Health & Wellness Newsletter by Priority Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
Getting To Know The Priority Physical Therapy Staff JORDAN PAUTLER, PTA
Jordan Pautler, PTA is the newest addition to the Priority Physical Therapy team in Palmyra. Jordan graduated from Southwestern Illinois College in Belleville IL in 2011 earning her Physical Therapist Assistant and Associates in Applied Science degree. Jordan worked in a pain management clinic and skilled nursing facility before she transitioned to an outpatient clinic in Millstadt IL. She remained treating in Millstadt for the next five years treating a variety of musculoskeletal and neurological conditions. She later continued her education at The Body Therapy Center and School of Massage earning her Massage Therapist License in January of 2018. Along with being a Graston Technique provider, Jordan is also certified in Myofascial Release. Jordan recently joined Priority Physical Therapy in April of 2018 after moving fromColumbia IL with her blue healer and horses. She is a competitive barrel racer and enjoys spending her time outdoors.
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Who Are You Going To Call When You’re In Pain! RELIEVING NECK PAIN
INSIDE:
• Are You Hurting Your Neck While You Sleep? • Relieve Neck Pain In Minutes • Patient Success Spotlight • Healthy Recipe • When To Use Ice Or Heat For Pain Relief
Neck pain can be a constant ache or sharp pain with movement, stopping you from enjoying life’s activities. Neck pain is very common affecting approximately 2/3 rds of the population at one point or another. People with neck pain suffer mainly from one of the following conditions: (continued from outside) Degenerative Disc Disease. Thediscsare thefluidfilledsacsbetween the bones of your neck.The normal aging process shrinks the discs and dries them out. Repeated stress and strain also weakens the tissues that make up a disc. When this happens, the disc loses its ability to absorb shock. In turn, this causes rubbing and changes in the shape of the joints in your neck, which can be painful. Muscle Strain. When there is an injury to the neck or you overuse the shoulder and neck muscles, a strain can occur. When this happens, the neckmusclesmaygo intospasm tohelpsupportandprotect thesorearea. Mechanical Neck Pain. Mechanical pain usually starts from changes in the neck joints. As discs start to collapse, the space between the neck bones narrows, and the joints may become inflamed. The pain is usually
chronic and is typically felt in the middle part of the neck. However, it may spread from the neck into the upper back or to the outside of the shoulder in some cases. Radiculopathy. Pressure or irritation on or around the nerves of the neck can affect the nerves’ electrical signals. The pressure or irritation can be felt as numbness on the skin, weakness in the muscles or pain along the path of the nerve. Weakness in the spine muscles can cause abnormal pressure on the nerves and increased chance of radiculopathy. If you are suffering from neck pain, our physical therapy is ideal to quickly relieve your pain and prevent it from returning. From long-term neck pain, to recovering fromacomplicatedsurgery,wecan relieveyourpainquickly, returning your natural mobility and strength. Our treatments are designed to help ease pain and to improve flexibility, strength, posture and function. We even teach you how to protect your neck in the years ahead.
Palmayra, MO: 573-769-6166 Florence, SC: 843-536-4888
www.prioritypt.net
ARE YOU HURTING YOUR NECKWHILE YOU SLEEP?
We spend one third of our lives sleeping. Therefore, how you sleep and the bed you sleep on can have a dramatic effect on the support of your body. When you sleep you need to be aware of how your neck and spine are supported. There are many different types of beds on the market today whichcanbeveryconfusing forconsumers.Thebest typeofbed is theone thatyou tryoutand feelmostcomfortableusing.Typically,abed that isfirm underneath, with a softer top helps to provide support as well as contour your body. If your mattress is old, then think about investing in a new one so that your neck and spine are supported well. Thebestpositions tosleep in foryourspineareonyourbackorsides.Avoid sleeping on your stomach since your spine ends up twisted, especially your neck.Over thehoursofrepetitivesleepingonyourstomach,youcandamage the joints of your spine and compress the nerves exiting your spine. Use a pillow to help support your body and take the weight of your legs off your spine. If you like to sleep on your back, place a pillow under the backs of your thighs and knees. This should place your knees in a slight, supported bend which takes pressure off your lower back. If you sleep on your side, be sure to put a pillow between your knees. This helps keep the alignment of your spine, and takes the pressure of your upper leg off the spine. Have 1-2 pillows under your head to keep your neck in proper alignment. If you need 2 pillows stagger them so that one pillow overlaps the other by one half. The lower half goes under the shoulders, while the upper half supports the neck.
Ourphysical therapistsatPriorityPhysicalTherapycanshowyouexercises, stretches and techniques to relieve your pain and prevent it from returning. If you are suffering with neck or back pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life!
Call us today at Missouri: 573-769-6166 or South Carolina: 843-536-4888 to schedule an appointment!
Healthy Recipe: BROCCOLI SALAD
Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.
INGREDIENTS • 2 strips low-sodium bacon • 1/2 cup ice cubes • 1/2 medium red onion, thinly sliced • 1/2 cup buttermilk • 1/3 cup reduced-fat sour cream • 1/4 tsp finely grated lemon zest • 1 tbsp fresh lemon juice
Strengthens Neck Muscles
www.simpleset.net
CHIN TUCK SUPINE Lie with roll under neck. Without lifting head, tuck chin gently. Keep the large muscles in the neck relaxed.
• Kosher salt & black pepper • 6 1/2 cups broccoli florets
• 1/3 cup golden raisins • 2 tbsp salted roasted sunflower seeds
DIRECTIONS Combine the ice cubes, onions and 1 cup water in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, then drain and pat dry. Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes.Transfer to a paper-towel-lined plate to drain, reserving 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve. Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour and up to 4 hours. Season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and sunflower seeds. Courtesy of: 2012 Television Food Network, G.P.
MISSOURI 573-769-6166
SOUTH CAROLINA 843-536-4888
www. prioritypt.net
ATTENTION PAIN SUFFERERS
Do you or someone you know have back or neck pain? As a current or past patient, you have access to this valuable information, atyour fingertips. Start feeling better today in the privacy of your home. Go to www.prioritypt.net, and scroll down to the middle of the page for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!
PATIENT SUCCESS SPOTLIGHTS “Helped me get back into normal mobility!” “I had a good experience with these people, helped me get back into normal mobility after an injury.” - Daniel B
You can find the FREE Back and Neck Pain ebook download on our homepage at: www.prioritypt.net
WHEN TO USE ICE OR HEAT FOR PAIN RELIEF
How to use ice Icepacksareveryuseful inbruises,strainsand jointswellings.Use them for any acute swelling, over the first 24 to 48 hours (except back strains). Ice helps later too, while exercising the limb. Our friendly therapists can show you how to make movements less painful and more flexible by using an ice pack just before or during exercise. How to use heat Heat improves thecirculation, soothes and relaxes themuscles by carrying away toxinsandbringing inhealingoxygen.Heatcancomfortabackorneck strain, especially if it has been persisting for some time. When you use a heat pack, wrap it in a towel and check the temperature so it doesn’t burn the skin. When not to use heat Don’t use heat if you have a painful, red or swollen joint. This increases circulation so that fluid collects, worsening the swelling and stretching or compressing the nerves and surrounding healthy tissue. This makes it still more painful. You’d be better off icing it.
When to use neither heat nor ice Whether you use hot or cold packs, be aware that you can damage your skin and deeper tissues by careless use. Don’t use it if you have an open or infected wound. If the circulation or sensation level is poor, as in diabetes, ice and heat could cause the skin to break down, get infected and worse. Visit us for more help with using ice or heat. We’ll speed up your recovery and get you moving more easily.
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