Does your neck hurt? You might be suffering from stress-related pain — also called a tension headache. During anxiety, muscles tense up. As muscle tension tightens, the back, shoulders, and neck are affected. The more pressure they cause, the more discomfort you get. Let’s take a closer look at stress-related neck pain.
Physical Therapy N E W S L E T T E R
IS STRESS THE SOURCE OF YOUR NECK PAIN?
Exercise Essentials Try this exercise to relieve pain and keep moving!
How PT Can Help Physical therapy can help relieve your neck pain!
Summer Health Use these simple tips to stay on track this summe.r
N E W S L E T T E R
IS STRESS THE SOURCE OF YOUR NECK PAIN?
Does your neck hurt? You might be suffering from stress-related pain — also called a tension headache. During anxiety, muscles tense up. As muscle tension tightens, the back, shoulders, and neck are affected. The more pressure they cause, the more discomfort you get. Let’s take
Stress-induced neck pain isn’t rare. It also isn’t psychological. Many experts think stress-induced neck pain is caused by physical factors— low, but constant, trapezius muscle activity. If your neck pain starts at the base of your shoulders, traveling upward, it may be stress-related. Causes of Stress-Related Neck Pain While stress alone can trigger neck pain, a few factors can make it worse. Office environments tend to create neck pain problems — as they confine people to chairs, bad posture, and little mobility. Driving often, too, can make your chances of stress-related neck pain higher. The U.S. National Library of Medicine suggests contacting a professional if you’re experiencing neck pain. Even if it’s caused by stress, untreated neck pain might later reveal muscle spasms, arthritis, bulging discs or even narrowed spinal nerve openings.
a closer look at stress-related neck pain. Is My Neck Pain Caused by Stress?
Pain worsened by keeping your head in one place — like when you’re driving, or using a computer— is likely postural related neck pain. While neck pain has a slew of symptoms, its major symptoms, reported by Mayo Clinic, are: • Muscle tightness and spasms • Headaches • Decreased ability to move the head
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Call today! 833.946.2777 (Garden City) • 208.847.1342 (Montpelier) • 833.946.2777 (Randolph)
H O W P H Y S I C A L T H E R A P Y C A N H E L P
Neck pain, fortunately, can be alleviated with physical therapy. Because neck pain is often caused by activity, different activities can cure it. Sometimes, this “activity” means “no activity.” Before you contact a professional, try reducing your neck movements. Sometimes, simply letting your neck muscles relax is enough. If you don’t see relief within two weeks, contact a professional. Physical therapists can target your pain’s source by examining your symptoms. Then, they can offer exercises that stretch, flex and relax your neck muscles. In time, your neck will become more resilient — giving you the comfort you deserve. Where after-care treatment is considered, custom-tailored neck exercises will assure your neck stays loose, limber and healthy. If you’re dealing with neck pain, you’re not alone. Call our office today, and schedule an assessment. Even if your neck pain is caused by stress,
it still needs attention. We’ll work side by side with your goals, creating the proactive, effective programs you need to achieve mobility once more.
If you’re suffering from neck pain, call your Physical Therapist at Bear Lake Physical Therapy to schedule your appointment today!
Sources
https://www.spine-health.com/blog/how-relieve-neck-pain-caused-stress https://www.everydayhealth.com/neck-pain/neck-pain-reduce-stress.aspx https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0027055/ https://medlineplus.gov/ency/patientinstructions/000802.htm
https://newsnetwork.mayoclinic.org/discussion/most-neck-pain-improves-with-self-care-time/ https://www.mayoclinic.org/diseases-conditions/neck-pain/symptoms-causes/syc-20375581
EXERCISE ESSENTIALS Perform This Exercise To Relieve Neck Pain In Minutes!
DO YOU KNOW ABOUT DIRECT ACCESS?
BILATERAL SUBOCCIPITAL STRETCH
1. Call and consult directly with a physical therapist at one of our locations to discuss your pain and symptoms. No prescription needed! 2. Your physical therapist may suggest exercises or precautionary measures to relieve or avoid pain. 3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.
While lying on a flat surface, put both hands behind your head, cupping the base of your skull with your thumbs. Tuck your chin downwards and apply a firm force up your skull with both thumbs to feel a moderate stretch in the back of the upper neck. Hold for at least 30 seconds.
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Montpelier Location (208.847.1342)
Randolph Location (833.946.2777)
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Call your physical therapist today! 833.946.2777 (Garden City) • 208.847.1342 (Montpelier) • 833.946.2777 (Randolph)
One of the best ways to keep your body healthy and immune system in tip-top shape is to stay moving and reduce inflammation. Though it is tempting to be sedentary and make poor diet choices while self-isolating, these habits have the potential to inhibit your immune system and increase your risk of infection. In order to stay healthy, we advise all of our patients to stay flexible, strong, well-balanced, and fueled by a nutritious diet. Follow these guidelines to boost your immunity: STAYING ACTIVE BOOSTS YOUR IMMUNITY!
HELPFUL NUTRITION TIPS FOR A H E A L T H Y S U M M E R
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loadedwith high- calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. DRINK GREEN TEA INSTEAD OF SWEET TEA. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. SERVE SEAFOOD. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner. 3. DON’T SKIPBREAKFAST. When youwake up in the morning, your body is running on fumes. Eating a breakfast withprotein, carbs, andhealthy fat kicks your metabolism into high gear and provides energy for the day. 4. ENJOY SUMMER FRUITS AND VEGGIES. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives
your body a nutrient kick.
5. SNACK ATWORK. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat andmore likely to stay energized. 6. HYDRATE OFTEN. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. RECOVERWITHAPOST-WORKOUT SHAKE. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8. PRE-PLAN YOUR MEALS. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enoughmeals for the week. The best part: You’ll save money.
1. Stay active & start exercising.
2. Eat nutritious foods.
3. Stay hydrated!
4. Refrain from smoking.
5. Get a good amount of rest.
6. Stretch regularly.
7. Take frequent breaks for breathing exercises (inhale & exhale deeply). 8. Continue your home exercise program 2-3 times per week.
http://www.coreperformance.com/daily/live-better/15-nutriton-tips-for- a-healthy-summer.html
HEALTHY RECIPE CILANTRO LIME CHICKEN & AVOCADO SALSA
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INGREDIENTS
• 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil
For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
• 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt
INSTRUCTIONS
Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chickenmarinate for at least 15minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6min, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss tomix. Top the cilantro lime chicken with the avocado salsa and serve.
Is pain, injury, or chronic condition holding you back? Visit us online at BEARLAKEPT.COM to start living pain-free!
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