Next Step_Life Doesn't Have to Be a Pain in The Neck

Next Step_Life Doesn't Have to Be a Pain in The Neck

MARCH IS CAFFEINE AWARENESS MONTH: Caffeine awareness may sound strange, but also full of great information! March is a time to learn about what we’re consuming from our favorite coffee, tea, energy drinks, and even chocolate bars. It’s important to know where the caffeine in your diet is coming from by monitoring the foods you’re eating and drinking regularly, so you can see where it’s adding up during the day.

According to Dietary Guidelines for Americans, a maximum of 400 mg of caffeine can be part of a healthy, daily diet. That’s approximately three to five 8 ounce cups of coffee per day. Here’s some more info on caffeine in our daily drinks/food: • The average energy drink or can of soda (of about 8 ounces), a 20-ounce diet soda, a shot of espresso, or a small cup of coffee will bring you to about 80 mg of caffeine. • If you’re go-to is Green Tea, that is around 40 mg of caffeine. • If chocolate is your guilty pleasure, you get about 10 mg of caffeine from an average 1.5-ounce chocolate bar. If dark chocolate is your choice, the same size contains about 30 mg of caffeine. Here are some combos that will keep you fueled throughout the day while staying in a healthy daily intake range: • Three cups of coffee and one energy drink. • Two cups of coffee, two energy drinks, and one shot of espresso. • Two energy drinks and a four-shot of espresso (two “tall” lattes). • Three pieces of dark chocolate, two cups of coffee, and one energy drink.

Caffeine is the most widely used substance on the planet, and it is also one of the most researched in regards to the effects on the human body. Research had found that caffeine increases memory! A newer study out of Johns Hopkins University showed that a 200 mg caffeine pill helped boost memory consolidation. • Caffeine relieves post-workout muscle pain by up to 48%. • Research shows that people who drink at least four coffees or teas have lower blood pressure. According to a new study out of Paris. Tea drinkers had the most blood pressure benefit, while coffee drinkers had just slightly less.. We can conclude that caffeine consumption through natural sources is probably the best since many of the health benefits are probably largely due to high antioxidant levels found in regular coffee and teas. Taking time this March to educate yourself on your favorite pick-me-up method will help you maintain your health. As long as caffeine consumption is maintained, it is a beneficial addition to your diet and safe to keep sipping on your favorite go-to.

INSIDE : • Get To The Core Of Head & Neck Pan • Addressing The Core Problem

• Relieve Neck Pain In Minutes • Patient Success Spotlight www.nextsteppt.com

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

Headandneckpain isnot the typeofpain thatyoucan push throughanddealwith for too long.Forone thing, chronic pain in the head or neck is often associated with some sort of chronic health concern — one that youneed todealwith,not ignore.Secondly,whenyou are dealing with constant pain in your head or neck, it becomes difficult to concentrate. This can have a negative effect on your personal relationships, your career and more. The most common cause of neck or head pain is a muscle or joint problem. Working with a physical therapist can help you to identify the cause of the trouble and begin taking steps to correct the issue, allowingyou tofind relief from thepainwithouthaving to commit to long-term pain management — which often includes the use of pain medications that are potentially harmful to your health and not likely to work as well over time. Unlike pain medications that become less helpful the longer they are used, physical therapy provides long-term relief from pain by correcting the joint or muscle concern with targeted therapies like flexibility exercises, muscle strengthening techniques, and guided stretches that target core joints and muscles. & NECK PAIN Life Doesn’t Have To Be A Pain In The Neck! GET TO THE CORE OF HEAD

