Pro-Active PT: Life Doesn't Have to Be a Pain in the Neck

Health & Wellness The Newsletter About Your Health And Caring For Your Body

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LIFE DOESN’T HAVE TO BE A PAIN IN THE NECK

INSIDE: •Life Doesn’t Have To Be A Pain In The Neck • Understanding Your Neck Pain Head and neck pain is not the type of pain that you can push through and deal with for too long. For one thing, chronic pain in the head or neck is often associated with some sort of chronic health concern — one that you need to deal with, not ignore. (continued inside)

• Practice News! • Staff Spotlight

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

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LIFE DOESN’T HAVE TO BE A PAIN IN THE NECK

INSIDE: • Understanding Your Neck Pain • Healthy Recipe

• Practice News! • Exercise Essentials

(continued from outside) Secondly, when you are dealing with constant pain in your head or neck, it becomes difficult to concentrate. This can have a negative effect on your personal relationships, your career and more. The most common cause of neck or head pain is a muscle or joint problem. Working with a physical therapist can help you to identify the cause of the trouble and begin taking steps to correct the issue, allowing you to find relief from the pain without having to commit to long-term pain management — which often includes the use of pain medications that are potentially harmful to your health and not likely to work as well over time. Unlike pain medications that become less helpful the longer they are used, physical therapy provides long-term relief from pain by correcting the joint or muscle concern with targeted therapies like flexibility exercises, muscle strengthening techniques, and guided stretches that target core joints and muscles. Of course, not all neck or head pain is the same, so understanding the basics of what you are dealing with is the first step to achieving relief.

There are a lot of different types of headaches that you may experience, and each can be caused by its own different reason. For example, migraines can be caused by environmental factors, food allergies or even as a result of stress. There are headaches that can develop due to sinus pain and headaches that will develop when you are dehydrated. There are also headaches that will develop when you are exposed too long to loud noises. There is no singular fix for each of these different types of headaches, which is why attempting to treat every headache you experience with the same medication frequently doesn’t work. One of the most common causes of headaches that are easily treatable with physical therapy is radiating headaches, which are caused by stress in the joints and muscles of the neck. This causes pain to radiate from the top of the neck into the head, especially surrounding the ears. There are a lot of reasons why radiating headaches could develop, including as a result of lack of movement and stiffness in the neck. This buildup of irritation can be treated with regular physical therapy, especially through the use of massage and flexibility exercises that target the muscles in the neck.

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UNDERSTANDING YOUR NECK PAIN

In many situations, pain that develops in the neck can be associated with one of two major problems. The first is upper-back pain that begins to radiate into the neck. The second is arthritis. Physical therapy can be used to address both types of neck pain. Cervical arthritis causes frequent aches in the neck and shoulders. This pain is generally worse when there are sudden changes in weather or at the end of the day, and while over-the-counter medication may make the pain less severe, it won’t eliminate the pain entirely. The biggest problem posed by cervical arthritis is that the pain will typically cause a loss of range of motion in the neck, which actually increases your risk of injury as a result of a sudden movement and causes regular discomfort and frustration as you are not able to utilize your neck in the way you normally could. There are plenty of situations in which pain in the neck as a result of cervical arthritis grows so severe that it can cause chronic poor posture and even a reduction in height. Addressing the Core Problem The majority of neck and head pain can be helped with one simple strategy: strength building. It frequently happens that the absolute cause of the start of a pain in the neck or head is a result of poor posture or

quickened motion, and building core strength, as well as strength in the neck, can make a huge difference in your ability to handle tasks without experiencing chronic pain. Keep in mind that the neck and head are sensitive areas, so attempting to treat the pain at home can be dangerous and may not be effective. Working with a physical therapist is the safe way to ensure that you are practicing positive techniques to find relief from your aches and pains.

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Exercise Essentials Try this movement if you are experiencing neck pain.

ONE PAN HEALTHY SAUSAGE & VEGGIES

• 1/4 teaspoon red pepper flakes, optional • 1 teaspoon paprika • 1/2 teaspoon garlic powder • 1 tablespoon dried oregano • 1 tablespoon dried parsley • 1/4 teaspoon salt • 1/4 teaspoon pepper • Serve with: fresh parsley, quinoa/rice, lots of freshly grated parmesan

• 2 cups (1 small) red potato • 3/4 pound green beans • 1 large head of broccoli (1.5 cups)

Relieves Neck Pain

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SCALENE STRETCH Place your hands overlapping on your breast bone. Next, tilt your head upwards and away from the affected side until a gentle stretch is felt along the front and side of your neck.

• 1.5 cups chopped bell peppers 2 large or 6-7 mini sweet bell peppers • 9 ounces smoked sausage I use turkey or chicken, not ground sausage • 6 tablespoons olive oil

1. Preheat the oven to 400 degrees. 2. Line a large sheet pan with foil or parchment paper. 3. Prep the veggies: chop the red potatoes (pretty small pieces here so they will be tender in time), trim the green beans and halve (see video above recipe), chop the broccoli, chop the peppers into thick squares, and coin the sausage in thick slices. 4. Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat all the veggies and meat (I use this 15x21 inch sheet pan). 5. Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned. 6. If desired, sprinkle freshly grated Parmesan cheese over the veggies and sausage as soon as they come out of the oven. 7. Enjoy with rice or quinoa and fresh parsley if desired

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Staff Spotlight

Sarah Phillips Physical Therapist

Sarah and her husband Jordan are current residents of Sheridan, AR. They share their home with their 3 dogs Charlie, Layla and Dani. In her spare time Sarah likes spending time with family, playing with her dogs and Flea Market shopping. One day she

would love to visit every continent (except Antarctica)! She is involved in Awanas and life groups at her church and she also stays involved in school activities with her husband who teaches and coaches at Sheridan High School. Sarah graduated from UCA in 2017 and joined our team in May, 2018 and since has completed her certification in Dry Needling. Sarah is also very excited to announce she will be returning to her town of Sheridan as the Physical Therapist at our newest location Pro-Active Physical Therapy Sheridan! Sarah says she loves the atmosphere here and the genuine passion she and her fellow employees have for helping make patients better. When asked what her favorite part of the job is she says: “Seeing patients succeed and meet their goals. Some of the transformations we see make doing this job so much fun!” - Sarah Phillips

After providing Physical Therapy services for over 10 years, we are proud to announce... WE HAVE OPENED OUR 4TH LOCATION IN SHERIDAN!

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