FYZICALPBC: Neck Pain & Stress

FYZICALPBC: Neck Pain & Stress

2020

THE

HEALTHY LIVING NEWSLETTER

FEELING GOOD PALM BEACH With Covid-19 dominating nearly every waking moment, I thought we’d take a little break and talk about something else; somethingwe can fully control. Taking care of ourselves. This might be the ultimate expression of love for ourselves, and for those we cherish most. Our loved ones’ lives are richer with us in them in a vibrant, active, and joyous way. Yes, it takes work, but in my humble opinion, nothing is more worthwhile! 3 Steps to a Healthier and More Joyful Future: 1. Self-Awareness: Being honest with yourself is the first step. Without judgement, take a realistic look at your current state of health. Measure what matters! Basic health indicators like weight, heart rate, and blood pressure are a great place to start. Log this daily (and yes, studies now suggest that daily weighing is advantageous in the pursuit of a healthy weight!).

2. Get inspired: Take some time to think about the consequences of your current health. Howwill your behaviors today negatively impact those you love tomorrow? This can be incrediblymotivating! In our house we often talk about setting your vision, having the courage to face head-on the obstacles and challenges of today, and having faith that you will prevail in the end (from The Stockdale Paradox). This is not only for ourselves but for the benefit of others. *A mentor of mine says he always works harder for others than he does for himself. What a tremendous lens to view the world through!* 3. Act: Download the Daily Dozen App today (by Dr. Michael Greger, one of the world’s foremost evidenced-based nutrition researchers). It’s a great tool to aid you in making small, hugely impactful changes to the way you eat. I wish you strength and courage as you reflect, get inspired, and spring into action. A healthy, vibrant, rich, and rewarding journey awaits.

Feedback from focus groups we heard from in 2019 seem to reinforce this concept. Recurrent themes kept coming up including: a fear of being unable to take care of yourself; a fear of not being able to do the things you love with those you love; and a fear of over-reliance on those you love. Houston, we have a problem! Unfortunately, the typical American isn’t doing too well at taking care of themselves. A couple of quick numbers tell the story! • Heart disease is our #1 killer claiming ~647,457 lives a year in the U.S. (CDC 2017) • 42.4% (~ 147 million) of Americans suffer from obesity (CDC 2017-2018) • 10.5% (~34.2million) of Americans have diabetes (CDC 2020) If your current lifestyle includes consuming the Standard American Diet (SAD), and following the standard American strengthening, flexibility, and cardiovascular habits, it is reasonable to expect to become part of the statistics above. There isGREAT news though! Becoming a student of healthy living holds great promise for each of us! IN FACT, these conditions are completely avoidable for most of us through basic lifestyle changes!

LYL (Love Your Life), Mike Graves, MSPT President & CEO

INSIDE OUR NEWSLETTER: • How Physical Therapy Can Help My Neck Pain • Relieve Neck Pain In Minutes • Patient Success Spotlight • Healthy Recipe • New Telehealth & Home Care Services

2020

THE

HEALTHY LIVING NEWSLETTER

IS STRESS CAUSING YOUR NECK PAIN?

Does your neck hurt? You might be suffering from stress-related pain — also called a tension headache. During anxiety, muscles tense up. As muscle tension tightens, the back, shoulders and neck are affected. The more pressure they cause, the more discomfort you get. 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 slew of symptoms, its major symptoms, reported by Mayo Clinic, are: • Muscle tightness and spasms • Headaches • Decreased ability to move the head

factors — low, but constant, trapezius muscle activity. If your neck pain starts at the base of your shoulders, traveling upward, it may be stress related.

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Causes of Stress-Related Neck Pain. While stress alone can trigger neck pain, a few factors can make it worse. Office environments tend to create neck pain problems — as they confine people to chairs, bad posture and little mobility. Driving often, too, can make your chances of stress-related neck pain higher. The U.S. National Library of Medicine suggests contacting a professional if you’re experiencing neck pain. Even if it’s caused by stress, untreated neck pain might later reveal muscle spasms, arthritis, bulging discs or even narrowed spinal nerve openings.

Stress-induced neck pain isn’t rare. It also isn’t psychological. Many experts think stress-induced neck pain is caused by physical

Our mission is to prevent needless suffering & do all in our power to help people flourish.

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       Neck pain, fortunately, can be alleviated with physical therapy. Because neck pain is often caused by activity, different activity can cure it. Sometimes, this “activity” means “no activity.” Before you contact a professional, try reducing your neck movements. Sometimes, simply letting your neck muscles relax is enough. 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 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 aftercare treatment is considered, custom-tailored neck exercises will assure your neck stays loose, limber and healthy.          Qr/HYHO+DUG  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 still needs attention. We’ll work side by side with your goals, creating the proactive, effective programs you need to achieve mobility once more.           Sources https://www.spine-health.com/blog/how-relieve-neck-pain-caused- stress https://www.everydayhealth.com/neck-pain/neck-pain-reduce-stress.aspx https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0027055/ https://medlineplus. gov/ency/patientinstructions/000802.htm https://newsnetwork.mayoclinic.org/ discussion/most-neck-pain-improves-with-self-care-time/ https://www.mayoclinic. org/diseases-conditions/neck-pain/symptoms-causes/syc-20375581     

 



HOW PHYSICAL THERAPY CAN HELP MY NECK PAIN

   



 

  



 

 

 

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 INGREDIENTS •1/4 cup extra virgin olive oil •1 red onion, diced  •4 garlic cloves, minced •2 medium carrots, diced •2 tbs ginger, finely grated   

  •4 cups lima beans (cooked or canned) •1 tsp turmeric powder •1.5 L (6 cups) vegetable broth •1 small bunch of Tuscan kale, roughly chopped •Salt & pepper to taste 

 



 



  









  DIRECTIONS In a large saucepan, heat the oil and onion on medium heat until onion has slightly browned. Add in garlic and cook for another 1-2 minutes, followed by carrots, ginger, beans, and turmeric cooking for a further 5-7 minutes. Once the ingredients are well combined, pour in the vegetable broth. Bring to a boil and simmer for 10 minutes. Add in kale and season to taste. Once the kale softens a little, the soup is ready.    Qr/HYHO+DUG

     

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Patient Success Spotlight

NEW TELEHEALTH & HOME CARE SERVICES

“I notice a marked difference every week!” “I am so impressed with the staff and their knowledge of the best way to help alleviate my pain and increase my strength. I notice a marked difference every week. They definitely know their ‘stuff’!” - Deborah H.

At FYZICAL Therapy & Balance Centers, we want you to receive care in a way that feels comfortable to YOU. If coming into our spaces during this time is not right for you, we have options. We now provide individualized CARE IN THE HOME, as well as TELEHEALTH SERVICES. Call today to schedule! (561) 331-5508 1. Call and talk to your therapist

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

2. Discover why your pain has come back 3. Get your custom recovery program

CERVICAL RETRACTION (TOWEL) Stand with your back against a wall. Position a rolled up towel behind your neck. Tuck chin like you are nodding ‘yes’. Draw your chin closer to the back of your throat. Repeat 3 times. Strengthen Neck www.simpleset.net