Health & Fitness Newsletter by Worcester Physical Therapy Services
Health &Fitness The Newsletter About Your Health And Caring For Your Body
November, 2017
“Focus On Neck Pain To Relieve Headaches!” NECK PAIN & HEADACHES
It’s the end of the day and your head is pounding and your neck is aching. Was it the work you were doing? Was it the stress or the way you were sitting? Your neck is an intricate structure with hundreds of muscles and nerves. The joints in your neck provide movement while the discs in between the bones, give support and shock absorption. In today’s world of sitting for long periods at work, computers and watching TV your neck muscles, joints and nerves can become strained and irritated. (continued inside)
Inside: • Neck Pain & Headaches
• What Can You Do To Help Relieve Neck Pain?
• Relieve Neck Pain In Minutes
• Patient Success Spotlight
• Healthy Recipe
Health & Fitness The Newsletter About Your Health And Caring For Your Body
November, 2017
NECK PAIN & HEADACHES “Don’t Let Nagging Aches Hold You Back!”
The fact is that even the simplest movements can cause short periods of neckpain.Yetsomeofusmayactuallybeexperiencingchronicneckpain. Simple, repetitive movements can lead to prolonged muscle tightness, which can take time to show symptoms. In comparison, muscle strains happen with quick jolts such as an injury or lifting something too heavy. How neck pain can go to your head Headaches can stem from tightness in the neck muscles at the back of the neck, which is brought about by a forward-head posture and rounded back. This is very common if you work at a computer or sit a lot. In this position the spine is strained. Try to stand up tall with your back against a wall. How far away from the wall is the back of your head? If you have a forward head posture, your head will be quite far from the wall. scalp, resulting in a headache. Pain can be referred from the neck to behind the eyes or forehead and even one sided headaches around the temples. Pounding headaches at the back of the head can be related to neck muscle tightness and limited movement. Since many headaches stem from problems with neck movement and posture, it is wise that you see a physical therapist; a muscle and skeletal expert to help you. Find out how you can relieve your aching neck and nagging headache for good with our SPINE Program. Call us today for more information! “ DON’T WAIT FOR YOUR CO-PAY TO KICK IN, START YOUR PHYSICAL THERAPY TODAY! ” Worcester Physical Therapy offers Direct Access for physical therapy and rehab programs. In accordance with Massachusetts State Law, Direct Access means an individual can be seen directly by a Physical Therapist, without a prescription or referral from their doctor. YOU CAN START NOW CALL TODAY! 508-791-8740 The forward head position puts a strain on the neck muscles resulting
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“What Can You Do To Help Relieve Neck Pain?”
Neck pain and headaches typically come from poor posture and tight muscles in the neck, shoulders and upper back. This produces what is called a forward head posture. By stretching the tight muscles along the back of your neck, as well as strengthening the muscles at the front of the neck, neck pain can be relieved. Correcting bad posture can be as simple as strengthening the abdominal region. However, keep in mind that when dealing with a forward-head posture, you will also have forward-rounded shoulders and increased curvature of the upper spine. Our physical therapists are experts in posture evaluation and treatment, helping you even if you have quite severe changes. It’s never too late. Tight muscles are a big factor in most neck pain and headaches. Stretching the muscles of your chest and strengthening the muscles of the middle back helps. For long term benefits, learning the right exercises can make a big difference in preventing neck pain and headaches from returning. Therefore, before you start taking any headache medicine for chronic neck pain, you might want to analyze your body posture first. Finding tension in your neck or limited range of motion in your spine might be the cause. Correcting it through physical therapy might be a simple solution for your headaches and neck pains. Call us today to learn more about our SPINE Program to relieve your headache and neck pain! Stretching for Neck Pain Relief
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Healthy Recipe: SKILLET CHICKEN & PARM PAELLA
CERVICAL SIDE BEND Tilt your head towards the side, then return back to looking straight ahead. (Be sure to keep your eyes and nose pointed straight ahead the entire time.) Repeat 6 times. Strengthens Neck Muscles Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.
INGREDIENTS • 4 teaspoons canola oil • 12 ounces skinless, boneless chicken breast halves, cut into bite-size strips • 1 small red sweet pepper, cut into bite-size strips • 1 small green sweet pepper, cut into bite- size strips • 1 medium onion, chopped • 2 garlic, minced • 1 14 1/2 ounce can no-salt-added stewed tomatoes • 3/4 cup peas • 1 teaspoon dried oregano, crushed • 1/2 teaspoon paprika
• 1/4 teaspoon salt • 1/4 teaspoon black pepper
• 1/8-1/4 teaspoon crushed red pepper • 1/8 teaspoon ground saffron/ground turmeric
www.simpleset.net
• 2 cups cooked brown rice • 6 ounces peeled shrimp
DIRECTIONS In a large skillet heat half of the oil. Cook chicken strips in hot oil for 2 to 3 minutes. Remove from skillet. Set aside. Add remaining half of the oil to the skillet. Add sweet pepper, onion, and garlic; cook and stir until peppers and onion are tender. Add undrained stewed tomatoes, frozen peas, oregano, paprika, salt, black pepper, crushed red pepper, and saffron or turmeric. Bring to a boil; reduce heat. Cover and simmer for 5 minutes. Stir in the brown rice, shrimp, and cooked chicken. Cook and stir 1 to 2 minutes more or until heated through. Makes 4 servings (1-1/2 cups each).
Patient Success Spotlight
Think Worcester PT & Services First
Why You Need To Come Back In For Another Check Up: • Move without pain • Bend and move freely • Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
I would never go anywhere else!
“I would never go anywhere else, not only for me but for my daughter as well! Amazing people that just make you feel so welcomed and comfortable. They are all very confident with all their capabilities and as far as I am concerned, should be!” – Michelle W. CONTACT US TODAY TO SCHEDULE YOUR APPOINTMENT! 508.791.8740
TAKE CARE OF YOUR ACHES & PAINS BEFORE IT’S TOO LATE!
• Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger
Do you suffer with any of the following symptoms?
4 Stiffness or swelling 4 Aches at the end of the day 4 Pain from an old injury
4 Pain when trying to sleep 4 Pain when driving > 30 mins 4 Trouble bending and reaching
Don’t let neck pain become a way of life Pinpoint the exact cause of your neck pain! FREE NECK PAIN ANALYSIS Offer valid for the first 25 people to schedule. Expires 12-28-17.
Call Today! 508-791-8740
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