Health & Wellness Newsletter by Priority Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
RELIEVING NECK PAIN & HEADACHES Life Is Good Without Neck Pain!
Do you suffer from frequent neck pain and headaches? People literally live on Acetaminophen and Ibuprofen for years because they constantly have a nagging headache, induced by muscle spasms in the neck. Many people who suffer from frequent headaches fear they have an underlying neck problem that may go undiagnosed or untreated. (continued inside)
Health & Wellness The Newsletter About Your Health And Caring For Your Body
RELIEVING NECK PAIN & HEADACHES Look Up To A Happy &Pain Free Life!
INSIDE: • Focus On Neck Pain To Relieve Headaches • Healthy Recipe • Relieve Neck Pain In Minutes • Patient Success Spotlights • Deep Breathing Can Decrease Neck Pain At Work
The Cause of Most Headaches Headaches can range from minor nagging pains to full-blown migraines that knock you off your feet for a day or two. Any headache, whether tremendous pain or not, should be a warning sign that the muscles around your spine and neck may be too tight and tense. Prolonged muscle tension may cause you to feel stiff and achy. One may feel pain in the shoulders, neck, upper back and even radiating out to the upper arms. Most people who have headaches complain about having neck and shoulder pain. The most intense pain usually lies directly in the upper back sides of the neck. The pain then radiates into the shoulder area. This is why many people who have headaches treat themselves to seek frequent neck and shoulder massages. Relief That Works Physical therapy goes beyond massages to evaluate and treat the
root cause of your pain. Muscular tightness may lead to poor joint movement and weakness. Our medical physical therapy experts are trained inspecialized,hands-on treatments toquicklyreduceyourpain. and improved motion. We help to train you in gentle exercises and self- help techniques to relieve neck pain and headaches independently and prevent the problem from reoccurring. Physical therapy can help you to relieve the tightness and tension in your muscles, helping you live a happy, pain-free life.
Palmayra, MO: 573-769-6166 Florence, SC: 843-536-4888
www.prioritypt.net
FOCUS ON NECK PAIN TO RELIEVE HEADACHES The neck can be a hidden and debilitating source of headaches. Very often neck pain and headaches go hand-in-hand, leading to a miserable time coping with everyday activities. According to the National Institute of Health Statistics neck pain and headaches are the second most common form of pain experienced by Americans, with 59% reporting it affected their enjoyment of life. Some headaches are often grouped under the term “cervicogenic headache” meaning that the primary source is from the neck.
There are well mapped out patterns of headaches that come from the different parts of the neck, shoulder and upper back areas. The discs between your bones (vertebrae) and joints in the upper neck often contribute to headaches. Even headaches located in the forehead or behind the eyes are often referred pains stemming from problem areas in the neck and base of the skull. The joints connecting the top three vertebral levels of the neck handle almost 50% of the total motion of the entire neck.This means they absorb a lot of repetitive strain.These joints bear the main load of the weight of the head (about that of a bowling ball). With fatigue, poor posture, injuries, disc problems, arthritis, muscular stress and even prior surgeries, the wear and tear on this critical region of your body can prove too much, resulting in pain. It is also possible that you may develop a narrowing of the spinal canal itself. Since the spinal cord runs through the spine, a narrowing of the canal or where the nerves exit, can lead to a condition called spinal stenosis. There is much that can be done to treat neck pain and headaches. Our expert physical therapists have years of experience helping people with
neck pain and headaches. By finding the root cause of your neck pain and headaches we can relieve your pain quickly, reduce the need for medication and get you back to the activities you enjoy. Discover how our team of specialists at Priority Physical Therapy can eliminate your neck pain and headaches allowing you to live a happy, active and pain-free life. Call today for more details!
Healthy Recipe
Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.
