South Toledo: Relieving Neck Pain Naturally

Health & Wellness Newsletter by South Toledo Physical Therapy

Health &Wellness The Newsletter About Your Health And Caring For Your Body

IS YOUR CHILD’S BACK PACK GOING TO CAUSE INJURY?

Finding a Safe Pack Despite their potential problems, backpacks are great when used properly. Before you buy one, though, consider a backpack’s construction. Using Backpacks Wisely To help kids prevent injury when using a backpack: • Lighten the load. No matter how well-designed the backpack, less weight is always better. Use the bathroom scale to check that a pack isn’t over 10% to 15% of your child’s body weight (for example, the backpack of a child who weighs 80 pounds shouldn’t weigh more than 8 to 12 pounds). • Use and pick up the backpack properly. Make sure kids use both shoulder straps. Bags that are slung over the shoulder or across the chest — or that only have one strap — aren’t as effective at distributing the weight as bags with two wide shoulder straps, and therefore may strain muscles. Also tighten the straps enough for the backpack to fit closely to the body. The pack should rest evenly in the middle of the back and not sag down to the buttocks. You may need to adjust your kids’ backpacks and/ or reduce how much they carry if they : • Struggle to get the backpack on or off • Have back pain • Lean forward to carry the backpack If your child has back pain or numbness or weakness in the arms or legs, talk to your doctor or a physical therapist.

Inside: • Relieving Neck Pain Naturally

• Discussing The Affects Of Text Neck

• Relieve Neck Pain In Minutes

• Patient Success Spotlight

Health & Wellness The Newsletter About Your Health And Caring For Your Body

RELIEVING NECK PAIN NATURALLY “Look Up To A Pain Free &Active Lifestyle!”

• Radiculopathy: This condition develops when pressure or irritation develops in the nerves of the neck.Thiscondition isoftencausedbybulgingdiscs in the cervical spine. This sort of pain will often manifest as numbness or tingling in the neck with corresponding radicular symptoms that can travel to the shoulders, arms and hands. Understanding Neck Pain As many as two-thirds of adults will struggle with neck pain at some point in their lifetime. This is a common problem, one that can result through the wear and tear of everyday activities or from a traumatic injury.Whiletherearesomesituationsthat areassociatedwith increasedriskofneckpain,such asbeing inacaraccidentoraslipand fall, thereare alsoanumberofeverydayactivities thatcancause neckpain.Workingwithyourphysical therapistcan help you avoid these situations, and can help you overcome neck pain with strategic exercises and stretches to help improve your quality of life. Manypeopleareunawareofhoweasy it isto increase yourriskofneckpainbysimplysleeping in improper positions. Certain sleeping positions, as well as

Neckpainhasthepowerto interferewithyourquality of life, making it difficult to work, complete your commute across town, and even sleep at night. There are many different reasons why your neck maybegin tohurt,and theexactcauseofyourneck pain will determine the length and severity of your pain episodes. Developing as either a dull but constant ache, or a sharp pain that becomes severe with movement, neck pain is highly uncomfortable, and in some instancescanbeasymptomofmoreseriousdamage to the neck or spine. Common causes of neck pain include: • Degenerative Disc Disease: This is a chronic condition in which the discs, which are fluid-filled sacssitting in-betweenthecervicalvertebrae,begin todegenerate,allowingbonesand jointstopainfully rub against one another. • Muscle Strain: Injury to your neck or spine may result in a muscle strain, causing the muscles in your neck to spasm painfully. • Mechanical Neck Pain: This is an umbrella term assignedwhenthere isanydamageordeterioration to neck joints.

using an improper pillow or an old mattress, can result in neck pain. To reduce your risk of neck pain, it is helpful to make sure your sleeping arrangements meet the following guidelines: • Try to sleep on your side or back, and not on your stomach, as this forces you to sleep with your neck in positions that leave it susceptible to injury. • Use one, or at most two pillows to help keep your neck in alignment as you are lying down. •Yourmattressshouldbefirm,withasoftpillowtop or layerofcushioningtoaccommodateyourcomfort level. Too soft of a mattress can put your neck in compromising positions. Neck pain is common, but that does not mean that this is an issue you need to accept and continually put up with. The earlier you find treatment for neck pain, the faster you’ll be able to recover and find yourself living pain-free once again. Contact us at South Toledo PT for more information about overcoming and alleviating neck pain!

