“Stand up straight!” has been a refrain from parents throughout the ages, but is it really that important? Actually – yes, it is!
Many people assume maintaining proper posture is about appearance: looking tall and confident. In reality, improper posture can cause pain in your neck and upper back and put pressure on your spine, leading to an increased injury risk.
But what exactly is proper posture? It probably won’t surprise you to learn that it’s more complicated than merely standing up straight. Instead, it’s more about finding the right spinal alignment for your body – and that’s something the physical therapists at Beyond Therapy and Wellness can help you with!
If you’re struggling with persistent neck or back pain, it may be time to visit us for a postural assessment. We’ll help pinpoint any impairments or imbalances in your spine that might be causing problems and then provide strategies for maintaining your postural alignment throughout the day.
Call us to schedule an appointment for your initial consultation!
Understanding Proper Posture: Movement and Awareness is Key
Let’s get this out of the way first: There’s no universal “ideal posture” that will work for everyone. Even common advice like “stand up straight” isn’t particularly helpful: for one, no one’s spine is ever perfectly straight since it has a natural curve pattern. For another, you don’t spend your entire life standing still.
Rather than aiming for a non-existent “perfect” posture, you want to focus on two things:
People don’t set out to have bad posture. You might start the day telling yourself you’re not going to slouch – but then, as you get busy with other tasks, posture becomes the last thing on your mind. By staying more aware of your posture, you can more easily adapt to the various positions you have to hold throughout the day.
Your body wants to move. Holding the same posture for extended periods (even if you’re sitting up straight and have everything in alignment) is still going to cause problems! Rather than aiming for a “perfect” posture, make sure to change your positions throughout the day. Alternate between sitting and standing. Switch positions. Get up and move around. In short – try to stay as active as possible.
The Relationship Between Posture and Pain
Neck and back pain have several potential causes and contributing factors. Improper posture is often one of them.
When you lose your postural awareness and start to slouch, it puts extra strain on the muscles that support your spine, particularly the muscles in your neck and upper back. This can lead to overuse injuries that cause pain or restricted mobility.
Remaining in prolonged postures (particularly sitting) also puts extra strain on your back muscles. When you get up and move around – even if it’s just for a few minutes – you relieve that pressure. Staying active also helps strengthen the muscles of your back and core, which helps prevent common musculoskeletal injuries that can cause pain and dysfunction.
Physical Therapy’s Role in Improving Posture
When you visit us for your appointment, here’s what we’ll do to help you improve your posture and reduce your back and neck pain:
- We start with a comprehensive postural assessment. We’ll take a look at your posture when you’re sitting, standing, and moving, looking for potential areas of dysfunction. We’ll also take a complete health history and might run some additional screens, too, testing for strength, mobility, balance, and more.
- We help with any acute pain. Manual therapy techniques and targeted mobility exercises can help relieve your pain and help you get your body’s function back.
- We help strengthen any weak muscles: Targeted strengthening exercises will help correct any muscular imbalances stemming from improper posture, providing better support and stability to your spine.
- We offer personalized postural corrections: The final piece of the puzzle helps ensure lasting relief. We’ll provide a customized postural improvement plan that speaks to your unique needs and impairments.
Start Improving Your Posture Today!
Fixing improper posture isn’t a one-and-done affair, but a visit to Beyond Therapy and Wellness can help you get started. Call us to schedule your appointment today!
Join Us for a Healthier You – Book Today!
Come back to Beyond Therapy and Wellness and book your appointment today for personalized care and exceptional service!
Enjoy these festive Cranberry Sparklers — a bright, bubbly drink that brings just the right mix of tart and sweet to your New Year’s celebration. They’re refreshing, fun, and the perfect way to toast to new beginnings!
Enjoy This Healthy Recipe!
Cranberry Sparklers Mocktail
Ingredients:
- 1 cup cranberries (thawed if frozen), plus more for garnish
- 1/4 cup sugar
- 1/2 teaspoon orange bitters
- 1 750-ml bottle sparkling non-alcoholic dry wine, chilled
- Seltzer, chilled, for topping
Muddle the cranberries with the sugar in a small bowl until the cranberries are in small bits and the sugar is dissolved. Strain into a large liquid measuring cup and stir in the bitters. (This can be done a day ahead; cover and refrigerate.)
For each drink, add 1 ounce of the cranberry mixture to a glass filled with ice. Top with about 4 ounces sparkling wine and a splash of seltzer. Garnish with cranberries.
January Word Scramble
ioiearbnhtn
aoceeibrtln
seaeynwr
sneuoloirt
iplcmosy
orkrfsiwe
Answer Key
hibernation
celebration
new years
resolution
olympics
fireworks
5 Health Tips For The New Year
1. Shop Well For Yourself. It is more important than ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day.
2. Schedule Your Exercise. Your schedule will be very hectic this year, like every year. Schedule your workouts just as you would any other appointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week.
3. Just Say No. You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it.
4. Skip the Baking. Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars—this year, let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen.
5. Hydrate. Keep your water bottle with you at all times. You should be drinking eight 8-ounce glasses of water each day. One handy trick is to buy a 64-ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.
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Patient Testimonial
“Dr. Dominique and Dr. Lina were amazing and helped me through my pregnancy and postpartum with pelvic floor, deep core, ab separation, SI joint pain, SPD, and allllll the things! The office is easy to get a hold of and schedule with via text or call which is nice. Also very understanding and flexible when I’ve had to bring a kid with me. I believe every mama needs this and Beyond is a great place to do it!”
-K’Loni W.
