Finding Neck Pain Relief
November Newsletter
Get Rid Of Neck Pain With Proven Physical Therapy Techniques
Neck pain is a common ailment that affects millions of people worldwide. Whether it’s a sharp, stabbing sensation or a dull, persistent ache, neck pain can significantly impact our daily lives, hindering our ability to work, sleep, and enjoy leisure activities. Fortunately, physical therapy offers a path to relief, helping individuals regain mobility, reduce pain, and improve their overall quality of life.
How A Patient Found Neck Pain Relief
A 45-year-old construction worker had been experiencing chronic neck pain for several months. The pain stemmed from a whiplash injury he sustained in a minor car accident. Initially, he dismissed the pain, hoping it would resolve on its own. However, as time went on, the pain intensified, radiating from his neck to his shoulders and upper back. He also experienced frequent headaches and muscle tightness, which made it difficult for him to concentrate at work and enjoy his time with his family.
At his initial evaluation, our physical therapist conducted a thorough assessment of his neck pain, including its location, intensity, and aggravating factors. We also evaluated his neck range of motion, muscle strength, and posture. Based on the assessment findings, we developed a personalized treatment plan that included the following components:
Manual Therapy
Hands-on techniques such as soft tissue mobilization and joint mobilization were used to reduce muscle tension, improve joint mobility, and alleviate pain.
Mobility Exercises
Targeted neck stretches and movements were prescribed to
restore his motion, improve flexibility, and reduce stiffness.
Strengthening Exercises
Build up the neck and upper back muscles to improve strength and stability.
Return to Activity
As his pain and mobility improved, functional exercises that mimicked his work and leisure activities were incorporated to ensure a safe and successful return to his normal routine. We also provided guidance on proper posture, body mechanics, and workplace ergonomics to prevent future neck pain.
Over several weeks of dedicated effort in his physical therapy program, his neck pain gradually subsided, replaced by a newfound sense of mobility and freedom. He returned to work and rediscovered the joy of his favorite activities without the limitations that once held him back.
Find Neck Pain Relief At The Fitness LaB
If you’re struggling with neck pain, don’t let it control your life. Contact us today for personalized treatment and expert guidance to help you regain your mobility, reduce your pain, and get back to doing the things you love.
Hosting Thanksgiving Dinner? Manage Stress with These Tips
We love Thanksgiving at The Fitness Lab. It’s a time to gather with friends and family, enjoy a great meal, and give thanks for all of the year’s blessings. But we also know the big day can be stressful—especially if you’re hosting.
Here are a few simple tips to stay happy and healthy this Thanksgiving:
Don’t forget your post-meal walk. If you prepped dinner, let someone else take care of the dishes while you take a relaxing stroll around the neighborhood. Relax–you earned it!
Try some deep breathing exercises. In the thick of cooking five different side dishes and feeling overwhelmed? Try box breathing, a simple technique in which you slowly breathe in and out for 3-4 counts.
Fix a balanced plate. Rather than stressing about overindulging, just make sure to add some green veggies to your plate alongside the cornbread stuffing and fried turkey.
Neck Pain? The FITNESS LAB Is Here to Help!
If you have neck pain, now’s the time to contact our clinic and learn more about how our therapy programs can help you get back into life pain free.
Remember, your recovery starts at the Fitness Lab. Schedule an appointment with us today to get started.
Patient Testimonial
“Brooke is amazing! I am feeling so much better after working with her for a couple of months. She really helped with my hip mobility and was even able to help relieve some back pain that surfaced a couple of weeks ago. She was able to do dry needling when I needed it. Great facilities, friendly staff, good availability for appointments!”
—K. D.
Service Spotlight
Are Aches and Pains Affecting Your Daily Life?
Dry Needling Can Help!
Is pain preventing you from living your life to its fullest potential? Experience the transformative power of evidence-based treatment known as dry needling at The Fitness Lab, and find unparalleled relief!
Dry needling has roots in acupuncture and has evolved into a scientifically validated technique. Instead of focusing on traditional energy meridians, dry needling targets anatomical structures of the body, specifically the trigger points causing pain and dysfunction. Research supports the effectiveness of dry needling in reducing pain and enhancing function in patients with various musculoskeletal conditions.
Dry needling is a safe, natural, and evidence-based treatment involving the insertion of thin, sterile needles into tight, painful knots or muscle trigger points. Dry needling can release tension, promote blood flow, and relieve pain and discomfort by targeting these specific areas. This results-oriented approach works harmoniously with the body’s natural healing mechanisms, empowering patients to achieve optimal health and functionality.
