Your Posture Has More To Do With Your Health Than You Think…

Maintaining good posture is not just about looking poised and confident; it actually plays a crucial role in your overall health and well-being. When you sit or stand with proper posture, you are helping to align your spine correctly, which can prevent issues like back pain, muscle strain, and even headaches. Poor posture, on the other hand, can lead to a range of health problems, including digestive issues, circulation problems, and even decreased lung capacity. So, next time you catch yourself slouching, remember that your posture is more than just a matter of appearances – it’s a key component of your physical health. Improving posture is a common goal addressed through physical therapy exercises. Proper posture can help prevent musculoskeletal issues, reduce pain, and enhance overall well-being.

When It Starts Affecting Your Health

Recognizing when your posture is affecting your health involves paying attention to physical cues and being mindful of how you feel. Everybody is different, but there are some common signs to look out for that alert that something is wrong.

Notice if you are slouching or hunching over, and make a conscious effort to sit or stand up straight. Remember to take breaks to stretch and move around to prevent stiffness and discomfort. Regular self-assessment and awareness of your body’s alignment, coupled with seeking professional advice if symptoms persist, can help you identify and address posture-related health concerns.

Be Sure to Watch out for:

  • Persistent back or neck pain
  • Discomfort in the shoulders
  • Headaches
  • Fatigue
  • Changes in body alignment (e.g., rounding shoulders, increased spinal curvature)
  • Stiffness and reduced flexibility
  • Difficulty maintaining a neutral spine position
  • Numbness or tingling in extremities
  • Changes in breathing patterns

Exercises and Stretches for Good Posture

Here are 7 physical therapy exercises that can contribute to improved posture:

 width= 1. Chest Extension Exercise:
– Sit or stand with your back straight.
– Place your hands behind your hips, elbows pointing outward.
– Gently arch your upper back backward, focusing on the mid-back region.
– Hold for a few seconds and return to the starting position.
– Repeat for 10-15 repetitions.

 

2. Chin Tucks:
– Sit or stand with a straight spine.
– Slowly tuck your chin to your chest, keeping your back straight.
– Hold for a few seconds and then return to the neutral position.
– Repeat for 10-15 repetitions.

 

3. Scapular Retraction:
– Sit or stand with your arms at your sides.
– Squeeze your shoulder blades together without shrugging your shoulders.
– Hold for a few seconds and then release.
– Repeat for 10-15 repetitions.

 

4. Cat-Cow Stretch:
– Here’s a classic back stretch. Start on your hands and knees in a tabletop position.
– Inhale as you arch your back, dropping your belly towards the floor (Cow position).
– Exhale as you round your back, tucking your chin to your chest (Cat position).
– Repeat for 10-15 repetitions.

 

5. Wall Angels:

– Stand with your back against a wall and your feet a few inches away.
– Raise your arms to shoulder height and bend your elbows.
– Slowly slide your arms up the wall, maintaining contact with the wall.
– Return to the starting position and repeat for 10-15 repetitions.

6. Plank with Proper Alignment:

– Get into a plank position with your hands directly beneath your shoulders.
– Keep your body in a straight line from head to heels.
– Engage your core and hold the position for 20-30 seconds.
– Gradually increase the duration as you get stronger.

7. Hip Flexor Stretch:

– Kneel on your right knee with your left foot in front, forming a 90-degree angle.
– Shift your weight forward, feeling a stretch in the front of your right hip.
– Hold for 20-30 seconds and switch sides.

 

It’s essential to consult with a healthcare professional, like a physical therapist, before starting any new exercise routine, they can provide personalized advice based on your specific needs and help monitor your progress. This is especially true if you have pre-existing medical conditions or concerns. Sign up for a free 10-min consultation with FPPT today your body will thank you for the extra care and attention you give it!

Sciatica Pain Treatment in Ridgewood: Discover Effective Solutions

If you are looking for sciatica treatment in Ridgewood, New York the information below will help you make a better decision as well as help you avoid unnecessary and expensive healthcare treatment.

What is Sciatica and Three Main Causes of Your Pain

Sciatica is a general term that describes pain that usually is felt in the lower back and radiates down into the buttock, thigh, and often the back of the leg.  It’s called sciatica because the pain is in the same area that the sciatic nerve is located (i.e. originating in the lower back, running through the buttock, down the back of the thigh and leg).

Sciatica Isn’t Just a Pinched Nerve

Some experts more specifically define sciatica as a pinched nerve root in the lower back that causes shock-like or burning low back pain combined with pain through the buttocks and down one leg, occasionally reaching the foot.

Important: doctors have done research decades ago that demonstrated that more than just a pinched nerve can cause radiating pain into the buttock and thigh.

What You Need to Know – Don’t Insist on an MRI Right Away

Sciatica pain can be severe and disabling.  Patients that experience sciatica pain understandably, want to know what’s causing the pain.  Magnetic resonance imaging or MRI does an excellent job of taking pictures of the spine, but here’s what you need to know. MRI tests often show “false positives”.  This means that while the pictures of your lower back may reveal something that doesn’t look right, in many cases, it is NOT the cause of the pain.  Consider the results of this scientific research report:

Imaging findings of spine degeneration are present in high proportions of asymptomatic individuals, increasing with age. Many imaging-based degenerative features are likely part of normal aging and unassociated with pain. These imaging findings must be interpreted in the context of the patient’s clinical condition.
Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464797/

This clinical research study is one of many research papers concluding an MRI shows a lot of age-related changes in the spine that are not likely to be the cause of your sciatica.

What to Do First – See One of Our Sciatica Pain Experts in Ridgewood 

If you are experiencing lower back pain with or without symptoms radiating down the back of your thigh, you should not immediately think that you have a serious diagnosis, no matter how bad the pain is.

Conservative, natural care, which is what we provide here at our practice, is what you should try first.  The advantages of seeing one of our physical therapy experts are as follows:

  • No waiting – In most cases, you can see us right away,
  • No side effects – In most cases, the treatment we provide has little to no side effects and can make you feel much better,
  • It’s more affordable – an average course of treatment cost much less than tests, injections, or surgery,
  • Seeing one of our physical therapists within 14 days means you’re not likely to need additional care, special tests, injections or surgery,
  • Seeing one of our physical therapists first means you are less likely to need addictive opioid drugs.

 

How Our Sciatica Specialists will Care for You

Each patient is different so here’s how our specialists will approach your sciatica:

  • An in-depth initial evaluation where we ask you about your pain, medical history, and current condition.
  • A detailed physical exam looking at movement, strength, flexibility, of the spine & nerves.
  • A personalized plan of care to meet your goals.
  • Patient education – details of what we’ve found during the exam and how we will help you address these limitations.
  • Manual Therapy – hands-on techniques for pain relief and to restore mobility.
  • Neuromuscular Reeducation to address restrictions, weakness, and range of motion
  • A Home Program – we teach you what you can do to optimize healing at home as well.
  • Modalities – specific treatments to address your pain if needed.

Start with Natural, Hands-on Care, from Our Caring Team of Professionals

Physical therapist directed care is proven to be an effective treatment approach for sciatica. For more information, call our clinics by visiting our home page. We look forward to helping you.

Next-Day/Same-Week Appointments are Available.
 
Give Us a Call or Text us at 619-685-9731 to Get Started
You can also call the specific clinic by visiting our home page for further information

Painful sciatica nerve symptom and pain diagnosis as a medical concept for a disease causing physical problems with 3D illustration elements.

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