The Newsletter About Your Health And Caring For Your Body
4 Easy Tricks ToRelieveAHeadache 1. Regular exercise.
3. Balanced diet. Eating regular meals, avoiding foods that trigger headaches, and staying hydrated will also help reduce the pain and frequency of your headaches.
StaffSpotlight 2. Adequate sleep. Getting enough sleep on a regular basis is part of the migraine hygiene you should practice to keep your headaches at ease. Migraine patients are at a slightly increasedriskofstroke, and lack of exercise is a risk factor for cardiovascular and cerebrovascular disease. Vigorous, regular exercise can help reduce these risks.
4. Work on improving your posture.
Hold your shoulders back and your head level, parallel to the ground, instead of hunching forward. This technique helps improve headaches most frequent during work.
Mike Tejano, PT, DPT Clinical Director & Physical Therapist
Mike did his undergraduate work at the University of California, Santa Barbara, where he studied psychology and exercise and sports science. During this time, he discovered his passion for helping others through physical therapy, while working as a physical therapy aide. He followed this passion, receiving his Doctorate in Physical Therapy from Western University of Health Sciences, graduating with honors. During his studies, Mike completed clinical rotations at Saddleback Memorial Hospital Inpatient/Outpatient Rehabilitation and Hoag Memorial Hospital Outpatient Rehabilitation. During these experiences, he worked closely with diverse populations including geriatrics, high-level athletes, and patients with serious medical conditions in the intensive care unit. He enjoys treating a wide variety of orthopedic and neurological conditions including sports injuries, post-stroke rehabilitation, and balance disorders. With his free time, Mike enjoys being active and exploring the outdoors with his wife. His hobbies include water skiing, trail running, strength training, and soccer. He also enjoys furthering his knowledge and keeping up with the latest research and developments in the field of physical therapy. He takes great pride in educating his patients and developing personalized treatment plans to get his patients back to doing the things they love.
OCTOBER 2017 The Intecore Bulletin The Newsletter About Your Health And Caring For Your Body INSIDE: Is It Possible To Live Without Neck Pain & Headaches? Here’s What You Need To Do When Your Regular Treatment Plans Don’t Work Anymore
• Relief For
Neck Painand Headaches • Patient Success Spotlight
Quote of TheMonth:
Do you suffer from frequent neck pain and headaches? People literally live on acetaminophen and Ibuprofen for years because they constantly have a nagging headache, induced by muscle spasms in the neck. A concern with those who have frequent headaches, is an underlying neck problem that may go untreated. The Cause of Most Headaches Headaches can range from minor nagging pains, to full-blown migraines that knock you off your feet for a day or two. Any headache, whether tremendous pain or not, should be a warning sign that the muscles in your spine and neck may be too tight
and tense. Prolonged muscle tension may cause you to feel stiff and achy. One may feel pain in the shoulders, neck, upper back and even radiating out to the upper arms. Most people who have headaches complain about having neck and shoulder pain. The most intense pain usually lies directly in the back and upper sides of the neck. The pain then radiates into the shoulder area. This is why many people who have headaches treat themselves to frequent neck and shoulder massages. Physical therapy can help you to relieve the tightness and tension in your muscles, helping you live a happy, pain-free life.
“When you come to the end of your rope, tie a knot and hang on.” Franklin D. Roosevelt
Are You Looking For Relief FromNeck Pain &Headaches? The neck can be a hidden and debilitating source of headaches. Very often neck pain and headaches go hand-in-hand, leading to a miserable time coping with every day activities. According to the National Institute of Health Statistics neck pain and headaches are the second most common formofpainexperiencedbyAmericans,with 59% reporting it affected their enjoyment of life. Headaches are often grouped under the term “cervicogenic headache” meaning that the primary source is from the neck. problems, arthritis, muscular stress and even prior surgeries, the wear and tear on this critical region of your body can prove too much, resulting in pain. It is also possible that you may develop a narrowing of the spinal canal itself. Since the spinal cord runs through the spine, a narrowing of the canal or where the nerves exit, can lead to a condition named spinal stenosis.
There ismuch thatcanbedone to treatneck pain and headaches. Our expert physical therapists have years of experience helping people with neck pain and headaches. By finding the root cause of your neck pain and headaches we can relieve your pain quickly, reduce the need for medication and get you back to the activities you enjoy. Discover how our team of specialists at Intecore Physical Therapy can eliminate your neck pain and headaches allowing you to live a happy, active and pain-free life. Call today for more details!
If you are experiencing these symptoms talk to us about how we can help
There are well mapped out patterns of headaches that come from the different parts of the neck, shoulder and upper back areas. The discs between your bones (vertebrae) and joints in the upper neck often contribute to headaches. Even headaches located in the forehead or behind the eyes are often referred pains stemming from problem areas in the neck and base of the skull. The joints connecting the top three levels of the neck handle almost 50% of the total motion of the entire neck.This means they absorb a lot of repetitive strain. These joints bear the main load of the weight of the head (about that of a bowling ball). With fatigue, poor posture, injuries, disc
• Difficulty turning your head from side to side • Pain at the area where the neck and the upper back meet • Poor posture • Neck or shoulder pain that interferes with your sleep • Stiff neck • Pain when reaching for objects overhead • Limited ability to exercise • Unable to work due to pain • Neck pain that radiates into your shoulders
Fall Crock Pot Recipe
Physical Therapy MEME’s
Simple Chili Recipe Ingredients • 1 1/2 pounds lean ground beef • 1 onion, chopped • 1 small green bell pepper, chopped • 2 garlic cloves, minced
• 2 (16-ounce) cans red kidney beans, rinsed and drained • 2 (14-1/2-ounce) cans diced tomatoes • 2 to 3 tablespoons chili powder • 1 teaspoon salt • 1 teaspoon pepper • 1 teaspoon ground cumin
Instructions Step 1
Cook first 4 ingredients in a large skillet over medium-high heat, stirring until beef crumbles, and is no longer pink; drain. Place mixture in 5-quart slow cooker; stir in beans and remaining ingredients. Cook at HIGH 3 to 4 hours or at LOW 5 to 6 hours. Step 2 Notes: If you want to thicken this saucy chili, stir in finely crushed saltine crackers until the desired thickness is achieved.
Have YouMet Your Deductible Yet? Have you met your annual insurance deductible? If you have, your therapy may be free. How do you check to see if your deductible has been met? You can call your insurance and ask them or you can call us and we will gladly check your benefits for you.
Patient Success Spotlight
“When I came in my neck was stiff after surgery. I went to Intecore for physical therapy and I learned how to exercise at home. Each treatment helped me so much. My therapist taught me how to become independent in daily life. I will continue everything everday. Thank you so much! Everyone is very friendly. You made me feel so comfortable.” - T.t. “They taught me to be independent in daily life!”
Ifyou,ora lovedone,hasbackpainorsciatica, joinus inafree informative workshop on common causes, treatments, and prevention of your back pain or sciatica. ‘Back Pain & Sciatica Workshop’ Aliso Viejo: Tuesday November 21st at 1pm Foothill Ranch: Tuesday November 21st at 1pm Orange: Tuesday November 28th at 6pm San Juan Capistrano: Wednesday November 29th at 6pm Call (949) 393-5346 to register. Space is limited - Call today to reserve your spot FREE BACK PAINWORKSHOP
Relieve Pain In Minutes Try this movement if you are experiencing neck pain.
www.simpleset.net SCAPULAR RETRACTION Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Hold for 8 count, repeat 8 times. Relax Your Shoulders
Andrew Vertson, PT, DPT, ATC Physical TherapistPage 1 Page 2 Page 3 Page 4
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