AgeWell: Life Doesn't Have To Be A Pain in the Neck

N E W S L E T T E R

YOUR LIFE DOESN’T HAVE TO BE A PAIN IN THE NECK Head and neck pain are two types of pain that are difficult to push through or endure for too long. Head and neck pain can affect your daily life, making it difficult to concentrate or complete certain tasks. (Read more inside...)

I N S I D E YOUR LIFE DOESN’T HAVE TO BE A PAIN IN THE NECK

NECK PAIN 101

EXERCISE ESSENTIALS

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N E W S L E T T E R

YOUR LIFE DOESN’T HAVE TO BE A PAIN IN THE NECK The most common cause of neck or head pain is a muscle or joint problem. Working with a physical therapist can help you to identify the cause of the trouble and begin taking steps to correct the issue, allowing you to find fast relief from the pain. Unlike pain medications that become less helpful the longer they are used, physical therapy provides long-term relief from pain by correcting the joint or muscle concern with targeted therapies like flexibility exercises, muscle strengthening techniques, and guided stretches that target core joints and muscles. When pain becomes chronic, or lasts for three months or longer, it could also indicate a chronic health concern, making it important to treat before it worsens. Physical therapy can also help treat chronic conditions and get you back to living your life comfortably. (Continued from outside)

Head Pain 101 There are a lot ofdifferent types ofheadaches thatyou mayexperience, and each can be caused by its own different reason. For example, migraines can be caused by environmental factors, food allergies, or even as a result of stress. There are headaches that can develop due to sinus pain and headaches that will develop when you are dehydrated. There are also headaches that will develop when you are exposed to loud noises for too long, such as those that come with construction, factory work, or even a concert. There is no singular fix for each of these different types of headaches, which is why attempting to treat every headache you experience with the same medication frequently doesn’t work. One of the most common causes of headaches are radiating headaches, which are caused by stress in the joints and muscles of the neck. This causes pain to radiate from the top of the neck into the head, especially surrounding the ears. There are a lot of reasons why radiating headaches could develop, but a common reason is lack of movement and stiffness in the neck. This buildup of irritation can be treated with regular physical therapy, especially through the use of massage and flexibility exercises that target the muscles in the neck.

Of course, not all neck or head pain is the same, so understanding the basics of what you are dealing with is the first step to achieving relief.

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NECK PAIN 101

In many situations, pain that develops in the neck can be associated with one of two major problems. The first is upper-back pain that begins to radiate into the neck. The second is arthritis. Physical therapy can be used to address both types of neck pain. Cervical arthritis causes frequent aches in the neck and shoulders. This pain is generally worse when there are sudden changes in weather or at the end of the day when stress in the neck builds up. While over-the-counter medication may make the pain less severe, it won’t eliminate the pain entirely. The biggest problem posed by cervical arthritis is a loss of range of motion in the neck, due to pain. This can increase your risk of injury with sudden movements and cause regular discomfort in your daily life. Cervical arthritis can also lead to poor posture if not treated correctly. Fortunately, physical therapy can help you find relief so you can live your life comfortably. Addressing the Core Problem The majority of neck and head pain can be helped with one simple strategy: strength building. Head and neck pain are commonly caused by poor posture or quickened motion, and building core strength, as well as strength in the neck, can make a huge difference in your ability to handle tasks without experiencing chronic pain.

therapist is the safe way to ensure that you are practicing positive techniques to find relief from your aches and pains.

Keep in mind that the neck and head are sensitive areas, so attempting to treat the pain at home may not be effective.Working with a physical

Contact AgeWell Physical Therapy today to get started!

HEALTHY RECIPE: GRILLED SHRIMP TACOS

INGREDIENTS • 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper

• 1 lb. large shrimp, peeled and deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas

INSTRUCTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw. www.agewellpt.com

HEART HEALTH & WELLNESS TIPS

RECEIVE THERAPY IN YOUR HOME! AgeWell PT and LiveWell OT offer in-home physical therapy and occupational therapy services. If you have difficulty traveling or leaving your home, these services are for you! These services are also covered by Medicare. I N - OF F I CE SPECIAL TEST ING SERV I CES AgeWell PT offers in-house electrodiagnostic testing and musculoskeletal diagnostic ultrasound testing for all of our patients. We hope our therapy patients take advantage of these tests to improve their rate of recovery and therapy outcome.

1. Aim for lucky number seven. Young and middle-age adults who sleep 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. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem- free. They don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version.

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E X E R C I S E E S S E N T I A L S HELPS WITH NECK PAIN

REFER A FR I END!

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CHIN TUCK SITTING

Sit with good posture. Tuck your chin and gently nod ‘yes’ then return to starting position. Repeat 6 times. Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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