Tag Archives: neck pain

Back Pain, Headaches: Neck Pain, Health and Wellness, Low back Pain, mindfulness, neck pain, Physiotherapy, Sleep

Physiotherapy for Better Sleep: Treatment to Help You Rest

Leave a comment

Better sleep, a goal that many of strive for day after day. Unfortunately, the struggle to get a good night’s sleep may be known to many of us. Tossing and turning, waking up with a stiff neck or sore back, or feeling exhausted even after a full night in bed, sound familiar? At PhysioNow, we often see patients who come for back pain or neck pain, but once we treat the underlying physical tension, they start sleeping better too. Ultimately, that’s because your body and sleep quality are closely linked. Physiotherapy helps your body relax, realign, and recover, so you can fall asleep easily and wake up feeling truly rested. 

Why does sleep matter?

We all know sleep is important, but are you aware of what actually goes on in your body when you’re catching z’s? Good sleep is when your body performs its most powerful repair work. To name a few, your muscles rebuild and recover from daily stress or exercise, tissues and joints heal from inflammation or injury, the nervous system calms down and resets and even more!

When your sleep is disturbed, this natural recovery process is interrupted. Over time, you may notice:

  • Morning stiffness
  • Fatigue
  • Slower healing
  • Reduced focus
  • Reduced mental function

If your pain or posture issues are keeping you awake, it’s a sign your body isn’t getting the deep rest it needs. This can lead to a chain effect of other negative symptoms in the body. Overall, we all know how it feels to be sleep deprived and not feel great, so lets see how we can fix it!

How does physiotherapy give you better sleep?

Improving sleep quality can be the main focus or even a side effect of physiotherapy treatment. Many of the treatment techniques used will either directly or indirectly affect your sleep. We may not think about it often, but there is certainly a science behind sleep! Here are different ways that physiotherapy can affect give you better sleep:

1. Easing pain and tension that disrupt sleep

For example, many people struggle with a difficult time falling asleep or waking up due to discomfort in the night and being able to go back to sleep. Physiotherapists use techniques such as manual therapy, gentle joint mobilizations, soft tissue release, and modalities to reduce discomfort. Once your pain decreases, your body automatically relaxes, making it easier to fall asleep and stay asleep through the night. 

2. Correcting postures and sleep positions

Your posture during the day affects your comfort at night. As a result, your physiotherapists will assess your spinal alignment, pillow height, and mattress type. We can guide you on ideal sleeping postures to fit your individual circumstances. Some of these tips may include tips like side sleeping with a pillow between your knees or back sleeping with one under your knees to reduce strain. 

3. Managing stress and nervous system overload

Physiotherapy helps regulate your nervous system through mindfulness breathing exercises, gentle stretches, and relaxation. Deep breathing activates your body’s “rest and digest” mode, lowering heart rate and easing muscle tension. There is also evidence for the healing power of touch, and the benefits of massage on easing stress.

4. Improving mobility and reducing restless nights

When joints or muscles are stiff, your body keeps adjusting during the night. A personalized mobility and strengthening program can help you move freely and rest comfortably. 

5. Supporting recovery from injury or surgery

After injury or surgery, pain and immobility often lead to poor sleep. Physiotherapy assists recovery, restores function, and reduces the need for pain medication that can disrupt deep sleep.

Easy physiotherapy tips for a better night’s sleep

  • Stretch before bed: Get your body into a relaxing routine by stretching gently for 5–10 minutes.
  • Breathe deeply: Try slow belly breathing before bed. You may combine this with the stretches or when lying down to calm the mind
  • Adjust your pillow: Make sure your pillow is supportive. It should keep your spine in a neutral position when lying on it
  • Stay active during the day: Movement improves circulation and exercise is know to improve sleep quality
  • Watch screen time: Blue light delays sleep hormones
  • Address discomfort early: Don’t wait until pain becomes chronic

Looking for help with better sleep?

Look for PhysioNow! At PhysioNow, our experienced physiotherapists focus on your complete well-being, not just symptom relief. We take time to understand how your posture, work habits, and daily activities affect your body and sleep. With this information, we can make you a personalized plan to address your concerns.

We offer personalized one-on-one care, education on posture, sleep ergonomics, and relaxation,e exercise plans for flexibility and strength, breathing and mindfulness guidance and more. Come find us at 1 of our 10 locations across the west GTA, including Burlington, Oakville, Mississauga and Etobicoke. Book with PhysioNow today for your first assessment and treatment!

