Healthy Living Newsletter by FYZICAL Therapy & Balance Centers
2020
THE
HEALTHY LIVING NEWSLETTER
STAY A NECK AHEAD OF YOUR CHRONIC PAIN It is incredible to realize how common neck pain is—especially among American adults! More than two-thirds of U.S. adults will develop neck pain at least once in their life, and the reasons for the neck pain are as varied as the population of the nation itself. Injury, muscle strain and even stress can cause significant pain in the neck and upper back. If you aren’t careful, a neck injury can lead to chronic pain, and it is even possible for chronic headaches like migraines to develop as a result of regular neck pain. There are a lot of different ways that you can relieve neck pain, but the best treatment for your personal needs depends entirely on the type of injury that you’ve experienced. Here is a quick breakdown of what could be going on to cause your neck pain: If your pain is developing gradually over time and is not the result of any particular injury that comes to mind, then it may be a result of degenerative disc disease. When this develops, you may experience chronic neck pain as a result of fluid-filled sacs
that are becoming weakened over time as a result of stress and strain. Physical therapy can help alleviate the pain from degenerative disc disease by helping restore blood circulation and improve range of motion in the
neck. This therapy is approached in a careful and deliberate way so as to not cause further pain in the neck region. Sometimes, neck pain develops after a particular injury, such as due to accident or even as a result of a car accident or a slip and fall accident. When this happens, your pain could be a result of a muscle strain or sprain. When this is the case,
then using traditional methods like hot and cold therapy and targeted physical therapy treatment can do a lot of
good to alleviate the pain. However, attempting exercises on your own could also result in further pain. INSIDE OUR NEWSLETTER:
• Feeling Good Palm Beach • Relieve Neck Pain In Minutes
• Patient Success Spotlight • Why You’re Suffering From Neck Pain
2020
THE
HEALTHY LIVING NEWSLETTER
FEELING GOOD PALM BEACH
WE ARE RANKED #33 ON THE ENTREPRENEUR FRANCHISE 500 FOR 2020
10 Helpful Self-Management Tips for Neck Pain 1. Apply Heat. 2. Gentle Message. 3. Range of Motion. Keep short, rhythmic, pain-free movements. 4. Shoulder Rolls. 5. Gentle, Pain-Free Stretching. 6. Proper Neutral Sleeping Positions. 7. Improved Walking, Sitting, and Standing Postures. 8. Using Proper Body Mechanics. Avoid carrying heavy bags over one shoulder. 9. Properly Adjust Your Computer Monitor. 10. Get Moving! Choose low impact activities as simple as a walk. Avoid jarring activities. Looking for guidance? FYZICAL is here for you! The strongest evidence for managing your neck pain is exercise [5] . Our FYZICAL Therapists have a detailed understanding of your cervical spine, related pain mechanisms and proper exercise prescription. A Quick Note of Caution: Please see your doctor immediately if you experience numbness, weakness, or shooting pain in your hands or arms, or changes in bowel and bladder patterns. LYL (Love Your Life), Mike Graves, MSPT President & CEO
Hi Everyone!
COVID-19 has allowed many of us to return to some of life’s more simple pleasures. These activities, which may include yardwork, gardening, or other household projects, can require lifting, twisting, bending, climbing, craning, stooping and all kinds of movements and postures that can put us at risk for experiencing the topic of this month’s newsletter, Neck Pain! This hits home for me personally as I have a 30-year history with neck pain. I found myself visiting the emergency room with pain radiating down both arms after landing on my head and neck during a wrestling practice in college. Recovering took what seemed like an eternity and was filled with pain, fear, and frustration. Even as a young whipper snapper, simple things like getting out of bed in the morning became painful ordeals. If you have neck pain, you may be experiencing similar feelings, emotions, and disruption to your life. The good news is that with time, patience, and some proper neck care, most of these cases resolve. What Causes Neck Pain? The causes are many, including lifting heavy objects, awkward positions, poor sleeping posture, smoking, a sedentary lifestyle, poorly designed workstations, a history of prior trauma, and certain sports injuries (e.g., wrestling, ice hockey, football). [1] [2] One thing is for sure, regardless of the cause, neck pain is incredibly disruptive to a happy, carefree life. Who Gets Neck Pain? Up to 75% of all individuals will at some point in their lives suffer fromneck pain. [3] Cervical spine related disorders account for approximately 25%of the patients seen in outpatient physical therapy in the United States [4] . Neck pain is also one of themost common conditions we see here at FYZICAL Palm Beach. Proper neck care is crucial! Althoughmost episodes resolve spontaneously, more than a third of affected people still have low grade symptoms or recurrences more than one year later [5] . That is the reason it is so important to be proactive in properly managing your neck pain.
