Head and neck pain is not the type of pain that you can push through and deal with for too long. For one thing, chronic pain in the head or neck is often associated with some sort of chronic health concern — one that you need to deal with, not ignore. Secondly, when you are dealing with constant pain in your head or neck, it becomes difficult to concentrate. This can have a negative effect on your personal relationships, your career and more.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
August 2019
Life Doesn’t Have to Be A PAIN IN THE NECK
Head and neck pain is not the type of pain that you can push through and deal with for too long. For one thing, chronic pain in the head or neck is often associated with some sort of chronic health concern — one that you need to deal with, not ignore. Secondly, when you are dealing with constant pain in your head or neck, it becomes difficult to concentrate. This can have a negative effect on your personal relationships, your career and more. (Continued inside)
www.thephysiotherapycenter.com
Health & Wellness The Newsletter About Your Health And Caring For Your Body
August 2019
PAIN IN THE NECK Life Doesn’t Have to Be a (Continued from outside)
INSIDE: • Addressing the Core Problem • The Neck, Headache, & Shoulder Connection • Quick & Easy Healthy Recipe • Relieve Pain In Minutes • Practice News CALL IN! Call for your FREE NECK PAIN ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
The most common cause of neck or head pain is a muscleor jointproblem.Workingwithaphysiotherapist can help you to identify the cause of the trouble and begin taking steps to correct the issue, allowing you to find relief from the pain without having to commit to long-term pain management — which often includes theuseofpainmedications thatarepotentiallyharmful to your health and not likely to work as well over time. Unlike pain medications that become less helpful the longer theyareused,physiotherapyprovides long-term relief frompainbycorrecting the jointormuscleconcern with targeted therapies likeflexibilityexercises,muscle strengthening techniques, and guided stretches that target core joints and muscles. 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. Head Pain 101 There are a lot of different types of headaches that you may experience, and each can be caused by its own different reason.Forexample,migrainescanbecaused by environmental factors, food allergies or even as a result of stress.There are headaches that can develop due tosinuspainandheadaches thatwilldevelopwhen you are dehydrated.There are also headaches that will develop when you are exposed too long to loud noises. There isnosingularfix foreachof thesedifferent 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 that are easily treatable with physiotherapy is radiating
headaches,whicharecausedbystress in the jointsand musclesof theneck.Thiscausespain to radiate from the topof theneck into thehead,especiallysurrounding the ears.Therearea lotof reasonswhy radiatingheadaches coulddevelop, includingasa resultof lackofmovement and stiffness in the neck. This buildup of irritation can be treatedwith regularphysiotherapy,especially through the use of massage and flexibility exercises that target the muscles in the neck. Neck Pain 101 In many situations, pain that develops in the neck can beassociatedwithoneof twomajorproblems.Thefirst is upper-back pain that begins to radiate into the neck. The second is arthritis. Physiotherapy can be used to address both types of neck pain. Cervicalarthritiscauses frequentaches in theneckand shoulders. This pain is generally worse when there are sudden changes in weather or at the end of the day, and 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 that the pain will typically cause a loss of range of motion in the neck, which actually increases your risk of injury as a result of a sudden movement and causes regular discomfort and frustration as you are not able to utilize your neck in the way you normally could. There are plenty of situations in which pain in the neck as a result of cervical arthritis grows so severe that it can cause chronic poor posture and even a reduction in height.
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ADDRESSING THE CORE PROBLEM The Majority of Neck and Head Pain Can Be Helped with One Simple Strategy: STRENGTH BUILDING
It frequently happens that the absolute cause of the start of a pain in the neck or head is a result of 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. Keep in mind that the neck and head are sensitive areas, so attempting to treat the pain at home can be dangerous and may not be effective. Working with a physiotherapist is the safe way to ensure that you are practicing positive techniques to find relief from your aches and pains. Is your neck pain affecting your life? Call us today at 345-943-8700. We can help strengthen your neck and keep away future pain.
Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we.
Relieve Pain In Minutes Try this movement if you are experiencing pain.
Relieves Neck Pain
Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .
Chin Tuck Supine Lie down with a towel roll under the curve of your neck. Without lifting your head, tuck chin gently toward chest. Keep the large muscles in the neck relaxed. Hold for 2 seconds. Repeat this movement 5 times.
Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!
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25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700
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QUICK & EASY HEALTHY RECIPE
Practice News
Berry Almond Smoothie Bowl
INGREDIENTS
• ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon
• ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes
DIRECTIONS Blendraspberries,banana,almondmilk,3tablespoonsalmonds,cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie intoabowland topwithblueberries, theremaining2 tablespoonsalmonds and coconut.
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Attention Neck Pain Sufferers!
Do You Currently Have or Want to Prevent a Neck Injury?
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
Mention or Bring in This Coupon Today For a FREE Neck Pain Consultation
Call Today: (345) 943-8700
Offer valid for the first 25 people to schedule. Expires 9-28-19.
DO KIDS GET BAD BACKS?
