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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