CoreSolutions: Say Goodbye To Neck Pains

NEWSLETTER WORKING FROM HOME CAN TAKE A TOLL ON YOUR POSTURE

Many of us are noticing that our posture has been negatively affected because of hunching over computer screens during Zoom meetings or having to make do with improper office equipment at home. If you’re suddenly experiencing neck or back pain, the underlying cause may be due to poor posture! Contact Core Solutions Physiotherapy & Wellness in (town) today to learn more about how physiotherapy can help relieve painful symptoms developed during quarantine. The Most Obvious Cause of Neck & Back Pain... In many cases, we can sum it up to one common factor: hunching/slouching so much while working at home during quarantine. Your posture affects how your body moves - whether you’re sitting, standing, walking, running, jumping, or performing pretty much any other task throughout the day. Below is a list of things you can do each day to make sure you’re maintaining proper posture, and therefore, decreasing your chances of developing neck and back pain:

• Create an ergonomic workspace. You should have a chair with good lumbar support, and your monitor should be at eye level to reduce strain and craning your neck forward. • Get up and move around! Take breaks during your workday to get up and take a walk or do some stretches. • Do some mini-exercises. Exercises such as child’s pose, planking, or bridges can help you maintain good posture during your breaks from work. This in turn decreases the amount of stress placed on your neck and back for long periods. Physiotherapy at Core Solutions Physiotherapy & Wellness Can Help Your Back or Neck Pain! Physiotherapy is extremely effective at treating neck and back pain. At Core Solutions Physiotherapy & Wellness, our physiotherapists can help improve your posture and alleviate your pain symptoms.

NEWSLETTER

SAY GOODBYE TO THE PAINS IN YOUR NECK WITH PHYSIOTHERAPY INSIDE:

• Relieve Your Neck Pain With Core Solutions Physiotherapy & Wellness • Local Caledon East Businesses Still Open To Service Your Needs • Healthy Recipe

Do you have trouble sitting up straight at your desk, tilting your head down to tie your shoes, or even lying down to go to sleep at night? Do you have headaches more than once a week? If so, you’re not alone. According to the Institute of Medicine of The National Academies, over 100million North Americans suffer from chronic pain. Of those 100 million, 15% suffer from chronic neck pain. In a survey conducted with over 300 chronic pain sufferers, 59% reported an impact on the quality of their life, and 77% of those surveyed reported feeling depressed. Even small amounts of pain can lead to a downward spiral in the quality of life, energy, and overall wellbeing. Fortunately, physiotherapy can help resolve all the pains in your neck. Contact Core Solutions Physiotherapy & Wellness today to schedule your consultation. Why does neck pain occur? Approximately one-third of the population will experience neck pain in any given year. It can get worse if left untreated, and in severe cases, surgery may even be needed. Additional symptoms of neck pain may include: • Discomfort and pain when remaining in the same position for too long. • Muscle stiffness and tightness in the upper body. • Headaches. • Arm weakness.

• Numbness or tingling. • Inability to fully stand up or sit up straight. • Loss of sleep due to pain and discomfort.

The neck is an integral area of everydaymovement, and sharp pains can prevent you from functioning properly in your day-to-day life. The neck is comprised of 7 vertebrae (bones), over 16 joints, and numerous muscles and tissues. The greatest concentration of muscles and tissues is in the upper neck, at the base of your skull. This area consists of the larger muscles that attach your head to your neck, and it is where the vertebral and carotid arteries travel through your neck, in order to reach the skull. When these muscles become tense, the blood flow from the arteries can become affected, resulting in neck pain and headaches. Your neck relies on a lot from your body – such as proper posture, flexibility, strength, and coordination. In our daily lives, we place tremendous strain and demand on our neck. Stress and poor posture can cause muscle weakness in the neck, and can even lead to long-term damage over time. Any sort of chronic strain on the neck can result in inflammation and contribute to our pain and headaches.

www.coresolutionsphysiotherapy.com

RELIEVE YOUR NECK PAINWITH CORE SOLUTIONS PHYSIOTHERAPY &WELLNESS

Our physiotherapists are movement professionals, equipped in identifying and treating the main source of your neck pain. They will analyze your posture, movement, and problem areas, in order to determine the best course of treatment for your needs. Your treatment plan will focus on relieving your pain, in addition to improving your posture, mobility, strength, and coordination. Your diagnosis will determine the make-up of your treatment plan and may include any combination of manual therapy, targeted stretches, and exercises, activity modification, or ergonomic recommendations. It may also include additional methods as deemed fit by your physiotherapists, such as ice and heat therapies, ultrasound, or electrical stimulation. Physiotherapy can help significantly reduce your neck pain by implementing the following benefits: • Maintaining proper posture when sitting and standing. • Restoring flexibility to your neck muscles and joints. • Strengthening your mid-back muscles and shoulders to provide support to your neck. • Improving the coordination of your neck muscles. • Educating patients on eating well, by reducing the consumption of processed foods that increases inflammation in the body. You will work together with your physiotherapist to understand the goals and expectations of each step in your personalized treatment plan, with the main focus being on overcoming your neck pain and recovering as quickly as possible. If your neck pain has been limiting your daily life, don’t wait any longer to seek help. Contact us today to schedule an appointment. At Core Solutions Physiotherapy & Wellness, we are dedicated to providing you with the tools you need for recovery and relief!

