Neck pain is becoming a silent epidemic in today’s society as more people end up with terrible forward head posture and tighter neck muscles. The culprit is our addiction to technology, staring into the TV, computer screen or our smartphones. The good news is that you can do a lot to relieve your neck pain and get on the right path to a healthy spine.
Nebraska Orthopaedic Newsletter
Say Goodbye To Neck Pain Get Back To Your Life
Safely and Effectively!
• Say Goodbye To Neck Pain
• At Home Hydrotherapy
• 4 Tips to Quickly Relieve Your Headache
Nebraska Orthopaedic Newsletter
SayGoodbye to Neck Pain
“My experience at PT has been great. I came in with a lot of pain in neck and shoulder. It was hard to do my job without pain. Through the process of exercise and massage/manipulation I am able to perform my every day work tasks without difficulty. My therapist, Abby, has been great to work with throughout this process. The whole staff at Nebraska Orthopaedic Physical Therapy has been very accommodating.” Patient Success Story
Align your spine One of the most important things you can do is to improve your neck alignment. Be conscious of how you sit and stand throughout the day, keeping your head tall. This naturally pulls your spine into alignment.
Neck pain is becoming a silent epidemic in today’s society as more people end up with terrible forward head posture and tighter neck muscles. The culprit is our addiction to technology, staring into the TV, computer screen or our smartphones. The good news is that you can do a lot to relieve your neck pain and get on the right path to a healthy spine. The neck is extremely important in theoverallpostureof thebody. Where the head and neck move, so does the rest of the body. Changes in the alignment of your neck can cause a variety of symptoms such as neck tension, headaches, migraines and even radiating pain or numbness to the arms and hands.
Improve your upper neck motion
The upper neck accounts for over 60% of the total motion in the neck. It is also the area where many of the powerful shoulder muscles attach. Therefore, it is an area that becomes very tight. A simple exercise you can do to improve your neck motion, is the chin tuck. Simply stand or sit tall, then gently tuck your chin down until you feel a slight pressure or pull in the upper neck. Be careful to do this gently and talk to one of our experts if you are unsure of performing this exercise correctly.
Hands on relief One of the best ways to relieve the tightness in your neck muscles is with specialized gentle hands on therapy. Our physical therapists are experts in alleviating tight muscles and restoring normal neck joint motion. If you are suffering with neck pain, shoulder pain, or headaches, call us today and speak to one of our experts. Your neck will thank you.
402-620-4605 CALL TODAY! www.NEOrthoPT.com
4 Tips to Quickly Relieve Your Headache
Most everyone has experienced a headache at some point in their lives. In fact, over 10 million people in the US suffer with daily headaches. The vast majority of headaches stem from limitations with neck motion. Headaches result from the spasm of arteries in the scalp and sometimes, the brain. Different triggers can occur from chemical sensitivities to pH or sugar imbalances in the blood. Often, the spasms are caused by irritations of the muscles in the neck and scalp that trigger the nerves to go into overdrive, causing a dull ache or even sharp pain. Here’s what you can do to prevent headaches: 1. Watch your posture – Alignment of the neck and upper back is crucial to alleviating the strain on the neck muscles. Be conscious throughout the day of how you are holding your posture. Bring work up to eye level and make sure that your computer screen is high enough to alleviate neck strain. 2. Drink more water – A common cause of many headaches is dehydration. If you feel thirsty, then your body is already dehydrated. Avoid caffeinated beverages, as these are diuretics, causing you to lose water. Keep a glass of water next to your desk or in reach, and work to refill it 4-6 times during the day. 3. Balance your pH – The acidity of your blood can make you more prone to headaches and feeling tired. Make sure that you eat enough green vegetables, lean protein and avoid fatty or processed foods. Also, scale back on the coffee, as it is very acidic. Water also helps to balance your pH, so repeat step 2. 4. Exercise and therapy – Exercise helps to regulate your pH, reduce neck strain and improve your mood. If you find yourself suffering with headaches more than 2 times a week, then you should seek the expertise of our medical experts. These symptoms can be the result of an underlying problem with your neck and need to be treated.
The natural solution to headaches When you find that you are suffering with headaches or neck tension, come in for physical therapy or an adjustment. A few sessions can go a long way to helping you feel your best and learning what you can do to prevent your headaches from returning. Put down the Ibuprofen or Tylenol and pick up the phone to speak with one of our experts today!
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Relieve Neck Pain
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1 6 LEVATOR SCAPULAE STRETCH Grasp your arm on the affected side and tilt your head downward into the armpit. Use your opposite hand to guide your head further into the stretch. hold for an 8 count. Repeat 4 times on each side 2 8 9 4 4 8 2 3 5
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2 3 8 1 3 7 6 2 9 4 9 7 2 7 3 5 7 4 3 1 Soaking in Epsom Salt can be very helpful for the release of muscle aches and pain. It is important to remember the actual name of Epsom Salt is magnesium sulfate. Among magnesium’s many functions is it will reduce the rate of calcium binding after a muscle contracts as it competes for the same binding sites as calcium, which contracts a muscle. Simply put, this relieves tightness and soreness in the muscles. Something as simple as an Epsom Salt bath can be of great benefit in relaxing a tight muscle. It is easily done by • Adding 2 cups of Epsom Salt to a warm bath full of water. • Soak your neck in the bath for 15 - 20 minutes, allowing the magnesium to be absorbed through your skin. http://1sudoku.com n° 28718 - Level Medium
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Definition Hydrotherapy: Hydrotherapy, or water therapy, is the use of water (hot, cold, steam, or ice) to relieve discomfort and promote physical well-being.
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