Superior PT_Neck Pain & Headaches

Superior PT_Neck Pain & Headaches

NECK PAIN AND HEADACHES The Connection Between

INSIDE: • Staff Spotlight

• Orzo With Zucchini and Tomato • The Problem With Posture

• Exercise Essentials

MAY 2021

INSIDE: • ORZO WITH ZUCCHINI AND TOMATO • EXERCISE ESSENTIALS • THE PROBLEM WITH POSTURE

NECK PAIN AND HEADACHES The Connection Between

When Neck Pain Leads to Headaches The majority of the time, neck pain starts out as a seemingly small concern. A crick in your neck here or there may start to develop more frequently, and before you know it, your experience of neck pain is something you are dealing with daily. It isn’t always the result of something large. While being in a car accident or experiencing another sort of injury can definitely lead to chronic neck pain, the cause of the issue isn’t always as simple to identify. Sometimes it is a bad habit that you don’t really think twice about, like your habit of watching TV as you fall asleep, keeping your neck at an odd angle as you rest for the evening, or maybe as a result of your posture as you type at your desk every day, hunched over at the shoulders with your neck catching the brunt of your slouch. These poor habits are common, and most of us consider them to be harmless. Sure, you know it isn’t great for you, but what is actually going to happen? It’s a lot easier to slouch as you type, and who doesn’t want to catch a few late-night laughs as they fall asleep? But the reality is that these seemingly irrelevant habits could be putting undue stress on your neck, and if you aren’t careful, this could translate to regular and uncomfortable headaches that are difficult to get rid of.

Headaches have a bad habit of making their appearance at the most inconvenient times. The middle of the workday, early in the evening when you have hours of responsibilities ahead of you, or even first thing in the morning when you are trying to pay attention to your morning meeting — headaches don’t care how important the work ahead of you is. When they start, they are hard to stop. There are all sorts of reasons why headaches may develop. From environmental factors like weather changes and exposure to certain perfumes or other scents, to stress and allergies, headaches happen to the best of us. However, there are some headaches that may be a bit more predictable than others. Factors like your posture, the type of mattress you sleep on, the pillow you use, or even the desk chair you sit in at work can all impact your risk for experiencing regular headaches because of the intricate network of nerves and muscles in your neck.

Do you feel the need for a natural solution to your pain? Call us or visit us at www.superiorphysicaltherapy.org

STAFF SPOTL IGHT

HEALTHY RECIPE ORZO WI TH ZUCCH I N I AND TOMATO

• 2 cloves garlic, smashed & finely chopped • salt & fresh pepper to taste • 1/4 cup fresh grated Parmesan or Pecorino

• 5 oz uncooked orzo pasta • 1/2 large zucchini, 1/4-inch diced • 1 small plum or Campari tomato, diced • 1 tbsp extra virgin olive oil

EXERCISE ESSENTIALS T RY T H I S MOV EMENT TO S T R E TCH YOUR NE CK . LEVATOR SCAPULAE STRETCH 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. Hold for 5-10 seconds before relaxing the muscle for another 5-10 seconds. Repeat 2-3 times. Cook pasta in a large pot of salted water as directed for al dente. Reserve about 1/2 cup liquid before draining. Drain orzo in a colander and add the oil to the pot. Saute garlic 1 minute, until fragrant, add the zucchini and tomatoes, season with salt and pepper and mix well. Cook until tender, 3 to 4 minutes. Add the cooked orzo and stir to combine all. Add some of the reserved liquid as needed so pasta isn’t dry. Add freshly grated cheese and stir.

WHAT PATIENTS ARE SAYING “My neck was ‘frozen’ and I was unable to turn my head & had extreme pain - was very difficult to drive. Since coming into therapy and continuing home exercises given to me here, my neck is so much better & only mild pain in my right side neck. Thanks for getting me back on track.” “My neck is so much better” JORDAN WI CKHAM, DPT Jordan was born and raised in Pocatello ID. He received his Bachelor’s of Science degree in exercise science from Idaho State University. He then completed his Doctorate of Physical Therapy from the University of St. Augustine for Health Sciences in San Marcos, CA. He first became interested in physical therapy after injuring both of his ankles and receiving treatment himself. After serving a 2 year mission for the Church of Jesus Christ of Latter Day Saints, Jordan returned to Pocatello to begin his undergraduate studies and married his wife, Larissa. Jordan and Larissa have been married for 12 years and have 2 kids with one on the way. He enjoys spending his free time outdoors any chance he can with his family. His favorite outdoor activities include snowboarding and backpacking.

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Always consult your physical therapist or physician before starting exercises you are unsure of doing.

YOU CAN BE FREE OF YOUR BACK PAIN! CALL TODAY OR VISIT US AT WWW.SUPERIORPHYSICALTHERAPY.ORG

PHYSICAL THERAPY What Can Physical Therapy Do For You? • Decrease or eliminate pain • Improve balance, coordination & muscle strength • Restore normal movement for standing, walking, & running • Provide an alternative to surgery & prescription drugs • Prevent injury • Improve breathing, cardiovascular function & endurance • Augment recovery from surgery, illness, or disability • Reduce swelling and inflammation • Optimize physical activity & sports performance • Strength training through blood flow restriction 9 5 3 7 2 1 6 9 8 6 3 4 8 1 3 2 9 4 8 2 7 3 9 3 4 9 6 7 http://1sudoku.com n° 224059 - Level Medium 6 4 7 3 5 2 6 8 3 4 4 2 9 3 8 9 6 2 6 5 8 7

Working with a physical therapist can help you to identify whether or not your headaches may be the result of neck pain or strain. One of the most common causes of headaches due to neck pain is forward head position. Forward head position means that when you are resting your head, you are continuing to hold your head slightly forward, which is a type of slouching position. You can identify whether or not you have a forward head position by standing straight against the wall and determining whether or not your head rests against the wall as your back does. If your head does not touch the wall when you are standing straight, then you aren’t fully standing up straight! As years go by and day after day you continue to hold your head in this forward position, you can start to experience pain as a result of strain in the muscles of the neck. When this is an issue, working with a physical therapist may be able to help. Stretching the muscles in your neck to alleviate neck strain can reduce the severity and regularity of your headaches. Stretching the muscles that have grown tight along the back of your neck as well as those along the shoulders can help you find relief from the tension that is causing your pain. When dealing with neck pain, it is important to remember that safety has to come first. While there are many simple activities you can try at home to begin stretching your neck muscles, working with a physical therapist is the only way to ensure that you are stretching in a way that won’t potentially lead to greater injury. For more information, contact us. THE PROBLEMWITH POSTURE

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You can find relief from your pain. Call Today or visit us at www.superiorphysicaltherapy.org We can help you live your life again, pain-free!

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