Intecore_Relieving Neck Pain

“Look Forward To An Active &Pain Free Lifestyle!” RELIEVINGNECKPAIN The Intecore Bulletin The Newsletter About Your Health And Caring For Your Body

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 2/3 rds of the population at one point or another. People with neck pain suffer mainly from one of the following conditions: (continued inside)

FEBRUARY 2018 The Intecore Bulletin The Newsletter About Your Health And Caring For Your Body There's More To Life Than Nagging Pain! RELIEVINGNECKPAIN

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 neck muscles may go into spasm to help support and protect the sore area. Mechanical Neck Pain Mechanicalpainusuallystarts fromchanges in theneck 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 Pressureor irritationonoraround thenervesof theneck can affect the nerves’ electrical signals.The pressure or irritationcanbefeltasnumbnessontheskin,weakness in themusclesorpainalongthepathofthenerve.Weakness in the spine muscles can cause abnormal pressure on the nerves and increased chance of radiculopathy.

INSIDE: • Are YouHurting Your NeckWhile YouSleep? • Patient Success Spotlight

Quote of TheMonth:

If you are suffering from neck pain, our SPINE Program is ideal to quickly relieve your pain and prevent it from returning. From long-term neck pain, to recovering from a complicated surgery, we can relieve your pain quickly, returning your natural mobility and strength. Our treatments are designed to help ease pain and to improve flexibility, strength, posture and function. We even teach you how to protect your neck in the years ahead. Look inside to learn more about our programs and say good-bye to that aching neck!

“Trade your expectation for appreciation and the world changes instantly.” - Tony Robbins


We spend one third of our lives sleeping. Therefore, how you sleep and the bed you sleep on can have a dramatic effect on the support of your body. When you 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 feel most comfortable using. Typically, a bed that is firm underneath,withasofter tophelps toprovidesupportaswellascontouryour 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. Tips for Better Heart Health 1. Aim for lucky number seven. Young and middle-age adults who slept 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely.

Ourphysical therapistsat IntecorePhysicalTherapycanshowyouexercises, 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!

Do What’s Good For The Heart!

If you, or a loved one, has back pain or sciatica, join us in a free informative workshop on common causes, treatments, and prevention of your back pain or sciatica. ‘Back Pain & Sciatica Workshop’ FREE BACK PAINWORKSHOP Aliso Viejo: Tuesday, February 20th at 1pm Foothill Ranch: Tuesday, February 20th at 1pm Orange: Tuesday, February 20th at 6pm San Juan Capistrano: Wednesday, February 21st at 6pm Call (949) 393-5346 to register. Space is limited - Call today to reserve your spot February15th isPatientAppreciationDay!Weappreciateallofourpast,and currentpatientsat IntecorePhysicalTherapy.Toshowourappreciation,all patients are welcome to stop in for coffee and snacks all day! Thank you for allowing our team to serve your therapeutic needs. February is Patient AppreciationMonth

Patient Success Spotlight “My range of motion improved by 90%!”

“I was riding my bike and fell. I landed on my left arm I could not raise it. After one visit I could raise my arm and use it again. My range of motion improved by 90%! Thank you” - Richard B.

Try this movement if you are experiencing back pain. Exercise Essential

Good stretch if you sit at a computer all day

LEVATOR SCAPULAE STRETCH Grasp your arm on the affected side and tilt your head downward into the armpit.Useyouroppositehand toguide your head further into the stretch.

Andrew Vertson, PT, DPT, ATC Physical Therapist

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