Turkey Meatballs
INGREDIENTS • 1 lb ground turkey • 1 large egg beaten • 1/4 cup shaved parmesan
Stretches Neck Muscles
www.simpleset.net
CERVICAL RETRACTION Stand with your back against a wall. Position a rolled up towel behind your neck.Tuck chin like you are nodding ‘yes’. Draw your chin closer to the back of your throat. Repeat 3 times.
• 1 tsp garlic powder • 1 tsp onion powder • 1 tsp basil • 1 tsp salt
• 1/2 tsp ground black pepper • 1 (24 oz) jar red pasta sauce • 1/2 lb whole grain spaghetti
DIRECTIONS Preheat broiler on high for 5 minutes. Combine all meatball ingredients in large bowl. Use your hands to mix the ingredients. Use a 1.5 tablespoon cookie scoop to scoop 18 meatballs onto a rimmed cookie sheet. Broil on top rack for 5 minutes. In a large skillet, bring pasta sauce to a low simmer. Add in cooked meatballs and simmer together for 5-10 minutes or until meatballs are completely cooked through. Serve with your choice of pasta, fresh basil, more parmesan and enjoy!
MISSOURI 573-769-6166
SOUTH CAROLINA 843-536-4888
www. prioritypt.net
PATIENT SUCCESS SPOTLIGHTS
Neck pain is a common issue when sitting at a desk for 8+ hours a day. This can lead toheadaches,migrainesandshoulderandback issues ifnotcorrected.There are 3 tips to help reduce pain throughout the day while at work: 1. Posture: Maintaining a good posture while sitting is key to reducing neck symptoms while at work. Having a good chair that fits your body type is also important. While sitting, think “chest up, shoulders back, chin down.” Supporting your forearms with arm rests also helps to decrease the weight your arms are placing on your neck. If your arm rests donot raise to theappropriateheight, wrap a hand towel around the arm rest and secure with tape. Make sure the computer screen is at an appropriate level. The top of the screen should be a few inches higher than the level of your eyes. Bring it closer to the edge of the desk. Also consider document holders if you are having to look at papers frequently while typing. A computer tray can be helpful for proper shoulder and arm positioning. 2. Get up!: Sitting for prolonged periods of time can be linked to cardiovascular issues, diabetes and obesity. It also plays a role in increasing the risk of neck pain. Getting up every 30 minutes can decrease those risks. It helps realign your posture, improve blood flow to the stiff muscles surrounding your neck and will provide the extra needed energy to finish the day. Set a timer to remind yourself to get up and move! 3. Deep Breathing: Most people breath very shallow and do not use their full lung capacity throughout the day. Breathing techniques are very beneficial for THREE TIPS TO REDUCE NECK PAIN WHILE SITTING AT A DESK. Always made me feel at ease! “They did an excellent job and always made me feel at ease and welcome.” - Debra Service was excellent! “The service was excellent! ” - Jannie Easy to work with! “Very professional and easy to work with! Will certainly recommend to others.” - Abigail Pleasant and positive experience! “I was a bit hesitant about attending therapy sessions but the staff made every visit a pleasant and positive experience.” - Sushelia
Think PT First
Why You Need To Come Back In For A Tune- Up: � Move without pain � Bend and move freely � Balance confidently and securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle
www. prioritypt.net
people who tend to hold stress in their necks and shoulders. This has also been shown to decrease stress, relax your mind and help you sleep better. Take a few minutes out of your day to practice this breathing technique. Sit in a comfortable position with your hands on your knees and your shoulders relaxed. Exhale fully, then breath in through your nose.Exhaleslowly through your nose for acount of 5 seconds. Tighten your abdominals at the end of the breath. Pause for 2 seconds, then inhale slowly. Repeat 5 to 10 times. If the neck pain does not subside with these changes made in your work day, consider getting a referral from your physician for physical therapy.You may have muscles that are too weak or too stiff that are making it difficult for your body to sit up in the proper position. A well trained physical therapist will help improve your alignment and suggest important strategies that you can implement in your work day to reduce pain and improve function. - Lesley Turner PT, DPT
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