Heading Back to School? Let’s Get Your Posture Sorted Now!

“Stand up straight!” has been a refrain from parents throughout the ages, but is it really that important? Actually, yes, it is, especially as we head back to school this fall, where you’ll be spending more time hunched over a tablet or mobile device.

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 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 Marketplace Physical Therapy can help you with!

If you’re struggling with persistent neck or back pain, especially if you’re on your phone a lot, 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 school day.

Call us to schedule an appointment for your initial consultation!

Understanding Proper Posture

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: 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 hold throughout the day.
Avoid Prolonged Postures: Your body wants to move. Holding the same posture for extended periods (even if you have everything in alignment) will still cause problems! Change your positions throughout the day rather than aiming for a “perfect” posture. 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

Ignoring these two factors is one of the major reasons for the neck and back pain we see at our clinic. When you don’t practice good postural habits, you strain the muscles that support your spine, particularly those in your neck and upper back.

This strain can lead to overuse injuries that cause pain or restricted mobility, including an extremely common overuse injury called text neck.

Watching Out For Text Neck

With the rise of smartphones and other devices, more people have developed text neck, a repetitive use injury caused by a prolonged forward posture. This posture puts excessive strain on the neck, shoulders, and upper spine. If left uncorrected, text neck can contribute to chronic pain, headaches, and more.

With the start of school, you start using your devices for things other than texting, like studying or doing homework. This increased usage increases the risk of neck pain. Maintaining good postural habits–including taking frequent screen breaks–becomes even more important.

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 examine your posture when you’re sitting, standing, moving, and using your smartphone, looking for potential areas of dysfunction.
We help with any acute pain. Manual therapy techniques and targeted mobility exercises can relieve pain and help you regain your body’s function.
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 Before The School Year Starts!

Fixing improper posture isn’t a one-and-done affair, but a visit to Marketplace Physical Therapy can help you get started so you’re in good shape before classes begin. Call us to schedule your appointment today!

Say Goodbye to Pain – Get Started with PT Now!

Ready to feel your best again? Come back to Marketplace Physical Therapy and let us help you achieve your wellness goals—book your appointment today!

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Quick & Easy Healthy Recipe

Maple Roasted Root Vegetables With Pecans and Thyme

Savor the cozy, caramelized goodness of Maple Roasted Root Vegetables with Pecans and Thyme—a perfect blend of sweet, savory, and nutty flavors. This warm, rustic dish makes a delicious and nourishing addition to any late night cozy meal.

Ingredients:

1 red onion, sliced
2 large carrots, peeled and diced to 1″ cubes
2 large parsnips, peeled and diced to 1” cubes
1 large orange sweet potato, diced to 1” cubes
1 large purple sweet potato, diced to 1” cubes
1 bunch radishes, ends trimmed and halved
2 tbsp olive oil

4 tbsp maple syrup
1 tsp apple cider vinegar
1 tsp sea or kosher salt
1 tsp cracked black pepper
⅓ c chopped pecans
1 tbsp fresh thyme

Directions:

Heat oven to 425°F. Line two baking sheets with parchment paper and set aside. Combine olive oil, maple syrup, and apple cider vinegar into a small bowl or 1-cup measuring cup and whisk until smooth. Place the prepared root vegetables into a large mixing bowl. Pour the maple oil over the vegetables and toss until they’re evenly coated. Spread the vegetables evenly between the two baking sheets. Ensure that none of the vegetables are too tightly packed together. There will be residual maple oil at the bottom of the bowl, so pour that over the vegetables and toss on pan until evenly coated. Sprinkle the vegetables with salt and pepper. Transfer the baking sheets to the oven and roast for 20 minutes. Remove the sheets from the oven, stir the vegetables, then return to the oven and roast an additional 20 minutes. Remove the sheets from the oven one final time and sprinkle the pecans over the vegetables. Return to the oven to roast for 5 additional minutes. Remove the baking sheets from the oven and sprinkle with fresh thyme. Transfer to a serving bowl and serve immediately.

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Exercise of the Month

PRONE SHOULDER EXTENSION

Start by lying facedown on a table. Place a rolled towel under your forehead. Hold the dumbbell in one hand. Position yourself so that the arm holding the dumbbell is hanging off the table. Move your shoulder that is hanging off the table upwards slightly so that your shoulders are in line with each other. Keeping your arm straight during the movement, raise the dumbbell straight back so that at the top of the movement, your arm is parallel with your body. Lower the dumbbell back to the starting position with control.
3 Sets, 10 Reps. (Materials needed: towel, dumbbell)

8 Nutrition Tips for A Healthy Summer

Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm-weather favorites while keeping your nutrition in check with the tips below.

1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea.

2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.

3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day.

4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.

5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized.

6. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated.

7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels.

8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.