Hearts and Healthy Spines: Posture Solutions You’ll Love
“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 Goldman Physical Therapy 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:
- Postural Awareness: 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.
- Avoid Prolonged Postures: 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 Goldman Physical Therapy can help you get started. Call us to schedule your appointment today!
Say Goodbye to Pain – Get Started with PT Now!
Rediscover pain-free living at Goldman Physical Therapy—schedule your appointment today and take the first step toward feeling your best again!
Our Patients Get Great Results
“David Goldman is an amazing physical therapist – and human being. So much effort and emotional support during the critical recovery after my hip replacement surgery (I’m over 70). He is so knowledgeable and helpful – I saw great improvement with his therapy. Highly, highly recommend!”
-Sofya G.
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Stealthy Exercises To Do At Your Work Desk
If you have an office job, it’s essential that you take breaks from sitting. Prolonged sitting strains our back and neck muscles, leading to pain and other impairments.
One way to combat this is to set a timer to go off every 30 minutes to an hour, reminding you to stop what you’re doing and take a few minutes to move: for instance, get up and walk around the office or do some simple stretches.
But sometimes, that’s just not possible. Fortunately, these stealth exercises allow you to work your core and back muscles without drawing a lot of attention to yourself.
- Core Activation: Sit up tall in your chair with your pelvis tilted forward. Squeeze your core muscles tightly and hold for 15 seconds (don’t forget to breathe). Then, release and repeat. You can build the intensity by lifting one foot at a time as you engage your core.
- Seated Twists: Sit up tall with your core activated. Take a deep breath in. Then, as you exhale, twist to one side. There, take five deep breaths, then return to facing the front. Repeat the process on the other side.
- Chair Squats: If you don’t need to be super-stealthy, chair squats are a good way to get some movement in. Push your chair away from your desk so you can stand up without using your hands. Then move to sit back down–but stop right before you hit the chair. Repeat as many times as you need.
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These garlic parmesan stuffed mushrooms are a flavor explosion in every bite! Loaded with garlic, cream cheese, parmesan cheese and fresh herbs, these mushrooms will be the first appetizer to go at your next gathering.
Feel Better by Eating Better!
Garlic Parmesan-Stuffed Mushrooms
15 mushrooms
1 tbsp canola oil
2 tbsp garlic, chopped
½ tbsp kosher salt
½ tbsp black pepper
8 oz cream cheese, softened
¼ cup Italian breadcrumbs
½ cup shredded parmesan cheese, divided
2 tbsp fresh parsley, chopped
1 teaspoon kosher salt
1 tsp black pepper
fresh parsley, chopped, to garnish
Preheat oven to 350° F (180°C). Cut the stems off of each of the mushrooms and finely chop them, setting the mushroom caps aside for later. Heat the oil in a pan over high heat. Cook the chopped stems with the garlic, salt, and pepper for about six to eight minutes, constantly stirring. Remove from heat. In a medium bowl, combine cooked stems, cream cheese, breadcrumbs, half of the parmesan, parsley, salt, and pepper, mixing until evenly combined. Space out the mushroom caps evenly on a baking sheet, upside down. Spoon a generous amount of the cream cheese mixture on top of each mushroom. Top each mushroom with a sprinkle of parmesan cheese. Bake for 20 minutes. Garnish with a sprinkle of parsley, then serve!
Tips for A Heart-Healthy Valentine’s Day!
This year, don’t forget the most important Valentine of all: your heart! With February being the month of love and American Heart Month, here are a few tips to combine them into one fabulous celebration:
- Try a heart-healthy treat: Pomegranate seeds, good dark chocolate, and sweet strawberries are all delicious alternatives to candy hearts.
- Take a ballroom dance class with your sweetheart: Nothing’s more romantic than a sweeping waltz or sultry tango. But ballroom dancing is also a great cardio workout–making it the perfect date night for American Heart Month!
- Sink into a relaxing bubble bath: Stress contributes to cardiovascular disease, so this month, set aside time to rest and relax with a bubble bath. Dim the lights, burn a few candles, and settle down with your favorite romantic read.
Want more healthy heart tips this February–or any month of the year? Schedule an appointment with Goldman Physical Therapy today!
Meet Our Team
Dr. Aditi Patel, DPT
Doctor of Physical Therapy
Dr. Haylee Alonso, DPT
Doctor of Physical Therapy
