ProMotion_Neck Pain and Stress

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

STAFF SPOTLIGHT:MICHAEL “SHANE” BUSHMAN PT, OCS, CERT MDT, PHYSICAL THERAPIST

Shane is a passionate physical therapist dedicated to helping his patients live a healthy and active lifestyle without painmedication and surgery. Shane received his MS in Physical Therapy in 2007 fromArmstrong Atlantic State University. To better serve his patients, Shane’s emphasis is on expanding his knowledge base by taking extensive coursework on Orthopedics and Spine. This culminated in becoming a Board Certified Orthopedic Clinical specialist. Outside of physical therapy, Shane is active in strength sports, having competed in Powerlifting for eight years. During that time, he has helpedmultiple strength athletes overcome orthopedic/ back injuries to return to the platform and set personal records. This includes himself, having herniated two discs, and able to return to competing in Powerlifting. Shane enjoys working with spine and chronic pain patients who have failed with past treatment options to help them return to an active lifestyle without pain medication, invasive procedures, or surgery. In his free time, he enjoys spending time with his wife and 3-year- old son, watching college football and being outdoors camping/hiking.

REDUCE YOUR RISK OF INFECTION

AVOID HUGS & SHAKING HANDS

CLEAN YOUR HANDS OFTEN

AVOID TOUCHING YOUR FACE

SNEEZE & COUGH INTO TISSUES

USE GLOVES WHEN NECESSARY

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NEWSLETTER The Newsletter About Your Health And Caring For Your Body IS STRESS CAUSING YOUR NECK PAIN?

Have you noticed any neck pain recently? With everything going on in the world right now, it’s possible that it could be stress or anxiety-induced. In states of heightened anxiety and stress, muscles may tense up and joints may become stiff. As tension increases, the back, shoulders and neck can be affected, and you may even notice a new onset of headaches that you haven’t had before. How do you know if your neck pain is associated with stress or anxiety? Let’s take a closer look. Is My Neck Pain or Headache related to stress and anxiety? Pain in your neck that’s worsened by keeping your head in one place — like when you’re driving or sitting at a computer —may be related to increased stress or anxiety about the work that’s in front of you. The work may include tackling new schedules with kids being out of school/daycare, working from home for your 9 to 5, or working on concentrating on the road during a downpour. Aside from pain, symptoms in the region may include

• Muscle tightness and spasms • Stiffness in the neck and upper back or across the shoulders • Headaches and sometimes even dizziness • Decreased ability to move the head into its normal range Stress-induced neck pain is common, and many experts think stress- induced neck pain is caused by physical factors, such as low, constant, trapezius muscle activity, as well as environmental factors. Environmental factors can include your external physical environment, such as your workspace if you have a sedentary desk job, but can also include constructs such as your mood or emotions on a given day, all of which have been shown as possible sources of increased pain experiences.

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HOW PHYSICAL THERAPY CAN HELP MY NECK PAIN

Neck pain, fortunately, can be alleviated with physical therapy. Because neck pain is often caused by activity or lack thereof, different activity can treat it. Physical therapists can target your pain’s source by examining your symptoms as they come on with various movements or positions. Then, they can offer exercises and manual treatments that will assist with mobilizing stiff joints in the region, stretching muscles in the region that are tense, and strengthening muscles in the region that are being under-utilized and causing alternative muscle groups to compensate for their lack of work. In time, your neck will become more resilient — giving you the comfort you need and deserve. If you’re dealing with neck pain, you’re not alone. Call our office today to schedule an assessment. Research shows that receiving physical therapy earlier for problems like neck pain (instead of medications, X-rays, MRIs and injections) will save you money and get you better, faster. We’ll work side by side with your goals, creating the proactive, effective programs you need to achieve mobility once more. www.physiosc.com

WHY YOU NEED 7-9 HOURS OF SLEEP

There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, it’s a recipe for chronic sleep deprivation. Just because you’re able to operate on six or seven hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spent an extra hour or two in bed. While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep. Signs that you’re not getting enough sleep. If you’re getting less than eight hours of sleep each night, chances are you may be sleep-deprived. What’s more, you probably have no idea just how much lack of sleep is affecting you. How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you’re in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived. Ways to decrease sleep deprivation: • Have a consistent bed-time and waking time each day of the week, regardless of whether it’s a working day or not

• Obtain and use blackout curtains and ensure that your bedroom is free of any ambient light from the street, screens or other electronic devices • Avoid screen time of any type (TV’s, phones, tablets, computers) for at least 30 minutes before the time you want to fall asleep • Develop a relaxing bedtime routine. Try some light stretching, yoga or meditation; read a book or take a warm bath just before bed to help calm down your nervous system and prepare it for sleep • Avoid drinking caffeine after lunch-time. Caffeine has a half-life of 6 hours, which means it’s still circulating in your system at 9 PM if you have a pick-me-up at 3 PM • Avoid stressful conversations just before bedtime • Refrain from drinking alcohol or smoking 3-4 hours before bedtime • Avoid taking sleeping pills • Avoid eating a large or spicy meal 2-3 hours before bedtime If you still have trouble sleeping well, talk to your doctor or healthcare professional.

Call Today! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377

HEALTHY RECIPE: VITAMIN BURST SMOOTHIE

EXERCISE ESSENTIALS

SCALENE STRETCH

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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. Hold for 15 seconds and repeat on both sides.

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• 1/2 cup pineapple • 1 tsp freshly minced ginger (or more to taste) • Optional: 1-2 tsp raw honey; a handful of fresh baby spinach; 1-2 tbsp almond butter

INGREDIENTS: • 1 cup fresh orange juice

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While lying on a flat surface, put both hands behind your head, cupping the base of your skull with your thumbs. Tuck your chin downwards and apply a firm force up your skull with both thumbs to feel a moderate stretch in the back of the upper neck. Hold for at least 30 seconds and repeat as needed. SELF CERVICAL TRACTION

• 1/2 cup milk (coconut, almond, or substitute plain or vanilla yogurt) • 1/2 cup frozen strawberries • 1/2 cup mango

DIRECTIONS: Add the ingredients to a blender and blend on high speed until completely smooth, scraping down the blender as needed. Add a drizzle of honey or extra ginger to taste, pour into glasses, and enjoy. Bursting with healing Vitamin C, this hydrating smoothie will increase the infection-fighting ability of your immune system. Sources: fountainavenuekitchen.com/recipe/immunity-boosting-smoothie

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FREE 20 MINUTE CONSULTATION

YOUR HEALTH IN MIND!

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The staff at Pro-Motion Rehab is focused on keeping our equipment and facilities clean for you. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by:

CALL TO SCHEDULE TODAY!

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LAKE CITY 148B Sauls Street Lake City, SC, 29560 TEL: 843-374-0185 FAX: 843-374-0189 CAMDEN 301 E Dekalb St # B, Camden, SC 29020 TEL: 803-432-2432 FAX: 803-432-1779

FLORENCE 610 W. Palmetto Street Florence, SC, 29501 TEL: 843-407-0377 FAX: 843-799-1944 MCCOLL 3080 Hwy 15, 401 E, McColl, SC 29570 TEL: 843-894-1141 FAX: 843-894-1142

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CLEANING HANDS OFTEN

AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS

WEAR A MASK OR FACE COVERING

Offer valid for the first 20 people to schedule. Expires 08-30-20

If you are feeling sick, we ask that you stay home and contact us to reschedule your appointment. Thank you!

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