Dresher PT: Neck Pain and Headaches

Dresher Physical Therapy Newsletter

HEALTH AND WELLNESS NEWS YOU CAN USE!

JUNE 2019

THE CONNECTION BETWEEN NECK PAIN AND HEADACHES

Headaches have a bad habit of making their appearance at the most inconvenient times. The middle of the workday, early in the evening when you have hours of responsibilities ahead of you, or even first thing in the morning when you are trying to pay attention to your morning meeting — headaches don’t care how important the work ahead of you is. When they start, they are hard to stop. (continued inside)

FREE EDUCATIONAL WORKSHOP TUESDAY, JUNE 25 TH @ 6:00PM

Details Inside

INSIDE : • The Connection Between Neck Pain and Headachess • The Problem With Posture

• Pro Tip Of The Month • Patient Success Spotlight

(215) 619-4545 FORT WASHINGTON

(267) 419-8160 BLUE BELL

HEALTH AND WELLNESS NEWS YOU CAN USE!

JUNE 2019

INSIDE : • The Problem With Posture • Exercise Of The Month THE CONNECTION BETWEEN NECK PAIN AND HEADACHES (continued from outside) There are all sorts of reasons why headaches may develop. From environmental factors like weather changes and exposure to certain perfumes or other scents, to stress and allergies, headaches happen to the best of us. However, there are some headaches that may be a bit more predictable than others. Factors like your posture, the type of mattress you sleep on, the pillow you use, or even the desk chair you sit in at work can all impact your risk for experiencing regular headaches because of the intricate network of nerves and muscles in your neck. When Neck Pain Leads to Headaches The majority of the time, neck pain starts out as a seemingly small concern. A crick in your neck here or there may start to develop more frequently, and before you know it, your experience of neck pain is something you are dealing with daily. It isn’t always the result of something large. While being in a car accident or experiencing another sort of injury

• Pro Tip Of The Month • Patient Success Spotlight

can definitely lead to chronic neck pain, the cause of the issue isn’t always as simple to identify. Sometimes it is a bad habit that you don’t really think twice about, like your habit of watching TV as you fall asleep, keeping your neck at an odd angle as you rest for the evening, or maybe as a result of your posture as you type at your desk every day, hunched over at the shoulders with your neck catching the brunt of your slouch. These poor habits are common, and most of us consider them to be harmless. Sure, you know it isn’t great for you, but what is actually going to happen? It’s a lot easier to slouch as you type, and who doesn’t want to catch a few late-night laughs as they fall asleep? But the reality is that these seemingly irrelevant habits could be putting undue stress on your neck, and if you aren’t careful, this could translate to regular and uncomfortable headaches that are difficult to get rid of. Look inside to learn more about our programs and say goodbye to aches and pain!

JUST CLICK ON THE "REVIEW US" TAB AT THE TOP OF OUR HOMEPAGE! TELL US ABOUT YOUR REHAB EXPERIENCE WITH DPT! WWW.DRESHERPT.COM

The Problem With Posture

MENSA Workout Two men, starting at the same point, walk in opposite directions for 4 meters, turn left and walk another 3 meters. What is the distance between them?

A) 2 meters

D) 12.5 meters

B) 6 meters

E) 14 meters

C) 10 meters

ANSWER IN BOTTOM LEFTCORNER OF PAGE

Grilled Shrimp Tacos HEALTHY RECIPE

Working with a physical therapist can help you to identify whether or not your headaches may be the result of neck pain or strain. One of the most common causes of headaches due to neck pain is forward head position. Forward head position means that when you are resting your head, you are continuing to hold your head slightly forward, which is a type of slouching position. You can identify whether or not you have a forward head position by standing straight against the wall and determining whether or not your head rests against the wall as your back does. If your head does not touch the wall when you are standing straight, then you aren’t fully standing up straight! As years go by and day after day you continue to hold your head in this forward position, you can start to experience pain as a result of strain in the muscles of the neck. When this is an issue, working with a physical therapist may be able to help. Stretching the muscles in your neck to alleviate neck strain can reduce the severity and regularity of your headaches. Stretching the muscles that have grown tight along the back of your neck as well as those along the shoulders can help you find relief from the tension that is causing your pain. When dealing with neck pain, it is important to remember that safety has to come first. While there are many simple activities you can try at home to begin stretching your neck muscles, working with a physical therapist is the only way to ensure that you are stretching in a way that won’t potentially lead to greater injury. For more information, contact us today. WE HAVE OVER 40 INSTRUCTIONAL VIDEOS ON OUR ONLINE DATABASE! VISIT WWW.DRESHERPT.COM AND CLICK ON THE VIDEO LIBRARY TAB AT THE TOP OF THE PAGE!

•1/4 cup extra-virgin olive oil •3 tbsp freshly chopped cilantro •Juice of 3 limes, divided •kosher salt •Freshly ground black pepper •1 lb large shrimp •1/4 head red cabbage, shredded •1/4 cup mayonnaise •1 tbsp sriracha •4 medium tortillas

In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.

Patient Success Spotlight

"I would recommend Sue and Dresher PT to anyone who needs help!"

“I started PT with a black boot and crutches. With 4 months of hard work and Sue’s help I can now do almost everything prior to my accident. Before PT I could not use steps or drive. Now all of that is behind me thanks to Dresher Physical Therapy and Sue’s help and patience. I would recommend Sue and Dresher PT to anyone who needs help!” - Jack S.

