Stop Neck and Back pain NOW!

Get rid of neck and mid back

pain ASAP

Causes

There are several reasons for neck and back pain but

among the most common are improper and lack there of

movement of the neck and shoulders. Most modern jobs

are now sedentary and therefore can cause a multitude of

musculoskeletal disorders. This can create poor flexibility,

improper muscular control of the shoulders and neck, and

weakness in the cervical flexors and scapular retractors.

What we will discuss in this article are tips and even

exercises to improve and even prevent pain.

Upper Cross Syndrome

Upper Cross Syndrome is a simple way of looking at common muscular imbalances that most

individuals with desk jobs may present with. Tightness in the Upper Traps and Pec Muscles and

which form the 1st line, and weakness in the deep neck flexors and lower trap muscles creates

the crossing line. This represents a textbook complication of muscle imbalances.

What to do about it?

The answer is quite simple. How about we start with postural correction.

1. Relax your shoulders and have them slightly pinching (Think chest out)
2. Sit up straight and have your chin tucked closer to your neck.
3. Keep your computer screen eye level and keep your elbows remain at your side
4. Try and get up and move frequently. Even though this may be the optimal posture,

it is very important to keep moving - your next posture is the best posture - So stay moving!

Prevention and Exercise

Let’s take a look at some exercises that can help prevent and even relieve neck and back pain.

1. Pec Stretch -Lean into a doorway at shoulder level - Hold for 20 seconds for 3 reps

2. Shoulder Pinches - Pinch your shoulders together and downward, hold for 3 seconds and repeat 10 times

3. Chin Tucks - Draw your chin toward you neck and head level, hold for 3 seconds and repeat 15 times

  

Conclusion

These exercises can be performed several times a day especially during the work day.

Remember that movement is life and although correcting your posture can help, staying active

throughout the day will truly relieve your pain. If you continue to have issues it is

important that you discuss them with your physician or see a physical therapist.

Thank you for reading and for any questions please feel free to contact

Bonnette Elite Physical Therapy and Wellness.

Sincerely,

Dr. Alex Bonnette PT, DPT, OCS, CSCS

Dr. Bonnette is the owner and director of physical therapy of Bonnette Elite Physical Therapy

and Wellness. He has been in the healthcare industry for the past 8 years, providing treatment

and education to the Fort Worth Community. He is a Board Certified Orthopedic Clinical

Specialist. He currently has 2 clinics operating in West and South Fort Worth. Each clinic

is run by Doctors of Physical Therapy. For any questions please feel free to contact us.

www.fortworthphysicaltherapist.com

9628 Bartlett Circle, ste 300 Fort Worth, TX 76108 CALL TODAY (817) 862-9665

             

Tips to Finding the Right Physical Therapy Clinic for YOU

After speaking with several patients and other PTs I put together this list of attributes for finding the right PT clinic, enjoy!

1.      Treatment by a Physical Therapist

a.      Physical Therapists are now being educated to a Doctoral level and with that comes a vast amount of knowledge to assess and treat patients. In my opinion a Physical therapist should be the primary care giver. Too many clinics are passing off their patient to the assistant or aide and there is not enough direct contact with the PT. These places typically look to have high volume and thus distribute their patients among several employees. I find this unfair to the patient in which they are now under the guidance of at many times a high school or college student with minimal experience with rehab. This does not mean an aide or assistant should not complement the treatment, but simply means that the PT should hold the majority of one on one contact. I challenge the patient to ask before they start therapy if they will be with a Physical Therapist at every treatment.

2.      One on One Treatment with the Physical Therapist

a.      Again this relates to the previous topic, but again it is something that really is important for the patient. Like I said before many clinics opt for higher volume thus having the PT see 3-4 patients at one time. I have seen this and there not even be an aide or tech on site, so the PT is literally “treating” 3-4 patients at once. How a specialist in movement and rehabilitation provide adequate care among that many individuals is beyond me. If you are receiving less that 30 minutes of 1 on 1 time with your Physical Therapist then I suggest you look elsewhere for physical therapy if you are truly serious about reaching your goals.

3.      Attitudes and Personalities

a.      Well we all know there is nothing like going to a Doctor’s office and being treated by rude front desk staff or dealing with a stubborn physician, so why should you deal with a PT clinic any different. You’re in pain and that is the last thing you need to deal with. I have always been a believer that being positive is half the battle when trying to recover. Studies have actually shown that those people who are positive about their treatment and condition have better outcomes with pain and function. So being able to walk into a clinic and see a smiling, welcoming face can truly make a difference. This not only goes for the front office but especially the treating PT. I think it is important to find someone who not only pushes you physically but can interact socially. This in turn can motivate you to adhere to home exercises as well as actually looking forward to PT.

4.      Freedom of Choice

a.      Lastly, the Final and most important thing regarding a PT clinic is knowing that you have the choice of where to go. Many times Doctor’s offices will tell a patient they MUST go to a SPECIFIC PT clinic. This is simply not true and in fact if referred to as previously it is illegal. You as a patient have the right to chose where you will be treated. It is my advice to look up those PTs that are local, look at their reviews and websites, call and ask questions, and remember that it is your choice. Finding the right place will keep you on the right track for your full recovery.

Thanks for reading!

-Alex Bonnette PT, DPT, OCS, CSCS

Owner and Doctor Physical Therapy

Bonnette Elite Physical Therapy and Wellness