SouthSherbrook_Stay a Neck Ahead of Chronic Pain

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

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Stay A Neck Ahead Of Your Chronic Pain! • 5 Health Benefits Of Spring Cleaning! • Healthy Recipe • Now Available: Telehealth Services


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103-88 Sherbrook Street Winnipeg, MB R3C 2B3 Phone: (204) 774-9903 Fax: (204) 774-9927

Our Specialty Services: Massage Therapy, Fitness Centre, Physiotherapy, Athletic Therapy




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 American adults! More than two-thirds of U.S. 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 an accident, 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 the pain to become more severe and covering a wider range of the neck. 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. 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! For more support in finding relief from neck pain, talk to your physiotherapist. Call us at (204) 774-9903 today or visit our website at to schedule an appointment.


5 HEALTH BENEFITS OF SPRING CLEANING! 1. Allergy Symptom Reduction. A thorough cleaning can greatly reduce the amount of dust in your home, which is helpful considering dust mite allergies are the number one cause of bronchial asthma in the world. About 2.3 million Canadians have been diagnosed with asthma. A 2014 study found that cleaning and decluttering your home can help you avoid allergy symptoms and make you feel more healthy. 2. Cleanliness Produces Happiness. Maybe you don’t enjoy the process of cleaning, but the end result will leave you smiling. A2010 study found that having a cleanhome can improve your mood and reduce your risk of depression. Studies also show that doing housework for 20minutes can reducestress andanxiety by up to20percent. 3. Better Heart Health. If you’re looking for an easy way to support your heart health, just 30 minutes per day of light exercise (including low-intensity physical activities like household chores, vacuuming, mopping, and scrubbing floors) can

to someone else. Giving to others is an act that is associated with greater self-esteem, lower stress levels, and overall happiness. 5. Get a Better Night’s Sleep. Do you have trouble sleeping at night? In a recent poll, it was found that people who make their beds are 19 percent more likely to sleep well on a regular basis. Clean sheets with a fresh scent impacted 75 percent of those individuals polled. See what a difference spring cleaning canmake by cleaning the clutter fromyour roomand sleeping on some fresh sheets.

decrease your risk of heart disease by 24 percent. 4. Declutter and Do a Good Deed by Donating.


HEALTHY RECIPE SP I CY L EMON GARL I C BAKED T I L AP I A An essential part of a successful spring cleaning is getting rid of old items that are no longer used or worn. Apply the rule of thumb that if you haven’t made use of something in a year, it’s time for it to go. Fill bags and boxes of things, then donate themto a local charity so they can still be beneficial

We can help you get out of pain and back to living the life you deserve. Contact us today at (204) 774-9903 or visit our website at


Wash the tilapia fillets and pat them dry. Arrange the fillets in a baking tray. Mix lemon juice, butter, garlic, red chili powder, salt, and black pepper in a bowl. Pour thismixture over the tilapia. Arrange lemon slices in between the fillets. Pre-heat the oven to 180 degrees C (350 Degrees F). Bake the fish for 15-20minutes. Garnish with fresh parsley. Serve hot. Directions

• salt to taste • 1/2 tsp black pepper freshly cracked • 1 lemon cut into thin slices • 2 tbsp fresh parsley chopped

• 4-6 tilapia fillets • 1 tbsp lemon juice • 3 tbsp butter • 1 tsp garlic minced • 1/2 tsp red chili powder




• Nutritional Counseling • Orthotics • Therapeutic Exercise • Ultrasound • Fitness Centre • 1:1 Personal Training • Boot Camps

• Physiotherapy • Athletic Therapy • Ergonomic Training • IASTM • Kinesio Taping • Laser Therapy • Manual Therapy • Massage Therapy • Myofascial Release

We’re happy to announce that we’re back open and accepting patients again! If you’ve been struggling with your home exercises, ignoring that ache or pain that’s been resurfacing, or just need some human interaction, schedule your appointment with South Sherbrook today. You can take hold of the recovery you need with one-on-one personalized treatments, cutting-edge equipment, and hands-on manual therapy with a physical therapist who is focused on achieving your goals. We are also still offering Telehealth services for those who are unable to make it to the clinic. Begin your journey toward long-lasting pain relief today! Call South Sherbrook today at (204) 774-9903 or visit our website at



Ok, so this place is absolutely top- notch. Jason and his staff were

amazing in their care and knowledge to address my injury. I tore my adductor magnus in my groin (which is essentially like an Achilles tear or bicep tendon tear but in your groin) and was told by doctors it would be at least 3 months to just to get walking again normally…Jason had me back to full capacity and training in 3 months not just walking. This teamwas critical in the success of passing my special forces experience and preparing for one of the most extreme training exercises I have ever been through. Without them, I would not have been able to try out let alone graduate my class. To Jason and his team, you are amazing! I will recommend all to go and see them.” - Travis E.

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Keep up with your physiotherapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call South Sherbrook Therapy for an injury consultation. We will guide you so you can get back to the activities you love.

Soft Tissue Release Take a sock (or towel) and a tennis ball to perform this exercise. Place the tennis ball in the sock. Drape the sock over your shoulder so the tennis ball is against your upper back in a place where you have a tight muscle or localized pain. Now, lean against the wall so the ball presses directly on the affected area. Apply as much pressure as you can tolerate and so you can breathe comfortably. Hold it against that spot for 30 seconds to 2 minutes, or until the pain dissipates. You can roll your back up and down and side to side against the wall to create a self-massage effect. EXERC I SE ESSENT I AL S US E T H I S E X E RC I S E TO H E L P YOUR NE CK PA I N


Exercises copyright of

• WEDNESDAY | 9AM-6PM • THURSDAY | 9AM-6:30PM • FRIDAY | 9AM-6PM • SATURDAY | 10AM-2PM Massage: currently only Tuesdays, Thursdays, and alternating Saturdays

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

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