The Newsletter About Health & Self-Care Health &Wellness
ARE YOUR HEADACHES CAUSED BY NECK PAIN?
INSIDE: • Are Your Headaches Caused By Neck Pain? • Why Physical Therapy? • Relieve Neck Pain In Minutes • Healthy Recipe
Health & Wellness The Newsletter About Your Health And Caring For Your Body
ARE YOUR HEADACHES CAUSED BY NECK PAIN?
Headacheshaveabadhabitofmaking theirappearanceat themost inconvenient times.The middle of the workday, early in the evening when you have hours of responsibilities ahead of you, or even first thing in the morning when you are trying to pay attention to your morning meeting — headaches don’t care how important the work ahead of you is. When they start, they are hard to stop. Thereareallsortsof reasonswhyheadachesmaydevelop.Fromenvironmental factors likeweatherchangesandexposure tocertainperfumesorotherscents, to stress and allergies, headaches happen to the best of us. However, there are some headaches that may be a bit more predictable than others. Factors like your posture, the type of mattress you sleep on, the pillow you use, or even the desk chair you sit in at work can all impact your risk for experiencing regular headachesbecauseof the intricatenetworkofnervesandmuscles inyourneck. When Neck Pain Leads to Headaches The majority of the time, neck pain starts out as a seemingly small concern. A crick inyourneckhereor theremaystart todevelopmore frequently,andbefore you know it, your experience of neck pain is something you are dealing with daily. It isn’t always the result of something large. While being in a car accident or experiencing another sort of injury can definitely lead to chronic neck pain, the cause of the issue isn’t always as simple to identify. Sometimes it is a bad habit that you don’t really think twice about, like your habit of watching TV as you fallasleep,keepingyourneckatanoddangleasyou rest for theevening,or maybe as a result of your posture as you type at your desk every day, hunched over at the shoulders with your neck catching the brunt of your slouch. These poor habits are common, and most of us consider them to be harmless. Sure, you know it isn’t great for you, but what is actually going to happen? It’s a lot easier to slouch as you type, and who doesn’t want to catch a few late-night
laughsas they fallasleep?But the reality is that theseseemingly irrelevanthabits could be putting undue stress on your neck, and if you aren’t careful, this could translate to regularanduncomfortableheadaches thataredifficult toget ridof. The Problem With Posture Working with a physical therapist can help you to identify whether or not your headaches may be the result of neck pain or strain. One of the most common causes of headaches due to neck pain is forward head position. Forward head position means that when you are resting your head, you are continuing to hold your head slightly forward, which is a type of slouching position. You can identify whether or not you have a forward head position by standing straightagainst thewallanddeterminingwhetherornotyourhead restsagainst the wall as your back does. If your head does not touch the wall when you are standing straight, then you aren’t fully standing up straight! As years go by and day after day you continue to hold your head in this forward position, you can start to experience pain as a result of strain in the muscles of the neck. When this is an issue, working with a physical therapist may be able to help. Stretching the muscles in your neck to alleviate neck strain can reduce the severity and regularity of your headaches. Stretching the muscles that have grown tight along the back of your neck as well as those along the shoulders can help you find relief from the tension that is causing your pain. When dealing with neck pain, it is important to remember that safety has to come first. While there are many simple activities you can try at home to begin stretching your neck muscles, working with a physical therapist is the only way to ensure that you are stretching in a way that won’t potentially lead to greater injury. For more information, contact us.
Schedule Your Appointment Today! Kewanee: 309.852-2200 Galva: 309.932.8100 Stark County: 309.695.4010.
Are You Suffering From Seasonal Affective Disorder?
Try the tips for maintaining your winter exercise routine this winter: •Arrangeyourschedule tostartandend laterorearlierso thatyoucanexercise outside after sunrise or before sundown. • Get outside to walk, jog, run, snowshoe, or cross country ski. The exposure to sunlight can help increase your vitamin D levels and elevate your mood. • Enlist the services of a personal fitness trainer. Many people find meeting with a personal fitness trainer helps them stick with their exercise routine. Personalfitness trainersalsocanhelpvaryworkouts tokeep them interesting and effective GET PROFESSIONAL HELP FOR SAD IF YOU NEED IT Although lack of sunlight and activity often are culprits of seasonal affective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improve your mood and your sadness persists for more than2weeks,scheduleanappointmentwithoneofourphysiotherapists. We will provide you with techniques in addition to exercise to manage stress. References: RosenLN,TargumSD,TermanM.Prevalenceofseasonalaffectivedisorderat four latitudes.PsychRes.1990.31;131-144. RosenthalNE.Winterblues: everything youneed to know tobeat seasonalaffectivedisorder.NewYork,NY:Guilford Press;2006. BlumenthalJA,BabyakMA,DoraiswamyPM,etal.Exerciseandpharmacotherapy in the treatmentofmajordepressive disorder.PsychosomMed.2007;69(7):587-96. Centers forDiseaseControl (CDC)andPrevention.CDCFeatures. Insufficientsleep isapublichealthepidemic.www. cdc.gov/features/dssleep/.AccessedNovember1,2016. Centers fordiseaseControl andPrevention.Alcohol andPublicHealth.Frequently askedquestions.http://www.cdc. gov/alcohol/faqs.htm.AccessedNovember1,2016.
