FirstColony_The Connection Between Neck Pain & Headaches

N E W S L E T T E R Your #1 Resource for Greater Heath and Wellness

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DISCOVER THE CONNECTION BETWEEN YOUR NECK PAIN & HEADACHES

ALSO INSIDE: The Problem with Posture • Success Stories • Healthy Recipe • Staff Spotlight • Workouts to Do from Home • Direct Access

N E W S L E T T E R Your #1 Resource for Greater Heath and Wellness

DISCOVER THE CONNECTION BETWEEN YOUR

CHECK OUT OUR MONTHLY VIRTUAL WORKSHOPS! Are you interested in joining us for a virtual workshop? We offer two free workshops each month. Please visit our website below for upcoming dates and to register. We can’t wait to help you get back to moving again! sugarlandpt.com/workshop-landing

NECK PAIN & HEADACHES

WATCH OUR MOST RECENT WORKSHOP AT: fb.com/firstcolonyaquaticandrehabcenter/ videos/383968492569366

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 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.

Learn more by visiting sugarlandpt.com or call to schedule your appointment today!

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. Research shows improving your upper back mobility is the most effective way to reduce neck pain. Another effective treatment is strengthening of the deep neck flexors. For some headache sufferers with symptoms radiating over the top of the head, repeated motions in a specific direction can centralize and abolish the headache. 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 (Sugar Land: 281-325-0188, Rosenberg: 281- 239-3838).

SUCCESS STORIES What Our Patients Have to Say

• 1 (16 ounce) can black beans, drained and rinsed • ½ green bell pepper, cut into 2 inch pieces • ½ onion, cut into wedges • 3 cloves garlic, peeled • 1 egg • 1 Tbsp chili powder • 1 Tbsp cumin BLACK BEAN VEGGIE BURGERS

I truly appreciate all the assistance that I was given

during my therapy. The adminstrative staff was very professional and warm duringmy every encounter. The therapists were very knowledgeable and eager to assist with any challenges. They displayed high expectations and encouraged me to

• 1 tsp Thai chili sauce or hot sauce • ½ cup bread crumbs

Directions: If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the eggmixture into themashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. www.allrecipes.com/recipe/85452/homemade-black-bean-veggie-burgers

perform at a higher level. This organization became family to me. I developed a professional and personal relationship with them. I feel really empowered to maintain good physical physical health on my own. I highly recommend First Colony Aquatic and Rehabilitation Center if you are in need of physical therapy. ” – L. W.

WORKOUTS TO DO FROM HOME REPEATED CERVICAL RETRACTION

Watch more videos at: youtube.com/user/ aquaticrehabcenter

RIGHT FIRST RIB MOBILIZATION

(Natalie Hager, PT, DPT, demonstrates the exercise.) Use This Exercise to Relieve Neck and Shoulder Pain, Arm and Hand Numbness, & Headaches Place a strap around the crease of your neck and shoulder on the side with pain (on the right in this demonstration). Place the arm on the opposite side of which you would like to stretch through it, so that it is positioned like a sling or a seatbelt. Hold and take a deep breath, and as you breathe out, pull down on the strap. Hold for about 30 seconds if able and relax. Repeat throughout the day to help mobilize the first rib. View this video at youtu.be/T6R6eQWcUYY

Use This Exercise to Ease Neck and Shoulder Pain Sitting in a chair with good posture, focus your eyes forward with your chin parallel to the floor. Pull your chin straight back, aligning your ears with your shoulders, and relax back forward. Repeat 10-15 times every 2-3 hours as needed.

Exercise copyright of

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

SugarLandPT.com SUGAR LAND: 281.325.0188 ROSENBERG: 281.239.3838

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral no longer needed for 10 business days,

STAFF SPOTLIGHT: JACKIE ALLEN, CLINIC DIRECTOR AT ROSENBERG

• Therapy may begin with a full evaluation by a licensed physical therapist. • When a physician refers you to therapy, you ALWAYS have the right to CHOOSE where to be seen.

Jackie was born and raised in Katy. She was first introduced to the physical therapy field while in junior high when her momwent to school to become a PTA. She attended Texas Lutheran University in Seguin, Texas, where she earned her Bachelors of Science in Kinesiology. After graduating from TLU, she returned to Houston to complete her Doctorate of Physical Therapy at Texas Woman’s University (Houston). In 2013, Jackie joined the First Colony Aquatic and Rehabilitation family. Jackie enjoys riding her bicycle, running, and baking to share with her co-workers and friends.

whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness.

Don’t let your pain hold you back. Call us today or visit our website at SugarLandPT.com.