Spaulding: How Posture Affects Back & Neck Pain

Spaulding: How Posture Affects Back & Neck Pain

NEWSLETTER October 2018

October is fast approaching, and with it comes its share of official “national day” designations, including whimsical days like “National Pumpkin Seed Day.” But did you know that the entire month has been dedicated to National Physical Therapy Month? What Symptoms and Conditions Does PTHelp? Physical therapy tends to be associated with sports injuries, along with chronic problems such as back pain, surgery recovery, and balance issues. Yet, you may not realize the range of problems which physical therapy can help -- both for pain management and to help ease other symptoms. Among other conditions the general public may not associate with physical therapy are pelvic floor dysfunction, TMJ, cardiopulmonary disease, Parkinson’s, and traumatic brain injuries. Why #ChoosePT? In recent years, National Physical Therapy Month has also focused on the alternative PT offers over opioids. With opioid abuse at an all-time high -- and tragic overdoses on the rise -- alternatives to this class of prescription medication are even more important. The National Centers for Disease Control (CDC) estimates that opioid prescriptions have quadrupled in recent years. Yet, the number of people reporting chronic pain has not gone down. NATIONAL PHYSICAL THERAPY MONTH

If you or a loved one has been on the fence about giving PT a chance, the many stories you’re likely to hear during this month of public awareness may help you to decide. If you have any questions about whether you should #UsePhysicalTherapy, call our office today to discuss your condition and to set up an evaluation. Sources: https://www.moveforwardpt.com/ChoosePT/Toolkit https://www.moveforwardpt.com/choose-physical-therapy-over- opioids-for-pain-management-choosept https://www.moveforwardpt.com/Resources/Detail/physical-therapy- vs-opioids-when-to-choose-physica https://www.medicalnewstoday.com/articles/160645.php https://nationaldaycalendar.com/national-physical-therapy-month- october/

NEWSLETTER October 2018

“Discover Comfort & Less Pain After Treatment!” HOW POSTURE AFFECTS NECK & BACK PAIN

INSIDE:

• Improve Your Posture At Home • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe

• 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. Afteryearsofpracticingpoorposture,yourback,shoulderandneckmuscles 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.

Posture Affects Back & Neck Pain With Spaulding Physical Therapy

Dear Valued Client,

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 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 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, 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: Dr. Leslyn H. Spaulding Owner

Call our clinic at 859-497-2924 to schedule an appointment today to live a pain free and active life!

www.spauldingpt.com

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 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. 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

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.

Call us today to schedule an appointment!

HEALTHY RECIPE: VEGETARIAN CHILI

• 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) • 1 teaspoon canola oil

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 to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.

CALL TODAY! 859-497-2924

www.spauldingpt.com

Hear What Our Patients Have to Say! Patient Success Spotlight

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Improves Posture

WALL POSTURE Stand with your heels up against a wall. Attempt to get your heels, buttock, shoulders and head to touch the wall at the same time.

www.simpleset.net

“My physical therapy experience was great!” Success Story: Bobbie F. “ My physical therapy experience was great! It was more detailed to my needs and Leslyn stays with you all the way. Excellent service compared to other physical therapy I have had in the past.”

Did you know that we now offer:

Are you suffering from any aches or pains? Do you think you can benefit from any of these programs? Schedule a FREE CONSULTATION with us to find out! Call us at 859-497-2924 to learn more about the benefits of our physical therapy and wellness programs. • Massage Therapy • Group Fitness Classes • Sportsmetrics Youth Injury Prevention Program • Custom Foot orthotics

DOWHAT’SGOOD FOR THE BODY&MIND BENEFITS OF HIKING

Is your body still suffering from pain and you desire a natural solution? Call us today at 859-497-2924 to schedule an appointment with one of our doctors of physical therapy. Know before you go. Familiarize yourself with the trail map. Check the weather, and dress and pack accordingly. If storms are a possibility, rethink your plan. Follow marked paths and trails. Hiking outdoors has plenty of perks: nice views, fresh air, and the sounds and smells of nature. It’s good for you, too. Hiking is a powerful cardio workout that can: • Lower your risk of heart disease • Improve your blood pressure and blood sugar levels • Boost bone density, since walking is a weight-bearing exercise • Build strength in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs • Strengthen your core • Improve balance • Help control your weight Safe Hiking Tips Bring a buddy. It’s best not to hike alone at first, especially on unfamiliar or remote trails. A partner or group can help you navigate and assist if you get hurt. As your skill level improves, you’ll feel more comfortable going solo.

3041 Owingsville Road Mount Sterling, KY 40353

Phone: 859-497-2924 Fax: 859-497-2926

www.spauldingpt.com

HAVE YOUMET YOURANNUAL INSURANCE DEDUCTIBLE? BECOME PAIN FREE THIS FALL

An insurancedeductible istheamountofmoneythatyou must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2019. Contact us today to schedule your appointment.

3041 Owingsville Road Mount Sterling, KY 40353

Phone: 859-497-2924 Fax: 859-497-2926

www.spauldingpt.com