fresh cilantro (optional) • ⅛ tsp chili powder (optional)

DIRECTIONS Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning. Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables.Return toboiling; reduceheat.Simmer,uncovered,about10minutesmore or until vegetables are tender. If desired, top individual servings with sour cream and/ or cilantro and sprinkle with the chili powder.

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