CentralAvePhysio_Relieving Neck Pain

INSIDE: • Relief From Neck Pain Is Here • Is Your Neck Caused By Sleep Issues? • Success Story • Give Yourself an Immunity Boost • Healthy Recipe 302 Central Ave. N Swift Current, SK S9H 0L4 P: (306) 773-8313 F: (306) 773-8316 CONVENIENT HOURS! Mon-Fri | 7AM – 8PM @ CentralAvenuePhysiotherapy FOLLOW US ON


• Exercise Essentials • Specialist Spotlight

N E W S L E T T E R Caring for Your Body & for Your Health

ACHESANDSPRAINS.CA | (306) 773-8313


Neck pain can be both debilitating and terrifying. When you experience an injury that leaves your neck in severe pain, the thought of not being able to freely turn your head is overwhelmingly stressful. What’s more, the pain itself is unbearable, and since the neck is so sensitive to injury, it is important to be as careful as possible in finding treatment and solutions for the pain. It is incredible to realize how common neck pain is — especially among Canadian adults! More than two-thirds of adults will develop neck pain at least once in their life, and the reasons for the neck pain are as varied as the population of the nation itself. Injury, muscle strain and even stress can cause significant pain in the neck and upper back. If you aren’t careful, a neck injury can lead to chronic pain, and it is even possible for chronic headaches like migraines to develop as a result of regular neck pain. There are a lot of different ways that you can relieve neck pain, but the best treatment for your personal needs depends entirely on the type of injury that you’ve experienced. Here is a quick breakdown of what could be going on to cause your neck pain: If your pain is developing gradually over time and is not the result of any particular injury that comes to mind, then it may be a result of Degenerative Disc Disease . When this develops, you may experience chronic neck pain as a result of fluid-filled sacs that are becoming weakened over time as a result of stress and strain. Physiotherapy can help alleviate the pain from degenerative disc disease by helping restore blood circulation and improve range of motion in the neck.

This therapy is approached in a careful and deliberate way so as to not cause further pain in the neck region. Sometimes, neck pain develops after a particular injury, such as due to athleticism or even as a result of a car accident or a slip and fall accident. When this happens, your pain could be a result of a muscle strain or sprain. When this is the case, then using traditional methods like hot and cold therapy and targeted physiotherapy treatment can do a lot of good to alleviate the pain. However, attempting exercises on your own could also result in further pain. In some cases, Mechanical Neck Pain can develop as a result of a change in the neck joints. This may develop as a result of a disc collapsing, which causes the space between the bones to become narrow, often causing bones to strike one another, resulting in pain. When this isn’t addressed, mechanical neck pain can spread, causing thepain tobecomemoresevereandcoveringawiderrangeof theneck. Finally, neck pain is sometimes caused by Radiculopathy , which refers to pressure or irritation in the nerves of the neck, which alters the electrical signals in the neck, causing you to feel more pain throughout the day. Physiotherapy can help reduce the pressure and irritation surrounding the nerves, often offering immediate relief from pain and discomfort. These are just some of the frequent causes of neck pain. It is important that you never assume that your neck pain is being caused by one or another of these issues, and that you instead always work with a licensed and experienced physiotherapist to determine the precise cause of your pain and discomfort. You can be pain-free, today! Request an appointment by calling us at (306) 773-8313 or by visiting achesandsprains.ca.

F I N A L LY, N E C K PA I N R E L I E F: C A L L U S T O D AY T O S C H E D U L E Y O U R A P P O I N T M E N T !

IS YOUR NECK PAIN CAUSED BY SLEEP ISSUES? There is one more factor that often is not spoken about, but it’s a frequent cause of neck pain and discomfort: Sleeping Issues . Sometimes, sleeping in a certain position or sleeping on a mattress or pillow that is too soft or too hard will lead to neck pain. Oftentimes, this pain will appear to be chronic, as the sleeping issue is likely something that you experience day after day, causing the pain to return regularly.

It may be helpful to rule out sleeping concerns as a reason behind your neck pain by assessing your sleeping conditions and making any changes that you think may be necessary. Adjust how many pillows you sleep on, the position you sleep in or even your mattress! According to Tuck Sleep, mattresses with mid-level firmness ratings (4-6 out of 10) tend to help the most with alleviating pain, as they provide a balance between comfort and support. Mattresses that are too soft or too firm can actually increase pain levels during sleep, as they can create more pressure and target certain pain points on your body. For more support in finding relief from your neck pain, call us today at (306) 773-8313. Your physiotherapist at Central Ave Physiotherapy can help pin point the source of your neck symptoms and offer exercises that will help to relax your neck muscles as well as help your neck become more tolerant of activity.


