EvidencePT.Neck Pain and Stress

Evidence Physical Therapy Helping you get back to the life you love!

IS STRESS CAUSING YOUR NECK PAIN?

Healthy Recipe! A healthy summer recipe with an immuno boost!

Exercise Essentials Try this exercise to relieve neck pain and keep moving!

Summer’s Bounty! 8 Quick Ways to Add Greens to Your Diet

Evidence Physical Therapy Helping you get back to the life you love!

IS STRESS CAUSING YOUR NECK PAIN?

Does your neck hurt? Does your neck pain cause you to have increased anxiety or difficulty concentrating at work? Is neck pain preventing you fromdoing the activities you used to enjoy or keeping you from having a good night sleep? You might be suffering from stress-related neck pain- also called tension headache. As the muscles tense up, the more pressure they cause in your back shoulders and neck leading to your neck pain. 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’re driving, or using a computer — is neck pain. While neck pain has a slewof symptoms, itsmajor symptoms, reported by Mayo Clinic, are: · Muscle tightness and spasms · Headaches · Decreased ability to move the head Stress-induced neck pain isn’t rare. It also isn’t psychological. Many experts think stress- induced neck pain is caused by physical factors— low, but constant, trapeziusmuscle activity. If your neck pain starts at the base of your shoulders, traveling upward, it may be stress related.

Stress-induced neck pain is common. As we work long hours in front of a computer, multitasking and taking care of many things, we put stress not only on our mental state but on our muscles as well. If your neck pain starts at the base of your shoulders, traveling upward, it may be stress related. CAUSES OF STRESS-RELATED NECK PAIN While stress alone can trigger neck pain, a few factors can make it worse. Non ergonomic office environments with little opportunities tomove around can lead to development of bad posture and create neck pain problems. Driving often, too, for long hours can also increase your chances of having stress- related neck pain. The U.S National Library of Medicine suggests contacting a healthcare professional if you’re experiencing neck pain. Even if it’s caused by stress, untreated neck pain might later lead to muscle spasms, arthritis, bulging discs or even narrowed spinal nerve openings. HOW PHYSICAL THERAPY CAN HELP MY NECK PAIN Good news! Neck pain,fortunately, can be alleviated with physical therapy. Because neck pain is often caused by activity, different activities can cure it. Sometimes the cure is

rest. Neck pain that is caused by stiffness and poor posture can be treated by improving range of motion, posture correction; proper biomechanics and movement reeducation. Sometimes, simply changing how you do things may even help relieve your neck pain. If you don’t see relief within two weeks, contact a professional. Physical therapists can target your pain’s source by examining your symptoms. Then, they canoffer exercises that stretch, strengthen, and relax your neck muscles. In time, your neckwill becomemore resilient—giving you the comfort youdeserve. Where aftercare 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. Call our office today, and schedule an assessment. Even if your neck pain is caused by stress, it may still need attention. We’ll work side by side with your goals, creating a proactive, effective treatment program you need to be pain free once again.

For more information on how physical therapy may benefit you, call your physical therapist at 301.352.8370 (Glenn Dale) or 301.856.8386 (Clinton).

CALL 301.352.8370 (GLENN DALE) OR 301.856.8386 (CLINTON) TO SCHEDULE YOUR PT CONSULTATION TODAY!

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In light of the COVID-19 pandemic we like you to know that we are working hard to help slow down the spread of this disease and keep everyone safe at our facility. Although our Clinics are open and fully operational, we understand that some of our patients may prefer to continue with social distancing. We genuinely care about the health of each and every one of our patients, which is why we are offering telehealth services to those whowould prefer to limit in-person contact. To learn more about how you can set up our telehealth services on your smartphone or computer, give us a call today. We are here to help you with all of your physical therapy needs. WE ARE OFFERING TELEHEALTH VISITS!

Healthy Grilling For ARTHRITIS SUFFERERS

CONDIMENTS Instead of ketchup (which packs 2 teaspoons of sugar per tablespoon) or mayo (which is relatively high in unhealthy fat), try … • Antioxidant-packed salsa or pico de gallo. Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients. • Olive oil based pesto or sundried tomato spread. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti-inflammatory properties. SIDE DISHES Instead of mayo-based salads like coleslaw, potato salad and macaroni salad, try … • Bean salad. All beans boast fiber, protein and a bevy of anti-inflammatory phytonutrients. • Sliced tomatoes, buffalomozzarella and basil drizzled with balsamic vinegar and olive oil. Choose this tasty Caprese salad and you’ll get more oleocanthol and cancer-fighting lycopene.

Don’t let Pain spoil your summer fun— try these tips to ease your arthritis pain while enjoying a cookout! MAIN DISHES Instead of greasy burgers, brats and hot dogs, try … • Meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune- boosting nutrients in the mushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti-inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen. • Salmon with a splash of lemon and a sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation.