Our personalized approach ensures you receive the most effective and appropriate treatment for your unique circumstances.
Ready to experience the benefits of dry needling? Contact our team of physical therapists today to schedule your appointment!
Call Today To Learn More
Preventing Neck Pain
Proactive Strategies To Keep Neck Pain At Bay
Neck pain can be a major disruptor that impacts our ability to work, enjoy hobbies, and even get a good night’s sleep. Physical therapy is excellent for treating existing neck pain, but proactive measures to prevent it in the first place can save us from discomfort and inconvenience down the line. Here are some key strategies to keep your neck healthy and pain-free:
Postural Awareness
- Be mindful of your posture throughout the day. Avoid slouching or hunching your shoulders, especially when sitting at a desk or using electronic devices.
- You are meant to move, and so is your posture. We’ll teach you how to find the ideal positions and postures for the activities you enjoy most.
- If you work at a computer, ensure your monitor is at eye level, and your keyboard and mouse are within easy reach to avoid straining your neck.
Ergonomics
- Evaluate your workspace and make adjustments to promote good posture and reduce strain on your neck.
- Consider using an ergonomic chair, keyboard, and mouse to support proper alignment.
- Take frequent breaks to stand up, stretch, and move around, especially if you have a sedentary job.
Strengthen and Stretch
- Regularly perform exercises that strengthen the muscles in your neck, shoulders, and upper back.
- Simple exercises like neck rotations, shoulder shrugs, and chin tucks can make a big difference.
- Incorporate stretching into your routine to improve flexibility and reduce muscle tension.
Lifestyle Adjustments
- Maintain a healthy diet to minimize inflammation.
- Get regular physical activity to improve overall strength and mobility.
- Manage stress through relaxation techniques like meditation or deep breathing exercises, as stress can contribute to muscle tension and pain.
Contact us today for personalized strategies to prevent neck pain from starting. A little effort today can go a long way in protecting your neck health for years to come!
Exercise of the Month
Neck Glide
(Neck)
Stand tall with your shoulders relaxed and your head in a neutral position. Gently draw your head straight backward, keeping your chin level, like you’re trying to make a double chin. Avoid tilting your head up or down. Hold briefly, then return to the starting position. 3 Sets, 10 Reps. (Materials needed: none)
The Best Easy Pumpkin Pie Recipe
- 1 15-ounce can unseasoned pumpkin puree
- 2 teaspoons pumpkin pie spice
- 1/4 teaspoon salt
- 1 14-ounce can low-fat sweetened condensed milk
- 2 large eggs, lightly beaten
- 1 prepared pie crust, preferably whole-wheat (see Note), at room temperature
Position rack in lower third of oven. Preheat to 425°F.
Place pumpkin, pumpkin pie spice and salt in a medium bowl; whisk until combined. Add condensed milk and eggs; whisk until smooth. Pour into pie crust.
Bake for 15 minutes. Reduce the oven temperature to 350° and bake until the filling is set and a knife inserted in the center comes out clean, 35 to 40 minutes more. (Cover the crust edges with foil if they are browning too quickly.) Let cool completely, about 2 hours, before slicing.
Where Fitness Meets the Mat: Lōgōs Jiu Jitsu Academy
We’re proud to highlight our long-time partner, Logos Jiu Jitsu, Denver’s premier Jiu Jitsu gym. Logos is known for its commitment to safe and fun training, welcoming individuals of all ages and skill levels. If you’re new to the sport or curious to try it out, Logos offers free introductory classes to help you get started.
Over the years, Fitness LAB has worked closely with the Logos team to help keep their athletes healthy and performing at their best. When it comes to Jiu Jitsu expertise, Logos is our top recommendation.
Ready to give it a try? Visit logosjiujitsu.com or reach out directly:
📍 3440 Brighton Blvd, Denver, CO 80216
📞 619.306.7089
➡️ LogosJiuJitsuDenver@gmail.com
Meet Our Team
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Dr. Alice M Davis
PT, DPT, OCS, FAAOMPT -
Matt Oster
MS, NKT, MEP -
Dr. Bill Gregoire
Clinic Manager, PT, DPT -
Dr. Alex Brateman
PT, DPT -
Dr. Connor Devin
PT, DPT