Patient Success Spotlight

“When I started at South Toledo PT I was having severe neck pain as well as numbness and tingling down my left arm and into my hand. After only 3 or 4 visits my symptoms were half of what they originally were, and by the 8th visit they were gone! I want to thank Aaron and the staff at South Toledo for helping me! I can finally sleep through the night again!” - Cynthia N. I can finally sleep through the night!

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“Is Your Digital Lifestyle Affecting Your Posture?” DISCUSSING THE AFFECTS OF TEXT NECK

Poorposture issomethingwenormallydonot thinkofasacontributor to neck and back pain. However, in our era of constantly being on smart phones, tablets, and computers, we often put our necks and backs in positions of prolonged stress. Over time, this contributes to increasedstress tovertebrae,disksandmusclessupporting thespine. Text neck is the term used to describe the neck pain and damage sustained from looking down at your cell phone, tablet, or other wirelessdevices too frequentlyand for too long.Ofcourse, thisposture of bending your neck to look down does not occur only when texting. For years, we’ve all looked down to read. The problem with texting is that it adds one more activity that causes us to look down—and people tend todo it formuch longerperiods. It isespeciallyconcerning because young, growing children, could possibly cause permanent damage to their cervical spines that could lead to lifelong neck pain. If you have been suffering from back or neck pain, come see a therapist at South Toledo PT. We can teach you postural corrections and stretches to relieve your symptoms and help get back to living pain-free!

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Healthy Recipe: Vegetable Smoothie

8 INGREDIENTS • 6 oz water • 1 large tomato • ½ cucumber • 2 pieces celery

• 2 carrots • handful of baby spinach • lemon juice from 1 lemon (or balsamic vinegar) • 6 ice cubes

DIRECTIONS Wash the vegetables, throw them in the pitcher (after washing), turn blender on low, and then turn it up to high for about 30 seconds. You may need to use the tamper to get it circulating at the beginning. Other possibilities to add include olive oil, Tabasco, or herbs like basil. If you want it to look more like V8 you could leave out the spinach and add another tomato.

• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: DO YOU HAVE NECK PAIN?

Refer A Friend

Mention This Coupon To Receive A FREE Neck Pain ANALYSIS

Do You Have Friends Or Family Unable To Do The Following:

Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains, give the gift of health! Refer a friend or family member and receive a $35 dollar Visa gift card! Just pass along this newsletter and have them call us directly to schedule an appointment. When they call have them mention your name to receive your gift card. www.southtoledopt.com 4 8 2 6 5 1 2 8 3 6 2 7 1 4 4 6 5 7 1 5 7 8 6 4 7 9 1 4 8 3 9 5 8

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Call Today! 419-380-9316

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Sudoku Puzzle http://1sudoku.com

Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain. http://1sudoku.com n° 110504 - Level Easy

n° 119362 - Level Easy

The objective is to fill a 9x9 grid so that each column, each row, and each of the nine 3x3 boxes (also called blocks or regions) contains the digits from 1 to 9. A cell is the smallest block in the game. A row, column and region consists of 9 cells and the whole game consists of 81 cells.

1 4 4 8 6 7 3 3 4 9 2 2 8 1 7 7 6 4 5 1 9 3 4 2 9 6 2 1 3 2 5 4 8 1 2

CERVICAL RETRACTION Sit tall and tuck chin. Use fingers on chin to push gently backwards. Hold for 5 seconds and repeat 10 times. Helps decrease neck pain 5 9 7 7 1 6 4 6 9 8 5 4

6 2 9 7 6 2 4 8 2 8 4 3 7 5 1 3 1 2 8 4 6 1 5

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n° 123062 - Level Easy

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n° 127435 - Level Easy

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Play on yourmobile these puzzles and find their solutions by flashing the codes below : n°119362 n° 110504 n°123062

n° 127435

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