Motion Matters PT: Relieving Neck Pain

NEWSLETTER The Newsletter About Your Health And Caring For Your Body


Neck pain can be a literal pain in the neck! A few years ago, I had neck pain and upper back pain that wasn’t going away. Given my occupation as a Physical Therapist I was all too familiar with my symptoms. Luckily, I was able to see one of our Physical Therapists for treatment and with the right exercises, massage and habit changes I was back to being pain free! Neck issues can sometimes be complicated because it can involve not only the neck bones but also the upper back or thoracic spine bones, shoulders and shoulder blades! There are many muscles and joints in this area and they each

play a role inmobility. Another key is to look at your habits and postures. It’s important to consider the positions you encounter during the day but also at night, such as the type of pillow you are using. If you happen to sit at a computer for part of the day having the right keyboard and mouse set up can also become important. Call us today to schedule your first visit with one of our Doctors of Physical Therapy, you will be glad you did!

Christine Turrentine, PT, DPT

RELIEVING NECKPAIN NEWSLETTER The Newsletter About Your Health And Caring For Your Body Independently Owned And Operated Since 2011

INSIDE: • Relieve Neck Pain in Minutes • Patient Success Spotlight • Service Spotlight • Healthy Recipe

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. 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 athleticism 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.   Insomecases,mechanicalneckpaincandevelopasaresultofachange in theneck joints.Thismaydevelopasaresultofadisccollapsing,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,neckpain issometimescausedby 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 thepressureand irritation surrounding the nerves, often offering immediate relief from pain and discomfort.

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4 5 1 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, call 559.876.1191 to talk with your physical therapist! 2 1 7 7 3 6 5 9 5 2 1 9 6 5 1

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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 causeofneckpainanddiscomfort:sleeping issues.Sometimes,sleeping in a certain position or sleeping on a mattress or pillow that is too soft or too

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Relieve Neck Pain In Minutes Try this exercise to keep you moving!. 7 8 1 4

Gluten Free Pumpkin Cookies

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INGREDIENTS • 1 ripe banana mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil melted • 2 tsp Vanilla Extract • 3 tbsp maple syrup • 1 1/2 cups gluten-free rolled oats • 1/2 cup oat flour ground

• 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/8 tsp salt • 2 tsp Vietnamese 5% Oil • Cinnamon • 1/4 tsp Frontier Allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries cherries

Relieves Neck Pain

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4 1 2 ly lower your ear towards your shoulder as far as you comfortably can, then use your arm to guide your head slightly further until you feel a gentle stretch in your neck. Neck Sidebending Stretch Sit with good posture. Slow-

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DIRECTIONS Preheat oven to 350°F. Grease or line a baking sheet with parchment paper or a siliconebakingmat.Setaside. Inamixingbowlstir togethermashedbanana,pumpkin, eggs, peanut butter, coconut oil, vanilla and maple syrup until well combined. Add in oats, oat flour, almond meal, baking powder, baking soda, salt, cinnamon, allspice, chocolate chips and dried fruit; stir to combine. Refrigerate for 5 minutes to harden. Dropcookiesbyspoonfulsonpreparedbakingsheet.Theywon’texpandmuch,so feel free to press them down, slightly, and make them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned.

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“Christine and her staff are professional, caring, and attentive to client’s individual needs. With their attention and skill I have been recovering and progressively gaining mobility from knee replacement. Thank you to all this wonderful staff.” - Regina U. 2 9 7 2

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THIS COULD BE YOU! Contact us today to schedule your appointment at (559) 876-1191! 5 1 7 2 8 5 4 9




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To From

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� Move without pain � Bend and move freely � Balance confidently & securely

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy life

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