PelhamPhysicalMed_How Posture Affects Back and Neck Pain

PelhamPhysicalMed_How Posture Affects Back and Neck Pain

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

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HOWPOSTURE AFFECTSNECK& BACKPAIN WE ARE OPEN & HERE FOR YOU!

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

WWW.PELHAMREHAB.COM (718) 823-3900

INSIDE: What Can Good Posture Do For You? • Success Stories • Healthy Recipe • Exercise Essentials • Telehealth Still Available • Leave Us A Google Review

HOW POSTURE AFFECTS NECK & BACK PAIN

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. A poor habit of bad posture can have a lasting impact on your neck andback. Theworseyourposture is, themore intenseyourbackand neck pain can become. Unfortunately, once you start experiencing neck and back pain, simply squaring your shoulders isn’t likely to bemuch help. Workingwith a physical therapist can help you to train themuscles 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 withyou. Therearecertainways that youcan tell if neckorbackpain 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 aday at theoffice, or after a fewhours on the couch. •Thepain frequently starts in your neckandmoves 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 painwill subside after switching positions, such as switching fromsitting 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 yearsof practicingpoorposture, yourback, shoulderandneck muscleswill likely findstandingor sittingwithstraight posture tobe uncomfortable.This isbecauseyourmuscleshavegrownaccustomed totheslouching, andstandingupstraightwill requiresomethorough stretching. That doesn’t mean that once you have bad posture you can never correct it. Workingwithaphysical therapist to improve your posture is agreat way toovercomechronicneckandbackpain. Inphysical therapy, you will be guided through a series of stretches and strength building exercises that canhelpyoubegintrainingyourbody topracticebetter posture, thereby reducing your back and neck pain.

WE ARE CURRENTLY OPEN & HERE FOR YOU!

The health and safety of our patients and staff is our highest priority. We are requiring a mask for everyone entering the facility. We are also using a contactless thermometer to check temperatures and are asking each patient to wash their hands or use hand sanitzer when they come in. To observe social distancing guidelines, we have reduced the number of chairs in our waiting area. We also only schedule a minimum amount of patients per hour. We are sanitizing therapy equipment, beds, and chairs in-between patients with EPA disinfectants. Our staff uses PPE (gloves, masks, face shields, hair covering, and isolation gown) as needed. We have also installed sneeze guards in our reception area. We ask that everyone wash their hands

and do not touch their face. Most importantly, if you have the following symptoms, we are asking that you please stay home: • cough • shortness of breath or difficulty breathing • repeated shaking with chills • muscle pain • headache • sore throat • new loss of taste or smell Please get emergency medical attention immediately if you develop trouble breathing, persistent pain or pressure in the chest, new confusion or inability to arouse, or bluish lips or face. • fever • chills

WHAT CAN GOOD POSTURE DO FOR YOU?

Of course, there are ways that you can improve your posture at home, as well. Here are several strategies that are typically helpful: • 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. • 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. • 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.

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 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. For more information, call us today at (718) 823-3900 or visit our website at www.pelhamrehab.com.

SUCCESS STORIES I was diagnosed with a grade two sprain of the anterior talofibular ligament of my left ankle. With the excellent treatment and guidance, as well as support, from all of the amazing staff, in just one and a half months, I am able to wear high heels again! I was hooked on the internet and prepared myself for the worst, meaning there was a strong chance that i would never be able to wear high heels again. The internet was wrong! With the extremely caring guidance and support of the staff at Pelham Physical Medicine Inc., It’s like nothing ever happened to me, I never even got injured. I’m not going to lie, there are some days that i feel a little stiff, due to the weather, but that is expected with this particular injury, however, I am thrilled with all that I have learned and experienced at this wonderful physical therapy facility! They will give you homework assignments, please do them! After all, our therapists and ourselves are a team, and we must work together to achieve amazing results! I strongly recommend this physical therapy facility for anyone seeking help with any injury!” - D.D.

HEALTHY RECIPE GREEK ISLAND CHICKEN SHISH KEBABS INGREDIENTS

• ¼ cup olive oil • ¼ cup lemon juice • ¼ cup white vinegar • 2 cloves garlic, minced • 1 tsp ground cumin • 1 tsp dried oregano • ½ tsp dried thyme

• ¼ tsp salt • ¼ tsp ground black pepper • 2 pounds skinless, boneless chicken breast, cut into 1 1/2-inch pieces • 6 wooden skewers

• 2 large green, cut into 1-inch pieces • 1 large onion,

quartered and separated into pieces

• 12 cherry tomatoes • 12 fresh mushrooms

Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt, and black pepper together in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap; marinate in the refrigerator for at least 2 hours. Soak wooden skewers in water for about 30 minutes before use. Preheat an outdoor grill for medium-high heat; lightly oil the grate. Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with pieces of bell pepper, onion, cherry tomatoes, and mushrooms onto the skewers. Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides, and the chicken is no longer pink in the center, about 10 minutes. Source: https://www.allrecipes.com/recipe/218485/greek-island-chicken-shish-kebabs/?internalSource=streams&referringId=84&refe rringContentType=Recipe%20Hub&clickId=st_trending_b

EXERC I SE ESSENT I ALS KEEP UP WITH YOUR PT AT HOME

TELEHEALTH STILL AVAILABLE KEEP UP WITH YOUR PT AT HOME

HELPS TO STRETCH YOUR WHOLE BACK.

In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease.

STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 10 seconds and repeat 8 times.

Because of this, in addition to keeping our facilities open, we are also offering e-Visits (via the Zoom app) as well as Telehealth services for those who wish to stay at home. By providing care for our patients virtually, as opposed to in person, we are able to keep both our patients and PT providers safe. Telehealth services can be accessed via your smartphone or computer, with which you’ll be free to perform your PT treatments from the comfort of your own home. Using this service, you can view and log your prescribed daily exercises, track your progress, and even access our blogs and other helpful resources–you can even use the app to send tips to friends and family! New patient or new injury? Schedule live e-Visit consultations with a qualified physical therapist without even walking in the clinic! Our physical therapists will be able to discuss and walk through your treatment plan online! Ready to get started? Visit us www.pelhamrehab.com or call us today at (718) 823-3900.

PRONE ALTERNATE LEG While lying face down and keeping your lower abdominals tight, slowly raise up a leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. Alternate 20 times.

Exercises copyright of

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

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral

Do You Have Friends or Family Members That Have Trouble: � Sitting for long periods � Walking for long distances � Living active & healthy SHARE THE PATH TO BETTER HEALTH Share the Benefits of Physical Therapy with a Friend! We appreciate your confidence and will do our best to help those you refer meet their health and rehab goals. Thank you to all of our friends who refer others to us! � Moving without pain � Bending &moving freely � Balancing confidently & securely

• Therapy may begin with a full evaluation by a licenced physical therapist • In New York, up to 10 visits within 30 days is allowed, with some exceptions

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness

LEAVE US A GOOGLE REVIEW! Scan the QR Code with Your Smartphone Camera or visit: search.google.com/local/writereview?placeid=ChIJw wzpcVjzwokRxFhxt1kaEp8 Your positive review helps us impact more people’s lives!

Don’t let your pain hold you back. Call us today at (718) 823-3900 or visit our website at www.pelhamrehab.com.