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Simple Steps To Improve Your Posture

November 19, 2020

Do you ever catch a glimpse of yourself in the mirror and immediately fix your posture? Or maybe your back starts hurting at work, only for you to realize you've been slouching in your chair all morning. The harsh truth is that most people have pretty poor posture, and throughout our busy lives, we have to find small ways to remind ourselves how to sit and stand properly. 

The Role Posture Can Play In Your Physical Health

It's no secret that we all look taller, slimmer, and more confident when we sit and stand up straight. However, the days can certainly drag on, particularly during the current pandemic when more and more people are working from home. When the exhaustion sets in, it can be hard not to fall into that slump (literally). 

However, it's important for us to remember that posture plays an important role in our physical health and well-being, and ignoring it can lead to many health issues, including:

  • Pain in the back and neck
  • Mild to severe headaches and migraines
  • Trouble with decreasing mobility
  • Bad balance
  • Digestion difficulties
  • Alteration of breathing patterns
  • Overall physical weakness

Why Do People Slouch?

With more people everyday working in careers that require little to no physical activity, we have seen many more cases of back and neck pain due to poor posture. Therefore, the reason why people most often slouch is two-fold:

  1. People slouch because they have sedentary jobs where they become easily bored, distracted, or engaged in their work - all of which usually result in the person sitting forward in their chair with their shoulders and neck hunched and no support on their lower back.

  2. In jobs where people are chained to their computers/phones/desks, it leaves little time for physical activity that you would naturally get in other more active jobs. Therefore, these people are usually weaker physically and therefore do not have the core strength to straighten their spine for such a long day.

How Can You Start Combatting This To Fix Your Posture?

Thankfully, there are many steps you can take right now to start improving your posture. 

  • When you sleep at night, use a better pillow that will fully support your neck.

  • Take breaks throughout the day to stretch your spine against a wall, lay flat on the ground, or do 2-5 minute exercises to strengthen your core like planks, sit-ups, or brief yoga exercises.

  • Try to get outside more where you can move freely and focus on aligning your spine.

  • Find seating that is supportive for your back and doesn't allow you to sink in and curl your spine.

  • Practice breathing exercises that help you sit up straight to take in full breaths.

  • Adjust your workspace at home or in the office and arrange it so you're not reaching too far for your computer or slumping over in an unsupportive chair. Lumbar support pillows can be helpful and make you more comfortable.

What A Physical Therapist Can Do To Help

Physical therapists study mobility and learn what parts of the body have to move for you to experience ease of motion without pain.  Though the exercises listed above are certainly a start, a physical therapist is the only one who can truly examine you and understand how to fix your issue.

At Ashburn Physical Therapy, our PTs will show you exactly what to do to fix your posture and alleviate your back, neck, and head pain. We know that you don't have to live with pain forever, and we want to help you lead the healthiest life you can. If you're interested in setting up an appointment at our clinic, contact us today.


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Ashburn Physical Therapy's COVID-19 Precautions

August 21, 2021
Throughout the COVID-19 pandemic, we have gone through highs, lows, and everything in between. With the safety for our patients and staff still the most pressing matter to us, we at Ashburn Physical Therapy are proud to offer treatments and amenities that allow for us all to feel a little safer in these trying times.

Staying Healthy, Happy, and Active In Summer

June 15, 2021
Ahh, summer. Though we here at Ashburn Physical Therapy love the summer months, we know how difficult it can be to stay active through the intense heat in Durham and Raleigh, NC. However, keeping up on our movement into the season is vital for the health of your joints, muscles, and your entire body overall. If you're someone who struggles with exercising in the heat, we've got you covered. Check out our list of tips we recommend to patients who want to stay active and healthy without risking heatstroke or other adverse affects caused by too much heat or sun exposure. 1. Drink LOTS of water - This probably goes without saying, but even so, we see so many patients particularly in the summer who are not getting enough healthy liquids. Though you can certainly have coffee, juice, and sports drinks, water is truly the most beneficial beverage to enjoy to truly hydrate yourself without the carbs and sugars in other drinks. If you're not a fan of water and drinking enough throughout the day is difficult, try adding a splash of lemon, cranberry, pomegranate, or your other favorite juice to a glass of sparkling water. 2. Ease into working out - If you're not someone who would typically go for a long run, then don't try to accomplish a mile sprint in 90 degree heat. To get your body used to the heat, start off with spending short amounts of time outside. Go for a walk, try outdoor yoga, or simply get out there and do a thorough stretch. Don't forget to bring your water! 3. Join a gym - Though gyms do generally have air conditioning in the summer, they are careful enough to not blast it. This way, you can feel comfortable with the temperature and your muscles are able to stay warm to avoid injuries. Generally speaking, this is often why working out in air conditioning (when you keep the air at a very low temp) is not advised - if the air is too cold, it's harder to warm up your body and keep it warm, which can cause you to more easily pull a muscle. 4. Schedule your workout - If you are planning to go for a walk or participate in an outdoor fitness class, schedule that time in the morning or the evening when the temperature is a bit more manageable. During the midday hours around lunchtime, the weather is incredibly hot, which makes you more likely to feel ill if you work out in this heat. 5. Dress appropriately - For those who are easing back into working out, wearing a hoodie with sweatpants while exercising outdoors is only going to make you heat-sick. No matter what a trainer may say, it's always more important to be safe while exercising than try to force yourself to sweat as much as possible by wearing thick, dark clothing. Instead, try shorts, thin leggings and t-shirts, and tank tops in light colors that don't keep the heat in.

