NextStepPT_Relieve Back Pain by Improving Your Posture

NextStepPT_Relieve Back Pain by Improving Your Posture

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

FAVORITE HOLIDAY ACTIVITIES & HOW TO MAKE THEM BETTER FOR 2020!

Everyone at Next Step Physical Therapy is gearing up for the holidays. I wanted to ask everyone what their favorite holiday activities are and how they are adapting to 2020 to try to make them better. Let’s not let this virus ruin “the most wonderful time of the year”– (credit to Andy Williams) . Casey: “My favorite part of the Holidays is the great food! We usually get Lasagna, which is one of my favorites. Shopping for gifts is fun too but because of the virus, I decided to get my shopping done online. It worked out great because I found so many more coupons and sales online as opposed to the actual stores in previous years.” Chris: “One of the things that‘s special for us is an opportunity to see my wife’s parents who live in St Louis. They come in once a year during the Holidays. Because we see them so infrequently we all get very excited to spend time with them– especially the kids, whomiss their grandparents. Unfortunately, theywon’t be coming up this year so we’ve figured out how to include them during both Christmas Eve and Day. Using Skype, they will be “with us” for most of the

days and as a special sign of unity, we decided that we were all going to buy the same Christmas pajamas (grandparents too) andwear themon Christmas Eve so we could all be wearing the same pajamas together.” Lauren: “My favorite time during the Holidays is Christmas Day when we go to New Jersey to see my whole family. Because we can’t all get together this year, we all decided to have a big Zoom call on Christmas Day and each of us will all open up one present together at the same time. Like a big celebratory opening festival!” Phil: “One of my favorite times is when my brothers and I put out the outside lights and when the whole family gets together on Christmas Eve. Since we all won’t be getting together we decided to have a big zoom call cocktail hour on Christmas Eve so we can all toast the Holidays together.” So even though most people’s plans have changed for the upcoming Season, it doesn’t mean they still can’t be loads of fun. New traditions can be formed and families can still be “together” even if they’re not in the same room. Fromall of us at Next Step Physical Therapy, have awonderful Holiday Season and a happy and healthy New Year!

INSIDE : • Relieve Your Back Pain By Improving Your Posture This Winter • Posture Perfect:: Find Relief for Your

Aching Back Today! • Staying Physically Fit During the Holidays www.nextsteppt.com

NEWSLETTER The Newsletter About Your Health And Caring For Your Body RELIEVE YOUR BACK PAIN

BY IMPROVING YOUR POSTURE THIS WINTER

we forget to think about the way our bodies are positioned. Poor posture is one of the most common causes of back pain. Do you slouch at your desk? Do you lean forward to read emails? Do you hunch over your keyboard? These are all things that people do subconsciously, without even realizing the toll it takes on the body. Your posture affects how your body moves - whether you’re sitting, standing, walking, running, jumping, or performing pretty much any other task throughout the day. Your posture may also change depending on what you are doing - perhaps your posture when you stand is perfect, but when you sit at a desk or lay down, your body begins to hunch and fold in ways that it is simply not supposed to. Poor posture isn’t due to laziness or apathy; rather, it generally has something to do with a physical weakness within our bodies. When we slouch our backs forward while walking or hunch our shoulders over our keyboards at work, it is because we feel drained – our bodies literally get tired of holding us up. Even if you exercise regularly, it is possible that there are still a few weak muscles contributing to your posture that you may not even realize. The muscles in your shoulders, back, abdomen, buttocks, and pelvic floor all play an important role in your posture. If even one of these is weak, your core will be affected, and your posture may suffer.

Did you know that approximately 3% of all emergency room visits tend to be the result of back pain or injury? Back pain is the most commonly reported area of pain, which can cause significant limits to one’s daily life. It is common for back pain to develop as the result of poor posture. If you are experiencing back pain, it is important to realize whether or not it is stemming from the way you stand, sit, and lie down. How do you maintain your posture throughout the day? Do you catch yourself slouching frequently? Do those last couple hours of the school or work day leave you hunched over and ready to leave? If you notice daily or very frequent aches and pains in your back, it is likely that your posture is to blame. When your posture is incorrect, it can cause stress on other parts of your body, resulting in pain, inflammation, or dysfunction. Fortunately, Next Step Physical Therapy can help. If you have been noticing persistent pains in your back, don’t hesitate to contact us today. We’ll determine the cause of the pain so you can get back to living your life comfortably! Poor Posture – A Common Issue: Poor posture isn’t anything to be embarrassed about - very few people have perfect posture, and most people partake in bad posture habits in one way or another. We become so wrapped up in whatever tasks we are doing that

SERVICES & THERAPIES :

