Health & Wellness
“Is Neck Pain Affecting Your Quality Time?” IMPROVE MOTION FOR ACHING NECKS
INSIDE • Improve Motion For Aching Necks • Relieve Aches & Pains In Minutes • How Physical Therapy Helps With Neck Pain • Free Analysis • Staying Motivated To Eat Healthy Do you find your neck aching at the end of the day or stiff in the morning? Do you have headaches more than once a week? You are not alone. According to the Institute of Medicine of The National Academies, over 100 million Americans suffer from chronic pain. Over 15% of those, suffer from chronic neck pain and 27% with back pain. (continued inside)
7 Tips For Avoiding Back Pain | Relieve Aches & Pains In Minutes | Patient Spotlights | Free Analysis
“ Want To Explore New Adventures? Now You Can! ” IMPROVE MOTION FOR ACHING NECKS
Why does neck pain happen? There is a golden rule, that the structure of your body governs its function. Your body, especially your neck, relies on good flexibility, posture, strength and coordination. In our daily lives, we place tremendous strain and demand on our neck. Poor posture with sitting or stress causes weakness in our postural muscles. In addition, this causes long-term damage to the muscles, joints, ligaments and tendons of the neck. This chronic strain and stress on the neck causes inflammation, which over time will increase aches and pains. If you suffer from neck pain, call Centra Rehabilitation today to learn more about how physical therapy can help you LIVE LIFE Pain-free! Institute of Medicine Report from the Committee on Advancing Pain Research, Care, and Education: Relieving Pain in America, A Blueprint for Transforming Prevention, Care, Education and Research. The National Academies Press, 2011.
In a survey conducted with over 300 chronic pain sufferers, 59% reported an impact on the quality of their life and 77% of those surveyed reported feeling depressed. Even small amounts of pain, can lead to a downward spiral in quality of life, energy, and well being. However, it doesn’t have to be this way and dependency on medication is not the answer. Discovering and treating the root cause of your pain is the answer. Physical therapy is the natural solution to treating the mechanical cause of your pain. The neck is an incredible part of your body with 7 vertebrae (bones), over 16 joints and many muscles in the front and back of your neck. The greatest concentration of muscles and tissues is in the upper neck, at the base of your skull. This is where many of the larger muscles that support the head attach to support your head and neck. It is also where the vertebral and carotid arteries travel through your neck, entering your skull to supply your brain. Needless to say, this is a very tightly packed area and muscle tension can affect blood flow to the scalp, causing headaches.
“What Everyone Ought To Know About Neck Pain!” HOW PHYSICAL THERAPY HELPS WITH NECK PAIN
What can be done? Neck pain is most often relieved, by simply restoring the proper movement and mechanics of the neck. Think of your neck much like the machinery in a car. Keeping it well maintained and in good alignment, will allow it to perform well. Here are the key areas you need to focus on to reduce your neck pain: • Have good posture with sitting and standing. • Restore your flexibility to the neck muscles and joints. • Strengthen your mid-back muscles and shoulders to support your neck. • Improve coordination of your neck muscles. • Eat well, reducing consumption of processed foods and food that increases inflammation in your body. • Seek professional help for aches and pains lasting more than 3 days. A physical therapist is the muscle and skeletal specialist who analyzes your posture and movement, then helps you restore posture, flexibility and strength. Why physical therapy relieves neck pain Many people have discovered the benefits of seeing a physical therapist first when they have aches and pains. Our physical therapists are experts in analyzing your posture and movement, spotting your true trouble source. From there, our medical training allows us to create a proper treatment plan that will quickly relieve your pain, improve your posture, mobility, strength and coordination. We even teach you how to maintain your improvements with specific gentle exercises. Think of us
as the mechanics for your body. Come in for a regular tune up and your neck and back will be as good as new. To learn more about how our programs can help you eliminate your neck pain, call us today.
