PHYSICAL THERAPY & NECK PAIN
The good news is that there is actually a lot that you can do to support the healthy operation of your neck, thereby reducing the severity or frequency of your neck pain. Working with a physical therapist is the best way to address neck pain. During physical therapy, your neck pain will be addressed holistically, taking into consideration the initial injury that may have caused the pain to develop, but also any other habits, movements or compensations that may be contributing to the discomfort. Physical therapy takes advantage of strategies like massage, stretching and muscle training to reduce neck pain, and many of these strategies can be adopted in part at home or on the-go to help you address your neck pain when it is bothering you the most. Adopting healthier habits can have a big impact on your management of neck pain. These include: • Practicing improved posture
• Wearing recommended footwear • Using lumbar support in your desk chair or car • Exercising regularly • Engaging in regular stretching, like yoga One of the primary goals of physical therapy is to address whole-body well-being by encouraging improved overall health. In many situations, this includes improved flexibility and range-of-motion training, muscle building and strength training, and even in some cases, encouragement with cardiovascular activities and weight loss. At the end of the day, the best way to be free of neck pain is to prevent neck pain from developing, and working with a physical therapist can help you in this regard, as well. The tasks that you do every day can build up over time and cause a lot of stress on your body, and the neck and shoulders are some of the most common places to carry that stress. You may not even realize the impact that simple tasks that you do every day have on
your body and your experience of pain. Things like driving, lifting heavy objects — like packages at the front door or even your groceries — and repetitive movements like hunching over a keyboard at work can all seriously impact your neck pain. The longer you let neck pain linger and disrupt your life, the more difficult it becomes to treat. If you experience an injury, consult a physical therapist soon after the pain develops. Source: www.choosept.com/symptomsconditionsdetail/physical-therapy- guide-to-neck-pain-57 www.verywellhealth.com/pinched-nerve-headache-treatment-1719581
Healthy Recipe: Black Bean Veggie Burgers
Exercise Essentials Try this simple exercise to relieve your neck pain.
Helps Relieve Neck Pain
www.simpleset.net
FORWARD NECK TUCKS Sit with good posture then place one hand behind your head and slowly pull your head in the direction of your armpit. Hold for 15 seconds and repeat on each side as needed.
INGREDIENTS : • 1 (16 ounce) can black beans, drained and rinsed • ½ green bell pepper, cut into 2 inch pieces • ½ onion, cut into wedges
• 3 cloves garlic, peeled • 1 egg • 1 Tbsp chili powder • 1 Tbsp cumin • 1 tsp Thai chili sauce or hot sauce • ½ cup bread crumbs
INSTRUCTIONS: If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. Source: www.allrecipes.com/recipe/85452/homemade-black-bean-veggie-burgers
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