Healthy Living Newsletter by FYZICAL Therapy & Balance Centers
THE
2023
HEALTHY LIVING NEWSLETTER
DOES STRESS CAUSE NECK PAIN?
INSIDE OUR NEWSLETTER: • How Physical Therapy Can Help My Neck Pain • Healthy Recipe • Patient Success Spotlight • Mental Health While Working From Home
2023
THE
HEALTHY LIVING NEWSLETTER
NECK PAIN INTERFERING WITH YOUR DAY-TO-DAY? PHYSICAL THERAPY CAN HELP!
Do you notice your neck seems to hurt more when you are stressed? Do you find yourself rubbing your neck after a difficult day on the job? You might be suffering from stress-related neck pain. During times of high stress and anxiety, our muscles tense up. As muscles tighten, the more pressure and pain they cause. The pain and tension can interfere with our ability to work and do our daily activities. It can also interfere with the enjoyment of your life including recreational activities and spending time with friends and family. The good news is that with guidance from your physical therapist you can find solutions to your pain and how to manage your stress, so you can get back to living the life you enjoy! Call FYZICAL today to learn how we can help you to keep living the kind of life you want with less pain. What is causing my neck pain? Our neck does not like to remain in any one position for extended periods, like when you’re driving, looking down at your phone, or using a computer. Too often the posture we hold our neck is also contributing to our pain. Prolonged sitting can lead to a forward head position resulting in tension to soft tissue (i.e. muscles, tendons, and ligaments) or negative changes to our blood flow.
The muscles of our neck function at their best when we move them. So holding our heads in one position leads to irritation of the muscles and affects your ability to move your head and neck. This loss of mobility leads to pain and less enjoyment of your daily activities. How does stress cause neck pain? Stress-induced neck pain is fairly common. The effects of stress on the body include the release of stress hormones, including adrenaline and cortisol, that when elevated for long durations, are associated with increased pain sensitivity. The more stress we experience the more likely we will also experience pain. While chronic stress alone can trigger neck pain, a few factors can make it worse. Office environments tend to create neck pain problems. Modern offices confine people to chairs, poor posture, and little mobility. In addition, a lot of people also spend a lot of time driving with poor posture and added stress due to traffic and road rage. The combination of all of these factors makes your chances of stress-related neck pain higher. (continued inside)
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(continued from outside) Neck pain can be alleviated with physical therapy. Neck pain is often caused by poor postural habits or sustained positions. Relief of this pain typically occurs immediately following the correction of the abnormal postures. An easy way to find good posture is to imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out – lifting you. This helps alleviate the tension immediately and is something you can do multiple times of day! Physical therapists can target your pain’s source by examining your symptoms. Then, they can offer exercises that stretch and/ or relax your neck muscles. For example, sit in a chair with your back resting against the rest and simply lean your chest and shoulder back (i.e. over the top of the backrest). Keep your eyes forward and lean straight back. This is called a neck retraction and is very effective at alleviating tension! In some cases, manual techniques including mobilizations or therapeutic massage are used to alleviate your pain and allow HOW PHYSICAL THERAPY CAN HELP MY NECK PAIN
you to tolerate stretching. A custom-tailored program of neck exercises will assure your neck stays loose, limber, and healthy. Your physical therapist can also teach you how to arrange your working environment ergonomically and recommend various stress reduction strategies to ensure healthy life behavior. Contact our clinic today 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. We offer the results you are looking for! 9 5 3 7 2 1 6 9 8
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Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723111/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2270377/
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https://pubmed.ncbi.nlm.nih.gov/30969542/ https://pubmed.ncbi.nlm.nih.gov/28972599/
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CALL (561) 331-5508 TODAY TO SCHEDULE AN APPOINTMENT!
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SUDOKU
SWEET POTATO & BLACK BEAN CHILI
http://1sudoku.com
n° 224059 - Level Medium
INGREDIENTS • 1 tbsp plus 2 tsp extra-virgin olive oil • 1 medium-large sweet potato, peeled and diced • 1 large onion, diced • 4 cloves garlic, minced • 2 tbsp chili powder • 4 tsp ground cumin • ½ tsp ground chipotle chile • ¼ tsp salt
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• 2½ cups water • 2 15-oz cans black beans, rinsed • 1 14-oz can diced tomatoes • 4 tsp lime juice • ½ cup chopped fresh cilantro
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DIRECTIONS Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often for 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook for 10-12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer for 5 minutes. Remove from heat and stir in cilantro. https://www.eatingwell.com/recipe/250222/sweet-potato-black-bean-chili/
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http://1sudoku.com
n° 218215 - Level Medium
www.fyzicalpbc.com | (561) 331-5508 9 3
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Patient Success Spotlight
MENTAL HEALTH WHILE WORKING FROM HOME
Print sudoku http://1sudoku.com
“They really take the time to evaluate and address physical challenges of the clients!” “Second round of physical therapy at this studio for my dad. They really take the time to evaluate and address physical challenges of the clients. Brian and Jasmine are great! Thank you for being so attentive and companionable!” — Lana D. TELL US HOW WE DID! Help us help more people in our communities 2. Choose a location at the “Locations” tab (this is where you will find a map linked to our Google Reviews) 3. Tell us how we did! by leaving us a Google review! 1. Visit us at www.fyzicalpbc.com
Are you the type of person who loves working from home? There are undoubtedly many benefits to not going into the office, from avoiding the morning commute, to saving money on gas or transportation, to spending the days with your pets. However, working from home also comes with its own set of unique challenges. Working from home can negatively affect your mental health if you don’t have a system in place. Fortunately, there are several things you can do to stay happy, healthy, and productive while working remotely. Find your routine Research shows that following a routine each day can improve your mental health. This means waking up at the same time every day, eating meals around the same time, and having a hard stop time when work is over for the day. Small actions like getting dressed and making your bed can also boost your mood and help you feel more productive and energized. Make connections with your coworkers It’s no secret that humans need connection. If you live alone and work from home, you may not be getting enough social interaction. It might be a little harder to make online work friends, but it is still possible! If your coworkers are accessible on a messaging platform, try contacting them directly or creating a group for a shared interest, like cooking or music. Having friends to lean on during working hours helps combat the feelings of isolation that sometimes arise when working remotely. Go outside If your work allows it, take your laptop outside to enjoy the fresh air. Soaking up the sunshine and vitamin D can be a real mood booster, not to mention it’s a nice change of pace from working 9 4 8 6 9 8 3 4 6 5 7 1 7 6 2 3 8 5 5 6 1 2 6 9 2 4 2 9 4 7 3 4 5 3 7 6 http://1sudoku.com n° 25348 - Level Medium 6 5 9 4 3 1 7 6 2 5 1 7 8 2 7 1 3
REQUEST AN APPOINTMENT TODAY!
INSTRUCTIONS: 1. Open your smartphone to the camera app 2. Center the desired QR code in the frame (this will take you directly to schedule an appointment) 3. Find a time that works for you!
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indoors at a desk all day. Get some exercise in 1
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Exercise releases endorphins that help fight off feelings of depression and stress. Making time to exercise either before or after work can improve your mood and enhance your mental and physical health. http://1sudoku.com n° 225096 - Level Medium
CALL (561) 331-5508 FOR MORE INFO TODAY
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