HOW PHYSICAL THERAPY CAN HELP MY NECK PAIN
Neck pain, fortunately, can be alleviated with physical therapy. Because neck pain is often caused by activity or lack thereof, different activity can treat it. Physical therapists can target your pain’s source by examining your symptoms as they come on with various movements or positions. Then, they can offer exercises and manual treatments that will assist with mobilizing stiff joints in the region, stretching muscles in the region that are tense, and strengthening muscles in the region that are being under-utilized and causing alternative muscle groups to compensate for their lack of work. In time, your neck will become more resilient — giving you the comfort you need and deserve. If you’re dealing with neck pain, you’re not alone. Call our office today to schedule an assessment. Research shows that receiving physical therapy earlier for problems like neck pain (instead of medications, X-rays, MRIs and injections) will save you money and get you better, faster. We’ll work side by side with your goals, creating the proactive, effective programs you need to achieve mobility once more. www.physiosc.com
WHY YOU NEED 7-9 HOURS OF SLEEP
There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, it’s a recipe for chronic sleep deprivation. Just because you’re able to operate on six or seven hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spent an extra hour or two in bed. While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep. Signs that you’re not getting enough sleep. If you’re getting less than eight hours of sleep each night, chances are you may be sleep-deprived. What’s more, you probably have no idea just how much lack of sleep is affecting you. How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you’re in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived. Ways to decrease sleep deprivation: • Have a consistent bed-time and waking time each day of the week, regardless of whether it’s a working day or not
• Obtain and use blackout curtains and ensure that your bedroom is free of any ambient light from the street, screens or other electronic devices • Avoid screen time of any type (TV’s, phones, tablets, computers) for at least 30 minutes before the time you want to fall asleep • Develop a relaxing bedtime routine. Try some light stretching, yoga or meditation; read a book or take a warm bath just before bed to help calm down your nervous system and prepare it for sleep • Avoid drinking caffeine after lunch-time. Caffeine has a half-life of 6 hours, which means it’s still circulating in your system at 9 PM if you have a pick-me-up at 3 PM • Avoid stressful conversations just before bedtime • Refrain from drinking alcohol or smoking 3-4 hours before bedtime • Avoid taking sleeping pills • Avoid eating a large or spicy meal 2-3 hours before bedtime If you still have trouble sleeping well, talk to your doctor or healthcare professional.
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