Active Health: Relieving Neck Pain

Health & Wellness Newsletter by Active Health Performance Therapy

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

“How To Nip Neck Pain In The Bud!” RELIEVING NECK PAIN

Neck pain can be a constant ache or sharp pain with movement, stopping you from enjoying life’s activities. Neck pain is very common affecting approximately two-thirds of the population at one point or another. People with neck pain suffer mainly fromone of the following conditions: (continued inside)

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

“Who Are You Going To Call When You’re In Pain?” RELIEVING NECK PAIN

INSIDE:

• Are You Hurting Your Neck While You Sleep? • Relieve Neck Pain In Minutes • Fitness In The Summer

Degenerative Disc Disease. The discs are the fluid-filled sacs between the bones of your neck. The normal aging process shrinks the discs and dries them out. Repeated stress and strain also weakens the tissues that make up a disc. When this happens, the disc loses its ability to absorb shock. In turn, this causes rubbing and changes in the shape of the joints in your neck, which can be painful. Muscle Strain. When there is an injury to the neck or you overuse the shoulder and neck muscles, a strain can occur. When this happens, the neckmusclesmaygo intospasmtohelpsupportandprotectthesorearea. Mechanical Neck Pain. Mechanical pain usually starts from changes in the neck joints. As discs start to collapse, the space between the neck bones narrows, and the joints may become inflamed. The pain is usually chronic and is typically felt in the middle part of the neck. However, it

may spread from the neck into the upper back or to the outside of the shoulder in some cases. Radiculopathy. Pressure or irritation on or around the nerves of the neck can affect the nerves’ electrical signals. The pressure or irritation can be felt as numbness on the skin, weakness in the muscles or pain along the path of the nerve. Weakness in the spine muscles can cause abnormal pressure on the nerves and increased chance of radiculopathy. If you aresuffering from neckpain, our physical therapy is ideal to quickly relieve your pain and prevent it from returning. From long-term neck pain, torecovering fromacomplicatedsurgery,wecanrelieveyourpainquickly, returningyournaturalmobilityandstrength.Our treatmentsaredesigned tohelpeasepainand to improveflexibility,strength,postureand function. We even teach you how to protect your neck in the years ahead.

Call our clinic at (207) 878-5002 to schedule an appointment today to live a pain-free and active life!

www.physicaltherapymaine.com

ARE YOU HURTING YOUR NECKWHILE YOU SLEEP?

Wespendone-thirdofour livessleeping.Therefore,howyousleepand thebed yousleeponcanhaveadramaticeffecton thesupportofyourbody.Whenyou sleep you need to be aware of how your neck and spine are supported. There are many different types of beds on the market today which can be very confusing for consumers.The best type of bed is the one that you try out and feels most comfortable using. Typically, a bed that is firm underneath, with a softer top helps to provide support as well as contour your body. If your mattress is old, then think about investing in a new one so that your neck and spine are supported well. The best positions to sleep in for your spine are on your back or sides. Avoid sleeping on your stomach since your spine ends up twisted, especially your neck.Over thehoursof repetitivesleepingonyourstomach,youcandamage the joints of your spine and compress the nerves exiting your spine. Use a pillow to help support your body and take the weight of your legs off your spine. If you like to sleep on your back, place a pillow under the backs of your thighs and knees. This should place your knees in a slight, supported bend which takes pressure off your lower back. If you sleep on your side, be sure to put a pillow between your knees. This helps keep the alignment of your spine, and takes the pressure of your upper leg off the spine. Have 1-2 pillows under your head to keep your neck in proper alignment. If you need 2 pillows stagger them so that one pillow overlaps the other by one half. The lower half goes under the shoulders, while the upper half supports the neck.

Our physical therapists at Active Health Performance Therapy can show you exercises, stretches and techniques to relieve your pain and prevent it from returning. If you are suffering with neck or back pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life!

Call us today at (207) 878-5002 to schedule an appointment!

Enjoy A Healthy Recipe!

