PelhamPhysicalMed_Relieving Stress Can Help Your Neck Pain

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

RELAX & MOVE FORWARD HOW RELIEVING STRESS CAN HELP YOU WALK AWAY FROM NECK PAIN

WWW.PELHAMREHAB.COM

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

WWW.PELHAMREHAB.COM (718) 823-3900

INSIDE: How Physical Therapy Can Help Neck Pain • Success Story • Healthy Recipe • Exercise Essentials • 3 Tips to Improve Your Nutrition This Fall

HOW REL I EV ING STRESS CAN HELP YOU WALK AWAY FROM NECK PAIN RELAX & MOVE FORWARD

factors — low, but constant, trapezius muscle activity. If your neck pain starts at the base of your shoulders, traveling upward, it may be stress related. Causes of Stress-Related Neck Pain While stress alone can trigger neck pain, a few factors can make it worse. Office environments tend to create neck pain problems — as they confine people to chairs, bad posture and little mobility. Driving often, too, can make your chances of stress-related neck pain higher. The U.S. National Library of Medicine suggests contacting a professional if you’re experiencing neck pain. Even if it’s caused by stress, untreated neck pain might later reveal muscle spasms, arthritis, bulging discs or even narrowed spinal nerve openings. Call Pelham Physical Medicine at (718) 823-3900. Our physical therapists can help you find the source of your neck pain and guide you along the way to achieve greater health.

Does your neck hurt? You might be suffering from stress-related pain — also called a tension headache. During anxiety, muscles tense up. As muscle tension tightens, the back, shoulders and neck are affected. The more pressure they cause, the more discomfort you get. Let’s take a closer look at stress-related neck pain. Is My Neck Pain Caused by Stress? Pain worsened by keeping your head in one place — like when you’re driving, or using a computer — is neck pain. While neck pain has a slew of symptoms, its major symptoms, reported by Mayo Clinic, are: • Muscle tightness and spasms • Headaches • Decreased ability to move the head Stress-induced neck pain isn’t rare. It also isn’t psychological. Many experts think stress-induced neck pain is caused by physical

Neck pain, fortunately, can be alleviated with physical therapy. Because neck pain is often caused by activity, different activity can cure it. Sometimes, this “activity” means “no activity.” Before you contact a professional, try reducing your neck movements. Sometimes, simply letting your neck muscles relax is enough. If you don’t see relief within two weeks, contact a professional. Physical therapists can target your pain’s source by examining your symptoms. Then, they can offer exercises that stretch, flex and relax your neck muscles. In time, your neck will become more resilient — giving you the comfort you deserve. Where after-care HOW PHYSICAL THERAPY CAN HELP NECK PAIN

treatment is considered, custom-tailored neck exercises will assure your neck stays loose, limber and healthy. If you’re dealing with neck pain, you’re not alone. Call one of our clinics today, and schedule an assessment. Even if your neck pain is caused by stress, it still needs attention. We’ll work side by side with your goals, creating the proactive, effective programs you need to achieve mobility once more. Sources: spine-health.com/blog/how-relieve-neck-pain-caused- stress everydayhealth.com/neck-pain/neck-pain-reduce- stress.aspx

ncbi.nlm.nih.gov/pubmedhealth/PMHT0027055/ medlineplus.gov/ency/patientinstructions/000802.htm newsnetwork.mayoclinic.org/discussion/most-neck- pain-improves-with-self-care-time/ mayoclinic.org/diseases-conditions/neck-pain/ symptoms-causes/syc-20375581 Call us today at (718) 823-3900 or visit www.pelhamrehab.com to learn more about how our services might benefit you. We will help you get moving and take a step toward a pain-free life.

SUCCESS STORIES

HEALTHY RECIPE TURKEY PUMPKIN CHILI

Each and every staff member

is caring and extremely attentive to all of their patients. They create an atmosphere of well-being, from the lovely ladies at the front desk, each and every physicaltherapist,aswellas the administration working behindthescenes. Ifyouare in need of physical therapy, IwouldrecommendPelham Physical Medicine.” - L. N.

• 2 cup chicken broth • 1 can pumpkin purée • 1 1/2 tsp ground cumin • 3/4 tsp chili powder • 1/2 tsp cinnamon • 1 tsp cayenne pepper • 1 lb ground turkey • 1 large onion

• 2 cloves garlic • 2 cans green chiles • 2 cans white beans • sour cream • shredded cheese (cheddar for an extra sharpness) • sliced radishes • fresh cilantro leaves

Directions In a slow cooker, whisk broth, pumpkin, cumin, chili powder, cinnamon, and cayenne. Add turkey, mix to combine. Fold in onion, garlic, chiles, and beans, and cook, covered, until turkey is cooked through, 4-5 hours on high or 6-7 on slow. Serve with sour cream, cheddar cheese, radishes, and cilantro. Courtesy: goodhousekeeping.com/food-recipes/a14898/slow-cooker-turkey-pumpkin-chili- recipe-wdy0115

EXERC I SE ESSENT I ALS USE THIS TECHNIQUE TO RELIEVE NECK PAIN

3 TIPS TO IMPROVE YOUR NUTRITION THIS FALL

Cervical Retraction

Stand with your back against a wall and with a rolled up towel behind your neck. Keep your eyes fixed ahead and your head upright. Tuck your chin like you are nodding “yes.” Draw your chin closer to the back of your throat. Repeat 10 times.

1. Make Herbs Part of the Season. Herbs tend to have higher levels of antioxidants and other phytonutrients than other types of vegetables. So even though we tend to eat them in relatively small quantities, herbs can add a lot of nutrition to foods. 2. Serve Up Some Soup. Getting into the habit of making a big pot of soup every weekend is a great way to improve your nutrition all week long. If you’re using a pressure cooker or slow cooker, they also need very little supervision while they are cooking. 3. Add Probiotics to Your Daily Intake. Probiotic foods help to promote the growth of helpful bacteria in your gut. Good gut bacteria can aid in digestion, nutrient absorption, and help you maintain a healthy weight.

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Alwaysconsultyourphysical therapistorphysicianbeforestartingexercises you are unsure of doing.

SHARE THE PATH TO BETTER HEALTH Do You Have Friends or Family Members That Have Trouble:

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral

� Sitting for long periods � Walking for long distances � Living active & healthy

� Moving without pain � Bending &moving freely � Balancing confidently & securely

Share the Benefits of Physical Therapy with a Friend! We appreciate your confidence and will do our best to help those you refer meet their health and rehab goals. Thank you to all of our friends who refer others to us!

• Therapy may begin with a full evaluation by a licenced physical therapist • In New York, up to 10 visits within 30 days is allowed, with some exceptions

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness

Don’t let your pain hold you back. Call us today at (718) 823-3900 or visit our website at www.pelhamrehab.com.

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