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.
OCTOBER 2020 N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y
WWW.RECOVERYPT.COM
THE CONNECTION BETWEEN NECK PAIN & HEADACHES
ALSO INSIDE: The Problem with Posture • What Our Patients Say • Share Your 5-Star Recovery PT Experience • Feel Your Best with a Comfortable Work Space
N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y
OCTOBER 2020
WWW.RECOVERYPT.COM
THE CONNECTION BETWEEN NECK PAIN & HEADACHES
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 LIFE DOESN’T HAVE TO BE A PAIN IN THE 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 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. Call us today at (917) 763-7825 to make an appointment or visit our website online at www.recoverypt.com.
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 position means 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
WE NEED YOUR HELP! SHARE YOUR 5-STAR RECOVERY PT EXPERIENCE: 1. Open your smart phone’s camera 2. Center the QR code of your Recovery PT location in the frame (this will take you to our Google Review Page) 3. Let us know how we did! 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. Call (917) 763-7825 or visit www.recoverypt.com to learn more about how Recovery Physical Therapy can help you find a solution to your neck pain and headaches.
WHAT OUR PATIENTS SAY When I started, I was at a 9/10 pain level, constant and unbearable. I was already noticing improvement
after 1 week. My physical therapist talked me through everything, gave me new and different exercises to do at home as I progressed, and was always available to respond over the phone or via email if I had questions about how things were going or what to do at home. Just over a month, I’ve improved about 85% and I’m now at a point where I’m completely pain free throughout the day and night, without having to take any pain medication. Hopefully in another 2-3 sessions, all my mobility will be back to normal and I’ll be completely healed. I could have never done this on my own. Thank you!” –A. U.
LARCHMONT
WALL STREET
UPPER WEST SIDE
7
RECOVERY PHYSICAL THERAPY LOCATIONS ARE NOWOPEN OUR PHYSICAL THERAPISTS ARE READY TO HELP YOU!
EXERC I SE ESSENT I ALS
Scalene Stretch Helps Relieve Neck Pain
Feel Your Best with a Comfortable Work Space Do you sit all day at a desk? Here’s a few tips that can help you stay pain-free: 1. Choose a chair that supports the curve of your spine. Rest your feet flat on the floor with your thighs parallel to the floor. Adjust your arm rests so that your shoulders are relaxed. 2. Keep your monitor in front of you, an arm’s length away. The top of the screen should be at or slightly below eye level. If wearing bifocals, lower the monitor an additional 1-2 inches. 3. Keep frequently used items, such as your phone, stapler, pens, post-it notes, or printed materials close by to reduce reach. 4. Place your mouse and keyboard within easy reach so that your wrists can be straight, upper arms close to your body, and hands slightly below elbow level. Changing your mouse sensitivity to a light touch can help reduce the movements you need to operate it. 5. If you frequently use a phone cradled between your head and neck, switch to speaker if able or use a headset. 6. Is your chair too high for your feet to touch the floor? Use a footrest, stool, or even a stack of books to prop up your feet. 7. Make sure there is clearance under the desk for your knees, thighs, and feet. Raise or lower your desk or chair.
Place your hands overlapping on your breast bone. Next, tilt your head upwards and away from the affected side until a gentle stretch is felt along the front and side of your neck. Hold for 20 seconds repeat 3 times on each side.
Forward Neck Tuck
Helps Relieve Neck Pain Sit with good posture then place one hand behind your head and slowly pull your head in the direction of your armpit. Hold for 15 seconds and repeat on each side as needed.
Schedule your appointment today by calling (917) 763-7825 or visiting www.recoverypt.com
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Exercises copyright of
Source: mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169
DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral • Therapy may begin
UPPER EAST SIDE ROCKEFELLER CTR
QUEENS
MILLBURN, NJ
with a full evaluation by a licensed physical therapist • Patients sent by their physician can choose where they want to receive therapy
no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness
MIDTOWN EAST
GRAND CENTRAL
FLATIRON DISTRICT
FASHION DISTRICT
Don’t let your pain hold you back. Call us today at (917) 763-7825 or visit our website at www.recoverypt.com
As we recover from the closure of our clinics as a result of the pandemic, we could use your positive review to help us find and retain new patients. Your review helps us change more people’s lives through physical therapy. We appreciate you so much!
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