RichmondPT: Neck Pain & Headaches

646-820-5669

Health & Wellness Newsletter

NEWSLETTER

THE CONNECTION BETWEEN NECK PAIN & HEADACHES

INSIDE: • Free Home Exercises

• Healthy Recipe • Relieve Neck Pain In Minutes

• Patient Success Spotlight

CONTACT US TODAY!

646-820-5669

richmondpts.com

646-820-5669

Health & Wellness Newsletter

THE CONNECTION BETWEEN NECK PAIN & HEADACHES NEWSLETTER

Whether you have recently been diagnosed with neck pain or headaches or have been suffering for a long time, seeing a physical therapist at Richmond Physical Therapy can help you return to a more active and pain-free life. Give us a call today at 646-820-5669. stress on your neck, and if you aren’t careful, this could translate to regular and uncomfortable headaches that are difficult to get rid of. The Problem With Posture: Working with a physical therapist can help you to identify whether or not your headaches may be the result of neck pain or strain. One of the most common causes of headaches due to neck pain is forward head position. Forward head positionmeans that when you are resting your head, you are continuing to hold your head slightly forward, which is a type of slouching position. You can identify whether or not you have a forward head position by standing straight against the wall and determining whether or not your head rests against the wall as your back does. If your head does not touch the wall when you are standing straight, then you aren’t fully standing up straight! As years go by and day after day you continue to hold your head in this forward position, you can start to experience pain as a result of strain in the muscles of the neck. When this is an issue, working with a physical therapist may be able to help. Stretching the muscles in your neck to alleviate neck strain can reduce the severity and regularity of your headaches. Stretching the muscles that have grown tight along the back of your neck as well as those along the shoulders can help you find relief from the tension that is causing your pain. When dealing with neck pain, it is important to remember that safety has to come first. While there are many simple activities you can try at home to begin stretching your neck muscles, working with a physical therapist is the only way to ensure that you are stretching in a way that won’t potentially lead to greater injury. For more information, contact us.

Headaches have a bad habit of making their appearance at the most inconvenient times. The middle of the workday, early in the evening when you have hours of responsibilities ahead of you, or even first thing in the morning when you are trying to pay attention to your morning meeting — headaches don’t care how important the work ahead of you is. When they start, they are hard to stop. There are all sorts of reasons why headaches may develop. From environmental factors like weather changes and exposure to certain perfumes or other scents, to stress and allergies, headaches happen to the best of us. However, there are some headaches that may be a bit more predictable than others. Factors like your posture, the type of mattress you sleep on, the pillow you use, or even the desk chair you sit in at work can all impact your risk for experiencing regular headaches because of the intricate network of nerves and muscles in your neck. When Neck Pain Leads to Headaches: The majority of the time, neck pain starts out as a seemingly small concern. A crick in your neck here or there may start to develop more frequently, and before you know it, your experience of neck pain is something you are dealing with daily. It isn’t always the result of something large. While being in a car accident or experiencing another sort of injury can definitely lead to chronic neck pain, the cause of the issue isn’t always as simple to identify. Sometimes it is a bad habit that you don’t really think twice about, like your habit of watching TV as you fall asleep, keeping your neck at an odd angle as you rest for the evening, or maybe as a result of your posture as you type at your desk every day, hunched over at the shoulders with your neck catching the brunt of your slouch. These poor habits are common, and most of us consider them to be harmless. Sure, you know it isn’t great for you, but what is actually going to happen? It’s a lot easier to slouch as you type, and who doesn’t want to catch a few late-night laughs as they fall asleep? But the reality is that these seemingly irrelevant habits could be putting undue

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WE OFFER TELEHEALTH!

5 HEALTH BENEFITS OF SPRING CLEANING!

Allergy Symptom Reduction. A thorough cleaning can greatly reduce the amount of dust in your home, which is helpful considering dust mite allergies are the number one cause of bronchial asthma in the world. A 2014 study found that cleaning and decluttering your home can help you avoid allergy symptoms and make you feel more healthy. Cleanliness Produces Happiness. Maybe you don’t enjoy the process of cleaning, but the end result will leave you smiling. A 2010 study found that having a clean home can improve your mood and reduce your risk of depression. Studies also show that doing housework for 20 minutes can reduce stress and anxiety by up to 20 percent. Better Heart Health. If you’re looking for an easy way to support your heart health, just 30 minutes per day of light exercise (including low-intensity physical activities like household chores, vacuuming, mopping, and scrubbing floors) can decrease your risk of heart disease by 24 percent.

