Total Care PT: Neck Pain and Headaches

Health &Wellness The Newsletter About Your Health And Caring For Your Body

4 EASY TRICKS TO RELIEVE A HEADACHE 1. Regular exercise. Migraine patients are at a slightly increased risk of stroke, and lack of exercise is a risk factor for cardiovascular and cerebrovascular disease. Vigorous, regular exercise can help reduce these risks. diet: more nuts. Nuts can work as both a pain reliever and a preventative method to stave off future onsets. Many varieties of nuts contain an important “ingredient” called salicin. Salicin is a pain blocking agent that’s present in many of today’s medications. Though you may want to reach for an over the counter pain reliever when migraines strike, choose nuts—they offer the same important ingredients.

2. Adequate sleep. Getting enough sleep on a regular basis is part of proper migraine maintenance that should be practiced to keep your headaches to a minimum. Sleep also includes darkness. Light, especially bright light, can cause an increase in migraine headache symptoms and can prolong a headache. 3. Balanced diet. Eating regular meals, avoiding foods that trigger headaches, and staying hydrated will also help reduce the pain and frequency of your headaches. If you suffer frommigraines on a regular basis, consider making one small switch to your

4. Work on improving your posture. Keep your shoulders back, and have your head in a neutral position at all times. Always avoid standing or sitting in a hunched over position. This technique will help prevent headaches most frequently in a work environment.

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

RELIEVING NECK PAIN & HEADACHES “Look Up To Life Without Aches or Pains!”

Inside:

• Head & Neck Pain: The Connection

• Healthy Recipe

• Relieve Neck Pain In Minutes

• Patient Success Spotlights

Happy With Your Experience? We would love for you to share your story of success with others! Please visit www.TotalCarePT.net and click on to get started!

back. This is very common if you work at a computer or sit a lot. In this position the spine is strained. Try to stand up tall with your back against a wall. How far away from the wall is the back of your head? If you have a forward head posture, your head will be quite far from the wall. The forward head position puts a strain on the neck muscles resulting in general muscle tension in the head.This can affect blood flow to the scalp, resulting in a headache. Pain can be referred from the neck to behind the eyes or forehead and even one sided headaches around the temples. Pounding headaches at the back of the head can be related to neck muscle tightness and limited movement. Since many headaches stem from problems with neck movement and posture, it is wise that you see a physical therapist; a muscle and skeletal expert to help you. Find out how you can relieve your aching neck and nagging headache for good with our SPINE Program. Call us today for more information!

It’s the end of the day and your head is pounding and your neck is aching. Was it the work you were doing? Was it the stress or the way you were sitting? Your neck is an intricate structure with hundreds of muscles and nerves.The joints inyourneckprovidemovementwhile thediscs inbetween the bones, give support and shock absorption. In today’s world of sitting for long periods at work, computers and watching TV your neck muscles, joints and nerves can become strained and irritated. The fact is that even the simplest movements can cause short periods of neck pain. Yet some of us may actually be experiencing chronic neck pain. Simple, repetitive movements can lead to prolonged muscle tightness, which can take time to show symptoms. In comparison, muscle strains happen with quick jolts such as an injury or lifting something too heavy. How neck pain can go to your head Headaches can stem from tightness in the neck muscles at the back of the neck, which is brought about by a forward-head posture and rounded

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Head and Neck Pain: The Connection

Neck pain and headaches typically come from poor posture and tight muscles in the neck, shoulders and upper back. This produces what is called a forward head posture. By stretching the tight muscles along the back of your neck, as well as strengthening the muscles at the front of the neck, neck pain can be relieved. Correcting bad posture can be as simple as strengthening the abdominal region. However, keep in mind that when dealing with a forward-head posture, you will also have forward-rounded shoulders and increased curvature of the upper spine. Our physical therapists are experts in posture evaluation and treatment, helping you even if you have quite severe changes. It’s never too late!

Tight muscles are a big factor in most neck pain and headaches. Stretching the muscles of your chest and strengthening the muscles of the middle back helps. For long term benefits, learning the right exercises can make a big difference in preventing neck pain and headaches from returning. Therefore, before you start taking any headache medicine for chronic neck pain, you might want to analyze your body posture first. Finding tension in your neck or limited range of motion in your spine might be the cause. Correcting it through physical therapy might be a simple solution for your headaches and neck pains. Call us today to learn more about our SPINE Program to relieve your headache and neck pain!

Healthy Recipe

Salmon Burgers Ingredients • 1 cup finely chopped red onion • 1/4 cup thinly sliced fresh basil • 1/4 tsp salt • 1/4 tsp ground black pepper

• 1 pound salmon fillet • 1 tbsp hot pepper sauce • 1 large egg white • Cooking spray • 8 slices focaccia, toasted

Directions Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine. Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focaccia.

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Discover How To Live Pain Free!

Patient Success Spotlights

At Total Care Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST 2. DISCOVER WHY YOUR PAIN HAS COME BACK 3. GET YOUR CUSTOM RECOVERY PROGRAM FIND US ON SOCIAL MEDIA

“Tom and “the Crew and the Chew” got me thru rehab after my knee replacement. Good as new now with no pain. Total Care makes you feel like family and takes the “no pain, no gain” mentality and puts it out of your mind. I would not hesitate to recommend Total Care Physical Therapy to anyone.” - Peter P. I would not hesitate to recommend Total Care Physical Therapy to anyone. Total Care Physical Therapy is just a pleasure to go to! “Tom knows his stuff! He is always in a good mood! Total Care Physical Therapy is just a pleasure to go to!” - Kevin C.

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• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: DO YOU HAVE NECK PAIN?

Relieve Neck Pain In Minutes Try these stretches if you are experiencing neck pain.

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UPPER TRAPEZIUS STRETCH

Make sure the hand of the side being stretched is tucked behind your body. Slowly bring your ear to the opposite shoulder and your chin towards your chest. Now look slightly over the shoulder being stretched.

Mention This Coupon To Receive A FREE NECK PAIN ANALYSIS

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