RestorePT_How Your Posture Affects You

RestorePT_How Your Posture Affects You

HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body

COULDYOURPOSTURE BE THE REASON FOR YOURACHES ANDPAINS?

INSIDE : • What Can I Do To Correct Poor Posture? • Patient Success Spotlight

• Exercise Essentials • Healthy Recipe: The Best Guacamole Ever

www.restore-rehab.com

HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body

COULD YOUR POSTURE BE THE REASON FOR YOUR ACHES AND PAINS?

SERVICES/ THERAPIES : • Neck & Back Pain/Radiculopathy • Hip, Knee, Ankle & Foot Injuries • Elbow & Shoulder Rehabilitation Your spine is a complex part of your body – it requires proper posture, flexibility, coordination, and strength, in order to do its job correctly. When one of these elements is altered, your spine can emit painful responses that can settle in other nearby parts of the body. According to the National Institute of Health, approximately 80% of adults will experience lower back pain at some point in their lives. Back pain is the most commonly reported location of pain across the globe. But how often is the source another part of your body? Pain is usually connected: Your spine is a lengthy structure, and pain can travel along it. Let’s say you are prone to neck pain – perhaps you have a slouched posture from sitting at a desk all day and the pressure radiates in your shoulders. Or, maybe you’ve had a previous injury, such as whiplash, that still elicits painful stings now and then. Now, let’s say you begin feeling pain in your lower back in addition to your neck pain. Why does this happen? The pains are connected. Your head weighs about 10-12 pounds, which is roughly the weight of a bowling ball. When you slouch, or compensate pain by realigning your body, your back muscles have to work extra hard to keep you from toppling forward. Have you ever been so tired that your head begins to bob and it jolts you awake? That’s because your head is heavy! The weight from the motion wakes you back up because your body isn’t used to carrying it in that way.

• Vestibular Rehabilitation • Sports Injuries • And More!

• Arthritis - Painful Joints • Joint Replacements • Balance Disorders

This is also why pain in your lower back may occur as a result. Your back muscles are working in overdrive and maybe constricting to try and hold you up. If you notice neck and back pain at the same time as one another, try sitting up straighter – it should help ease some of the stress! Is your neck the culprit? The most common combination of pain is in the neck and back. If you are experiencing both, it is most likely stemming from the neck. We don’t typically think about it, but we use our necks for a lot of our daily activities. Even simple things, such as turning to grab something out of the cupboard or looking over your shoulder when backing out of a driveway, use a lot of neck muscles. When you do simple tasks such as these, do you find yourself turning your entire body, as opposed to just your head? If so, you could experience back pain along with your neck pain. When you have limited motion in your neck, your body compensates by twisting more than it usually would, thus over-rotating your lower back. This could cause a source of pain or general discomfort in the area, due to abnormal overuse. If you are experiencing neck pain, back pain, or a combination of both, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can relieve your aches and pains!

Do you need treatment for your back pain? We can help you get back to living pain free call today!

www.restore-rehab.com

What Can I DoTo Correct Poor Posture?

ExerciseEssentials Try this movement to helps back pain.

HELPS LOOSEN LOWER BACK

Lie on your stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 counts then return to start position. Repeat 8 times.

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It can be difficult to correct poor posture, but there are a few steps you can take on your own to try and help: 1. Sit properly. – If you are at a desk for extended periods of the day, make sure your stance is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. 2. Take stretch breaks. – If you are an office worker, it is no secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so, and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. 3. Exercise. – Exercise is incredibly important, especially if your job produces several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day can highly improve your overall gait. 4. Set up your office properly. – If you work from an office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. How can physical therapy help? If these at-home treatments don’t work, it is important to consult help from a physical therapist. Simply standing up straight is a fight against gravity, and if you have been standing the wrong way for several years, it may be difficult to change it on your own. However, physical therapists are dedicated to getting you back on track to a pain-free, and risk-free life. They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminate your pain, and get you back to doing the activities you love to do. If you are experiencing pain, and you think it may be a result of your posture, give us a call today. We will help you get back to a comfortable posture with just a few sessions.

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9 5 No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury, or want to improve your health, a doctor referral is not needed. In the state of New Jersey, you have direct access to physical therapy! 2 1 9 6 5 1

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Patient Success Spotlight

SAVE MONEY NOW! Have youmet your deductible?

We would like to remind you that as the year ends, deductibles will start up again in 2021 for many insurance providers. If you have met your 2020 deductible and are in need of a tune-up, now is the perfect time to schedule to right any problems you may be having. • Have you recently had pain that is affecting how you walk or run? • Are you unable to do some activities you love due to pain or limitations? • Do you have neck or back pain which is interfering with your work or daily activities? Do not put this off until next year because you are too busy. Your quality of life is important to us. Call us at (856) 396-8131, and we would be happy to discuss whether physical therapy is the right option for you!

“My doctor recommended Physical Therapy for the treatment of recurring episodes of back pain due to spinal stenosis. The pain was so severe it was difficult to get in and out of bed or cars and even to walk. My therapist Brian explained the cause of my pain and how the right exercises could help reduce it. My exercise plan was designed to strengthen my back and core muscles. Brian showed me the proper way to do each exercise for maximum benefit. I have been pain-free since I started PT and I am hopeful that this will continue. I found the entire staff at RESTORE to be friendly and helpful and the environment is very relaxed and pleasant. -Deborah L. Five Star Review ***** “I have been pain-free since I started PT and I am hopeful that this will continue.” Print sudoku http://1sudoku.com 3 7 1 8 2 9 7 2 6 8 4 5 1 7 2 8 5 4 9

Healthy Recipe: The Best Guacamole Ever

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FREE 20 MINUTE CONSULTATION CALL (856) 396-8131 TO SCHEDULE TODAY! 6 4 5 3 n° 329837 - Level Hard 1 7 3 5 8 2 9

• 3 tomatillos • 1/3 cup chopped onion • 1/3 cup chopped plum tomato • 3 tablespoons chopped cilantro • 1 tablespoon fresh lime juice • 3/4 teaspoon salt • 2 ripe peeled avocados • 2 jalapeño peppers, seeded and finely chopped • 1 garlic clove, minced INGREDIENTS

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DIRECTIONS: To prepare guacamole, peel papery husk from tomatillos; wash, core, and finely chop. Combine tomatillos, onion, and remaining ingredients; stir well. Serve guacamole with chips.

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