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.
YOU DON’T NEED TO SUFFER WITH NECK PAIN ANY LONGER
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INSIDE: • Is Stress Causing Your Neck Pain? • How Physical Therapy Can Help • Relieve Neck Pain In Minutes • Patient Success Spotlight
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N E W S L E T T E R YOU DON’ T NEED TO SUFFER ANY LONGER IS STRESS CAUSING YOUR NECK PAIN?
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
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.
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 neck pain. While neck pain has a slew of symptoms, its major symptoms, reported by Peak Orthopedic Physical Therapy, are: • Muscle tightness and spasms • Headaches • Decreased ability to move the head
SCHEDULE A CONSULTATION TODAY GET RID OF YOUR NAGGING NECK PAIN!
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Staying Motivated To Eat Healthy
1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This isextremelyhelpfultotrack howmuchyou’reeating–sometimesyoudon’trealizehowmanysmall bites here and there add up. You can do a hand-written journal or go digitaland logyourfood/fitnessfromthecomputeroryoursmartphone. 3. Crowd processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge(non-fatgreekyogurt,fruit,veggieswithhummus,edamame,etc.) 5.Try new foods. Eating the same meal every night can get old. Look fornewhealthyrecipesonline, incookbooksormagazinessoyoudon’t get bored with eating healthy. 6.Eatsomethingevery2-3hours. Thiskeepsyourmetabolismrunning and also makes sure you don’t overeat after work. 7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.
HOW PHYSICAL THERAPY CAN HELP 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 stress, flex and relax your neck muscles. 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.
https://www.eatingbirdfood.com/14-tips-getting-and-staying-motivated-to-eat-healthy/
Relieve Pain In Minutes Try this movement if you are experiencing neck pain.
Relieve Neck Pain
CERVICAL RETRACTION Stand with your back against a wall. Position a rolled up towel behind your neck. Tuck chin like you are nod- ding ‘yes’. Draw your chin closer to the back of your throat. Repeat 3 times.
Sources https://www.spine-health.com/blog/how-relieve-neck-pain-caused-stress https://www.everydayhealth.com/neck-pain/neck-pain-reduce-stress.aspx https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0027055/ https://medlineplus.gov/ency/patientinstructions/000802.htm
Exercisescopyrightof Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
https://newsnetwork.mayoclinic.org/discussion/most-neck-pain-improves-with-self-care-time/ https://www.mayoclinic.org/diseases-conditions/neck-pain/symptoms-causes/syc-20375581
CALL US TODAY IF YOU ARE EXPERIENCING NECK PAIN!
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“…now I am practically pain-free!” “I first came to Peak Orthopedic because of the pain I had with my neck. I had fallen in the tub while on vacation 7 years ago and had herniated the disc in my neck. Over the years, I was able to manage it with occasional PT, chiropractic care and acupuncture. From the time I woke up till the time I went to bed I had bad neck pain. What made the pain worse is that I have a computer related job. Dealing with this neck pain daily, I knew I couldn’t live like this and wanted to avoid surgery. By consistently going to PT for several months, Steve loosened that whole neck-shoulder area and gradually worked-out the big knots in my neck. PT along with all the exercises Steve and his team prescribed has helped me tremendously. Steve did an amazing job and now I am practically pain-free! Because of the type of work I do, occasionally, the neck pain would come back. But nowhere in comparison to what it was when I first started. By coming into PT for “maintenance,” I am able to keep the flare-ups down and manage that area better.” - Stella Makishi
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FEEL BETTER BY EATING BETTER
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There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition: 1. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. 2. Don’t Worry, “B” Happy. The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food sources for
many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. 3. Drink Water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. 4. Be Active Whenever You Can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. 5. Enjoy Your Food But Eat Less. Use a smaller plate for meals to help control the amount of food and calories you eat.
Staff Spotlight: Christina Michajlyszyn PT, DSc, OMPT
Christina Michajlyszyn (Mee-a-lish- un) isaseasonedPhysicalTherapist and leader inhealthcare.Sheearned an advanced postprofessional Doctorate of Science in Physical Therapy degree and an Orthopedic Manual Physical Therapist certification. Her clinical expertise include orthopedics, spine, and sport medicine. She is also active in research and teaching. She is a previous Division I student-athlete and coach for cross-country and track. Christina also has international experience working with theUSArmy.Shebelievesevery individual should have access to resources to restore, maintain, and promote physical mobility and function to enhance health and wellness.
Launch Week • April 8-12
April 8th
Mini Wellness Assessments
April 9th
Healthy Recipes and Food Tasting
April 10th
Circuit Class Intro
April 11th
Fitness Challenge
April 12th
Fun Fact Day
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MEMBERS RECEIVE: • Initial Fitness Evaluation • Screening by licensed physical therapist to evaluate any unusual aches, pains and concerns • Individual short and long-term fitness goals • Personal work-out program specifically designed for each member • Exercise supervision by certified personal trainer • Quarterly fitness assessments and program modifications • Clean, friendly, safe environment Whether you are looking to maintain or improve your current health and fitness level, we are here to help.
Peak Health and Fitness (Peak Fitness) is a community-based fitness and health center. Our vision is to deliver a culture of fitness that is safe, non-intimidating and science- based. Peak Fitness provides an opportunity for people with chronic back pain, arthritis, cardiopulmonary conditions, balance issues or first time exerciser the chance to experience the tremendous benefits from exercise and the commitment to making healthy lifestyle choices.
Sign up to be a Peak Fitness Member today! Call (310) 544-7325 to schedule your complimentary consultation.
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