BayState_Neck Pain and Stress

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ENJOY LIFE WITHOUT NECK PAIN

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YOU CAN LIVE WITHOUT NECK PAIN Don’t Let Stress Win The Fight

INSIDE : • Feel Better By Eating Better

• Relieve Pain In Minutes • Patient Success Spotlight

• How Physical Therapy Can Help You With Neck Pain

Doesyourneckhurt?Youmaybeexperiencingstress relatedneckpain.When you are under stress, the muscles of the neck, shoulders, and upper back can become tense. The muscle tension can lead to headaches and changes in posture. Let’s take a closer look at stress-related neck pain. Is My Neck Pain Caused by Stress? Pain worsened by keeping your head in one place — like when you are driving, or using a computer — is neck pain. While neck pain has many associated symptoms, the major symptoms, reported by Mayo Clinic, are: • Muscle tightness and spasms • Headaches • Decreased ability to move the head Stress-induced neck pain is not rare or psychological. Many experts think stress-induced neck pain is caused by physical factors such as overactive

muscles. If your neck pain extends from the tips of your shoulders to the base of your head, it may be stress related. Causes of Stress-Related Neck Pain While stress alone can trigger neck pain, there are also external factors that can influence your pain. Sustained postures such as sitting at a computer or driving long distances can often contribute to neck pain symptoms.There are also physiological factors such as arthritis, bulging discs, and narrowing of the spine that can contribute to neck pain. The U.S. National Library of Medicine suggests contacting a professional if you are experiencing neck pain.

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#RoadtoRecovery

Neckpain,fortunately,canbealleviatedwithphysical therapy.Becauseneck pain can be caused by inactivity or repetitive activity, different activity can cure it. Physical therapistscan target thesourceofyourpainbyexamining your symptoms. Then, they can offer exercises that stretch, flex and relax your neck muscles. In time, your neck will become more resilient — giving you the comfort you deserve. Where after-care treatment is considered, custom-tailored neck exercises will assure your neck stays loose, limber and healthy. If you’re dealing with neck pain, you’re not alone. 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. Try physical therapy first when you are experiencing pain that limits your ability to function. At Bay State Physical Therapy we offer free screenings. We will assess whether further treatment is needed or a program of home exercises will help your individual problem HOW PHY S I CAL THERAPY CAN HELP YOU WITH NECK PAIN

There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. Choose a diet that works best with your body. Makesureyoudon’teat foods thatcause inflammation.Combineahealthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. 1. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. 2. Don’t Worry, “B” Happy. TheBvitamins, includingB6,B12,and folicacid,playarole in theproduction of brain chemicals that regulate mood. Good food sources for many B vitamins includeshellfish,poultry,eggs, low-fatyogurt,andfortifiedbreakfast cereals. Folic acid in particular is found mostly in leafy greens. 3. Drink Water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. 4. Be Active Whenever You Can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes ata timealso adds to your weekly total. Ask your friendsor family tokeepyoucompanyasyoubike, jog,walk,ordance. Don’t forget to do some muscle strengthening activities twice a week. 5. Enjoy Your Food but Eat Less. Use a smaller plate for meals to help control the amount of food and calories you eat. FEEL BETTER BY EATING BETTER

Call our location nearest you today, and schedule an assessment.

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

Decreases Neck Pain

Upper Trapezius Stretch Stand with good posture. Position your hand tucked behind the side of your body being stretched. Bring your ear to the opposite shoulder. Keep your chin towards your chest. Hold for 30 seconds repeat 3 times on each side. This stretch will stretch your upper trapezius muscles. It should be discontinued if your pain symptoms increase or you develop symptoms into your arms.

Exercisescopyrightof

Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.

IF YOU ARE EXPERIENCING NECK PAIN SCHEDULE YOUR APPOINTMENT TODAY CLICK HERE>

STAFF SPOTLIGHT

Patient Success Spotlight

Alyssa Bissonnette, PT, DPT

Alyssa graduated from Northeastern in 2012 with her Doctorate in Physical Therapy. Alyssa joined Bay State Physical Therapy in 2012 following her graduation and worked in ourRoslindaleoffice ,which transitionedtoWestRoxbury in 2014 where she was the Lead Physical Therapist. Alyssa had the opportunity to open Bay State Physical Therapy -Needham inMarch of 2019, where she serves as the Clinic Manager.

Betsy has been a patient at Bay State Physical Therapy at our Franklin location for five weeks. In August 2018, she slipped and fell in her bathroom, causing immediate and excruciating neck pain. She was diagnosed with a spinal contusion and fitted for a neck brace. After her neurosurgeon reviewed an MRI of her neck, it was determined that she would undergo surgery, a cervical laminectomy, in mid-December 2018. Postoperative care included wearing a soft collar for four weeks before being referred to physical therapy. Betsy’s main complaints when she started physical therapy were pain, numbness, and tightness throughout her neck and both shoulders. She reported difficulty with lifting, carrying, driving, sleeping, looking down, looking over her shoulders, using the computer, and performing self care, including dressing and bathing. Since beginning at Bay State PhysicalTherapy, Betsy has come a long way and reports improved mobility throughout her neck and shoulders. She also reports decreased pain levels and that she only experiences some residual burning pain along her right shoulder blade. She has improved ability to complete daily activities and we are continuing to work on her posture while working on the computer. Overall, she is feeling a lot better and is optimistic about the benefits of continuing with physical therapy. “This is my first experience with physical therapy and it’s been GREAT! I came in not able to move my head side to side and after my first visit, I had more mobility and felt great. The tightness in my neck was almost gone. All the exercises given have really helped in my recovery and helped relieve the pain. Everyone has been friendly. A great place! Thank you!” - Betsy

She swam competitively for 15 years but was unable to swim in college due to sustaining a shoulder injury, which led her to become interested in physical therapy. Alyssa underwent shoulder surgery in college while completinghercourseworkwhichhelpedher tounderstand the importance ofprovidingqualitycare.Alyssahasaspecial interest ingeneralorthopedics and has taken advanced coursework through the MGH Institute of Health Professions program. Inherspare time,sheenjoysspending timewithher family, readingagood book in her hammock and swimming both for exercise and fun!

HEALTHY RECIPE: CHICKEN TORTILLA SOUP INGREDIENTS:

• Salt & black pepper • 1 cup chopped cilantro leaves • One 8-inch flour tortilla • 1 avocado • 1 cup shredded Monterrey cheese

• 6 cups low-sodium chicken broth • One 14.5-ounce can diced tomatoes • One 14.5-ounce can black beans • 3 chicken breasts, boneless • 2 limes

• 2 tbsp vegetable oil • 1 small onion, diced • 2 tbsp minced garlic • 2 jalapeños, finely diced

INSTRUCTIONS: In a large saucepan heat the vegetable oil. Add the onions and cook for 2 minutes. Once the onionshavesoftenedadd thegarlicand jalapeños andcook foranotherminute.Pour thechickenbroth, tomatoes and beans into the pot and bring to a boil. Once at a boil lower heat to simmer and add your chicken breasts. Cook the chicken for 20 to 25 minutes. Once chicken is cooked remove from pot. When cool enough to handle shred it and set it aside. Add lime juice and fresh cilantro to the pot. In a serving bowl add a mound of shredded chicken. Ladle soup over chicken and top with a lime wedge, grilled tortilla strips, avocado slices and cheese.

https://www.thecookierookie.com/skinny-slow-cooker-chicken-tortilla-soup/