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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
APRIL 2025
The Surprising Connection Between Neck Pain & A Weak Upper Back
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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body The Surprising Connection Between Neck Pain and A Weak Upper Back
Seemingly random aches and pains that “come out of nowhere.” If you’re struggling with persistent neck pain, there’s a chance that the problem is rooted in your shoulders or upper back. Slouching and prolonged sitting weakens those upper back muscles, forcing your neck muscles to work overtime — and leading to pain. Let’s look at two case studies from The Physiotherapy Center LTD files (we’ve changed their names). Both people suffered from neck pain, but only one went through a dedicated strength training program. What happened next?
Plus, A Tale of Two Patients: One Who Strength- Trained, and One Who Didn’t Do you ever find yourself trying to rub out a sore spot in your neck or find it difficult to turn your head? Neck pain is a common concern that can range from a mild nuisance to a big problem. And while neck pain can have several different causes, one contributing factor often gets overlooked: weakness in the shoulders or upper back. When we deal with persistent aches and pains, poor muscle strength often turns out to be a significant underlying factor. When a muscle isn’t as strong as it should be, other muscles have to step in to compensate, which puts unnecessary strain on them — and makes them more susceptible to overuse injuries. The result?
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723111/ • https://www.ncbi.nlm.nih. gov/pmc/articles/PMC6093121/
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Ally’s Story: No Time for Strength-Training Ally was a receptionist at a local luxury hotel who spent long days checking guests in at her desk computer, answering the phone, and standing in one position for hours at a time. She started to notice a slight pain in her neck while she was at work. Although she ignored it at first, the pain persisted. She knew she needed to seek help. Ally made an appointment with us, where we took her through a comprehensive assessment, including several movement and functional screens. We determined that she had strained the soft tissue in her neck in large part due to constantly having to look down at her computer monitor. We started Ally’s treatment with acute pain management using manual therapy techniques and some gentle mobility stretches, which did help her immediate symptoms. However, we knew it wouldn’t be enough to fully resolve her pain, so we suggested she begin a multi- week therapeutic exercise program to restore strength in her upper back and shoulders, helping to reduce the strain on her neck. Unfortunately, Ally had decided to go back to school, and between work, her classes, and her family, she simply didn’t have time for physiotherapy. So, while we were able to help Ally in the short term, her pain persisted in the long term, eventually landing her back in our clinic a year later. Sarah’s Story: A Dedicated Strength Training Program Sarah’s situation was very similar to Ally’s. She was the manager of a day spa who also spent a great deal of time on both her laptop and a mobile phone, and she also experienced a gradual onset of neck pain. And, like Ally, she paid us a visit when it became too much. We gave her a similar diagnosis: strained neck and upper back muscles brought on by repetitive motions and sedentary postures. We also provided her with acute pain relief. The difference? Sarah was able to continue her treatment with a six-week therapeutic exercise program. We met with Sarah twice weekly to guide her through a custom set of targeted neck, shoulder, and upper back
exercises. We started with gentle stretches and mobility work before progressing to resistance training exercises. With the help of some dumbbells and an exercise band, Sarah built strength through her upper body, providing her neck with the support it needed. We also helped Sarah make some ergonomic changes at the spa–both for herself and her staff. We adjusted the height of the computer monitors at the front desk and in Sarah’s office and gave her some tips for maintaining postural awareness throughout the day (which she passed on to her staff). The result? After six weeks, Sarah’s neck pain was entirely resolved — and she didn’t have to seek additional treatment! Ready To Attack Your Neck Pain at the Source? If you’re struggling with persistent neck pain, physiotherapy at The Physiotherapy Center LTD can help you find lasting relief. Just as we did with Ally and Sarah, we’ll assess your symptoms and develop a customized treatment plan that seeks to resolve your neck pain altogether. Call us today to get started!