WHY OUR PATIENTS LOVE US:

H E A L T H Y R E C I P E

GREEN GODDESS SOUP INGREDIENTS

• 3 cups baby spinach or super greens blend • 1 clove garlic, peeled • 2 tbsp fresh ginger, sliced • 1/4 tsp cayenne pepper • 1/4 tsp ground turmeric • 1/4 tsp wasabi powder (optional)

• 1 cup chicken or vegetable broth

• 1/2 cup coconut milk • Salt & pepper to taste • Squeeze of fresh lemon or lime juice • For garnish: • broccoli florets, lightly steamed • 1/4 cup Greek yogurt, thinned with milk • Chia seeds

“Evidence Physical Therapy did a magnificent job in correcting issues with my spine. The entire staff is pleasant and professional. I even referred my sister to them and she agrees that they’re awesome! In particular Avan is a fantastic Therapist and I urge all to ask for her!!!”

INSTRUCTIONS Mix all ingredients (except those for the garnish) together using a high–speed blender. Heat over stovetop until steaming hot. To serve, pour into a bowl and garnish with broccoli florets, a swirl of yogurt, and chia seeds.

— DARRYL W.

MEET THE OWNER

TAKE ADVANTAGE OF SUMMER’S BOUNTY!

EMMANUELMOSES PT, DPT, OCS, CMTPT, CCI Emmanuel Moses attended Physical Therapy school at the University of Ibadan, College

Only one in 10 American adultsmeet fruit and vegetable recommendations. More specifically, only 9.3 percent of adults eat enough vegetables daily. Seven of the top 10 leading causes of death in the United States are from chronic diseases including heart disease, obesity, and diabetes. Eating plenty of green vegetables every day can help reduce your risk of those and other diseases. Cruciferous vegetables like Brussels sprouts, kale, broccoli, and cabbage are also powerful cancer fighters. Eating plenty of vegetables can also balance your blood sugar and stabilize hunger, supporting weight loss and possibly reducing your risk of type 2 diabetes. GREENS AND THE POWER OF PREVENTION When inflammation persists, it becomes chronic. Chronic inflammation can play a role inmost diseases including cancer, heart disease, diabetes, depression, and Alzheimer’s. It’s not just kids who don’t like eating vegetables. Most adults struggle to get their daily greens requirements. But eating more vegetables shouldn’t be a struggle! These 12 strategies can help make getting more vegetables convenient, simple, and delicious.

of Medicine, Nigeria. He earned his post-professional Doctor of Physical Therapy from Evidence in Motion Institute of Health Professions. Emmanuel is one of the top 10% of physical therapists in the US with a boardspecialtycertification. Toachieve this, he demonstrated competency in specialized knowledge and advanced clinical proficiency. Emmanuel is board certified orthopedic specialist with an OCS designation. Emmanuel has over a decade of experience in various settings of physical therapy practice which includes but not limited to home healthcare; skilled nursing care; Hospital in and outpatient; his major interest, however, is in outpatient orthopedics. Emmanuel is also a certified myofascial trigger point dry needling specialist. Emmanuel is passionate about getting his patients better from the very first visit. His drive to provide the best care possible fuels his zest towards keeping abreast with the latest research in the field of physical therapy to better his clinical skills. Emmanuel believes in giving back to his community by helping his patients get back to the quality of life they love and through mentoring other young physical therapists towards clinical excellence. He is a credentialledClinical instructor andanactivemember of theAmerican Physical Therapy Association (APTA). When not in the clinic, He loves to spend time with his wife and two kids. Emmanuel enjoys reading, volunteering, traveling, and seeing new places and cultures.

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Slip ‘em into smoothies (trust us, it’s delicious). Make it a mission to try a new one. Summer is the perfect time to expand your palate! Buy them fresh or frozen. Frozen vegetables today are far tastier than the ones you might have grown up with.

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E X E R C I S E E S S E N T I A L S Cut them up ahead of time for quick snacks. Get the whole family involved in cooking. Buy seasonal offerings from a local farmer’s market Grow your own! Lettuce and arugula are easy to grow in containers.

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SCALENE STRETCH 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. Always consult with your physical therapist before performing an exercise in order to relieve pain. www.simpleset.net “Our lives begin to end the day we become silent about things that matter.” — Dr. Martin Luther King Jr. In the light of all the recent ugly events in our nation, we stand in solidarity with our African American community to speak out against all forms of systemic racial social injustice in every part of our country. At EvidencePT we foster a community that treats people of all races with respect, honor and their God-given dignity. This is the kind of society we strive for and hope to advance.

GLENN DALE LOCATION 12150 Annapolis Rd #201 Glenn Dale, MD 20769 CALL: 301.352.8370

CLINTON LOCATION 7801 Old Branch Ave, #105

Clinton, MD 20735 CALL: 301.856.8386

CLINIC HOURS Mon-Thurs • 7am - 8pm | Fri • 7am-6pm | Sat • 8am-1pm

Did you know that you have the right to choose a physical therapy clinic of your preference? We coordinate with your doctor. Call in for more information.

RE F ER A FR I END TO EV I DENCEPT !

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit comfortably for long periods � Walk longer distances � Maintain a healthy life

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Glenn Dale Location 301.352.8370 • Clinton Location 301.856.8386 evidencept.com @evidencept @evidence_pt