• Wrist / Hand Pain • Wellness / Balance Problems • Ankle / Foot Pain

• Knee Pain • Sports Injuries • Shoulder Pain

• Physical Therapy • Low Back Pain • Neck Pain

www.nextsteppt.com

Physical therapy is a great way to regain normal posture. At Next Step Physical Therapy, our physical therapists are experts in movement, and they are great resources to have when trying to achieve your physical performance goals. They will aid you in the improvement of your balance, stability, flexibility, and mobility, all of which will positively affect your posture. At your initial evaluation, your physical therapist will conduct functional testing in order to identify which weakened areas of your body are causing your back pain. Afterward, they will create a customized treatment plan, tailored to your specific needs. Treatment plans typically include manual therapy and targeted exercises to alleviate pain and regain proper function. Additional treatments, such as ice and heat therapies, ultrasound, or electrical stimulation may be added as your physical therapist deems fit. Your treatment plan will focus on improving your posture, increasing strength, and (most importantly) relieving your back pain. We know how hindering back pain can be, and we are ready to help you begin your journey toward long-lasting relief. Find out for yourself why physical therapy is one of the most effective ways to address your back pain and start on the road to recovery and improved posture. Posture Perfect Find Relief for Your Aching Back Today!

Contact Next Step Physical Therapy today at (516) 681-8070 to schedule a consultation. Physical therapy can help make you “posture perfect” this holiday and maintain it in 2021.

EnjoyThis HolidayTreat: Chocolate Hazelnut Biscotti

Exercise Essentials Try this simple exercise to strengthen your back.

INGREDIENTS : • 1 1/3 cups all-purpose flour • 1/2 teaspoon baking powder • 1/2 teaspoon baking soda

exercises copyright of

Helps to Strengthen Back Muscles

w w w . s i m p l e s e t . n e t

FOUR POINT AND ALTERNATE ARM AND LEG RAISE Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both your arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression.

• 1/4 teaspoon kosher salt • 1/2 cup butter, softened • 1/2 cup chocolate hazelnut spread • (recommended: Nutella) • 1/2 cup sugar • 1/2 cup brown sugar • 1 egg • 1 teaspoon vanilla extract • 3/4 cup chopped toasted hazelnuts

INSTRUCTIONS: Preheat the oven to 375 degrees F. In a medium bowl combine the flour, baking powder, baking soda, and salt. Set aside. In another medium bowl combine the butter, chocolate hazelnut spread, sugar, and brown sugar. Using an electric mixer, cream the ingredients together, about 4 minutes. Add the egg and vanilla and beat until smooth, about 1 minute. Using a wooden spoon or rubber spatula, stir in the flour mixture until just combined. Add the hazelnuts and stir until just combined. Using a tablespoon measure, spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4 inches apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10 to 12 minutes. Use a metal spatula to transfer the cookies to a wire rack and let cool.

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

CALL TODAY AT (516) 681-8070 OR VISIT WWW.NEXTSTEPPT.COM

What ’s New?

Staying Physically Fit During the Holidays

Here we are in December! Hope everyone is enjoying the holiday season without too much stress (yeah right!) We’ve been keeping busy. We hosted our first Knee pain workshop for people with knee pain. It went really well, people learned a lot and we were also able to help a bunch

1. Keep moving. In addition to staying active, try to avoid sitting for prolonged periods of time. Remember: Too much sitting is hazardous to your health. Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activity (say, pacing around the house or performing simple squat exercises) reduces the risk of diabetes and other heart disease risk factors. 2. Be creative and get rid of ‘all or nothing’ mindsets. The holidays are hectic, but do your best to avoid the ‘all or nothing’ mentality when it comes to healthful eating and physical activity. In reality, there is more than just one way to live healthfully and be active. During the holidays, get a bit creative with exercise and opt for fun ways that make physical activity a family affair. From exploring new in-person or virtual group fitness classes to building physical activity into holiday traditions. Think outside the box when it comes to ways to have quality time with family and friends while also prioritizing your health. 3. Plan – and remember there is always time and opportunity for a workout. Plan your workouts for the week and note them in your schedule to assure they are a part of your day. Also, remember that some exercise is better than none. Rather than skipping the gym altogether, make time for a quick workout.

of people too. Quick reminder that with the end of the year we know anyone that has insurance deductibles that have been met should definitely come in now before waiting for the New Year when you’re deductibles get reset. It is our deepest wish to all of you to stay safe and healthy and enjoy the Holiday Season. Talk to you next year! -Chris Ostling You Help Us, Help Others!

THANK YOU TO OUR REFERRAL CLUB MEMBERS!

B.K.

B.W.

R.R.

H.S.

W.M.

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Patient Success Spotlight

FREE PAIN CONSULTATION

(516) 681-8070 CALL TO SPEAK WITH A PHYSICAL THERAPIST ABOUT YOUR PAIN

“I came to see Chris because I found my lower back keeping me from doing normal activities. Well, it’s been about 4 weeks and I honestly feel like a miracle has happened. I am able to resume my normal activities without any pinching and pain. Thank you Chris!” - Ann Cappello

131 W Old Country Rd Hicksville, NY 11801

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EXPIRES 12-31-20