TrinityPT_How Posture Affects Back and Neck Pain

TrinityPT_How Posture Affects Back and Neck Pain

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

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HOW POSTURE AFFECTS NECK & BACK PAIN

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In the midst of COVID-19, we are taking extra precautions and following CDC guidelines to keep you safe. All staff are wearing masks, washing hands frequently and promptly sanitizing all equipment after each usage. Patients are screened upon arrival. Patient temperatures are taken and are asked to wash their hands before the start of their appointment. They are also encouraged to wear facial masks and maintain their distance from other patients during their appointment. If you are sick please let us know and you can reschedule without penalty. Thank you for your support during this time. We will all beat this together.

ALSO INSIDE How Posture Affects Neck & Back Pain• Patient Success Spotlight • Featured Service • Exercise Essentials • Staff Spotlight

H E A L T H & W E L L N E S S The Newsletter About Your Health & Caring for Your Body

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HOW POSTURE AFFECTS NECK & BACK PAIN

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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: • 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 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. Have back or neck pain that just won’t go away? We want to help! Call us today at (832) 224-4735 or visit trinitypttexas.com.

A R E Y O U L E T T I N G Y O U R PA I N H O L D Y O U B A C K ? S C H E D U L E Y O U R F R E E 1 5 - M I N U T E C O N S U LTAT I O N !

WHAT CAN GOOD POSTURE DO FOR YOU? R E Q U E S T Y O U R F R E E C O N S U L T A T I O N T O D A Y ! ( 8 3 2 ) 2 2 4 - 4 7 3 5

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 youmay need to add additional cushioning that will help you keep your back straight. • Bemindful 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 learnmore about how you can take steps to start improving your posture today. To find out more about howwe can help you achieve freedom from your back and neck pain, call us at (832) 224-4735 or visit us at trinitypttexas.com to schedule your free 15-minute consultation.

OUR SERV I CES • Physical Therapy • Body Weight Support System • Cupping • Dry Needling • Electrical Stimulation • Ergonomic Training • Functional Functional Movement Assessment • Spinal

DRY NEEDLING F E AT UR E D S E RV I C E

WHAT I S DRY NE E D L I NG? • Based on Western medicine principles and research, Dry needling is a safe and effective method of treatment that works to reduce pain and muscle tension, while simultaneously improving mobility. • Your physical therapist will insert a sterile acupuncture needle through the skin, into the underlying tendons, ligaments, or muscles that have been affected, in order to relieve pain, decrease muscle tension, and improve mobility. HOW CAN DRY NE E D L I NG H E L P? • Proven to t reat numerous musculoskeletal issues, dry needling enhances the body’s ability to heal, ultimately reducing pain in the process.

• Manual Therapy • McKenzie Method • Myofascial Release • Selective

Manipulation • Therapeutic Exercise • Therapeutic Taping

Movement Screening

• Graston

Technique

HEALTHY RECIPE THE BEST GUACAMOLE EVER

PATIENT SUCCESS SPOTLIGHT I was unable to sleep through the night because of the pain. I tried another clinic, but they couldn’t communicate with me due to a language barrier. Trinity had treated my husband, and offer to provide me with a translator. Physical therapy made a big difference and I am now able to take care of chores and sleep through the night without pain medications. My life has returned to normal because of your compassion, attention, and care.” - T.C.

• 1 tbsp fresh lime juice • 3/4 tsp salt • 2 ripe peeled avocados • 2 jalapeño peppers, seeded & finely chopped • 1 garlic clove, minced

Ingredients: • 3 tomatillos • 1/3 cup chopped onion • 1/3 cup chopped plum tomato • 3 tbsp chopped cilantro

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.

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO IMPROVE YOUR POSTURE

MICAH BILLINGSLEY Physical Therapy Assistant

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. Hold for 20 seconds and repeat 10 times. Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Micah is a recent graduate of the PTA program at San Jacinto Communi ty Col lege (South Campus). He also has a BS in Fitness and Human Performance from the University of Houston Clear Lake and has experience with inpatient rehabilitation, as well as a variety of outpatient rehabilitation, including aquatic therapy, manual therapy and Graston Technique. Before working at Trinity Physical Therapy, Micah was a long- time partner with H-E-B (over 10 years of customer service) and in his spare time enjoys songwriting, playing basketball, and various board games. He is currently engaged and is planning his wedding for January of 2021. We’ll identify the areas that we can help you improve and develop a personalized program to achieve your goals. Call (832) 224-4735 today! SCH E DU L E YOUR F R E E MOVEMENT SCREENING! Want to Improve Your... • Core Strength • Athletic & Fitness Performance • Continuing Rehabilitation • Prevention of Future Injuries • Overall Strength, Balance, Endurance, And Flexibility?

Exercises copyright of

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