Of course, not all neck or head pain is the same, so understanding the basics of what you are dealing with is the first step to achieving relief. HEAD PAIN 101: There are a lot of different types of headaches that you may experience, and each can be caused by its own different reason. For example, migraines can be caused by environmental factors, food allergies or even as a result of stress.There are headaches that can develop due to sinus pain and headaches thatwilldevelopwhenyouaredehydrated. There are also headaches that will develop when you are exposed too long to loud noises. There is no singular fix for each of these different types of headaches, which is why attempting to treat every headache you experience with the same medication frequently doesn’t work. One of the most common causes of headaches that are easily treatable with physical therapy is radiating headaches, which are caused by stress in the joints and muscles of the neck.This causes pain to radiate from the top of the neck into the head, especially surrounding the ears. There are a lot of reasons why radiating headaches could develop, including as a result of lack of movement and stiffness in the neck. This buildup of irritation can be treated with

regular physical therapy, especially through the use of massage and flexibility exercises that target the muscles in the neck. NECK PAIN 101: In many situations, pain that develops in the neck can be associated with one of two major problems. The first is upper-back pain that begins to radiate into the neck. The second is arthritis. Physical therapy can be used to address both types of neck pain. Cervical arthritis causes frequent aches in the neck and shoulders. This pain isgenerallyworsewhen therearesuddenchanges in weather or at the end of the day, and while over-the- counter medication may make the pain less severe, it won’t eliminate the pain entirely. The biggest problem posed by cervical arthritis is that the pain will typically cause a loss of range of motion in the neck, which actually increases your risk of injury as a result of a sudden movement and causes regulardiscomfortand frustrationasyouare not able to utilize your neck in the way you normally could. There are plenty of situations in which pain in the neck as a result of cervical arthritis grows so severe that it can cause chronic poor posture and even a reduction in height.

SERVICES & THERAPIES :

• Wrist / Hand Pain • Wellness / Balance Problems • Ankle / Foot Pain

• Knee Pain • Sports Injuries • Shoulder Pain

• Physical Therapy • Low Back Pain • Neck Pain

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ADDRESSING THE CORE PROBLEM The majority of neck and head pain can be helped with one simple strategy: strength building. It frequently happens that the absolute cause of the start of a pain in the neck or head is a result of poor posture or quickened motion, and building core strength, as well as strength in the neck, can make a huge difference in your ability to handle tasks without experiencing chronic pain.

Keep in mind that the neck and head are sensitive areas, so attempting to treat the pain at home can be dangerous and may not be effective. Working with a physical therapist is the safe way to ensure that you are practicing positive techniques to find relief from your aches and pains. For more information about how you can overcome head and neck pain, contact us today at (516) 681-8070.

Healthy Recipe: Roasted Brussels Sprouts with Pomegranate

Exercise Essentials Try this simple exercise if you're experiencing pain.

Relieves Neck Pain

www.simpleset.net

LEVATOR SCAPULAE STRETCH Grasp your arm on the affected side and tilt your head downward into the armpit. Use your opposite hand to guide your head further into the stretch. Hold 15 seconds on each side.

INGREDIENTS • 1 1/4 pounds Brussels sprouts, trimmed and halved • 2 tablespoons canola oil

• Kosher salt and freshly ground pepper • 3 tablespoons pomegranate molasses

INSTRUCTIONS Preheat the oven to 375 degrees F. Put the Brussels sprouts in a medium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes. Transfer the sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and lime and orange zests. Season with salt as needed.

Recipe courtesy of Bobby Flay

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March is full of exciting things happening at Next Step Physical Therapy! We are happy to join up with the Mercy League for a Low Back Pain and Sciatica Workshop. The Mercy League is a charity organization that organizes money for Mercy Hospital. They have lots of fun events, including bowling and golf leagues every year. For those who don’t know what our workshop is, it’s a hands-on and interactive one-on-one free education opportunity. We address the common causes of back pain and mistakes people make that can prevent them from healing, and how to get back to normal naturally, without medication, injections, or surgery. Talk to you next month! Chris Ostling

www.nextsteppt.com

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LOWBACK PAINWORKSHOP

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MARCH 19 2020 (516) 681-8070 CALL TO RESERVE YOUR SPOT

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