Craven: How Posture Affects Neck & Back Pain

Craven: How Posture Affects Neck & Back Pain

HEALTH HOW POSTURE AFFECTS NECK & BACK PAIN

October, 2018

Remember back when your mother used to tell you that if you wouldn’t stop hunching your shoulders, they’d be stuck that way forever? An idle threat, one that barely anyone took seriously. Yet, fast forward a few decades and it turns out that mom might have been on to something, after all.

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INSIDE • How Posture Affects Neck & Back Pain • Exercise Essentials • Free Mobile Download • Healthy Recipe • Staff Spotlight • Craven NEWS • Tips For Back To School

HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training October, 2018 HOW POSTURE AFFECTS NECK & BACK PAIN

A poor habit of bad posture can have a lasting impact on your neck and back. The worse your posture is, the more intense your back and neck pain can become. Unfortunately, once you start experiencing neck and back pain, simply squaring your shoulders isn’t likely to be much help. Working with a physiotherapist 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, and it is true that you can have poor posture for years without feeling the consequences of that slouch right away, but in time the habit is likely to catch up with you. 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. For example, after you’ve spent a day at the office, or after a few hours on the couch. • The pain frequently starts in your neck and moves into your upper and lower back. Pain that seems to travel from one area of the back to another

is frequently an indication of posture concerns. • 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 physiotherapist to improve your posture is a great way to overcome chronic neck and back pain. In physiotherapy, 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.

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INTRODUCING NEW TEAM MEMBERS! Welcome Paul Thibault! Paul Thibault graduated from the University of Saskatchewan where he completed his Bachelor of Science in Biology with Distinction (2012), and Master of Physiotherapy (2015). He has taken post-graduate education in concussion management, vestibular rehabilitation, as well as orthopedic manual and manipulative therapy levels. Clinically, Paul enjoys working with clients of all ages, and focuses on patient education and empowering clients through exercise to guide them through rehabilitation or optimizing their physical function. Paul enjoys traveling, the outdoors and being active by snowboarding, mountain biking, strength training, playing hockey, soccer, and ultimate Frisbee. Paul believes in keeping fit and having fun, and is committed to helping his clients achieve their personal goals. Paul will be working as a Physiotherapist at our clinic from Monday-Friday. CRAVEN

WELCOME ALEXIS EPP! We would also like to welcome to our Craven Team, Alexis Epp! Alexis is our new Full- time Administrative staff and will be working the Front Desk from Monday – Friday! Be sure to welcome her if you see her! Alexis was born and raised in Biggar, SK, but moved to the city when she was done high school. Growing up, she was very involved in music and sports. Piano was her passion. She took lessons, competed and even taught lessons all throughout high school. She has been working as an administrative assistant in the field of physio and sports medicine for several years now. She loves being part of a team and enjoys a good sense of humor!

SASK SPORT IMAGING! Once again, we are excited to be working alongside Saskatoon Medical Imaging / The Ultrasound Centre to offer Diagnostic Ultrasound Examinations in our facility! SASK Sports Imaging will be Saskatchewan’s Premiere Musculoskeletal Imaging Centre! For more information about what they will be doing, ask our front desk or call us at 306-934-2011. WELCOME DR. KHALIL AND DR. A.HADI! Craven SPORT services is excited to announce our collaboration with Dr. Waill Khalil and Dr. Reem Abdul Hadi. Dr. Waill Khalil is a specialist in Physical Medicine and Rehabilitation (PM&R), also known as a physiatrist and Dr. Reem A.Hadi is a family physician who will be joining our practice as our primary care intake physician. The addition of Dr. Khalil and Dr. A.Hadi will further enhance our vision of health and wellness for our patients, clients and our community. Dr. Khalil completed his specialty training at the University of Saskatchewan where he served as Chief Resident. He then completed a 1-year fellowship with the University of Alberta with Health Pointe Medical Centre in Pain, Spine and Sport Medicine. Dr. Khalil has an active license with the college of physicians of Saskatchewan and Alberta (CPSS & CPSA). He also holds American Board Certification in Independent Medical Examinations (CIME).

He now specializes in ultrasound guided interventional pain with focus on treating complex musculoskeletal conditions and spine related pain. Dr. A.Hadi completed her Family Medicine residency training at University of Western Ontario, in London, Ontario. She received certification in Family Medicine (CCFP) in 2012. Currently she is an Assistant Professor with the University of Saskatchewan and has a community Family Medicine practice. She has active licenses with the College of Physicians and Surgeons of Saskatchewan and Alberta. She looks forward to meeting you in person and helping you meet your health goals. Our team of physiotherapists at Craven SPORT services will collaborate and communicate with Dr. Khalil to ensure patients are receiving the highest quality and most appropriate treatment to ensure the best outcomes for the patient. For more information please contact our clinic at 306-934-2011.

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ATTENTION PAIN SUFFERERS Get Easy Relief For Your Pain With A Simple Click...

Do you or someone you know have back or neck pain? 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. Go to www.cravensportservices.ca, and scroll down to the middle of the page for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!

You can find the FREE Back and Neck Pain ebook download on our homepage at: www.cravensportservices.ca

AJ MIGNEAULT AJ Migneault is one of our strength and conditioning staff. He played a wide variety of sports going up, however was ultimately drawn to football and lacrosse. He was a member of the Arns Falcons junior football teamwhere they won 3 consecutive provincial championships. He continued football in high school as a captain of Centennial Collegiate. AJ’s other passion was playing lacrosse, winning several national and international championships. His most notable accomplishment was playing in and winning the Adrenaline Lacrosse Tournament in California, representing Canada’s only participating team. He was always drawn to the teamwork and comradery of football and Lacrosse. AJ is thankful to all the coaches and teammates over the years and hopes to pass on the same passion and knowledge he received throughout his experience in sport. STAFF SPOTLIGHT

CALLCRAVENSPORTSERVICES IFYOUHAVEAQUESTION Call If: • You have back pain at the end of the day • You have trouble enjoying time with family due to pain • You have limited mobility at work • You have trouble bending or reaching • Your joints are stiff or swelling • Suffering with pain from an old injury Get Answers For Your Aches & Pains. Call: 306.934.2011

HEALTH & WELLNESS TIPS FOR BACK TO SCHOOL Backpack Safety

Backpack Strategies for Parents and Students Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. Loading the backpack: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back (the back of the pack). • Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. • If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. Wearing the backpack: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly. • The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. • School backpacks come in different sizes for different ages. Choose

the right size pack for your child as well as one with enough room for necessary school items. • Only put items in your backpack that you need for the day.

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Try these movements if you are experiencing pain. Strengthens Back EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!

PRONE ALT. ARM & LEG While lying face down and keeping your lower abdominals tight, slowly raise up an arm and opposite leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. 6 repetitions on each side.

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. Repeat 4 times.

Improves Flexibility

Exercisescopyrightof

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Always consult your physiotherapist or physician before starting exercises you are unsure of doing.

Sweet Potato-Pecan Casserole Recipe

INGREDIENTS • 3 1/2 pounds sweet potatoes, peeled and cut into 1-inch chunks • 1/3 cup honey • 1 large egg

• 1 teaspoon ground cinnamon • 1/4 teaspoon ground nutmeg • 1/8 teaspoon ground ginger • Kosher salt • 1 tablespoon packed dark brown sugar • 1/3 cup finely chopped pecans DIRECTIONS

Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray. Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish. Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

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