Blog: Physical Therapy & Chiropractic

Health Update: Neck Pain

What Is This Pain in My Neck!

“When I woke up this morning, I couldn’t move my neck! Every time I try to move it, I feel sharp pain on the left side of the neck shooting down into the shoulder blade. It just came out of nowhere!”

Chances are, you are suffering from a common condition called torticollis, which literally means, “twisted neck” after the Latin terms of “torti” (twisted) and “collis” (neck). The common name for this is “wry neck,” and it’s basically a painful muscle spasm, like a “Charlie-horse” but located in the neck muscles. Usually, a person wakes up in the morning with this and the cause is often related to sleeping with the window being open or a fan or air conditioner blowing on you. It can also relate to a “cold settling in the muscle” after a cold or flu virus. Trauma such as falling or a car accident can also cause torticollis. However, most of the time, patients with torticollis are not sure what caused the abrupt onset of symptoms.

Usually, torticollis will gradually improve over a 2 week time frame. However, it only takes a few days to a week (at the most) if you receive chiropractic adjustments. Most importantly, without treatments, the sharp pain can last a week and can severely limit your activity, often prohibiting work as well as your desired “fun” activities. Hence, most people prefer having this treated as opposed to “waiting it out.” In some cases, it can last longer than a month and in rare cases even longer, so getting this treated is highly recommended. Also, try to get in for a treatment immediately before the muscle spasm really sets up. We find this to be the most effective approach. Here are a list of symptoms and treatment suggestions for torticollis:

Acute Torticollis Symptoms
Muscle spasms
Neck and shoulder pain
Neck and spine contortion (neck twisted to right or left side of body)

Pain Relief Treatments for Acute Torticollis
Chiropractic neck and spinal adjustment
Physical Therapy
Stretching
Analgesics
Heat packs
Muscle relaxants
Rubs and ointments (Icy Hot, BioFreeze)
Massage with essential oils

courtesy: Forest Hills Rehabilitation
http://www.ForestHillsRehab.com

Forest Hills Rehabilitation: Keep Your Bones Strong

A healthy skeletal system is important for several reasons. Bones have several functions in the body. These include the protection of organs, structural integrity and calcium storage. Bones also serve as anchors for muscles.

As one grows older, the ability to build bone is decreased. Staying healthy and starting early are ways to keep your bones in good shape. Bone health is affected by the following factors:

Race, body frame and family history.
Hormone levels, including thyroid hormone.
Physical activity levels.
The amount of calcium in your diet. Low calcium contributes to early bone loss, diminished bone density, and increased risk of fractures.
Gender - Women tend to have less bone mass compared to men.
Men with low testosterone levels can experience a decrease in bone mass.
Excessive alcohol consumption and tobacco use.
Eating disorders and other diseases. People who have bulimia or anorexia are at risk for bone loss.
Age: As you age, your bones become thinner and weaker .
Use of certain medications are damaging to the bones.

The Healthy Bone Formula
To keep your bones healthy, start as soon as possible. Here are some guidelines to help keep your bones healthy.

Eat high-calcium foods. Dairy products such as milk, cheese, and yogurt are good sources of calcium.
Consume plenty of vitamin D.
Avoid excess protein and sodium.
Avoid smoking and limit alcoholic intake.
Bone-boosting medications may be an option, after consulting with your physician.
Women may consider hormone therapy. Estrogen, especially when started soon after menopause, can help maintain bone density, and this should be discussed with a physician.
Exercise daily.
When exercising, change your routine often to surprise your body and challenge your bones.
Play sports and spend time outdoors. Challenge your body with movements that provide the impact necessary for bone stimulation.

Physical Therapy and Bone Health

Orthopedics is a branch of medicine that mainly focuses on the muscular and skeletal systems. Physical therapy in this field deals with diagnosing, managing and treating injuries in the muscular and skeletal system and the associated rehabilitation.

A physical therapist specializes in the treatment of bone-related conditions (fractures) and joint injuries, among other conditions.

Strength training, joint mobilizations, hot or cold packs, and electrical stimulation are some techniques used by physical therapists. Other methods include:

Stretching and strengthening exercise protocols to encourage muscle balance during recovery.
Hot and cold therapy to increase blood circulation and assist with healing.
Ultrasound machines: The use of high or low frequency sound waves to facilitate healing.
With a unique training background and the right set of skills to help you strengthen your bones and joints, a physical therapist is best suited to help you recover from injuries and strengthen your bones at the same time.

Call us today - taking the time to strengthen your bones is one of the best decisions you’ll ever make to improve your health, and we’ll help you every step of the way.

Forest Hills Rehabilitation
Our Website: http://www.ForestHillsRehab.com

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Make Time To Stretch at Work
An eight-hour work day, especially when associated with sitting in one position, can cause muscle tightness. The simple solution is to stretch your body at regular intervals whether you’re at the office, at home, or outdoors. Here are some tips to remember when stretching.

Don’t rush. Start stretching slowly. Do not overstretch.
Breathe normally. Never hold your breath.
When stretching, hold the stretch for about 15 to 20 seconds and feel the tension in your muscles subside as they stretch.
Repeat the same stretch 2 to 3 times to improve your muscle flexibility.
Avoid sudden movements when stretching.
Enjoy stretching. Use the time to relax.
Maintain good posture while stretching.
If you feel any discomfort, pain, tingling, numbness, or loss of strength, stop stretching and contact your physician or physical therapist immediately.
Stretching helps improve blood circulation, release tension, and boost energy. Don’t forget to take a few minutes to stretch every day.

Benefits of Stretching
It’s simple and easy to stretch your muscles. Regular stretching has several benefits including:

Improved circulation. Stretching increases blood flow which brings nourishment to your muscles and gets rid of waste products. This helps reduce recovery time for muscle injuries.
Decreased muscle tension, anxiety, stress, and fatigue.
Increased flexibility and joint range of motion. You feel refreshed and relaxed after you stretch.
Improved exercise performance. Stretching before exercise is a good way to increase the effectiveness of exercise.

A Simple Office Chair Stretch

Working in an office usually means sitting in one area for several hours. This ultimately leads to bad posture and low back pain due to tight hip flexors and shortened hamstrings. You can help prevent these aches and pains by performing the following simple stretches:

Finger and Hand Stretches. Place your hands on your desk, and stretch your hands while spreading your fingers until you feel a stretch. Hold for 10 seconds. Repeat 5 to 10 times.
Wrist Stretches. Sit upright in your office chair. Lift one arm and stretch it out in front of you with your palm facing upward. Gently grab your fingers with your other hand. Slowly pull the hand of your extended arm down. Hold 10 seconds. Repeat 5 to 10 times.
Shoulder Stretches. Lift your right arm and reach behind your head. Place your hand on your upper back making certain your arm is as close to your ear as possible. Use your left hand to gently hold your right elbow while pulling it towards the back of your head. Hold for 15 seconds.
Spine Twist. While sitting upright in your chair, place your left arm behind your left hip. Hold onto your chair as you twist your upper body to the left. Place your right hand onto your chair to increase your stretch. Hold for 10 seconds. Repeat this exercise five times with each side.
For more information on the right stretching techniques for you, please contact your physical therapist, Michael Jocson, PT or Fabricio Rodrigues, PT. We’ll help you restore muscle flexibility by teaching you the right (and wrong) ways to stretch.

Phone: 718-520-8480
Web: http://www.ForestHillsRehab.com