Pro Tip Of The Month

The use of a lumbar roll significantly reduces the stress and strain on your low back when sitting. Here are some step-by-step instructions for using a lumbar roll properly. 1 . Be sure you are sitting all the way back in your chair with your butt touching the back of the chair. 2. Insert your lumbar roll horizontally into the small of your back (also known as your “lordosis”, this is the inwardly curved portion of your low back). 3. The lumbar roll should comfortably support your low back and allow you to sit up tall and avoid slouching. If properly placed, the lumbar roll should allow you to relax your back muscles. 4. You may need to re-adjust the position of your lumbar roll occasionally. We recommend not sitting more than 30 minutes at a time without taking a standing/walking break. NOTE: There are multiple options for size, shape, and density of lumbar rolls. They even make inflatable lumbar rolls that are great for travel. Overall, our favorite brand is the McKenzie line of lumbar rolls. If you need help with choosing the correct size and shape for you, GIVE US A CALL… we can help!

NECK SIDE FLEXION STRETCH Stand with good posture and begin by slowly lowering your ear towards your shoulder as far as you comfortably can. Use your arm to guide your head slightly further until you feel a gentle stretch in your neck. Hold for 10 seconds, then slowly return. Repeat 5 times to each side. Perform 2-3x/day. Helps To Relieve Neck Pain Try this movement if you are experiencing neck pain. EXERCISE OF THE MONTH

Coupon Corner

Coupon Offer For NEW First-Time Customers ONLY Expires: July 12, 2019 (215) 514-0857 CALL FRANNIE DIRECTLY AT: $10 OFF 30-MINUTE MASSAGE! $20 OFF 1-HOUR MASSAGE WITH FRANNIE DIAZ, MASSAGE THERAPIST

www.dresherpt.com/videos.asp

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ATTENTION LOW BACK PAIN & SCIATICA SUFFERERS! NEW WORKSHOP COMING UP SOON!

• Do you suffer with back pain or leg pain when you stand or walk? • Do you have pain when you sit for long periods or drive? • Do you experience pain, numbness or tingling in your buttocks, groin or down your leg?

BACK PAIN & SCIATICA WORKSHOP

Dresher PT’s Blue Bell Office - 7 East Skippack Pike Suite 250, Ambler, PA 19002

*The Blue Bell office is located on the corner of Butler and Skippack Pikes, next to CVS and caddy-corner from the Broad Axe Tavern

FREE EDUCATIONAL WORKSHOP TUESDAY, JUNE 25 TH @ 6:00PM

Come to the Lower Back Pain Workshop and Learn: 1. The Biggest Mistake Low Back Pain Sufferers Make 2. The Three Most Common Causes For Low Back Pain 3. Strategies to Reduce Back Pain naturally without medication, injections or surgery

Call us today to reserve your spot at our FREE Lower Back Pain and Sciatica Workshop as there are a limited number of seats available! Call 267-419-8160 OR register online at: www.dresherpt.com Just look for the Workshops tab at the top of our homepage!

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GRASTON TECHNIQUE/HAWKGRIPS AT DRESHER PHYSICAL THERAPY

Dresher Physical Therapy now offers this innovative and proven approach to the treatment of “soft tissue” injuries — The Graston Technique. By utilizing one or more of six specially-designed stainless steel instruments, a physical therapist trained in The Graston Technique can more effectively detect and treat areas of scar tissue or adhesions in muscles, tendons or ligaments that can cause pain and dysfunction. In the healing process from injury, our bodies ultimately repair muscles, tendons and ligaments by laying down scar tissue, which is similar to the scar tissue that forms on the skin when you have scraped or banged it. However, scar tissue is not as strong or flexible as the normal, healthy, undamaged tissue. Over time, the scar tissue can excessively build up and become fibrous and knotted. This is can lead to pain and dysfunction. The Graston Technique instruments allow the physical therapist to better detect and treat these areas of scar tissue and adhesions. Unlike the pads of the fingers which compress tissue, the instruments separate the individual fibers of tissue and “comb” out the restrictions, which allows for deeper penetration in the tissue. The stainless steel actually amplifies what the hands can feel, just as a stethoscope amplifies what the ear can hear when listening to the heart and lungs.

Many injuries have been successfully treated using The Graston Technique, including neck and back pain, shoulder pain, wrist pain, knee pain, foot and ankle pain, tennis elbow, golfer’s elbow, fibromyalgia, tendinitis, shin splints, scar tissue injuries and trigger points. When the technique is combined with the necessary stretching and strengthening exercises as well as ultrasound, and heat/cold treatments, it provides a remarkable adjunct to the physical therapy rehabilitation experience and allows the patient to recover quicker and more completely. Additionally, The Graston Technique reduces the need for anti- inflammatory medication and may resolve chronic conditions once thought to be permanent. Dresher Physical Therapy is one of the few physical therapy facilities in the area that is trained in The Graston Technique. We are excited to offer a cutting-edge treatment that is changing the way soft tissue injuries are being treated. If you are curious about The Graston Technique, or still have lingering pain or discomfort from an injury, please do not hesitate to ask us if this technique is appropriate for you.

7 East Skippack Pike, Suite 250 Ambler, PA 19002 Phone: (267) 419-8160 Fax: (267) 419-8761 BLUE BELL

1075 Virginia Drive, Suite 200 Ft. Washington, PA 19034 Phone: (215) 619-4545 Fax: (215) 619-4555 FORT WASHINGTON

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