LoudounPT_Stay a Neck Ahead of Chronic Pain

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

STAY A NECK

AHEADOF CHRONIC PAIN

MAKE EACH DAY PAIN–FREE

LOUDOUNPT.COM

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

LOUDOUNPT.COM Leesburg: (703) 794-5581 Lansdowne: (703) 794-5587

INSIDE: Is Your Neck Pain Caused By Sleep Issues? • Avoid the Flu: Tips for Boosting Your Immune System • Staying Healthy & Physically Fit

Neck pain can be both debilitating and terrifying. When you experience an injury that leaves your neck in severe pain, the thought of not being able to freely turn your head is overwhelmingly stressful. What’s more, the pain itself is unbearable, and since the neck is so sensitive to injury, it is important to be as careful as possible in finding treatment and solutions for the pain. It is incredible to realize how common neck pain is — especially among American adults! More than two-thirds of U.S. adults will develop neck pain at least once in their life, and the reasons for the neck pain are as varied as the population of the nation itself. Injury, muscle strain and even stress can cause significant pain in the neck and upper back. If you aren’t careful, a neck injury can lead to chronic pain, and it is even possible for chronic headaches like migraines to develop as a result of regular neck pain. There are a lot of different ways that you can relieve neck pain, but the best treatment for your personal needs depends entirely on the type of injury that you’ve experienced. Here is a quick breakdown of what could be going on to cause your neck pain: If your pain is developing gradually over time and is not the result of any particular injury that comes to mind, then it may be a result of Degenerative Disc Disease . When this develops, you may experience chronic neck pain as a result of fluid-filled sacs that are becoming weakened over time as a result of stress and strain. Physical therapy can help alleviate the pain from degenerative disc disease by helping STAY A NECK AHEAD OF CHRONIC PAIN MAKE EACH DAY PAIN–FREE

restore blood circulation and improve range of motion in the neck. This therapy isapproached inacarefulanddeliberatewaysoastonotcause further pain in the neck region. Sometimes, neck pain develops after a particular injury, such as due to athleticismorevenasaresultofacaraccidentoraslipandfallaccident. When this happens, your pain could be a result of a muscle strain or sprain. When this is the case, then using traditional methods like hot and cold therapy and targeted physical therapy treatment can do a lot ofgoodtoalleviatethepain.However,attemptingexercisesonyourown could also result in further pain. Insomecases, Mechanical Neck Pain candevelopasaresultofachange intheneck joints.Thismaydevelopasaresultofadisccollapsing,which causes the space between the bones to become narrow, often causing bonestostrikeoneanother,resulting inpain.Whenthis isn’taddressed, mechanical neck pain can spread, causing the pain to become more severe and covering a wider range of the neck. Finally,neckpain issometimescausedby Radiculopathy ,whichrefersto pressureor irritation inthenervesoftheneck,whichalterstheelectrical signals in the neck, causing you to feel more pain throughout the day. Physicaltherapycanhelpreducethepressureand irritationsurrounding the nerves, often offering immediate relief from pain and discomfort. These are just some of the frequent causes of neck pain. It is important that you never assume that your neck pain is being caused by one or anotherofthese issues,andthatyou insteadalwaysworkwitha licensed and experienced physical therapist to determine the precise cause of your pain and discomfort. Scheduleanappointment todayonourwebsite at loudounpt.com/newsletter-request-appointment.

IS YOUR NECK PAIN CAUSED BY SLEEP ISSUES?

There is one more factor that often is not spoken about, but it’s a frequent cause of neck pain and discomfort: Sleeping Issues . Sometimes,sleeping inacertainpositionorsleepingonamattress orpillowthat istoosoftortoohardwillleadtoneckpain.Oftentimes, this pain will appear to be chronic, as the sleeping issue is likely something that you experience day after day, causing the pain to return regularly. It may be helpful to rule out sleeping concerns as a reason behind your neck pain by assessing your sleeping conditions and making any changes that you think may be necessary. Adjust how many pillowsyousleepon,thepositionyousleep inorevenyourmattress! For more support in finding relief from neck pain, talk to your physical therapist at our Leesburg (703-443-6700) or Lansdowne (703-858-9880) clinics or schedule an appointment at loudounpt.com/newsletter-request-appointment/.