THEPHYSIOTHERAPYCENTER.COM
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Effective Exercises To Do In the Sand
3. Body Weight Exercises: When you head to the beach to perform classic bodyweight exercises–such as planks, push-ups, lunges, and squats–the sand adds a whole new dimension to your workout! The uneven surfaces force your legs, core, and upper body to work harder, giving you more bang for your buck. 4.Jump Training: If you really want to take things to the next level, try plyometric exercises like box jumps, squat jumps, or lateral bounds. These kinds of exercises improve power and agility but are quite high-impact. Performing them on soft, loose sand lessens that impact while forcing your muscles to engage, helping to improve leg strength and endurance. Our team will take any excuse to head to the beach. Knowing you can utilize the sand to create a low-impact, full-body workout gives you just one more reason to head to the shore! Looking for more workout tips? Give us a call. We’re always happy to help.
Have you ever thought about taking your workouts to the beach? Exercising on sand adds a unique challenge to your routine–the shifting surface activates stabilizing muscles, improves balance, and reduces impact on joints. Plus, it’s way more fun than hitting the gym. Here are some exercises to try the next time you want to sink your toes in the sand. 1.Walking and Running: Walking or jogging on sand works more muscles than on firmer surfaces, helping to strengthen and stabilize your ankles, calves, and arches. Dry sand also offers natural shock absorption, making it easier (and less painful) on your joints. 2.Toe Digs and Heel Raises: If you want to improve your balance or reduce injury risk in your feet and ankles, try these simple movements. Start barefoot and dig your toes into the sand. Then, lift onto your toes to engage your calves.
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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Recipe Of The Month: Cayman Island Breeze Fruit Salad
Ingredients: • 1 ripe mango, diced • 1 guava, chopped • 1 cup papaya, diced • 1 cup pineapple, chopped • 1 soursop, peeled & broken into chunks • 1 banana, sliced • ½ cup sea grapes or local cherries • ½ cup coconut, shredded • Juice of 1 lime
Directions: Prepare all fruits by washing, peeling, and cutting them into bite-sized pieces. In a small bowl, whisk together lime juice, honey, ginger, and sea salt. Drizzle the dressing over the fruit and gently toss to combine. Sprinkle shredded coconut on top for extra island flavor. Chill for 15–30 minutes before serving to let the flavors meld.
• 1 tbsp local honey • ½ tsp grated ginger • A pinch of sea salt
“Telehealth involves using telecommunications and virtual technology to deliver healthcare outside of traditional healthcare facilities. Telehealth, which requires access only to telecommunications, is the most basic element of “eHealth,” which uses a broader range of information and communication technologies (ICTs). Telehealth examples include virtual home health care, where patients such as the chronically ill or the elderly may receive guidance in specific procedures while remaining at home. Telehealth has also made it easier for healthcare workers in remote field settings to obtain advice from professionals elsewhere in diagnosis, care, and referral of patients. Training can sometimes also be delivered via telehealth schemes or related technologies such as eHealth, which uses small computers and the internet. Well-designed telehealth schemes can improve healthcare access and outcomes, particularly for chronic disease treatment and vulnerable groups. Not only do they reduce demands on crowded facilities, but they also create cost savings and make the health sector more We Offer Telehealth
resilient. Since remote communication and treatment of patients reduce the number of health service visits, transport-related emissions and operational requirements emissions are reduced. In addition, fewer space demands can result in smaller health facilities, with concurrent reductions in construction materials, energy and water consumption, waste, and overall environmental impact.”
From: Health and sustainable development – https://www.who.int/sustainable-development/ health-sector/strategies/telehealth/en/
To ensure you have a great appointment, please check the following: • Camera Position & Location: Your camera should be set up to allow you to move around and remain visible to your physiotherapist. • Device Power Source: It is best to have the device plugged in. • Audio: Consider using earbuds or Bluetooth headsets for more precise sound. • Internet Connection: It should be 15Mbps or higher. You may check your internet connection at fast.com. • Environment: A quiet private space free of distraction is recommended so that you will be more focused.
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