OATS WITH APPLES & CRANBERRIES
Ingredients • 1 cup oats • 1 large Granny Smith apple, diced • 1/2 cup fresh cranberries • 3 tbsp maple syrup • 1 tbsp pure vanilla extract • 1 tsp ground cinnamon • 1/2 tspn ground cardamom
• 2 pinches of kosher salt • 4 1/2 cups unsweetened almond milk Toppings: • chopped apple • almond slices/chopped almonds
• dried cranberries • ground cinnamon
Directions Spray a 2-quart or 4-quart slow cooker insert lightly with cooking spray. Combine the steel cut oats, diced apple, cranberries, maple syrup, vanilla extract, cinnamon, cardamom, salt, and almond milk. Stir to mix thoroughly. Cover and cook on low heat for 6 hours (for firmer oats) to 8 hours (softer oats with the slightest chew), stirring once or twice if possible. As the oats are cooking a thin, dark colored skin may form on top of the oats and they will look slightly dry at first glance. Don’t worry. Go ahead and stir the oats well until they are creamy and smooth. If you prefer looser oats, stir in an additional half cup or so of almond milk. Serve hot and garnish with toppings as desired.
Truly cares about her patients! “I saw Courtney for back pain following 2 herniated discs. I had tried pain killers and steroid injections prior to working with her, with no real positive effect. Courtney aggressively treated the root causes of my back pain and helped me overcome weaknesses I didn’t know I had. While treating my back she also noticed post concussive symptoms in me that I had ignored for years since getting a TBI in Afghanistan. After helping me to become pain free in my back, she then treated my TBI. My balance, spatial awareness, and focus are now much better. She is an amazing therapist who truly cares about her patients.” - J. Wise I am so thankful to the Centra Rehab team! “I am so thankful to the Centra Rehab team at Nationwide!! From the minute you walk in the door you are greeted with a smile til you leave. Heather Brumfield is AMAZING. I like that she takes her time and explains everything!! She has excellent bedside manners!” - M. Carson Actually correcting the problem! “This is my third time in 6 years having therapy for my issue and for the first time I feel like I’m actually getting to the heart of the issue. With Courtney’s knowledge, along with other therapists, I feel like I’m doing more than just going through the motions and actually correcting the problem. Also, the atmosphere is amazing. Everyone is helpful and supportive in helping you reach your goals. 5 stars here for sure! ” - T. McCue Will take phenomenal care of you! “After years of suffering with neck pain, 8 weeks of physical therapy got me to a point of almost no pain! Brigid & Krista provided manual therapy along with home exercises to strengthen my neck. If you want to get relief from pain and are willing to Patient Spotlights
do what you are told, the team at Atherholt will take phenomenal care of you!” - D. Pew A rare blessing! “I cannot say enough good things about Dr. Heather Brumfield and all the other PTs at Centra Rehab. Their knowledge of my complex medical issues is a rare blessing, and they display compassion, patience, and friendliness. Highly recommend.” - Jacob J. Helping me to help myself! “I truly appreciate my time at this rehab. They are kind, they are supportive, they help me understand why my shoulder is stiff and painful. I like the homework exercises I get, helping me to help myself.” - P. Winborne
Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
People who go to physical therapy experience: Natural relief for aches and pains Less difficulty in reaching or bending More social activity More energy More strength Better days at work
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Staying To 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 is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 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-fat greek yogurt, fruit, veggies with hummus, edmamae, etc.) 5. Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy. 6. Eat something every 2-3 hours. This keeps your metabolism running 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.
Do you have pain while reaching or bending? If you are not moving like you once were, please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today!
Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
SCALENE STRETCH Sit with good posture. Hold the front of your neck with your hand. Look up into the corner away from your hand. You should feel a stretch in the front part of your neck. Repeat 6 times.
CHIN TICK SITTING Sit with good posture. Tuck your chin and gently nod ‘yes’. Repeat 6 times.
Improves Neck Mobility
Stretches Neck Muscles
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Discover How To Live Pain-free
At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
Call Today 434.200.2102 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
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