Health & Wellness Newsletter by South Toledo Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
4 EASY TRICKS TO RELIEVE A HEADACHE
1. Regular exercise. Migraine patients are at a slightly increased risk of stroke, and lack of exercise is a risk factor for cardiovascular and cerebrovascular disease. Vigorous, regular exercise can help reduce these risks. 2. Adequate sleep. Getting enough sleep on a regular basis is part of proper migraine maintenance that should be practiced to keep your headaches to a minimum. Sleep also includes darkness. Light, especially bright light, can cause an increase in migraine headache symptoms and can prolong a headache. 3. Balanced diet. Eating regular meals, avoiding foods that trigger headaches, and staying hydrated will also help reduce the pain and frequency of your headaches. If you suffer frommigraines on a regular basis, consider making one small switch to your
diet: more nuts. Nuts can work as both a pain reliever and a preventative method to stave off future onsets. Many varieties of nuts contain an important “ingredient” called salicin. Salicin is a pain blocking agent that’s present in many of today’s medications. Though you may want to reach for an over the counter pain reliever when migraines strike, choose nuts—they offer the same important ingredients. 4. Work on improving your posture. Keep your shoulders back, and have your head in a neutral position at all times. Always avoid standing or sitting in a hunched over position. This technique will help prevent headaches most frequently in a work environment.
Inside: • Relieving Neck Pain and Headaches • Head and Neck Pain: The Connection
• FREE Pain Analysis • Exercise Essentials • Patient Success Spotlight
Health & Wellness The Newsletter About Your Health And Caring For Your Body
RELIEVINGNECKPAIN&HEADACHES “Look Up To Life Without Aches or Pains!”
Inside: • Head and Neck Pain: The Connection
• FREE Pain Analysis • Exercise Essentials • Patient Success Spotlight
Headaches are such a common occurrence, that almost everyone can relate to the pain they cause. In general, headaches can develop for a wide range of reasons. They can be caused by a stressful day at the office, by poor posture, by sitting at a computer for too long, or they can just occur naturally. When it comes to the amount of pain and discomfort they cause, all headaches are not created equal. There are headaches that are mild and fleeting, and there are others that are intense and nauseating. Migraine headaches are on the severe end of the spectrum, and they can become chronic and debilitating. Headaches can typically be caused by different issues within the neck and it’s surrounding structures. The neck is a highly intricate area of the body, consisting of hundreds of muscles and nerves. The
joints in your neck allow for movement, while the discs in between the bones provide support and shock absorption. Depending on the cause of the irritation, any component of the neck can become strained and irritated, and this can lead to head and neck pain, including headaches. Headaches can easily be caused by different issues within the neck and it’s surrounding structures. The neck is a highly intricate area of the body, consisting of hundreds of muscles and nerves. The joints in your neck allow for movement, while the discs in between the bones give support and shock absorption. Depending on the cause of the irritation, any component of the neck can become strained and irritated, and this can lead to head and neck pain, including headaches.
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Head and Neck Pain: The Connection
When you think about having a headache, most people immediately start to blame stress or other environmental components. They then look to ease the pain with medication or by covering their eyes to get out of bright light. This may help in some instances, but when neck issues are the root of the pain, these remedies are not very likely to provide relief. If you are someone who holds tension in your shoulders, then your neck may become tense and tight after a stressful day, and this can lead to different types of headaches. An injury, whiplash, poor posture, and even being sedentary for extended periods can result in head pain. When neck problems are the root cause of your headache, medication and rest will not always fix the problem. Instead, you need to focus on alleviating tension in the neck with physical therapy. This can be achieved through a combination of stretching, manual techniques, and targeted modalities. To ease neck tension, you can attempt the following activities: • Try correcting your posture by holding your head straight on your shoulders. If you have forward head posture you are likely putting added stress on your upper body, and this could result in neck pain, head pain, and even back pain. You can determine if you have forward head posture by standing with your back against the wall and assessing your head placement. If your head is not against the wall, then you will likely need to improve your posture. • By stretching the muscles in the neck and back you can alleviate tension as well. Try completing static stretches with your head rotated to the right and left, as well as up, down, and with your ears toward your shoulders.
• The neck is a highly sensitive area of the body, and the intricate network of joints and nerves can allow for easy injury if stretches or exercises are not completed correctly. For this reason, it is especially important to receive guidance and clarity from your physical therapist prior to attempting any level of self-treatment. Engaging in stretches and attempting to undergo physical therapy at home without guidance from your PT could result in serious injury and further neck and head pain. At the end of the day, correct posture is very important for optimal neck and back health. If you are experiencing regular headaches, then it may be worth your time to try to improve your posture by making a concerted effort to keep your shoulders back and your head in a neutral position. For guidance and tips on improving your posture, and for other strategies that can help you overcome neck and back pain, consult with our physical therapists at South Toledo PT!
Healthy Recipe: Red Snapper Arugula Salad
Ingredients • 4 tbsp extra-virgin olive oil
• 6 (6-ounce) red snapper fillets • 1/4 tsp black pepper • 5 ounces baby arugula • 1/4 cup sliced red onion • 2 ounces pecorino Romano cheese • 6 lemon wedges
• 1 tsp grated lemon • 1 tbsp lemon juice • 1/2 tsp minced garlic • 3/4 tsp kosher salt
Directions Combine 3 tablespoons oil, rind, juice, and garlic in a large bowl, stirring well with a whisk. Stir in 1/4 teaspoon salt. Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add 3 fillets, skin side down; reduce heat to medium, and cook 5 minutes or until skin is golden and crisp. Turn fillets; cook 3 minutes or until done. Remove fish from pan; keep warm. Wipe pan clean; repeat procedure with remaining oil and remaining 3 fillets. Add arugula to dressing; toss. Top with onion and cheese. Serve salad with fillets and lemon wedges.
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Refer A Friend
• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: DO YOU HAVE HEAD OR NECK PAIN?
Mention This Coupon To Receive A FREE Head/Neck Pain ANALYSIS
Do You Have Friends Or Family Unable To Do The Following:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle
Who Do You Know That Needs Our Help? If you know someone suffering with aches and pains, give the gift of health! Refer a friend or family member and receive a $35 Visa gift card! Just pass along this newsletter and have them call us directly to schedule an appointment. When they call have them mention your name to receive your gift card. www.southtoledopt.com
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Call Today! 419-380-9316
Exercise Essentials Try this stretch if you are experiencing neck pain.
Patient Success Spotlight
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.
“Before coming to South Toledo Physical Therapy I had been having headaches for years. I also had very limited motion in my neck and shoulders. After a few weeks, my movement began to improve and my headaches were becoming less intense and frequent. I now only get an occasional headache. I want to thank the staff at South Toledo PT for making my days far more enjoyable!” - Ann S. “I want to thank the staff at South Toledo PT for making my days far more enjoyable!”
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