Silver Creek PT_Neck Pains & Headaches



INSIDE : • The Problem With Posture •Patient Success Spotlight Therapy degree from the University of Saint Augustine. He is certified as a Strength and Conditioning Specialist from the National Strength and Conditioning Association. Randy has a special interest in Sports Medicine as he played col legiate level lacrosse while in school. He has worked with many athletes of all ages, up to the Randy received his Bachelor of Arts degree in Economics from Denison University in 1990. In 1999, he earned a Masters of Physical

professional and Olympic levels. He spent six years as the team physical therapist for the San Jose Stealth professional indoor lacrosse team and five years as the team physical therapist for the San Jose Earthquakes professional soccer team. Randy is the co- founder of SCFPT and has practiced with the group since its commencement in 2002. With his free time, Randy enjoys mountain biking, skiing, weight training and spending time with his wife and three children.

• Exercise Of The Month • Discover How To Live Pain Free





INSIDE : • The Problem With Posture • Patient Success Spotlight

• Exercise Of The Month • Discover How To Live Pain Free

Headaches have a bad habit of making their appearance at the most inconvenient times. The middle of the workday, early in the evening when you have hours of responsibilities ahead of you, or even first thing in the morning when you are trying to pay attention to your morning meeting — headaches don’t care how important the work ahead of you is. When they start, they are hard to stop. There are all sorts of reasons why headaches may develop. From environmental factors like weather changes and exposure to certain perfumes or other scents, to stress and allergies, headaches happen to the best of us. However, there are some headaches that may be a bit more predictable than others. Factors like your posture, the type of mattress you sleep on, the pillow you use, or even the desk chair you sit in at work can all impact your risk for experiencing regular headaches because of the intricate network of nerves and muscles in your neck. When Neck Pain Leads to Headaches The majority of the time, neck pain starts out as a seemingly small concern.

A crick in your neck here or there may start to develop more frequently, and before you know it, your experience of neck pain is something you are dealing with daily. It isn’t always the result of something large. While being in a car accident or experiencing another sort of injury can definitely lead to chronic neck pain, the cause of the issue isn’t always as simple to identify. Sometimes it is a bad habit that you don’t really think twice about, like your habit of watching TV as you fall asleep, keeping your neck at an odd angle as you rest for the evening, or maybe as a result of your posture as you type at your desk every day, hunched over at the shoulders with your neck catching the brunt of your slouch. These poor habits are common, and most of us consider them to be harmless. Sure, you know it isn’t great for you, but what is actually going to happen? It’s a lot easier to slouch as you type, and who doesn’t want to catch a few late-night laughs as they fall asleep? But the reality is that these seemingly irrelevant habits could be putting undue stress on your neck, and if you aren’t careful, this could translate to regular and uncomfortable headaches that are difficult to get rid of.


SITTING POSTURE Sit on a sturdy chair and scoot your hips forward. Place your feet flat on the floor. Tip your pelvis slightly forward. Straighten your spine until your ears are directly over your shoulders and your shoulders are over your hips. Draw your shoulder blades gently back and together. Tuck your chin. Stretch up tall; imagine a string attached to the top of your head, pulling you up to your full height. Helps Improve Posture Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH

The Problem With Posture

Working with a physical therapist can help you to identify whether or not your headaches may be the result of neck pain or strain. One of the most common causes of headaches due to neck pain is forward head position. Forward head position means that when you are resting your head, you are continuing to hold your head slightly forward, which is a type of slouching position. You can identify whether or not you have a forward head position by standing straight against the wall and determining whether or not your head rests against the wall as your back does. If your head does not touch the wall when you are standing straight, then you aren’t fully standing up straight! As years go by and day after day you continue to hold your head in this forward position, you can start to experience pain as a result of strain in the muscles of the neck. When this is an issue, working with a physical therapist may be able to help. Stretching the muscles in your neck to alleviate neck strain can reduce the severity and regularity of your headaches. Stretching the muscles that have grown tight along the back of your neck as well as those along the shoulders can help you find relief from the tension that is causing your pain. When dealing with neck pain, it is important to remember that safety has to come first. While there are many simple activities you can try at home to begin stretching your neck muscles, working with a physical therapist is the only way to ensure that you are stretching in a way that won’t potentially lead to greater injury. For more information, contact us.

If you are unsure of completing these exercises or experience pain when doing so, stop and consult your physical therapist.

HEALTHY RECIPE Spicy Lemon Garlic Baked Tilapia

INSTRUCTIONS • 4-6 Tilapia Fillets • 1 tbsp Lemon Juice • 3 tbsp Butter • 1 tsp Garlic Minced INGREDIENTS

• 1 lemon Cut into thin slices • 2 tbsp Fresh Parsley Chopped

• 1/2 tsp Red Chilli Powder • Salt to taste • 1/2 tsp Black pepper

5. Arrange lemonslicesbetween thefillets. 6. Pre heat the oven to 180 degrees C (350 Degrees F). 7. Bake the fish for 15-20 minutes. 8. Garnish with fresh parsley. 9. Serve hot.

1. Wash the tilapiafilletsandpat themdry. 2. Arrange the fillets in a baking tray. 3. Mix lemon juice, butter, garlic, red chili powder, salt and black pepper in a bowl. 4. Pour this mixture over the tilapia.


Patient Success Spotlight

At Silver Creek Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST business with a limited number of appointments. You can call 800-558-7161 or request an appointment online at Did You Know? We’re Back Open! We are back and open for

“They were always so polite and kind that it made the experience a pleasant one.” The staff were also very helpful. They would lead me through the details of various exercises and help me with the equipment in order get the maximum benefit and avoid difficulties. They were always so polite and kind that it made the experience a pleasant one. I have happily recommended Silver Creek Physical Therapy to others, and they have also found them to be excellent. D.R.



Telehealth at Silver Creek

Refer A Friend!

We hope that you are doing well. We wanted to reach out and give you options for how we can help. Telehealth is now approved for physical therapy visits. We recognize that it is not the same as in-person physical therapy; however, it is a way for you to check in with your therapist and make sure you are on staying on track. If you would like to connect with your physical therapist. Click on the link below to schedule your visit or leave us a message at 408-238-1552 and we will respond in 1-2 days. REMEMBER, WE ARE HERE FOR YOU AND WE WILL ALL GET THROUGH THIS.

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 life Have Them Call Us Today! They will thank you and so will we!

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Silver Creek / Evergreen 4205 San Felipe Road #100 San Jose, CA 95135 Phone: (408) 238-1552 Blossom / Almaden Valley 121 Bernal Rd, Suite #30 San Jose, CA 95119 Phone: (408) 227-2141 Newark / Fremont 5600 Mowry School Road #305 Newark, CA 94560 Phone: (510) 651-9258

Gilroy 1395 1st Street #100 Gilroy, CA 95020 Phone: (408) 846-6000 Sunnyvale 500 East Remington Drive Sunnyvale, CA 94087 Phone: (408) 389-3600


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Los Gatos/Campbell 14103 Winchester Blvd. Suite F Los Gatos, CA 95032 Phone: (408) 868-5577

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