PSM. Neck Pain & Stress

H E A L T H N E W S L E T T E R

IS STRESS BEING A PAIN IN THE NECK? I N S I D E : Exercise Essentials • Has Your Pain Come Back? • Meet The Staff • Healthy Recipe It’s National Alzheimer’s Awareness Month: See How Physiotherpay Can Help!

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IS STRESS BEING A PAIN IN THE NECK?

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

EXERCISE ESSENTIALS

HAS YOUR PAIN COME BACK?

www.simpleset.net

Perform This Exercise To Relieve Neck Pain In Minutes!

1. Call and consult with a physiotherapist at one of our locations to discuss your pain and symptoms.

CERVICAL RETRACTION

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.

2. Your physiotherapist may suggest exercises or precautionary measures to relieve or avoid pain. 3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.

Total Health Link (905.333.4888) • Progressive Sports Medicine (905.336.7707) • Elite Performance Center (905.335.3722)

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. HOW PHYSIOTHERAPY CAN HELP MY NECK PAIN Neck pain, fortunately, can be alleviated with Physiotherapy. 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 after-care treatment is considered, custom-tailored neck exercises will assure your neck stays loose, limber and healthy. 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.

Learn more by calling your physiotherapist, or schedule your appointment with us today!

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

MEET THE STAFF

HEALTHY RECIPE SPINACH-STUFFED MUSHROOMS

• 1 tbsp balsamic vinegar • 2 cups chopped fresh spinach • 1/2 cup Plain Oikos Organic Greek Yogurt

• 20 medium

MICHAEL J. COOK Registered Massage Therapist DR. ELENA ZARIFIS BSc., ND Naturopathic Doctor

mushrooms • 1/4 cup chopped

Michael combines the best aspects of Massage, Acupuncture and Athletic Therapy to provide a safe but aggressive and effective, individualized rehabilitation programs ensuring the patient reaches their optimal goals quickly and economically. Dr. Elena Zarifis is a board certified licensed Naturopathic Doctor in Burlington and Oakville, Ontariowithaspecial interest inAthleticPerformance and Active Adults. While playing and training for competitive Ringette, she develop d a passion f r working with athletic populations at just 15 years old, and has pursued this passion fervently ever since. Dr. Elena, ND has an affinity for TCM Acupuncture, Botanical Medicine, Nutrition & Supplementation, along with Lifestyle Medicine. Dr. Elena, ND understands that athletes can suffer from chronic disease, digestive, hormonal, immunity, sleep and stress issues just like everyone else, and these issues could be the limiting factor in getting you to that next level. Identify and tackle these issues with Dr. Elena Zarifis, ND, using safe and effective, evidence-based Naturopathic Medicine. Learn more about Dr. Elena , ND on her website at www.drelenaznd.com.

shallots, scallions or onion • 2 cloves garlic, chopped • 1/2 tsp soy sauce

Wash mushrooms and carefully remove stems without breaking the caps. Finely chop the stems. Combine shallots, garlic and vinegar in a small skillet or saucepan and cook for 1-2 min. Add chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3-5 min, until the mushrooms soften and release their juices. Add spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from heat and let cool for a few minutes, then stir in yogurt. Preheat oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 min, until tender. Remove from oven and let sit for a few minutes for the filling to set before serving.

H E A L T H+WE L L N E S S N EWS L E T T E R

NATIONAL ALZHEIMER’S AWARENESS MONTH HOW PHYSIOTHERAPY CAN HELP DELAY ALZHEIMER’S DISEASES

Exercise is good for your health, regardless of age, personal fitness condition, or athletic background. The benefits of exercise are seemingly endless, supporting optimal heart health, reducing your risk of developing type-2 diabetes, and even reducing your risk of memory loss. In some cases, targeted exercise and Physiotherapy can actually delay the onset of Alzheimer’s disease, improving quality of life and longevity. FACING AN ALZHEIMER’S DIAGNOSIS WITH YOUR SNEAKERS ON When you are faced with an Alzheimer’s disease diagnosis, the absolute worst thing that you can do is give up. Alzheimer’s is rough on the entire family. The prognosis of memory loss and difficulty with cognition is hard to fathom if you’ve never watched it happen in a loved one. There is no cure for Alzheimer’s, but that does not mean there is no hope. A lot of research and attention has been put into helping people with Alzheimer’s disease live longer, happier, healthier lives, and there have beenseveralbreakthroughs inrecentyears thatare incrediblyencouraging. One such breakthrough is the realization that being active and engaging in targeted exercises can often delay the progress of Alzheimer’s disease. • Exercise can delay the onset of Alzheimer’s for those who are exhibiting early symptoms, as well as reduce the risk of developing the disease for those who have a strong genetic predisposition to the condition. • Regular exercise is shown to improve cognition skills, improving memory, reasoning, judgement and generalized thinking skills. • Exercise improves balance and coordination, which reduces the risk of injury from a fall and thereby reduces risk of inhibited mobility. To start seeing these benefits, you want to aim for between 30 and 60 minutes of exercise at least five days of the week. However, if you’ve never been one to exercise much in the past, then you want to make sure Exercise is believed to help Alzheimer’s in the following ways:

that you are getting the guidance you need to learn how to get started. Working with a physical therapist can help you learn ideal techniques and targeted exercises that can help you be healthier, more active, and better equipped to take on an Alzheimer’s diagnosis without rolling over. HOW PHYSIOTHERAPY SUPPORTS ALZHEIMER’S DISEASE Working with a physical therapist is a smart choice when you are facing Alzheimer’s. As part of a targeted program that is designed to introduce the best exercise practices to support optimal cognition, you will learn a series of exercises, helpful lifestyle strategies, and get the encouragement you need to be successful with your workout plan.

YOUR PHYSICAL THERAPIST WILL HELP YOU: • Develop strength • Improve balance • Monitor and improve heart health via aerobic conditioning • Increase coordination and agility

Physiotherapy helps to stave off Alzheimer’s by combining target exercises and physical activity with cognitive training and socialization. By participating in our 12-week program, you will learn how to exercise in a way that supports whole-body wellness. By staying active, exercising your mind and body, managing stress and doing your best to live an overall healthy lifestyle, you will put yourself in the best position possible to put off the advancement of Alzheimer’s and enjoy life for years to come. Don’t attempt to fight Alzheimer’s on your own. Getting involved in a prevention program can pair you with the skills and support you need to stay healthy. Contact us for more information.

References: http://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-disease/ faq-20057881 https://www.nia.nih.gov/alzheimers/publication/preventing-alzheimers-disease/search-alzheimers-prevention- strategies