SHARE THE BENEFITS OF PHYSIOTHERAPY! Do You Have Friends or Family Members That Have Trouble:


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

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

Tell Your Friends About Central Ave. Physiotherapy! We appreciate your confidence and will do our best to help those you refer meet their health and rehabilitation goals. Thank you to all of our friends who refer others to us!

My therapist was very knowledgeable and got me back

in tip top condition. Appointments were never behind schedule and I as always able to book my next appointment on the date requested.” – M.

(306) 773-8313 | ACHESANDSPRAINS.CA

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO RELIEVE NECK PAIN Inordertobehealthy,thereneedstobea largeemphasisonmovement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to fight infection and reduce the impact of viruses.Wearededicatedtohelpingyou livethebest lifeyoucan.During this time, ifyoucannotmake it toyourphysical therapyappointments, continue your exercises at home. We care for you and remember, you are part of our Central Avenue Physiotherapy family. GIVE YOURSELF AN IMMUNIT Y BOOST! THESE TIPS CAN HELP YOU STAY HEALTHY: 1. Wash your hands. 2. Avoid touching your face with your hands. 3. Decide to get up and get moving. 4. Make a habit of 20-30 minutes of physical activity a day. 5. Maintain a nutritious diet heavy on fruits and vegetables. 6. Take essential vitamins such as Vitamin C, D, and B6. 7. Aim for 8-9 hours of sleep each night. 8. Don’t smoke. 9. Drink plenty of water. 10. Take time to stretch. 11. Take frequentbreaks forbreathingexercises. Inhaleandexhale deeply. 12. Continue your home exercise program 2-3 times per week.

HEALTHY REC I PE SLOW COOKER COCONUT GINGER CHICKEN • 4clovesgarlicpeeled • 2 inchcubegingerabout30 grams,roughlychopped • 1smallsweetonionpeeled, quartered

• 2Tbspcornstarch • 1canbabycorncobs • 1cuppeasor frozenvegetables Spice Blend • 1/2 tspgroundpepper • 1 tspgroundcumin • 1 tspgroundcoriander • 11/2 tspground tumeric • 1 tspsalt • 2 tspcurrypowder (optional)

• 1Tbspoliveoil • 2Tbspbutter • 2.5 lbsboneless,skinless chicken thighscut into four • 2canscoconutmilknotshaken

Combinespicestogetherandsetaside.Inafoodprocessor,pulsegarlic,gingerand onionuntil it formsapaste. Inaskillet,heatoliveoilandmeltbutter.Addpureed aromatics and stir well. Cook for a few minutes, then add spice blend. Cook for 2-3minutes,stirringconstantly.Movearomatics toonesideof theskilletandadd chicken pieces. Cook chicken slightly on all sides and thoroughly coat it with the spices.Transfertheskillet ingredients intoaslowcooker.Removethecreamfrom the topof thecoconutmilkusingasoupspoonandsetaside.Pour theremaining coconutmilkoverthechickenuntil itbarelycovers it.Drainthecorncobsandchop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarch with coconutcream(previouslysetaside)untilsmoothandaddtothechicken,stirring well. Add frozen peas or other vegetables of your choice. Cook for another 1/2 houroruntil thechicken iscookedand thevegetablesarehot. Recipe Courtesy of Melissa @ www.blessthismessplease.com SPECIALIST SPOTLIGHT CINDY STECHYSHYN, B.Sc.P.T., B.Sc.P.E., CAFCI

Cindy graduated from the University of Saskatchewan with her Bachelor of Science in Physical Therapy with Distinction in 1996 and with her Bachelor of Science in Physical Education with Great Distinction in 1995. She purchased Central Avenue Physiotherapy in 2006 and became sole owner in 2018. She has a vast knowledge

Levator Scapulae Stretch Sit in a chair with the hand on the side of the neck to be stretched beneath you. (Alternatively, you can grab under the chair.) Use your free hand to gently pull your nose down toward your armpit so as to give your neck an extra stretch. Good stretch to use if you sit at a computer all day.

in the treatment and management of orthopedic conditions and specialized education for the treatment of Vestibular Rehabilitation and Concussion treatment and management. Cindy loves interacting with people and helping them to restore the life that they love. She helps to achieve this through physiotherapy management, education and injury prevention. Her skills include manual therapy, myofascial release, acupuncture, dry needling and therapeutic exercises. When not at work Cindy is very active with her 3 children and is often seen at the hockey rink, soccer pitch, ball diamond, swimming pool or golf course. She enjoys spending time with family and friends. To request an appointment with Cindy, contact Central Ave. Physiotherapy at (306) 773-8313 or visit our website at achesandsprains.ca.

Always consult your physiotherapist or physician before starting exercises you are unsure of.



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