AgeWell PT: Neck Pain and Headaches

AgeWell Physical Therapy & Wellness Newsletter

N E W S L E T T E R

IS YOUR HEAD & NECK PAIN RELATED? If you experience frequent headaches, you know how painful and distracting they can be. Perhaps they develop in the middle of the workday, in the evening when you are trying to relax, or first thing in the morningwhen you are trying to pay attention during a meeting. (Read more inside...)

I N S I D E IS YOUR HEAD & NECK PAIN RELATED? UNCOVER THE ROOT OF YOUR NECK PAIN HEALTHY EATING IN THE NEW YEAR

AGEWELL PT IS CELEBRATING 15 YEARS OF PROVIDING INDIVIDUALIZED AND CARING PT TO EACH OF OUR VALUED CLIENTS!

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N E W S L E T T E R

IS YOUR HEAD & NECK PAIN RELATED?

When Neck Pain Leads to Headaches The majority of the time, neck pain starts out as a seemingly small concern. Perhaps it begins with a crick in your neck, and then before you know it, you’re experiencing daily headaches. It isn’t always the result of something large. While being in a car accident or experiencing another sort of injury can definitely lead to chronic neck pain, the cause of the issue isn’t always simple to identify. Sometimes it can be caused by a habit you may not even think of, such as your posture while sleeping or watching TV. If your posture results in your neck being placed at an odd angle or your shoulders being hunched over, your neck may take on too much strain and result in discomfort. These habits are common and many of us partake in them. While they may seem harmless at the time, they could be what’s leading to your neck pain and headaches. Fortunately, physical therapy can provide you with the resources you need to break these habits and get back to living your life comfortably. If you suffer fromheadaches and neck pain, you still have options. Call TODAY to schedule with AgeWell Physical Therapy!

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Whatever the case may be, we understand how much they can affect your daily life.

There are many reasons why headaches may develop. A few common reasons include, but are not limited to: • Environmental factors, such as weather changes or exposure to certain perfumes. • Sleeping habits, such as the mattress you sleep on or pillow you use. • Ergonomic factors, such as the chair you use at work. • Stress. • Allergies. • Posture. • Previous injury to the neck. All of these factors can impact your risk of experiencing regular headaches, due to the intricate network of nerves and muscles in your neck.

Get Moving Today with AgeWell Physical Therapy! • Call 516.488.8808 to talk with your physical therapist!

UNCOVER THE ROOT OF YOUR NECK PAIN

Working with a physical therapist can help you to identify whether or not your headaches may be the result of neck pain or strain. One of the most common causes of headaches due to neck pain is a forward head position. Forward head position means that when you are resting your head, you are continuing to hold your head slightly forward, which is a type of slouching position. You can identify whether or not you have a forward head position by standing straight against the wall and determining whether or not your head rests against the wall as your back does. If your head does not touch the wall when you are standing straight, then you aren’t fully standing up straight! Poor posture adds consistent strain day after day and is the biggest reason why people tend to experience neck pain. When this is an issue, working with a physical therapist can help. Stretching the muscles in your neck to alleviate neck strain can reduce the severity and regularity of your headaches and overall discomfort. Stretching the muscles that have grown tight along the back of your neck, as well as those along the shoulders, can help you find relief from the tension that is causing your pain. Your physical therapist will also teach you proper posture, so you can avoid additional strain on your neck in the future.

When dealing with neck pain, it is important to remember that safety comes first. While there are many simple activities you can try at home to begin stretching your neck muscles, working with a physical therapist is the only way to ensure that you are stretching in a way that won’t potentially lead to greater injury. If you are looking to alleviate your neck pain and headaches so you can get back to living your life comfortably, contact us to schedule a consultation today! We’ll get you started on the road to relief. Contact AgeWell Physical Therapy today to schedule a consultation and get started on the first steps toward neck pain relief!

HEALTHY RECIPE: ROASTED BRUSSEL SPROUTS & CARROTS

INGREDIENTS • 3/4 lb. Brussels sprouts, trimmed and halved

• 1 tsp. chopped rosemary leaves

• 1 tsp. chopped thyme leaves

• Kosher salt

• 2 large carrots, peeled and sliced into 1/2” pieces

• Freshly ground black pepper

• 2 tbsp. extra-virgin olive oil

• 1/2 c. toasted pecans

• 1 tbsp. balsamic vinegar

• 1/2 c. dried cranberries

INSTRUCTIONS Preheat oven to 400°. Scatter vegetables on a large baking sheet. Toss with oil, balsamic vinegar, rosemary, and thyme. Season with salt and pepper. Bake for 20 to 25 minutes, until the vegetable are tender, shaking the pan halfway through. Before serving, toss roasted vegetables with pecans and cranberries. In a large bowl, toss vegetables with oil, balsamic vinegar, and herbs. Season with salt and pepper. This dish is perfect for your Thanksgiving vegetable side dish.

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Resolution 1: Eat More Omega-3s - Getting more foods rich in omega-3 fatty acids might just help you keep your blood pressure down. Research suggests that omega-3s can help improve your mood, which we all need a little help with in the short, dark days of winter. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Opt for walnuts and flax, which are good non fish sources of omega-3s. Resolution 2: Pile On The Veggies - The majority of people don’t eat the daily recommended 3 or more servings of vegetables, according to a recent report from the Centers for Disease Control and Prevention. Roasting vegetables caramelizes their natural sugars so they taste fantastic. It’s an easy way to cook veggies for dinner—pop a pan of them in the oven and make the rest of dinner while they roast. Resolution 3: Up Your Fiber Intake - Getting enough fiber may help prevent cardiovascular disease, type 2 diabetes and a number of cancers. And eating more fiber may help you slim down. But the average person eats about 14 grams a day— the recommended daily intake is 21 to 38 grams. One of the easiest ways to up your fiber intake is to eat more whole grains. Quinoa, whole-wheat couscous, bulgur and polenta are all quick-cooking options to add to your weeknight repertoire. Resolution 4: Eat Less Meat - A popular reason to cut back on meat is for environmental reasons, but you’ll be helping your heart too. When you replace meat with soy, you’ll naturally eat less saturated fat. While tofu might not have a real “flavor,” that’s what makes it so versatile—it soaks up the flavors of a stir-fry sauce or marinade like a sponge, making it taste terrific! Resolution 5: Rein in Your Sugar Addiction - We eat too much sugar. We consume 355 calories—or 22 teaspoons—of added sugars a day. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time by choosing treats that are naturally sweet like fruit. HEALTHY EATING IN THE NEW YEAR 5 HEALTHY-EATING RESOLUTIONS

RECEIVE THERAPY IN YOUR HOME! AgeWell PT and LiveWell OT offer in-home physical therapy and occupational therapy services. If you have difficulty traveling or leaving your home, these services are for you! These services are also covered by Medicare. I N - OF F I CE SPECIAL TEST ING SERV I CES AgeWell PT offers in-house electrodiagnostic testing and musculoskeletal diagnostic ultrasound testing for all of our patients. We hope our therapy patients take advantage of these tests to improve their rate of recovery and therapy outcome.

CALL TODAY! 516.488.8808

REFER A FR I END!

E X E R C I S E E S S E N T I A L S HELPS RELIEVE NECK PAIN

Get a free gift whenever you refer a friend or family member to Agewell Physical Therapy. It’s our way of saying “Thank You!” for spreading the word!

Exercisescopyrightof

UPPER TRAPEZIUS STRETCH Make sure the hand of the side being stretched is tucked behind your body. Slowly bring your ear to the opposite shoulder and your chin towards your chest. Now look slightly over the shoulder being stretched.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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