PhysioStudio_Life Doesn't Have To Be a Pain In the Neck

Newsletter for The Physio Studio

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER

LIFE DOESN’T HAVE TO BE A PAIN IN THE NECK

Head Pain 101 There are a lot of different types of headaches that you may experience, and each can be caused by its own different reason. For example, migraines can be caused by environmental factors, food allergies or even as a result of stress. There are headaches that can develop due to sinus pain and headaches that will develop when you are dehydrated. There are also headaches that will develop when you are exposed too long to loud noises. There is no singular fix for each of these different types of headaches, which is why attempting to treat every headache you experience with the same medication frequently doesn’t work. One of the most common causes of headaches that are easily treatable with physiotherapy is radiating headaches, which are caused by stress in the joints and muscles of the neck. This causes pain to radiate from the top of the neck into the head, especially surrounding the ears. There are a lot of reasons why radiating headaches could develop, including as a result of lack of movement and stiffness in the neck. This buildup of irritation can be treated with regular physiotherapy, especially through the use of massage and flexibility exercises that target the muscles in the neck.

Head and neck pain is not the type of pain that you can push through and deal with for too long. For one thing, chronic pain in the head or neck is often associated with some sort of chronic health concern — one that you need to deal with, not ignore. Secondly, when you are dealing with constant pain in your head or neck, it becomes difficult to concentrate. This can have a negative effect on your personal relationships, your career and more. The most common cause of neck or head pain is a muscle or joint problem. Working with a physiotherapist can help you to identify the cause of the trouble and begin taking steps to correct the issue, allowing you to find relief from the pain without having to commit to long-term pain management — which often includes the use of pain medications that are potentially harmful to your health and not likely to work as well over time. Unlike pain medications that become less helpful the longer they are used, physiotherapy provides long-term relief from pain by correcting the joint or muscle concern with targeted therapies like flexibility exercises, muscle strengthening techniques, and guided stretches that target core joints and muscles. Of course, not all neck or head pain is the same, so understanding the basics of what you are dealing with is the first step to achieving relief.

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NE CK PA I N 1 0 1 : UPPER BACK PAIN & ARTHR I T I S

In many situations, pain that develops in the neck can be associated with one of two major problems. The first is upper-back pain that begins to radiate into the neck. The second is arthritis. Physiotherapy can be used to address both types of neck pain. Cervical arthritis causes frequent aches in the neck and shoulders. This pain is generally worse when there are sudden changes in weather or at the end of the day, and while over- the-counter medication may make the pain less severe, it won’t eliminate the pain entirely. The biggest problem posed by cervical arthritis is that the pain will typically cause a loss of range of motion in the neck, which actually increases your risk of injury as a result of a sudden movement and causes regular discomfort and frustration as you are not able to utilize your neck in the way you normally could. There are plenty of situations in which pain in the neck as a result of cervical arthritis grows so severe that it can cause chronic poor posture and even a reduction in height. 6 7 5 9 6 2 7 9 7 5 8 4 3 8 1 6 3 4 4 7 5 3

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Addressing the Core Problem The majority of neck and head pain can be helped with one simple strategy: strength building. It frequently happens that the absolute cause of the start of a pain in the neck or head is a result of poor posture or quickened motion, and building core strength, as well as strength in the neck, can make a huge difference in your ability to handle tasks without experiencing chronic pain. Keep in mind that the neck and head are sensitive areas, so attempting to treat the pain at home can be dangerous and may not be effective. Working with a physiotherapist is the safe way to ensure that you are practicing positive techniques to find relief from your aches and pains. 3 7 5 4 7 9 2 5 9 1 6 2 4 4 3 3 7 2 7 2 4 3

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FUN & GAMES

Try this movement in order to stretch your upper neck. EXERCISE OF THE MONTH http://1sudoku.com n° 318548 - Level Hard

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n° 310547 - Level Hard

Stretches Upper Neck

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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. 9 7 1 4 6 2 5 3 8 1 7 6

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n° 36953 - Level Hard

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CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN

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• Move Without Pain

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

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

• 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt • For Avocado Salsa:

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 chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 minutes, 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 to mix. Top the cilantro lime chicken with the avocado salsa and serve. DIRECTIONS

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