Show Yourself Some Love This Valentine's Day

February 11, 2021
Each year when Valentine's Day rolls around, the air is filled with love. There's red and pink decorations in the office, teddy bears sitting on department store shelves, and candy simply bursting out of the grocery aisles. We all celebrate Valentine's Day in our own ways, and at Ashburn Physical Therapy, it's a day when we like to show love to ourselves and our bodies. Though this weekend may tempt you into indulging with lots of sugary drinks and treats, we have a number of ways that allow you to celebrate just as much while keeping your physical and mental wellbeing at the forefront of your weekend priorities. Take a look at our suggestions below and use them to treat yourself to a happy Valentine's Day! Find time to be in nature With the hustle and bustle we experience during the week, we could all use a break from technology, social media, the news, and everything else that bogs us down. Finding a quiet moment for a walk or hike can be a great stress reliever, which can also help in alleviating tension-related pain. 2. Make yourself a heart-healthy Valentine's Day mocktail Take care of your heart with a special mocktail for Valentine's Day! Our favorite recipe for a Cranberry Mocktail from Healthy Little Peach calls for cranberry seltzer water, fresh orange juice, cranberry juice, and lemon juice - plus a little lemon and mint to garnish! Refreshing and delicious, this mocktail is a healthy alternative to most cocktails. 3. Try a new yoga class We don't always have time to put ourselves first, but Valentine's Day of all days should be when we treat ourselves. A yoga class is a relaxed and fun way to get some exercise while giving your mind a moment of rest. Sign up for that class you've been wanting to try and give it a shot! Because it is a low-impact workout with lots of stretching, yoga is great for relieving tension in your body and giving yourself an hour to clear your mind. 4. Bake a delicious, chocolatey treat You can't celebrate Valentine's Day without a little chocolate. Try baking this recipe for a chocolate sheet cake. It has garbanzo beans in it (sounds weird, but you can't even taste them!) that makes it dense and delectable. Plus, with just a few other simple ingredients, it's a much healthier way to treat yourself to something sweet. 5. Relax with a massage We experience so much throughout the week that sometimes, it feels so nice to be pampered. Getting a massage has many health benefits, such as alleviating pain, tension, and promoting good circulation and blood flow. If you've been holding out on one, what better day to give your body the gift of a massage than on Valentine's Day? In addition to these suggestions, physical therapy is one of the ultimate ways to show yourself love this holiday. Our physical therapists at Ashburn create a positive, welcoming environment for all patients, and we can't wait to start getting you back on the road to healing. To make an appointment, give us a call today.

