Bullhead PT. Neck Pain & Stress

PHYSICAL THERAPY N E W S L E T T E R

IS STRESS THE SOURCE OF YOUR NECK PAIN?

PT CAN HELP! Did you know PT can even help neck pain from stress?

EXERCISE ESSENTIALS Try this exercise to relieve neck pain!

HEALTHY RECIPE Try this refreshing chicken recipe for your lunch break!

P H Y S I C A L T H E R A P Y N E W S L E T T E R

IS STRESS THE SOURCE OF YOUR NECK PAIN?

Stress-induced neck pain isn’t rare. It also isn’t psychological. Many experts think stress-induced neck pain is caused by physical factors— low, but constant, trapezius muscle activity. If your neck pain starts at the base of your shoulders, traveling upward, it may be stress-related. Causes of Stress-Related Neck Pain While stress alone can trigger neck pain, a few factors can make it worse. Office environments tend to create neck pain problems — as they confine people to chairs, bad posture, and little mobility. Driving often, too, can make your chances of stress-related neck pain higher. The U.S. National Library of Medicine suggests contacting a professional if you’re experiencing neck pain. Even if it’s caused by stress, untreated neck pain might later reveal muscle spasms, arthritis, bulging discs or even narrowed spinal nerve openings.

Does your neck hurt? You might be suffering from stress-related pain — also called a tension headache. During anxiety, muscles tense up. As muscle tension tightens, the back, shoulders, and neck are affected. The more pressure they cause, the more discomfort you get. Let’s take a closer look at stress-related neck pain. Is My Neck Pain Caused by Stress? Pain worsened by keeping your head in one place — like when you’re driving, or using a computer — is likely postural related neck pain. While neck pain has a slew of symptoms, its major symptoms, reported by Mayo Clinic, are: • Muscle tightness and spasms • Headaches • Decreased ability to move the head

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HOW PHY S I CA L T H E RAP Y CAN H E L P

by stress, it still needs attention. We’ll work side by side with your goals, creating the proactive, effective programs you need to achieve mobility once more.

Neck pain, fortunately, can be alleviated with physical therapy. Because neck pain is often caused by activity, different activities can cure it. Sometimes, this “activity” means “no activity.” Before you contact a professional, try reducing your neck movements. Sometimes, simply letting your neck muscles relax is enough. If you don’t see relief within two weeks, contact a professional. Physical therapists can target your pain’s source by examining your symptoms. Then, they can offer exercises that stretch, flex and relax your neck muscles. In time, your neck will become more resilient — giving you the comfort you deserve. Where after-care treatment is considered, custom-tailored neck exercises will assure your neck stays loose, limber and healthy. If you’re dealing with neck pain, you’re not alone. Call our office today, and schedule an assessment. Even if your neck pain is caused

If you’re suffering from neck pain, call Bullhead Physical Therapy at 928.704.2194 for more information or to schedule your consultation!

Sources

https://www.spine-health.com/blog/how-relieve-neck-pain-caused-stress https://www.everydayhealth.com/neck-pain/neck-pain-reduce-stress.aspx https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0027055/ https://medlineplus.gov/ency/patientinstructions/000802.htm

https://newsnetwork.mayoclinic.org/discussion/most-neck-pain-improves-with-self-care-time/ https://www.mayoclinic.org/diseases-conditions/neck-pain/symptoms-causes/syc-20375581

WHAT PATIENTS ARE SAYING!

EXERCISE ESSENTIALS Perform This Exercise To Relieve Neck Pain In Minutes!

“ Good people to work with – they know their jobs. I would recommend to others.” -Gerry N. “I love coming here because they are so caring, and they take care of my needs.” -Carla G. “Bullhead Physical Therapy is the place to be to become whole after an injury. They are talented therapists– kind, happy, concerned and ready to improve your health . I recommend BPTC to assist you to become a normal, healthy person. I thank the Lord for the great people at Bullhead Physical Therapy.” - Delora S.

BILATERAL SUBOCCIPITAL STRETCH While lying on a flat surface, put both hands behind your head, cupping the base of your skull with your thumbs. Tuck your chin downwards and apply a firm force up your skull with both thumbs to feel a moderate stretch in the back of the upper neck. Hold for at least 30 seconds.

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Learn more by scheduling your consultation at Bullhead Physical Therapy by calling 928.704.2194 today!

N E E D AN I MMUN I T Y - B O O S T I NG D I E T ?

The essential vitamins found within fruits and vegetables are key to making sure your immune system is as healthy as possible. VITAMIN C helps your body boost its production of the antioxidant that is required by the immune system to function optimally. Vitamin C increases your body’s production of interferon, which is anti-viral. Vitamin C is also thought to help boost the production of white blood cells, key to fighting infections. Fruits high in Vitamin C include grapefruit, oranges, tangerines, lemons, limes, kiwis and clementines. A single papaya has 224 percent of the daily recommended amount of Vitamin C. Red bell peppers contain even twice as much Vitamin C than citrus fruits.

Vegetables such as broccoli and spinach boast a good amount of Vitamin C as well as antioxidants. VITAMIN D is another effective supplement to help boost your immune system. Look for yogurt that is fortified with Vitamin D and that has a "live and active cultures" label. Vitamin D may stimulate your immune system and boost your body's natural defense against diseases. VITAMIN B6 is vital for supporting chemical reactions in the immune system and for the formation of new and healthy red blood cells. B6 also helps your body make interleukin-2 which helps direct the actions of your white blood cells. Poultry, such as chicken

and turkey, is high in Vitamin B6. Sunflower seeds are also packed full of Vitamin B6 as well as phosphorus, magnesium, and Vitamin E. VITAMIN E is key to a healthy immune system as it helps to regulate and maintain function. It can be found in sunflower seeds, almonds, avocados, and dark leafy greens. ZINC is also needed by our bodies to support a healthy immune system. Shellfish such as crab, clams, lobster, and mussels are all packed with zinc. Make sure to stick to the daily recommended amount of 11mg for men and 8mg for women, as too much could actually inhibit the immune system.

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HEALTHY RECIPE CILANTRO LIME CHICKEN & AVOCADO SALSA

INGREDIENTS

• 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil

For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced

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• 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt

INSTRUCTIONS

Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chickenmarinate for at least 15minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6min, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss tomix. Top the cilantro lime chicken with the avocado salsa and serve.

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