Cornerstone_Relieving Neck Pain



INSIDE: Is Your Neck Pain Caused By Sleep Issues? • Healthy Recipe: Chocolate Shamrock Shake! • What Patients Are Saying • Exercise Essentials


Neck pain can be both debilitating and terrifying. When you experience an injury that leaves your neck in severe pain, the thought of not being able to freely turn your head is overwhelmingly stressful. What’s more, the pain itself is unbearable, and since the neck is so sensitive to injury, it is important to be as careful as possible in finding treatment and solutions for the pain. 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 likemigraines 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.

In some cases, Mechanical Neck Pain can develop as a result of a change in the neck joints. Thismay develop as a result of a disc collapsing, 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, neck pain is sometimes caused by 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 the pressure and irritation surrounding the nerves, often offering immediate relief from pain and discomfort. 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.

Here is a quick breakdown of what could be going on to cause your neck pain: If your pain is developing gradually over time and is not the result of any particular injury that comes tomind, 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 becomingweakened 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 amuscle 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.


There is one more factor that often is not spoken about, but it’s a frequent cause of neck pain and discomfort: Sleeping Issues . Sometimes, sleeping in a certain position or sleeping on a mattress or pillow that is too soft or too 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! According to Tuck Sleep, mattresses with mid-level firmness ratings (4-6 out of 10) tend to help the most with alleviating pain, as they provide a balance between comfort and support. Mattresses that are too soft or too firm can actually increase pain levels during sleep, as they can create more pressure and target certain pain points on your body. For more support in finding relief from your neck pain, call us today. Your physical therapist at Cornerstone Physical Therapy can help pin point the source of your neck symptoms and offer exercises that will help to relax your neck muscles as well as help your neck become more tolerant of activity.

“I have enjoyed my physical therapy since day one. When I first started some exercises were rough, but once my session was done, I felt so much better...Joe has really helped me get through this painful plantar fasciitis. I have very little pain now...I generally walk between 12,000 and 18,000 steps a day at work, so coming to P.T. after work gets me going for the rest of the evening. Thanks for all you have helped with!” - Susan T. Thanks for all you have helped with! PATIENT SPOTLIGHT



• 2/3 cup milk of choice • 1/3 cup canned coconut milk, or creamer • 1 frozen banana (or sub 2/3 cup frozen coconut meat) • 2 1/2 tsp cocoa or cacao powder • scant 1/8 tsp salt • 1/8 - 1/4 tsp pure peppermint extract • sweetener of choice, (as desired) • chocolate chips, (optional) Directions Blend all ingredients until completely smooth. Pour into a glass, and enjoy! Feel free to experiment by adding 1 tsp of instant coffee to make a frappe, or use a non-frozen banana and heat ingredients on stove top to make Shamrock Hot Chocolate! Ingredients Healthy Recipe Chocolate Shamrock Shake!

WHAT IS TELEHEALTH? Telehealth is the remote delivery of health care services and clinical information using communications technology, including the internet, wireless, satellite and phone. What are the benefits of physical therapy via Telehealth or e-visit (Medicare)? I T’S CONVENIENT – receive physical therapy care from the comfort and privacy of your home or anywhere with connection to communications technology IT’S SECURE – our technology platform used for telehealth is HIPAA compliant, ensuring your private health information is protected IT’S SIMPLE – all you need is a computer or any device with a camera and high-speed internet. We can also teleconference by phone if there is no access to a camera. TELEHEALTH DURING COVID-19 With intensifying concerns surrounding the COVID-19 pandemic, Telehealth has become of paramount importance to ensure the safety of patients and health care providers. It allows patients the opportunity to seamlessly continue their care while practicing social distancing, remaining in their home, and minimizing their exposure to the virus.

You can make a Telehealth Appointment with your physical therapist by call our offices or clicking here. A member of our team will get back to you with instructions on how to connect with your physical therapist or schedule an initial evaluation. Cornerstone Physical Therapy is dedicated to helping you achieve your goals and get back to the activities you love.


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Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Cornerstone Physical Therapy for a complimentary injury consultation. We will guide you so you can get back to the activities you love.


LEVATOR SCAPULAE STRETCH (OVER- PRESSURE) Sit in a chair with the hand on the side of the neck to be stretched beneath you. (Alternatively, you can grab under the chair.) Use your free hand to gently pull your nose down toward your armpit so as to give your neck an extra stretch. Good stretch to use if you sit at a computer all day.

Exercises copyright of

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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