Enjoy The Holidays Without Forgetting Your Health

November 23, 2020
On Thanksgiving Day, there's much to be done. From food prep and cooking dinner to spending time with loved ones, it's easy to forget to exercise, eat well, and take care of yourself - especially when there's plenty of tempting food and drinks to keep you busy and distracted. However, we have some helpful tips for you to remember this holiday, as well as ways to incorporate exercise into your Thanksgiving celebration without having to excuse yourself for too much time. 1. In the morning, take a break before food preparation to do a simple yoga flow. This will not only give you a boost of energy, but it will also serve as a much-needed chance to breathe deeply and focus your mind before the day begins. 2. If you've been trying to watch your sugar, limit yourself to four drinks. It's a long day, and you deserve to treat yourself to a mulled wine or hot toddy; but, one drink can easily turn to many more, which ends up equaling far more sugar than you might intend to have. 3. If you're planning to watch the football game this year, make your own little game out of it - for every time the team you root against scores, do 10 push-ups. 4. In between meal courses, stand up to do a 30-second wall sit or 15 squats. Just remember to watch your form! 5. Help clean the kitchen! Clearing the table, putting away food, and doing the dishes will give you a chance to stretch your legs out and move your body after eating. 6. Go for a walk after dinner and play I Spy. Whoever loses has to do a full minute of jumping jacks. 7. Listen to your body - if you feel your back starting to ache, find a soft spot on the floor to do some press-ups and stretch out. 8. Once the long day is over, sit back with your favorite holiday beverage and use either the ice or heat treatment prescribed to you by your physical therapist. An Epsom salt bath is an excellent way to simultaneously enjoy some self-care along with some relief from muscle ache. Keeping Your Body Healthy & Happy No matter what, the holidays should be about fun and relaxation. Therefore, the exercises you do during this time to keep your mind and body healthy don't have to be high-impact to make a difference - they just need to make you feel good and accomplished. Whether you enjoy a walk in the evening to clear your mind or you feel more energized after you've cleaned the kitchen spotless, the most important thing is to continue doing the activities that keep your body in motion. From our family to yours, we at Ashburn Physical Therapy wish all our patients a very happy Thanksgiving holiday!

Managing Chronic Pain With An Anti-Inflammatory Diet

November 5, 2020
Let's face it - we all love junk food of some kind. Whether it's a few pieces of chocolate at night or a greasy cheeseburger for lunch, every one of us splurges on unhealthy foods sometimes. However, if you're living with chronic pain, changing your eating habits can have a tremendously positive effect.

Why Every Dancer Needs A Physical Therapist

October 29, 2020
Though many do not realize it at first, a physical therapist can often be a dancer's best friend. After all, in any athletic practice, there are bound to be injuries. When you have a trained medical practitioner by your side who can assess your ailment and pain properly, you're setting yourself on the right track to heal.

Busting The Most Common Physical Therapy Myths, Assumptions, & Misconceptions

By Joseph Ashburn • October 22, 2020
Have you ever considered physical therapy to help alleviate pain, but were reluctant to try it because of something you'd heard? You certainly wouldn't be the first! Thankfully, we're here today to debunk some of the myths, assumptions, & misconceptions about physical therapy that often deter patients who would greatly benefit from its effects. From insurance policies to treatment plans, we'll break it all down together. Let's get started!

Physical Therapy V. Chiropractic Care

October 15, 2020
We hear this question time and time again from our patients: what's the difference between a chiropractor and a physical therapist, and how do I know which one is right for me? The truth is that though many believe they are the same, they're actually quite different in how they approach treatment and care. PTs and chiropractors share a basic common goal: to relieve their patients' pain. Physical therapists do this by studying mobility & movement to understand how the body can and should move in order to not feel pain. After all, we know how much pain can affect your everyday tasks when something as simple as lifting an arm above your head hurts. Therefore, physical therapists examine the patient in terms of their muscle weakness, posture, gait, joint alignment, & improper ways of movement. From there, we create a specialized treatment plan to essentially re-teach our patients how to move, as well as how to stretch and gain strength in their weak areas to prevent future issues. We include manual manipulation in this treatment that is often similar to soft-tissue massage techniques. The great part about PT is that we don't just stop at appointments - we give our patients their exercise & movement plans to take home so that they can begin taking control of their treatment and pain. Different Approaches = Different Long-Term Results Chiropractic care, on the other hand, has a focus on the specific issues to do with the spine and joint alignment and how said alignment pertains to bodily health and proper function. Essentially, chiropractors perform realignments of the spine, which is where the cracking comes into play. By getting everything back to where it should be, nerve pressure and other issues are alleviated. However, because chiropractors are not licensed to treat the soft tissues of the body (ligaments, muscles, etc.), patients may still have issues that will not be resolved. The goal of physical therapy, on the other hand, is to use soft-tissue manipulation and mobility techniques along with an exercise plan to give patients the independence to not have to rely on a PT forever. Making The Right Treatment Choice For You At Ashburn Physical Therapy, we relieve our patients' pain with exercises targeting weak areas & areas of decreased mobility while also using hands-on treatment for muscle & joint manipulation. And, we do all we can to give you a treatment plan that works for the issues you're experiencing. Though a chiropractor appointment every few months may work for you, physical therapy could be a better long-term solution if you're ready to start getting back to your life without pain holding you back. To learn more about our services and see which physical therapy treatments are right for you, give us a call today or drop in for a visit. We can't wait to hear from you!
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