Declutter and Do a Good Deed by Donating. An essential part of a successful spring cleaning is getting rid of old items that are no longer used or worn. Apply the rule of thumb that if you haven’t made use of something in a year, it’s time for it to go. Fill bags and boxes of things, then donate them to a local charity so they can still be beneficial to someone else. Giving to others is an act that is associated with greater self-esteem, lower stress levels, and overall happiness. Get a Better Night’s Sleep. Do you have trouble sleeping at night? In a recent poll, it was found that people who make their beds are 19 percent more likely to sleep well on a regular basis. Clean sheets with a fresh scent impacted 75 percent of those individuals polled. See what a difference spring cleaning can make by cleaning the clutter from your room and sleeping on some fresh sheets.

Serving Patients in These Troubling Times In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease. Because of this, telehealth services are the best possible option for us at this time. By providing care for our patients virtually, as opposed to in person, we are able to keep both our patients and PT providers safe. You may be wondering what exactly telehealth is. Essentially, it is a way for us to make sure that our patients are still receiving the highest possible quality of care they need from a remote location. Telehealth services can be accessed via your smartphone or computer, and you will be able to perform your PT treatments from the comfort of your own home during this quarantine. You will also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic.

Sources: ncbi.nlm.nih.gov/pubmed/19934011 parsleyhealth. com/blog/health-benefits-spring-cleaning

HEALTHY RECIPE: SPICY LEMON GARLIC BAKED TILAPIA

INGREDIENTS: •4-6 Tilapia Fillets •1 tbsp Lemon Juice •3 tbsp Butter •1 tsp Garlic Minced

•1/2 tsp Red Chilli Powder •Salt to taste •1/2 tsp Black pepper Freshly Cracked •1 lemon Cut into thin slices •2 tbsp Fresh Parsley Chopped

DIRECTIONS: Wash the tilapia fillets and pat them dry. Arrange the fillets in a baking tray. Mix lemon juice, butter, garlic, red chili powder, salt and black pepper in a bowl. Pour this mixture over the tilapia. Arrange lemon slices in between the fillets. Pre-heat the oven to 180 degrees C (350 Degrees F). Bake the fish for 15-20 minutes. Garnish with fresh parsley. Serve hot.

richmondpts.com

PATIENT SUCCESS SPOTLIGHT

DOWNLOAD OUR APP FOR FREE HOME EXERCISES

“By the first treatment I felt so much better!” “I am so happy i’ve been coming for treatments with this office! The PT really helped me so much when I met the PT. For the first time I could hardly walk. By the first treatment I felt so much better! Thank you.” - Mike R. “I am very comfortable with her.” “She is a kind, gentle, women. Very carefull not to make me feel any pain or discomfort. Makes sure I hear her because I cant hear well. Very caring women, I feel she truly cares about how I am feeling and works very hard to make me feel well again. I am very comfortable with her.” - Nicholas Q. “They take excellent care of you!” “The people here are amazing and very comforting. They help you with whatever you need and are able to help you a lot. I was injured a little while ago and I can feel my self getting better! They take excellent care of you and are very nice people!” - Juliet J.

• Easy Access to Your Home Exercise Program • Full Exercise Videos with Instructions • Personalized Notes From Your Therapist • You Earn Medals, Awards and Achievements • Health Tips and Strategies

Howto access your exercises...

1. Once your physical therapist creates your account, you will receive an email from admin@ptwired.com. Click on the activation link! 2. Set your password

3. Download the App by scanning the code below 4. Log in using your email address and password

Use your smartphone camera to scan this code

Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.

Helps Stretch Upper Neck

www.simpleset.net

BILATERAL SUBOCCIPITAL STRETCH 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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