PhysioWorks. Relieving Neck Pain & Headaches

Physical Therapy N E W S L E T T E R

THE CONNECTION BETWEEN NECK PAIN AND HEADACHES LA RELACIÓN ENTRE EL DOLOR DE CUELLO Y LOS DOLORES DE CABEZA

Exercise Essentials Try this exercise to relieve your back pain

Boost Immunity! Bpoost your immunity with this healthy soup recipe!

Neck Pain + Headaches How can physical therapy help?

N E W S L E T T E R

THE CONNECTION BETWEEN NECK PAIN AND HEADACHES

L A REL AC I ÓN ENTRE EL DOLOR DE CUEL LO Y LOS DOLORES DE CABEZA Los dolores de cabeza tienen la mala costumbre de aparecer en los momentos más inoportunos y sin ningún tipo de consideración por el trabajo que nos queda por hacer: a mitad de la jornada de trabajo, a primera hora de la tarde-noche, cuando aún tenemos horas llenas de responsabilidades por delante, o incluso temprano en la mañana, cuando tratamos de prestar atención a la reunión matutina. Y cuando empiezan, son bien difíciles de detener. Hay todo tipo de razones por las que los dolores de cabeza pueden desarrollarse: desde factores ambientales como los cambios climáticos y la exposición a ciertos perfumes u otros aromas, hasta el estrés y las alergias. Ninguno de nosotros escapa a los dolores de cabeza; no obstante, hay algunos dolores de cabeza que pueden ser un poco más predecibles que otros. Factores como su postura, el tipo de colchón donde duerme, la almohada que usa o incluso la silla en la que se sienta en el trabajo, pueden aumentar su riesgo de sufrir este tipo de dolores de cabeza debido a la intrincada red de nervios y músculos que se encuentran en el cuello.

Headaches have a bad habit of making their appearance at the most 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. There are all sorts of reasons why headaches may develop. From environmental factors like weather changes and exposure to certain perfumes or other scents, 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 headaches because of the intricate network of nerves and muscles in your neck.

Suffering from aches and pains? Call 253.850.9780 to schedule a consultation with your physical therapist at Physioworks today!

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WH E N N E CK PA I N L E AD S T O H E ADACH E S

EXERCISE ESSENTIALS Perform This Exercise To Relieve Back Pain In Minutes! SOFT TISSUE RELEASE Take a sock (or towel) and a tennis ball to perform this exercise. Place the tennis ball in the sock. Drape the sock over your shoulder so the tennis ball is against your upper back in a place where you have a tight muscle or localized pain. Now, lean against the wall so the ball presses directly on the affected area. Apply as much pressure as you can tolerate and so you can breathe comfortably. Hold it against that spot for 30 seconds to 2 minutes, or until the pain dissipates. You can roll your back up and down and side to side against the wall to create a self massage effect. The majority of the time, neck pain starts out as a seemingly small concern. A crick in your neck here or there may start to develop more frequently, and before 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 fall asleep, keeping your neck at an odd angle as you rest for the evening, 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 laughs as they fall asleep? But the reality is that these seemingly irrelevant habits could be putting undue stress on your neck, and if you aren’t careful, this could translate to regular and uncomfortable headaches that are difficult to get rid of. 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 straight against the wall and determining whether or not your head rests against 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.

YOUR HEALTH IN MIND!

We are excited to announce that we are offering telemedicine to all our clients due to the COVID-19 pandemic. In the clinic, we are taking all the necessary precautions so that we may keep working to care for our clients. We want to encourage those who do not think that they need hands-on care to stay at home and receive their treatment through the telemedicine option. If you do wish to continue with physical therapy in person, treatment is still available for you! We look forward to continuing to care for you on either platform. Our doors are currently open for full rehabilitation services, in addition to our telemedicine option. For more information, feel free to call us at 253.850.9780. Everyone stay safe and stay healthy.

