Improving Posture After Breast Cancer Treatment
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- čas přidán 28. 06. 2024
- If you have been through Breast Cancer, following treatment you may have noticed your posture is not as good as it used to be. It is phenomenally common that posture is poor following Breast Cancer treatment, and there is more than one reason for this.
In this video I show you why posture becomes affected after Breast Cancer treatment, what poor posture we tend to adopt, how to improve your posture and what exercise we use to improve it.
Following Breast Cancer treatment, particularly straight after surgery, our chest wall (regardless of whether you have had a Lumpectomy or Mastectomy) can be tight and painful. We understandably want to avoid increasing pain, so we tend to "flex" or curve our posture forward to protect the front of our body. This posture shortens the muscles at the front of the chest wall (pectoralis muscle group), but it also impacts another major structure in our body that we often forget about - it stiffens the rib cage.
So we need to improve the flexibility of the pectoralis muscles, improve the mobility of the rib cage (and thoracic spine), but there are other reasons posture becomes affected after Breast Cancer. Women report that after Breast Cancer they feel the need to hide their new shape, particularly if you have had a Mastectomy (single or double - meaning one or both breasts removed). We get used to having breast tissue and proportionally a smaller tummy, but following treatment this shape can be quickly inverted to a flat or lopsided chest shape, and a larger tummy due to weight gain from Breast Cancer treatment (examples of weight gain include steroids, emotional eating, hormone blockers). So women tend to change their posture to "hide" this new shape. Similar to being the tallest kid in the class and slumping to make yourself shorter.
Long-term overprotection of the chest wall to avoid pain leads to deconditioning. Deconditioning simply refers to muscle wasting (atrophy) - in this case around our upper body (back and front) that are the major muscles helping sustain a good posture throughout the day. If the muscles that are supposed to be holding us up are weak AND tight, it will make it harder to adopt and sustain good posture. Many people following Breast Cancer may not have any major pain persisting after treatment is completed, but still adopt an 'overprotective posture'. So the body and brain are still trying hard to protect an area that is no longer painful.
The focus of this video is specifically improving rib cage mobility. I will do a separate video on stretching the muscle groups around the chest wall. The piece of equipment I use to improve rib cage mobility is a foam roller. They are inexpensive and can be purchased online. Using a foam roller to help improve rib cage mobility and ultimately posture is an exercise that can take as little as 30-40 seconds per day, and be performed 1-2 times per day.
SO IF YOU ENJOY THIS CONTENT and would like to see more then please subscribe to my CZcams channel which is completely free! Give it a big thumbs up and leave a comment - as I would love to hear from you and find out what Breast Cancer topics you would like to know more about.
I welcome you to ask questions, participate and join me as we explore the intricacies of Breast Cancer and help YOU return to your most optimal health following surgery, chemotherapy and radiation.
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Best channel on CZcams. Every single Breast cancer patient needs this channel ❤
So many of us going flat here in the US. Bilateral mastectomy with aesthetics in mind! We have these symptoms... not just radiation affects. You may see more of us flatties in your practice! Thank you so much for your videos!
Thank you so much for this video. I feel so seen. You addressed almost everything I needed
Thank you for your lovely feedback! I have a Private Facebook Group called 'The Compass Community' - a global online Breast Cancer Education & Support Network with weekly live education sessions and Q&A. I will be able to assist you more on this platform. Here is the link if you would like to join: facebook.com/groups/breastcancercompasscommunity
Thanks Jen, you described my symptoms exactly!
Reassuring when you know you're not alone hey!! Glad this video has helped you. Jen x
Great video Jen. Perfect timing for me :-)
Hi Gail! Isn't it funny how sometimes the right information pops up just at the right time! Thanks so much for your feedback Gail. Jen x
Can't wait t try it!
Thank you so much, this explains why I have pains on my back, rib, etc. I started having the pains after lumpectomy and radiation. The medical team couldn’t explain to me why I was having pains. God bless you , I really appreciate this video.
Thank you for your lovely feedback Nike! I've launched a new Private Group on Facebook - The Compass Community - a global online Breast Cancer Education & Support Network with free weekly live education sessions. I will be able to provide more interaction with everyone on this platform. If you would like to join please click on this link: facebook.com/groups/breastcancercompasscommunity
Thank u so much! I know understand more about my rib pain secondary to posture
Thank you so much for your videos. I’m 65 & have had poor posture since a child due to being big breasted. Now, 2 weeks after a double mastectomy, my upper back, rib cage, & pectoral muscles need help. Trying to correct a lifetime of poor posture for any improvement I will appreciate.