In general, we think that children are impervious to serious injuries, given their boundless energy and great flexibility. However, we cannot take their health for granted. Such is the case with back health, allegedly an adults-only issue but something that demands vigilance and intervention at all ages. Sure, kids bounce up quickly when they fall, but as their bodies mature, they will be motivated to test their physical and athletic limits. Thus, they will become more susceptible to back injuries and putting their quality of life at risk. Therefore, parents and others (teachers, coaches, community leaders, etc.) all share an interest in promoting superior back health. Here are three steps that you can take to help your children (ages 4-12 in particular) to prevent back injuries: 1. Provide children with correct footwear. Children’s back health literally starts at the bottom. Most recognized pediatric associations acknowledge that proper footwear encourages full movement and reduces the risk of back injury. This is especially true for kids involved in sports like gymnastics, basketball, and football. Here are some easy tips to follow: • Make sure the shoes fit! • Shop in-person with your kids and don’t go online to make purchases. • Avoid novelty footwear like flip-flops and high-heeled shoes. • If mass-marketed footwear does not work for your kids, consider special orthotics. Once you outfit your children with the right footwear, don’t forget to teach them how to put them on. In particular, have them lace up while sitting on a chair with their knees raised at a ninety-degree angle. This will prevent overarching of the back, discourage stiffness and encourage proper posture. Strapless and Velcro-fastened footwear is less complicated but demand care. At the same time, many experts encourage young children to walk in bare feet whenever possible. By having direct contact with smooth
3. Encourage back-friendly posture. It’s important for kids to develop good posture habits while walking, sitting, running and taking part in any physical activity. Simply “standing up straight” is a good start but consider offering your children an array of balance and flexibility exercises that are fun and easy to perform. We can design a program of body weight activities, as well as ideas that require small, inexpensive equipment. This can be vital for young athletes who put above average pressure on back muscles and their spines on a regular basis. To avoid unnecessary surprises, consider a thorough spinal check for your child on an annual or biennial basis. A qualified physiotherapist can assess posture and general joint movement from head to toe. This is a safe way to identify any back problems and a first step to avoiding headaches, weak abdominal muscles and spinal curvature (rounded back). Parent involvement with children’s lives is the best way to prevent serious back injuries. The world can be a rough place, so providing them with the best equipment and knowledge is their best defense. Use all the tools at your disposal and be aware of any changes in your kid’s walk (i.e. gait) and overall physical performance. Speak with us, your local physiotherapist if you have any questions.
and uneven surfaces, young feet will develop strong muscles and ligaments, so critical for overall balance. Speak with your physiotherapist if you have any concerns. We can help. 2. Be wary of heavy back packs. Increasingly, a “silent” and seemingly innocent childhood activity is drawing more attention as a cause of major back problems: carrying heavy school backpacks. Pediatricians cite backpacks that exceed 15% of body weight as a reason for increased back strain and other overuse injuries (on the neck and shoulders). The average 10-year-old weighs 31kg, so her/ his total backpack should weigh no more than 4.5kg. At the same time, improper use of backpacks (e.g. slinging it over the same shoulder all the time) can cause injury even when the weight is reasonable. Therefore, parents should encourage good carrying habits and other common-sense tips: • Choose a quality canvas backpack with wide padded straps, back support, individual compartments, and weight redistribution features like wheels, hip straps and waist belts. • Show your kids the best way to distribute books and supplies in the backpack. • Consider using a separate bag for the child’s laptop or other heavier electronic items. • Teach them to be prudent with what to bring home from school, and what to take back. • Develop good lifting (e.g. use leg muscles) and walking habits with weight. • Child should not lean forward when walking; if this is necessary, the backpack is too heavy. • Pro-actively ask your child about back pain. Thankfully, with the advent of laptops, digital tablets and other consumer electronics, the need for carrying heavy hardcover books between home and school is decreasing. But these themselves can add considerable weight.
You Can Life Life, Pain-Free! Call (345) 943-8700, Today!
GET TO THE SOURCE OF YOUR PAIN WITHOUT MEDICATION Neck pain comes in many different forms. It may be acute or chronic, dull or sharp, but either way, it is frustrating and should be addressed. So why do so many of us ignore it, hoping it will go away on its own? Our bodies use pain as an indicator that there is an underlying disease, injury, problem, or condition. In fact, pain’s basic biological function is to alert you to an injury and keep you from further harm. What Causes Neck Pain? THE NECK, HEADACHE, & SHOULDER CONNECTION
The simple answer to this question is, it depends. In many cases, neck pain can be traced back to a single event or injury. Chronic neck pain can also happen when you sit slumped over your desk, have poor standing posture, drive a car or truck for a living, or repeatedly move your head in a certain motion for work. The Science Behind the Pain There are eight spinal nerves that branch off the spinal cord into the neck forming something called the Cervical Plexus . These nerves then have branches that end in different parts of your head, neck, and shoulders. That is why it is no surprise that someone experiencing neck pain also tends to experience a greater number of headaches that also tend to be severe. For some people, addressing neck pain may resolve many of their headache symptoms. However, this connection is not limited to pain in the neck. In fact, you do not necessarily have to be in a lot of pain in your neck to have more frequent and severe headaches. Your neck’s strength, range
of motion and flexibility can also impact your cervical plexus’ function. If you cannot move your neck from side to side, you tend to hold greater tension in your shoulders which, in turn, can lead to headaches. Likewise, if your neck muscles cannot hold your head in its proper position, you will tend to experience more pain in your head from the strain.
2 SHOULDER EXERCISES TO STAY NECK PAIN-FREE
Position yourself in front of a wall. Begin by lightly pushing forearms into the wall while sliding arms up. Make sure to keep your back flat. Raise your arms as high as you can without pain while keeping your shoulders down. Do the same when bringing them back down. This trains your body to raise the arms without substituting the neck muscles and strengthens the shoulders. 1
Simple shoulder and neck rolls are good starting points for getting your joints moving and muscles relaxed which can help to reduce pain. 2 Of course, self-testing at home just shows you where your body has limited movement, which may be causing your problems. We welcome you to schedule a Free Neck Pain Consultation with us for a more complete evaluation. Call us today at 345-943-8700.
www.thephysiotherapycenter.com
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