EXERCISE AND SEASONAL AFFECTIVE DISORDER According to theCentersforDiseaseControl (CDC)andPrevention,14percentof people in theUnitedStatesexperienceSAD (alsoknownasseasonaldepression). But research shows that many people can manage or avoid SAD with 30 to 60 minutesofexerciseand20minutesofexposure tosunlighteachday. Inaddition, data show exercisers have lower rates of recurrent depression compared with studyparticipantswhodonotexercise.Thesefiguresemphasize the importance ofexercising throughout thewinter,especially ifyourgoal ishealthandwell-being as well as a trim waistline.
Eating Right Never Tasted So Good!
Spiced Pear Tea
INGREDIENTS • 1 orange • 3 cups water • 2 (11.3 to 12 oz) cans pear nectar • 1 tbsp honey (optional)
• 4 inches stick cinnamon • 1 tsp whole cloves • 6 tea bags • Small orange slices, halved (optional) • Stick cinnamon (optional)
DIRECTIONS Using a vegetable peeler, remove three wide strips of peel from the orange; set peel aside. Juice the orange into a large saucepan. Add the water, pear nectar and honey (if using) to orange juice in saucepan. For spice bag: Place the 4 inches of stick cinnamon, the cloves and the orange peel strips in the center of a 6 in square of double-thickness, 100%-cotton cheesecloth. Bring corners together and tie with 100%-cotton kitchen string. Add spice bag to pear nectar mixture. Bring mixture to boiling; reduce heat. Cover and simmer for 10 minutes. Remove from heat. Add tea bags; cover and let stand for 5 minutes. Remove tea bags and spice bag; discard. Serve in warm mugs. If desired, float orange slices on top of individual servings and serve with additional stick cinnamon.
KEWANEE (309) 852-2200
GALVA (309) 932-8100
STARK COUNTY (309) 695-4010
Patient Success Spotlight
Thoughts & Prayers For Our Kewanee Family
OurKewanee family iscurrently facingsomechallengingnews.AshleyEgan,one ofourcherishedOccupationalTherapists,hasrecentlybeendiagnosedwithbreast cancer. She has a long road of treatments ahead of her, but with the support of her loyal patients, her road to recovery may be a bit smoother. Ashley has been a treasured part of our family since 2005. She has always been dedicatedtohelpingothers, takingpride inaidingherpatientsthroughrehabilitation and recovery.Weareasking thatshebekept inyour thoughtsandprayersasher own journey through rehabilitation and recovery begins. Ashley, her husband Eric, and their two sons Aden and Eli, could all use kindness and support during this time. If you wish to send words of encouragement or inspiration to Ashley and her family, you can do so at our Kewanee office mailing address: 1258 W South St, Suite 1 Kewanee, IL 61443. Ashley has never hesitated to lend a helping hand to others, and we are hoping that she can get back to doing what she loves as quickly as possible. Any caring word will go a long way in brightening up Ashley’s treatment journey.
“The best physical therapist I’ve ever had–VERY flexible with hours and when you’re able to make it.They are also very understanding if something comes up and you need to change your date and time. Very friendly staff as well. Every time I go, I always end up laughing about something. Very nice people. I definitely give them five out of five stars!” – Allie O. “I definitely give them 5/5 stars!”
DISCOVER HOW TO LIVE PAIN-FREE
Relieve Neck Pain In Minutes Try this movement to relieve neck pain
At Kewanee Physical Therapy & Rehab Specialists, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
It’s time to call Kewanee Physical Therapy & Rehab Specialists if: • You are tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
Cervical Retraction Stand with your back against a wall. Position a rolled up towel behind your neck. Tuck chin like you are nodding ‘yes’. Draw your chin closer to the back of your throat. Repeat 3 times.
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
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