[1]Cohen SP. Epidemiology, diagnosis, and treatment of neck pain. In Mayo Clinic Proceedings 2015 Feb 28 (Vol. 90, No. 2, pp. 284-299). Elsevier. [2]Croft PR, Lewis M, Papageorgiou AC, Thomas E, Jayson MI, Macfarlane GJ, Silman AJ. Risk factors for neck pain: a longitudinal study in the general population. Pain. 2001
Sep 30;93(3):317-25. [3]Fejer R, Kyvik KO, Hartvigsen J. The prevalence of neck pain in the world population: a systematic critical review of the literature. European spine journal. 2006 Jun 1;15(6):834-48 [4]Cohen SP, HootenWM. Advances in the diagnosis andmanagement of neck pain. BMJ. 2017 Aug 14;358:j3221. [5]Jump up Jette A, Delitto A: Physical therapy treatment choices for musculoskeletal impairments, Phys Ther 77(2):145–154, 1997.
Our mission is to prevent needless suffering & do all in our power to help people flourish.
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WHY YOU’RE SUFFERING FROM NECK PAIN
In some cases, mechanical neck pain can develop as a result of a change in the neck joints. This may develop as a result of a disc collapsing, which causes the space between the bones to become narrow, often causing bones to strike one another, resulting in pain. When this isn’t addressed, mechanical neck pain can spread, causing the pain to become more severe and covering a wider range of the neck. Finally, neck pain is sometimes caused by radiculopathy, which refers to pressure or irritation in the nerves of the neck, which alters the electrical signals in the neck, causing you to feel more pain throughout the day. Physical therapy can help reduce the pressure and irritation surrounding the nerves, often offering immediate relief from pain and discomfort. These are just some of the frequent causes of neck pain. It is important that you never assume that your neck pain is being caused by one or another of these issues, and that you instead always work with a licensed and experienced physical therapist to determine the precise cause of your pain and discomfort. Is Your Neck Pain Caused by Sleep Issues? There is one more factor that often is not spoken about, but it’s a frequent cause of neck pain and discomfort: sleeping issues. Sometimes, sleeping in a certain position or sleeping on a mattress or pillow that is too
soft or too hard will lead to neck pain. Oftentimes, this pain will appear to be chronic, as the sleeping issue is likely something that you experience day after day, causing the pain to return regularly. It may be helpful to rule out sleeping concerns as a reason behind your neck pain by assessing your sleeping conditions and making any changes that you think may be necessary. Adjust how many pillows you sleep on, the position you sleep in or even your mattress! For more support in finding relief from neck pain, talk to your physical therapist.
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SUDOKU
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MEATLESS JACKFRUIT PULLED PORK SANDWICHES
4 5 1 INGREDIENTS • 1 tbsp canola oil • 1 small onion, sliced into strips • 2 garlic cloves, minced • 2 (20 oz) cans young green jackfruit in brine • 2 tbsp soy sauce • 1/2 tsp liquid smoke 1 7 • 1/2 tsp smoked paprika • Pinch cayenne pepper • 1 1/2 cups vegan barbecue sauce 7
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2 1 9 6 DIRECTIONS Coat the bottom of a medium skillet with oil and place it over medium-high heat. Add the onion. Cook the onion for 5 minutes, stirring occasionally. Add the garlic and cook it for about 1 minute. Add the jackfruit, soy sauce and liquid smoke. Cook everything for about 5 minutes. While the jackfruit cooks, use a spoon to being breaking up the large chunks. Sprinkle the jackfruit with the smoked paprika and cayenne pepper. Stir a few times and continue cooking the jackfruit with the spices for about 1 minute. Stir in the barbecue sauce. Bring the sauce to a simmer, lower the heat and allow it to cook for about 20 minutes, stirring occasionally. While the jackfruit simmers,take a couple of forks and pull the pieces apart to create a stringy texture. The jackfruit is finished cooking when it is tender and stringy, resembling pulled pork, and the sauce is thick. Stuff the pulled jackfruit into buns and top with toppings of choice. 5 1 8 6 5 7 3 8 7 8 1 4 http://1sudoku.com n° 315825 - Level Hard
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Source: https://www.connoisseurusveg.com/jackfruit-pulled-pork/
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Patient Success Spotlight
TELEHEALTH & HOME CARE SERVICES
“I have always been pleased with my results!” “I just finished my PT at FYZICAL and I’m totally pleased with the results. This is my third time having to go for PT over the past couple of years. I have always been pleased with my results. The therapists are terrific. I highly recommend FYZICAL for anyone needing Physical Therapy.” - Frances V.
At FYZICAL Therapy & Balance Centers, we want you to receive care in a way that feels comfortable to YOU. We have all bases covered with three options available to receive physical therapy:
Call today to schedule your appointment! (561)331-5508 1. Care In Our Centers 2. Care In The Home 3. Telehealth Video Calls
Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.
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 and apply a firm force up your skull with both thumbs to feel a moderate stretch in the back of the upper neck. Hold for at least 30 seconds and repeat as needed. Stretches Neck www.simpleset.net
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