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CUÁNDO PROVOCA EL DOLOR DE CUELLO LOS DOLORES DE CABEZA

La mayoría de las veces, el dolor de cuello comienza a partir de un problema aparentemente pequeño. Un ligero calambre en el cuello aquí o allá puede empezar a desarrollarse con más frecuencia, y antes de que se dé cuenta, comenzará a sufrir dolor de cuello a diario. Esto no siempre es el resultado de un problema serio. Si bien tener un accidente automovilístico o sufrir algún otro tipo de lesión definitivamente puede conducir al dolor crónico en el cuello, la causa del problema no siempre es tan fácil de identificar. A veces se trata de un mal hábito al que realmente no damos importancia, como ver la televisión para quedarse dormido, mantener el cuello en un ángulo incómodomientras descansa por la noche, o tal vez como resultado de su postura al teclear en su escritorio todos los días, con los hombros encorvados y su cuello que sufre las consecuencias de esa postura. Estos malos hábitos son comunes, y la mayoría de nosotros los consideramos inofensivos. Claro, sabe que no es lo ideal para usted, pero ¿en realidad qué le puede pasar? Esmuchomás fácil encorvarse al teclear, ¿y a quién no le gusta divertirse un poco con la tele a altas horas de la noche mientras nos cae el sueño? Pero la realidad es que estos hábitos aparentemente inofensivos pueden ejercer un estrés excesivo en su cuello, y si no tiene cuidado, esto podría resultar en dolores de cabeza regulares e incómodos que son difíciles de eliminar. El problema de la postura Trabajar conun fisioterapeuta puede ayudarlo a identificar si sus dolores de cabeza son o no resultado de un dolor o una distensión en el cuello. Una de las causas más comunes de dolores de cabeza relacionados con el dolor de cuello es la posición de cabeza adelantada. Esta postura

consiste en mantener usualmente la cabeza inclinada ligeramente hacia adelante, lo cual es un tipo de posición encorvada. Usted puede identificar si mantiene o no una posición de cabeza adelantada de la siguiente manera: párese derecho contra la pared y verifique si su cabeza descansa contra la pared o no, del modo como lo hace su espalda. Si su cabeza no toca la pared, eso significa que normalmente no está en una posición completamente derecha cuando está de pie. A medida que transcurren los años y usted mantiene la cabeza en esta posición adelantantada día tras día, puede comenzar a experimentar dolor como resultado de la tensión en los músculos del cuello. Cuando esto se convierte en un problema, trabajar con un fisioterapeuta lo puede ayudar. Estirar los músculos de su cuello para aliviar la tensión en esa área puede reducir la gravedad y la regularidad de sus dolores de cabeza. Estirar los músculos que se han vuelto tensos en la parte posterior de su cuello, así como los que se encuentran en sus hombros puede ayudarlo a encontrar alivio de la tensión que causa su dolor. Al tratar el dolor de cuello, es importante recordar que se debe priorizar la seguridad. Si bien hay muchas actividades simples que puede intentar hacer en casa para comenzar a estirar los músculos de su cuello, trabajar con un fisioterapeuta es la única manera de asegurarse de que se está estirando de un modo que no producirá lesiones mayores. Contáctenos para obtener más información.

BOOST YOUR IMMUNITY WITH THIS HEALTHY RECIPE!

DO YOU HAVE A SUCCESS STORY WITH US?

Ingredients

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• 1/4 cup extra virgin olive oil • 1 red onion, diced • 4 garlic cloves, minced • 2 medium carrots, diced • 2 tbs ginger, finely grated

• 4 cups lima beans (cooked or canned) • 1 tsp turmeric powder • 1.5 L (6 cups) vegetable broth •1 bunch of kale, roughly chopped • Salt & pepper to taste

Instructions

In a large saucepan, heat the oil and onion on medium heat until onion has slightly browned. Add in garlic and cook for another 1-2 minutes, followed by carrots, ginger, beans, and turmeric cooking for a further 5-7 minutes. Once the ingredients are well combined, pour in the vegetable broth. Bring to a boil and simmer for 10 minutes. Add in kale and season to taste. Once the kale softens a little, the soup is ready.

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