AMTA. Neck Pain & Stress


How PT Can Help Physical therapy can help relieve your neck pain!

Exercise Essentials Try this exercise to relieve pain and keep moving!

Healthy Recipe! Try this tasty, high-protein, energy-packed snack!


Stress-induced neck pain isn’t rare. It also isn’t psychological. Many experts think stress-induced neck pain is caused by physical factors— low, but constant, trapezius muscle activity. If your neck pain starts at the base of your shoulders, traveling upward, it may be stress related. Causes of Stress-Related Neck Pain While stress alone can trigger neck pain, a few factors can make it worse. Office environments tend to create neck pain problems — as they confine people to chairs, bad posture and little mobility. Driving often, too, can make your chances of stress-related neck pain higher. The U.S. National Library of Medicine suggests contacting a professional if you’re experiencing neck pain. Even if it’s caused by stress, untreated neck pain might later reveal muscle spasms, arthritis, bulging discs or even narrowed spinal nerve openings.

Does your neck hurt? You might be suffering from stress-related pain — also called a tension headache. During anxiety, muscles tense up. As muscle tension tightens, the back, shoulders and neck are affected. The more pressure they cause, the more discomfort you get. Let’s take a closer look at stress-related neck pain. Is My Neck Pain Caused by Stress? Pain worsened by keeping your head in one place — like when you’re driving, or using a computer — is likely postural related neck pain. While neck pain has a slew of symptoms, its major symptoms, reported by Mayo Clinic, are: • Muscle tightness and spasms • Headaches • Decreased ability to move the head

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To avoid the spread of COVID-19, we will be closing our facilities until April 1. In the meantime, we want to encourage our patients to stay healthy and safe by practicing the following health tips: IMPORTANT COVID-19 ANNOUNCEMENT





Upon reopening our doors April 1st, we will continue to take extra measures to keep our facilities and equipment clean for you!

Neck pain, fortunately, can be alleviated with physical therapy. Because neck pain is often caused by activity, different activity can cure it. Sometimes, this “activity” means “no activity.” Before you contact a professional, try reducing your neck movements. Sometimes, simply letting your neck muscles relax is enough. If you don’t see relief within two weeks, contact a professional. Physical therapists can target your pain’s source by examining your symptoms. Then, they can offer exercises that stretch, flex and relax your

neckmuscles. In time, your neck will become more resilient — giving you the comfort you deserve. Where after-care treatment is considered, custom-tailored neck exercises will assure your neck stays loose, limber and healthy. If you’re dealing with neck pain, you’re not alone. Call our office today, and schedule an assessment. Even if your neck pain is caused by stress, it still needs attention. We’ll work side by side with your goals, creating the proactive, effective programs you need to achieve mobility once more.


Though the COVID-19 pandemic has been causing numerous health care facilities to shut down, Austin Manual Therapy will remain open in order to serve our patients. However, the situation has led us to pursue additional options such as Telehealth in order to provide our physical therapy services to patients who may be at risk or for those who wish to remain home. Especially for those who may be experiencing COVID-19 symptoms, these virtual visits will help keep both our patients and PT providers safe. Telehealth is a way for us tomake sure that our patients are still receiving the highest possible quality of care from a remote location. You can access Telehealth services via your smartphone or computer. Through this online service, you will still be able to perform your exercises, track your progress, and even have live chats and visits with qualified physical therapists– all from the comfort of your home! Telehealth will also provide you with a more readily available and healthier alternative to clinical or hospital care. Ready to get started? Contact AustinManual Therapy to learnmore or visit our website at!

If you’re suffering from neck pain, call your Physical Therapist at Austin Manual Therapy Associates to schedule your appointment today!



BILATERAL SUBOCCIPITAL STRETCH While lying on a flat surface, put both hands behind your head, cupping the base of your skull with your thumbs. Tuck your chin downwards until you feel a moderate stretch in the back of your upper neck. Hold for at least 30 seconds.

FOUR POINT + ARM RAISE Starting on your hands and knees, lift one arm out in front of you and hold for 3 seconds. Bring it back down to your sides, and then repeat on your opposite arm. Repeat 8-10 times for both arms.

LOOKING TO BOOST YOUR IMMUNITY? REDUCE YOUR RISK OF INFECTION WITH THESE IMMUNITY-BOOSTING DIET TIPS! The essential vitamins found within fruits and vegetables are key tomaking sure your immune system is as healthy as possible. Vitamin C helps your body boost its production of the antioxidant that is required by the immune system to function optimally. Vitamin C increases your body’s production of interferon, which is anti-viral. Vitamin C is also thought to help boost the production of white blood cells, key to fighting infections. Fruits high in Vitamin C include: grapefruit, oranges, tangerines, lemons, limes, kiwis and clementines. A single papaya has 224 percent of the daily recommended amount of Vitamin C. Red bell peppers contain even twice as much Vitamin C than citris fruits. Vegetables such as broccoli and spinach boast a good amount of Vitamin C as well as antioxidants. Vitamin D is another effective supplement to help boost your immune system. Look for Yogurt that is fortified with Vitamin D and that has a "live and active cultures" label. Vitamin D may stimulate your immune system and boost your body's natural defence against diseases. Vitamin B6 is vital for supporting chemical reactions in the immune system and for the formation of new and healthy red blood cells. B6 also helps your body make interleukin-2 which helps direct the actions of your white blood cells. Poultry, such as chicken and turkey, is high in Vitamin B6. Sunflower seeds are also packed full of Vitamin B6 as well as phosphorus, magnesium, and Vitamin E. Vitamin E is key to a healthy immune systemas it helps to regulate andmaintain function. It can be found in sunflower seeds, almonds, avocados, and dark leafy greens. Zinc is also needed by our bodies to support a healthy immune system. Shellfish such as crab, clams, lobster, and mussels are all packed with zinc. Make sure to stick to the daily recommended amount 11mg for men and 8mg for women, as too much could actually inhibit the immune system.


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 the migraine hygiene you should practice to keep your headaches at ease. Sleep also includes darkness. Light is painful when you’re suffering from a minimal headache, a hangover, and especially a migraine. Its brightness can trigger an even greater head pain, so don’t be afraid to turn things down a bit. 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 from migraines 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. Hold your shoulders back and your head level, parallel to the ground, instead of hunching forward. This technique helps improve headaches most frequent during work.

“Exercise Can Help You Beat Headaches.” N.p., n.d. Web. 27 June 2016.

Your strength and mobility will increase as you are supported and encouraged all along the way...”

“Tommie Baugh, PT, will put his notable expertise to work for you and devise an individualized treatment plan– a varied, progressive set of exercises which will help you achieve measurable improvement. Your strength and mobility will increase as you are supported and encouraged all along the way. You will gain confidence in your mobility, thereby reducing the chance of further injury. The bonus is just how much you will enjoy your sessions with such a knowledgeable, nice, easy-going and outstanding professional. ” - Jean G.

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