AVOID THE FLU: TIPS FOR BOOSTING YOUR IMMUNE SYSTEM It’sfluseasonandthatmeansextraprecautions must be taken to avoid falling ill. We all know the general rules of preventing the flu – washing your hands (especially after being in a public place), getting your flu shot, carrying around hand sanitizer, avoiding sharing food/ drinkswithpeople–butdidyouknowyoucould actuallyhelpboostyour immunesystem to try and avoid developing the flu this year? Boosting Your Immune System There are several steps you can take to help your body stay as healthy as possible. These include: 1. Getting adequate rest. When you are well rested, your body is able to function at its optimum levels – which means it is better able to fightoff illness.Aiming for8-9hours each night will help your immune system work in the ways it was meant to. activity a day can help strengthen not only you, but your immune system as well. 3. Maintaining a nutritious diet. Having a diet that is heavy on fruits and vegetables is perhaps one of the best ways to boost your immune system. The essential vitamins found in many fruits and vegetables are key to making sure your immune system is as healthy as possible.

Even with the preventatives listed above, it is possible to still catch the flu if you’re in the wrong place at the wrong time. That’s why it’s so important to make sure your immune system is functioning in top shape – so your body can better fight off potential viruses.

Are you looking for more tips and tricks for avoiding the flu this year? Call Loudon PhysicalTherapytodayorvisitourwebsite at loudounpt.com/newsletter-request- appointment/.

2. Exercisingregularly.Exercise isalsoagreat way to boost your immune system. When your body is in shape, it quite literally has morestrength to fightoffunwantedviruses. Aiming forat least20-30minutesofphysical

NECK PAIN, NO MORE! CALL TODAY OR VISIT US AT LOUDOUNPT.COM

STAYING HEALTHY & PHYSICALLY FIT Keep Moving. In addition to staying active, try to avoid sitting for prolonged periods of time. Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activity (say, pacing around the house or performingsimplesquatexercises)reduces the risk of diabetes and other heart disease risk factors. ways tohavequality timewith familyand friends while also prioritizing your health. PlanYourWorkouts. Noteyourworkouts inyour schedule to ensure they are a part of your day. Remember, some exercise is better than none. Rather than skipping the gym altogether, make time for a quick workout.

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• Return to Work Programs • Return to Play Programs • Auto Injury Recovery • Active Range of Motion (AROM) Therapy • Ultrasound Therapy • Inflammation Reduction

• Aquatic Therapy • Sports Rehabilitation • Resistance & Flexibility • Trigger Point Dry Needling • Cryotherapy • Electrical Stimulation • Pelvic Health • Women’s Health

Stay Healthy with an Immunity Boost. Exercise boostsyour immunityduringcoldandfluseason. Justafewminutesadaycanhelppreventsimple bacterial and viral infections, according to the Centers for Disease Control and Prevention. Drink Eight, 8-Oz Glasses Of Water Each Day. Try to keep water with you at all times. Fill up a 64 ounce water jug in the morning and finish it by the end of the day.

Be Creative and Get Rid of ‘All Or Nothing’ Mindsets. Doyourbesttoavoidthe ‘allornothing’ mentality when it comes to healthful eating and physical activity. Get a bit creative with exercise and opt for fun ways that make physical activity a familyaffair.Fromexploringnewgroup fitness classes to building physical activity into family traditions.Thinkoutsidetheboxwhen itcomesto

WHAT PATIENTS ARE SAYING

Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Loudoun Physical Therapy or visit our website at loudounpt.com/ newsletter-request-appointment/. We will guide you so you can get back to the activities you love. HAS YOUR PA I N COME BACK? 1 2 3

There was an immediate impact to my daily life after

starting treatment: increasedmobility withmuch lesspain.Thepaincontinues todiminishas Iworkthroughexercises and progress in treatment. It was surprising howmy mobility increased after one specific exercise they taught me. I’m now noticing daily routines are more comfortable– no pain when openingadoor,whenbrushingmyhair, holding a heavy pan, etc. The staff at Loudoun PT has been wonderful, very professional, and friendly.” - B. R.

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EXERC I SE ESSENT I AL S USE THIS EXERCISE TO RELIEVE NECK PAIN

Levator Scapulae Stretch (Overpressure) Sit in a chair with the hand on the side of the neck to be stretched beneath you. (Alternatively, you can grab under the chair.) Use your free hand to gently pull your nose down toward your armpit so as to give your neck an extra stretch. Good stretch to use if you sit at a computer all day.

Have you had the freedom to receive Physical Therapy on your own without a referral? Let us know for a chance to WIN A GIFT CARD TO DUNKIN’ DONUTS! Choose your location and let us know via a Google Review how PT helped you, without needing a referral! For Leesburg: Visit tinyurl.com/ReviewLeesburg For Lansdowne: Visit tinyurl.com/ReviewLansdowne

Exercisescopyrightof

Alwaysconsultyourphysical therapistorphysician beforestartingexercises youareunsureofdoing.