Thanks so much for your feedback Sharon! I hope you find the tips in this video really helpful towards improving your situation. Jen x
I don’t know why this almost makes me cry, but it does. I think it’s because I feel so seen by this video. 2 years after my bilateral mastectomy and radiation, my upper/middle back and neck cause chronic pain all the time and I get sharp pain periodically in my middle back on my radiated side. My doctors made me feel like I was making it up. This makes so much sense to me and gives me some hope! Do you think I can reverse some of this fibrosis even 2 years after surgery?
Oh Laura, thank you so much for your lovely feedback. It is so sad reading that your medical team have not paid attention to your symptoms. You should still be able to influence fibrosis 2 years post treatment. I treat women who had Breast Cancer 10-15 years ago and we can still make improvement on their fibrosis pain, scar pain etc. I've launched a new Private Group on Facebook - The Compass Community - a global online Breast Cancer Education & Support Network with free weekly live education sessions. We discuss Radiation Fibrosis a lot and I will do a Live on Posture soon too. I will be able to provide more interaction with everyone on this platform. If you would like to join please click on this link: facebook.com/groups/breastcancercompasscommunity
Thanks so much🙏💕
Excellent. Thank you.
Thank you for your lovely feedback! I have a Private Facebook Group called 'The Compass Community' - a global online Breast Cancer Education & Support Network with weekly live education sessions and Q&A. I will be able to assist you more on this platform. Here is the link if you would like to join: facebook.com/groups/breastcancercompasscommunity
THank you for sharing, i will begin this exercise as soon as I am cleared - only 3 weeks out from DMX - probalby need 1 more week to start.
Most helpful video with easy to understand instructions. I was noticing my poor posture after having a single mastectomy four weeks ago and wondering why. Now I know. This is just what I needed to know and start practicing. Thank you so much Jen.
Thank you Theresa! I've launched a Private Group on Facebook 'The Compass Community' - a global online Breast Cancer Education & Support Network with free weekly live education sessions and Q&A. There is much more interaction on this platform. If you would like to join please click on this link: facebook.com/groups/breastcancercompasscommunity
@@TheBreastCancerPhysio - Joined. Will be following closely.
Perfect!
Thanks Sabrina!! xx
Had a double mastectomy early March. Went to Amazon to buy a foam roller. There are some with grid pattern and some smooth. Is one more effective over the other. Never have had back pain till now so I’m assuming it’s from the mastectomy and therefore want to improve my posture. Thank you for making these videos.
Thank you so much 👍🏻👍🏻
My pleasure Diane! Jen x
@@TheBreastCancerPhysio I saw my oncologist yesterday and I’m going to therapy as soon as I get my referral . I’m so glad I found you, I live in chandler Arizona, I wished you weren’t sooooo far. I found that tube, the only problem is I can’t get on the floor, so I will try it on the bed. Your responses mean you’re very concerned and I really appreciate it ❤️
@@dianeperez3188 I do offer Telehealth if you have any issues after seeing the therapist Diane. There is always a way forward. I hope it goes well with the referral! Jen x
Hi what exercises do you have for breast tissue expander with possible nerve pain. My pain extends from my thoracic to my to my sternum . Ian pre radiation with one mastectomy and seven armpit lymph nodes removed.
How soon after surgery can this be started
If I choose to not wear a prosthessis after single mastecomy, is that going to negatively affect my posture?
Hi Carolyn! So sorry for my slow reply. Great question. The short answer is no, it won't affect your posture but I believe every woman who had a mastectomy should be given Education on how to improve their posture. Watch my video on How To Improve Your Posture After Breast Cancer.
When may we do this exercise? How many weeks after mastectomy? Thank u ms. Jen😊
Thanks for your question. As long as your wounds are completely healed then you can start. But make sure it is tolerable for you when you start. Jen :)
what is the diameter of the foam roller?
Hi Susan, 14.5cm. Also, I have a Private Facebook Group called 'The Compass Community' - a global online Breast Cancer Education & Support Network with weekly live education sessions and Q&A. I will be able to assist you more on this platform. Here is the link if you would like to join: facebook.com/groups/breastcancercompasscommunity