Health & Wellness Newsletter by Bridle Trails Physical Therapy
RELIEVING NECK PAIN “How Can You Look Up To Better Days In Pain?” Health &Wellness 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 two-thirds of the population at one point or another. People with neck pain suffer mainly from one of the following conditions: (continued inside)
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Health & Wellness The Newsletter About Your Health And Caring For Your Body
“Who Are You Going To Call When You’re In Pain?” • Are You Hurting Your Neck While You Sleep? • Healthy Recipe • Relieve Neck Pain In Minutes • Patient Success Spotlight RELIEVING NECK PAIN INSIDE:
(continued from outside) 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 are suffering from neck pain, our physical therapy is ideal to quickly relieve your pain and prevent it from returning. From long-term neck pain, torecovering fromacomplicatedsurgery,wecan relieveyourpainquickly, returningyournaturalmobilityandstrength.Our treatmentsaredesigned tohelpeasepainand to improveflexibility,strength,postureand function. We even teach you how to protect your neck in the years ahead.
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ARE YOU HURTING YOUR NECKWHILE YOU SLEEP?
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 thatyou tryoutand feelmostcomfortableusing.Typically,abed that isfirm 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. Ifyou like tosleeponyourback,placeapillowunder thebacksofyour 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 Bridle Trails Physical 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 425-889-0776 to schedule an appointment!
Chicken Quesadillas Eating Right Never Tasted So Good!
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)
INSTRUCTIONS 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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Patient Success Spotlight I now look forward to playing softball!
DISCOVER HOW TO LIVE PAIN FREE
At Bridle Trails Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Bridle Trails Physical 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 a therapist 2. Discover why your pain has come back 3. Get your custom recovery program
“I lived with a damaged knee until the pain became so severe that it interfered with my ability to perform everyday activities. I couldn’t bend my knee to put on shoes or socks. When I was unable to run playing softball, it was time to do something about it. I decided to try physical therapy. I knew PT couldn’t cure the problem, but I was hoping to relieve the symptoms. Working with Cole Monson we were able to alleviate the pain and increase the range of motion in my knee significantly. After completing my PT, Cole provided me exercises to maintain the improvements we accomplished. I now look forward to playing softball next season. Thank you so much Cole for improving my quality of life.” - Rod M.
ATTENTION Pain Sufferers Get Easy Relief For Your Pain With A Simple Click...
Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.
Strengthens Neck Muscles
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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.
CHIN TUCK SUPINE Lie with roll under neck. Without lifting head, tuck chin gently. Keep the large muscles in the neck relaxed.
Go to www.bridletrailspt.com, and scroll down to the middle of the page for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today! You can find the FREE Back and Neck Pain ebook download on our homepage at: www.bridletrailspt.com
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