PhysiotherapyCenterLTD_A Pain in the Neck

Health &Wellness The Newsletter About Your Health And Caring For Your Body

February 2020

a Pain in the Neck Don’t Let Life Become

Health & Wellness The Newsletter About Your Health And Caring For Your Body

February 2020


• Don’t Let Life Become a Pain in the Neck • Relieve Pain in Minutes • Try This Healthy Recipe • Fun & Games Sudoku Challenge • 4 Easy Tricks to Relieve a Headache CALL IN! Call for your FREE NECK PAIN ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700

a Pain in the Neck DON’T LET LIFE BECOME

If you really had to narrow down the frustrations that come with dealing with chronic pain, perhaps the single largest frustration would be having to deal with the pain day after day. Chronic pain has a way of interfering with the most basic activities. Getting out of bed and driving to work can become a challenge, as can sitting in a desk chair all day, or attempting to pick up your child when he or she is upset. Some of these tasks are more difficult to get around than are others, and, depending on how the pain is impacting your life, the stress of having to go through extra steps to make basic things happen can really get out of hand. Neck pain is one of those types of pain that is difficult to work around. Pain in the neck and back will frequently begin to radiate the longer it hangs around, and that could mean shooting pain up your neck and back, all the way into the base of your skull. Once neck pain begins to turn into headaches, attempting to concentrate at work can become exceedingly difficult. What Causes Neck Pain? There are a large number of culprits that could be behind your experience of neck pain, including

accidents, such as a car accident or a slip-and-fall accident, as well as sporting injuries. The reason why neck pain frequently becomes so severe is due to the fact that blood vessels have to pass through your neck to reach the head. A spasm in the neck muscles could lead to constricted blood circulation, and therefore migraine headaches. What’s worse, since the neck is connected to the spinal column and therefore connected to the nervous system, pain in the neck can quickly develop into tingling or numbness in the hands, arms and fingers, which can be uncomfortable and frustrating when you are going about daily tasks. When neck pain develops as a result of a pinched nerve, the radiating neck pain can result in severe headaches, and in some cases, even migraine headaches. The pinched nerve can cause pain to radiate from the neck into the skull and can cause a disruption to typical nerve patterns. Working with a physiotherapist can help you address pain caused by a pinched nerve, and therefore can reduce the severity of headaches that develop as a result of neck pain.

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The good news is that there is actually a lot that you can do to support the healthy operation of your neck, thereby reducing the severity or frequency of your neck pain. Working with a physiotherapist is the best way to address neck pain. During physiotherapy, your neck pain will be addressed holistically, taking into consideration the initial injury that may have caused the pain to develop, but also any other habits, movements or compensations that may be contributing to the discomfort. Physiotherapy takes advantage of strategies like massage, stretching and muscle training to reduce neck pain, and many of these strategies can be adopted in part at home or on- the-go to help you address your neck pain when it is bothering you the most. Adopting healthier habits can have a big impact on your management of neck pain. These include: • Practicing improved posture • Wearing recommended footwear • Using lumbar support in your desk chair or car • Exercising regularly • Engaging in regular stretching

One of the primary goals of physiotherapy is to address whole-body well-being by encouraging improved overall health. In many situations, this includes improved flexibility and range-of-motion training, muscle building and strength training, and even in some cases, encouragement with cardiovascular activities and weight loss. At the end of the day, the best way to be free of neck pain is to prevent neck pain from developing, and working with a physiotherapist can help you in this regard, as well. The tasks that you do every day can build up over time and cause a lot of stress on your body, and the neck and shoulders are some of the most common places to carry that stress. You may not even realize the impact that simple tasks that you do every day have on your body and your experience of pain. Things like driving, lifting heavy objects — like packages at the front door or even your groceries — and repetitive movements like hunching over a keyboard at work can all seriously impact your neck pain. Ourphysiotherapistscanhelpyou identifythebest treatment methods for your neck pain. Contact us today at (345) 943-8700.

Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we.

Relieve Pain In Minutes Try this movement to relieve neck pain.

Place your hands overlapping on your breast bone. Next, tilt your head upwards and away from the affected side until a gentle stretch is felt along the front and side of your neck. Hold for 20 seconds repeat 3 times on each side. Scalene Stretch

Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .

Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!


25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700



Call Today (345) 943-8700


Fun & Games Sudoku Challenge


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Mediterranean Chickpea Salad

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• 4 Medjool dates, pitted and diced • 3 Persian cucumbers, sliced into thin half moons • 1 cup chopped roasted red peppers • ¼ cup finely chopped parsley • 3 ounces honey goat cheese (or similar) • ¼ cup fresh mint • 1 cup chopped roasted chickpeas, (optional)

• 2 Tbsp extra-virgin olive oil • 3 garlic cloves, minced


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• 1 Tbsp lemon zest • 2 Tbsp lemon juice • 3/4 tsp sea salt • Freshly ground black pepper • 1 ½ tsp cumin seeds* • 2 cups cooked chickpeas, drained & rinsed • 1 cup cherry tomatoes, halved



n°318548 - LevelHard

Level Up Your Mind with Sudoku Object of the Game:

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Place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. Benefits of Sudoku: • Improve your memory and stimulate your mind. • Keep your brain active to reduce the effects of Alzheimer’s. • Increase your power of concentration. • Take hold of a sense of accomplishment in finding the solution! 9 7 1 4 6 2 5 3 8 1 7 6

DIRECTIONS In a large bowl, combine olive oil, garlic, lemon zest, lemon juice, salt, and several grinds of pepper. In a skillet over medium-low heat, toast the cumin seeds until aromatic, about 30 seconds. Remove seeds from heat and crush (a mortar & pestle is easiest). Add seeds to the bowl and stir. Add the chickpeas, tomatoes, dates, cucumbers, red pepper, and parsley to thebowl and toss.Transfer to a serving platter and dollop with goat cheese, sprinkle with mint, and top with extra roasted chickpeas, if desired. Season to taste and serve.

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Attention Neck Pain & Headache Sufferers! 1 2

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n° 36953 - LevelHard

Do You Want To Find The Origin Of Your Pain?

Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 318548 n° 310547 n° 36953

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

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Mention or Bring in This Coupon Today For a FREE Neck Pain & Headache Consultation

Call Today: (345) 943-8700

Offer valid for the first 25 people to schedule. Expires 3-31-20.


1. Regular exercise. Regular exercise can reduce the frequency and strength of your headaches. The body releases endorphins during exercise, which act as natural painkillers. Exercise reduces stress, another headache trigger, and encourages better sleep at night. Vigorous, regular exercise can also help reduce the risks of cardiovascular problems, as lack of exercise is a risk factor for cardiovascular and cerebrovascular disease. 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 dim the lights 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 frequently occurring during work. Are you still having headaches after following these steps? Call us today at (345) 943-8700 to schedule an appointment with one of our physiotherapists. We’ll guide you to a new and pain free lifestyle with exercises and movements catered to your pain level.

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007

Phone : (345) 943-8700 Fax : (345) 943-8701

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