Local Caledon East Businesses Still Open To Service Your Needs

• Gourmandissimo Catering and Fine foods: daily take out specials and curbside pick up. 905-584-0005 • Gabe's Country Bake Shoppe: homemade frozen family size entrees for take out; baked bread and goodies all available. 905-584-5360 • Foodland Caledon East: offers curbside pick up for those who cannot make it on their own! • Automotive Maintenance: John and Ronaldo are still servicing your vehicles - a great time to get your winter tires changed. 905-584-0454 • Rock Garden farms: fresh fruits/veggies and all things floral available! Curbside pick up. 905-584-9461 • Airport Pizza: can't forget the best and easiest way to dine out. 905- 584-2288

NOW available - Let us do the billing on your behalf. Simply bring in your insurance card and sign a couple of authorization forms and we can direct the bill to the participating insurers! PARTICIPATING INSURERS

#shoplocal #supportlocal

www.coresolutionsphysiotherapy.com

HEALTHY RECIPE

DISCOVER HOW TO LIVE PAIN-FREE

SPICED OATMEAL & APPLE BARS

• 2 large apples, peeled, cored, and finely chopped • 1 cup apple cider • 1/2 cup packed dark brown sugar

INGREDIENTS • Cooking spray • 2 1/2 cups old-fashioned oats • 1/2 cup all-purpose flour • 1 tsp baking powder • 1 1/2 tsp ground cinnamon • 1/4 tsp salt

At Core Solutions Physiotherapy & Wellness, you will receive hands-on therapy treatments by our friendly, caring health physiotherapists during focused and individualized sessions. It’s time to go to Core Solutions Physiotherapy & Wellness if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your physiotherapist 2. Discover why your pain has come back 3. Get your custom recovery program

• 1 large egg, beaten • 3 tbsp butter, melted • 2 tsp vanilla extract

DIRECTIONS Preheat oven to 350°F. Line a 9x13-inch baking pan with parchment paper and coat paper with the cooking spray. In a medium bowl, combine the oats, flour, baking powder, cinnamon, and salt. Add the apples to a large bowl with the apple cider, brown sugar, egg, butter, and vanilla. Stir to combine. To large bowl, slowly stir in dry ingredients until incorporated. Transfer mixture to a baking pan. Place another sheet of parchment on top of mixture and press down firmly into an even layer and into corners. Remove the top piece of parchment. Bake 30–35 min., until golden brown. Let cool and use parchment paper to lift from the pan. Cut into 16 bars and store in a sealed container.

Source: https://www.savoryonline.com/recipes/208591/spiced-oatmeal-and-apple-bars

ATTENTION PAIN SUFFERERS

Mention or Bring in This Coupon Today For A PHYSIOTHERAPY ANALYSIS

WE CAN HELP YOU: Be more productive at work. Prevent back and neck pain. Prevent further injury. Have more energy. Move better without pain.

Call the center nearest you today!

SCHOMBERG LOCATION (905) 939-9041

CALEDON EAST LOCATION (905) 584-6747

www.coresolutionsphysiotherapy.com

DISCOVERING PROPER ERGONOMICS FOR YOUR HOME OFFICE

With all of us working from home, it can be difficult to find a comfortable workspace. However, it is important to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted aches and pains. When working from home, ask yourself, “how do I maintain my posture throughout the day?” If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some ergonomic changes. For more information on how to optimize the ergonomic setup of your home office, or additional tips for beating daily aches and pains, contact Core Solutions Physiotherapy & Wellness today. Making the most of your work-from-home days. If you work from your home office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. These simple steps can help tremendously with your overall posture. If you are at a desk for extended periods of the day, it is important to make sure your back posture is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. It is important to make sure that you get up every 30 minutes or so and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. Exercise is incredibly important in general, especially if your job involves several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back.

Have you thought about investing in a standing desk? Did you know that standing burns between .7 to .15 more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn more calories throughout the day. Sedentary lifestyles, especially the ones that many of us are experiencing right now, can increase your risk of heart disease, obesity, or other serious health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks and making your home office more ergonomically friendly! Studies suggest whether you choose a standing or adjustable desk for your workday, integrative support can be beneficial in easing yourself into the new setting. In fact, those who participated in some sort of integrative support program for their standing or adjustable desk stood for an average of 50 minutes longer each day than those who did not. At the end of the day, make sure you’re comfortable. No matter how you choose to work from home, ergonomics is an important concept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on your overall happiness, productivity, and well-being. At the end of the day, make sure you’re comfortable – don’t let the daily stresses of working from home take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. For more information, contact Core Solutions Physiotherapy & Wellness today.

SCHOMBERG LOCATION 50 Dr. Kay Drive, Unit A8 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638

P: (905) 584-6747 F: (905) 584-6787 www.coresolutionsphysiotherapy.com

WHO DO YOU KNOW THAT NEEDS OUR HELP? REFER A FRIEND TO CORE SOLUTIONS PHYSIOTHERAPY & WELLNESS

Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

SCHOMBERG LOCATION 50 Dr. Kay Drive, Unit A8 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638

P: (905) 584-6747 F: (905) 584-6787

www.coresolutionsphysiotherapy.com