MuscleSpineRehabCenter_Stay a Neck Ahead of Chronic Pain

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body



HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body


INSIDE: Is Your Neck Pain Caused By Sleep Issues? • Tips to Stay Healthy & Fit • Exercise Essentials • Healthy Recipe • My PT Success Story


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 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.

In some cases, Mechanical Neck Pain can developasaresultofachange intheneck 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, neck pain is sometimes caused by Radiculopathy , which refers to pressure or irritation inthenervesoftheneck,whichalters the electrical signals in the neck, causing you to feel more pain throughout the day. Physical therapy can help reduce the pressure and irritationsurroundingthenerves,oftenoffering immediate relief from pain and discomfort. These are just some of the frequent causes of neckpain. It is importantthatyouneverassume 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. Call us today at (269) 979-3000 or visit our website at

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 to mind, then it may be a result of Degenerative Disc Disease . When this develops,youmayexperiencechronicneckpain asaresultoffluid-filledsacsthatarebecoming weakened over time as a result of stress and strain. Physical therapy can help alleviate the painfromdegenerativediscdiseasebyhelping restore blood circulation and improve range of motion intheneck.Thistherapy isapproached inacarefulanddeliberatewaysoastonotcause further pain in the neck region. Sometimes,neckpaindevelopsafteraparticular injury,suchasduetoaccidentorevenasaresult ofacaraccidentoraslipandfallaccident.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 andcoldtherapyandtargetedphysicaltherapy 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 inacertainpositionorsleepingonamattress orpillowthat istoosoftortoohardwillleadtoneckpain.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 pillowsyousleepon,thepositionyousleep inorevenyourmattress!

For more support in finding relief from neck pain, talk to your physical therapist by calling 269-979-3000 or schedule an appointment at

TIPS TO STAY HEALTHY & FIT Keep Moving. Getting up for five minutesevery30to60minutesand performing light activity (pacing around the house or performing simple squat exercises) reduces theriskofdiabetesandotherheart disease risk factors. ensure they are a part of your day.Ratherthanskippingthegym, make time for a quick workout. Stay Healthy with an Immunity Boost. Exercise boosts your immunity during cold and flu season. Just a few minutes a day can help prevent simple bacterial and viral infections, according to the Centers for Disease Control and Prevention.


• 2Tbspextra-virginoliveoil • 3garliccloves,minced • 1Tbsp lemonzest • 2Tbsp lemon juice • 3/4 tspseasalt • Freshlygroundblackpepper • 1½ tspcuminseeds* • 2cupscookedchickpeas,drained &rinsed • 1cupcherry tomatoes,halved

• 4Medjooldates,pittedanddiced • 3Persiancucumbers,sliced into thinhalfmoons • 1cupchoppedroastedredpeppers • ¼cup finelychoppedparsley • 3ounceshoneygoatcheese (or similar) • ¼cup freshmint • 1cupchoppedroastedchickpeas, (optional)

Be Creative with Exercise. Opt for fun ways that make physical activity a family affair, from exploring new group fitness classestobuildingphysicalactivity intofamilytraditions.Youcanhave qualitytimewithfamilyandfriends whilealsoprioritizingyourhealth. Plan Your Workouts. Note your workouts in your schedule to

Directions: Ina largebowl,combineoliveoil,garlic, lemonzest, lemon juice,salt, and several grinds of pepper. In a skillet over medium-low heat, toast the cumin seeds until aromatic, about 30 seconds. Remove seeds from heat and crush (a mortar & pestle is easiest). Add seeds to the bowl and stir. Add the chickpeas, tomatoes,dates,cucumbers,redpepper,andparsleytothebowlandtoss.Transfer to a serving platter and dollop with goat cheese, sprinkle with mint, and top with extraroastedchickpeas, ifdesired.Season to tasteandserve.

Drink Eight, 8-Oz Glasses Of Water Each Day. Try to keep waterwithyouatalltimes.Fillupa 64ouncewater jug inthemorning and finish it by the end of the day.



Levator Scapulae Stretch (Overpressure) 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.

I have been working as a physical therapist since September, 2017 after graduating from the University of Michigan of Flint and receiving my doctorate in physical therapy. I attendedMichiganStateUniversityfor myundergraduatestudies.Although I have attended both schools, my heart will always remain with my MSU Spartans! Go Green! I enjoy working

withavarietyofconditions,howeverIhaveastrongpassionworking withneurologicalconditions,vestibularissues,andamputees.When I’mnotatworkIenjoyreading,listeningtomusic,andstayingactive outdoors. You can live a pain-free life! Call Muscle & Spine Rehabilitation Center today at 269-979-3000.


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


I went to Muscle & Spine Rehabilitation Center for my chronic neck pain and had the pleasure of working with Ben and Teri. Almost immediately, I noticed some improvement in my neck which continued to improve over the duration of my treatment. Both of my therapists were very personable and professional, as was the rest of the staff. I could have sat and talked to Teri all day, which was nice because it took my mind off of the muscle fatigue from the prescribed exercises. When my physical therapy was complete, they provided me with a print out of home exercises and affordably priced Therabands to continue my progress at home. ” – B. D.

JOIN OUR HEALTH MENTOR ALL-STARS Do You Have Friends or Family Members That Have Trouble:

DIRECT ACCESS WHAT DOES IT MEAN? • A physician referral

� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

• Patients sent by their physician can choose where they want to receive therapy. • An additional script from a physician may be needed. To expedite the process, please bring a referral from your physician.

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness. with a full evaluation by a licenced physical therapist.

Share the Benefits of Physical Therapy with a Friend! We appreciate the confidence you place in us and will do our best to help those you refer meet their health and rehab goals, and that they thank you for it! A huge thank you to all of our friends who refer others to us at Muscle & Spine Rehabilitation Center.

• Therapy may begin

Brenda H. Joann F. Special Thanks to Our All-Stars:

Imre V. Trudi M. Gail L.

Kurt S. Wendy M. Kathy R.

Don’t let your pain hold you back. Call us today at 269-979-3000 or visit our website at


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