Chicken Quesadillas

Ingredients • 2 tbsp low sodium chicken broth • 1⁄4 cup onion, chopped • 1 small garlic clove, minced • 1⁄4 cup bell pepper, chopped • 2 chili peppers, minced (to taste)

• 3 plum tomatoes, chopped • 8 flour tortillas

• 1 cup low-fat cheddar cheese, shredded • 1 1⁄2 cups cooked chicken, shredded • scallion, cut on the bias (garnish) • salsa (garnish) • nonfat sour cream (garnish)

Directions In a medium-heavy skillet, saute the onions, garlic and peppers until soft in the 2 tablespoons chicken broth. Add the chili peppers and tomatoes and simmer for a few minutes more until the liquid has evaporated. Add the chicken and stir well to combine. Spray a cold skillet with the nonstick spray and heat over medium heat. Place a tortilla in the pan and sprinkle with 1/8 cup cheese. Add about a quarter of the chicken mixture and top with another 1/8 cup cheese. Cover with another tortilla and cook for two to three minutes or until golden brown. Flip the quesadilla over and cook for an additional two minutes. Remove from the heat and cut into wedges. Keep warm while frying the remaining quesadillas. Serve with salsa, scallions, and fat-free sour cream.

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DISCOVER HOW TO LIVE PAIN FREE

Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.

CHIN TUCK SUPINE Lie with roll under neck. Without lifting head, tuck chin gently. Keep the large muscles in the neck relaxed. Strengthens Neck Muscles www.simpleset.net

Though a healthy lifestyle should be year-round, the pressure for a better body is on high during the summer, what with all of the time we spend in basically less clothing than we’re used to wearing outdoors. Here are some tips and suggestions for a healthy, more fit you this summer! Adjust your body temperature. Hop into a cold shower before your workout. Studies show that a pre-exercise cooldown improves performance in the heat — probably because it lowers your heart rate as well as core and skin temperatures. Get the dirt. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Live near water?Take advantage of the breeze on even steamy days; if possible, start out with the wind at your back, so when you’re finishing you’ll be running into a headwind, which feels cooler. Cool down with essential oils. Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid. At Active Health PerformanceTherapy, you will receive hands- on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Active Health Performance Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program FITNESS IN THE SUMMER

Summarize your intervals. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time. Refuel with fruit. They’re more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post-workout. Keep them frozen or grind them into a smoothie for a refreshing treat! Put the cool factor back into your workout routine with these tricks this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles.

CALL TODAY! (207) 878-5002

FINDPAINRELIEFWITHOUT LEAVINGYOURHOME! A Natural Solution To Headaches &Neck Pain

At Home Hydrotherapy Soaking in Epsom Salt can be very helpful for the release of muscle aches and pain. It is important to remember the actual name of Epsom Salt is magnesium sulfate. Among magnesium’s many functions is it will reduce the rate of calcium binding after a muscle contracts as it competes for the same binding sites as calcium, which contracts a muscle. Simply put, this relieves tightness and soreness in the muscles. Something as simple as an Epsom Salt bath can be of great benefit in relaxing a tight muscle. It is easily done by: 1. Adding 2 cups of Epsom Salt to a warm bath full of water. 2. Soak your neck in the bath for 15 - 20 minutes, allowing the magnesium to be absorbed through your skin. Put Down The Pain Medication When you find that you are suffering with headaches or neck tension, come in for physical therapy. A few sessions can go a long way to helping you feel your best and learning what you can do to prevent your headaches from returning. Put down the Ibuprofen or Tylenol and pick up the phone to speak with one of our experts today!

Call us today at (207) 878-5002 to schedule an appointment with one of our physical therapists. We’ll guide you to a new and pain free lifestyle with exercises and movements catered to your pain level.

512 Warren Ave. Portland, ME 04103

P : (207) 878-5002 F : (207) 878-5007

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Do you or someone you know have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.physicaltherapymaine.com/spinebook for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!

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