P: 289-724-0448 E-mail: applewood@physionow.ca

showing a woman with pain from a stiff neck, causing cervicogenic headaches
Headaches: Neck Pain, neck pain, Physiotherapy, Posture

Cervicogenic Headaches: It’s All In Your Neck

Leave a comment

Are you getting headaches from a stiff neck?

Cervicogenic headaches (CGH) are a common but often misunderstood type of headache. Unlike typical tension or migraine headaches, CGHs originate from issues in the cervical spine (the neck) and affect the upper part of the body, including the head. As physiotherapists, we play a key role in identifying, diagnosing, and treating these headaches. In this case, treating the neck is the key to alleviating cervicogenic headaches.

What are cervicogenic headaches?

A cervicogenic headache is a secondary headache, meaning it’s a symptom of an underlying issue rather than a condition on its own. It occurs due to dysfunction or irritation in the cervical spine (the neck) or its associated structures, like muscles, joints, and nerves. The pain typically radiates from the neck and base of the skull to the forehead, temples, or behind the eyes. Additionally, you may feel this headache more or only on one side.

The International Headache Society defines cervicogenic headaches as,”A headache caused by a disorder of the cervical spine and its component bony, disc, and/or soft tissue elements.”

What are the key characteristics of cervicogenic headaches?

  • Pain location: Typically starts in the neck, around the occipital region, and radiates to the front of the head
  • Unilateral pain: Often, the headache affects just one side of the head, or is worse on one side than the other
  • Neck stiffness: The headaches are accompanied by pain, and reduced mobility in the neck
  • Triggering movements: The pain may worsen with certain head movements, especially turning or tilting the head
  • Not associated with sensitivity: Sensitivity to light, noise, or certain smells are not usually present, which allows it to be easily differentiated from migraines

Why do these types of headaches happen?

Depicted above is the cervical spine and upper thoracic spine, the common culprits in creating cervicogenic headaches.

Cervicogenic headaches can result from various neck-related issues. Common causes include:

  1. Cervical spine disorders: Conditions such as arthritis, disc degeneration, or herniated discs can compress nerves in the neck, leading to referred pain
  2. Muscle strain: Overuse, poor posture, or muscle imbalances can lead to tension and spasms in the neck muscles, which may trigger headaches
  3. Joint dysfunction: Dysfunction in the small joints between the vertebrae in the cervical spine (facet joints) can cause pain to be referred to the head
  4. Whiplash injuries: Trauma to the neck, like in car accidents, sports injuries or falls, can damage muscles, ligaments, and discs.
  5. Postural issues: Prolonged poor posture (e.g., sitting at a desk with the head jutting forward, constantly looking down at a laptop or phone) can strain the neck, leading to headaches over time

How can a cervicogenic headache be treated?

Thankfully cervicogenic headaches can be managed quite effectively, and who better to help than a movement expert? Physiotherapists are specialists in musculoskeletal health and play a vital role in the treatment and management of cervicogenic headaches. Physiotherapy for CGH focuses on addressing the underlying neck dysfunction that causes the headaches.

Physiotherapy Treatment Techniques

  1. Manual therapy: This includes techniques like joint mobilization and manipulation to restore proper movement deficienciesin the cervical spine and alleviate pressure on nerves or muscles
  2. Postural correction: Improving posture, especially for those with sedentary jobs or poor ergonomic habits, can significantly reduce strain on the neck and upper back. This may include a workspace assessment or analysis of your daily habits to find strategies to make small, but significant changes
  3. Personalized exercise program: Targeted stretching and strengthening exercises help to release tension in tight muscles while strengthening weak muscles that contribute to imbalances in the neck region
  4. Dry needling or trigger point therapy: Dry needling can be used to release tight, painful muscles that may be contributing to the headache. This can help alleviate muscle tension and improve blood flow to the area
  5. Ergonomic advice: Physiotherapists can assess a patient’s workspace and daily habits, offering advice on how to adjust their posture, seating, and workstation to minimize neck strain. For example, experimenting with a standing desk or adjusting your seat and monitor heights can make a big difference.

Is there anything I can do at home?

Showing a side flexion neck stretch that can help with tight muscles and relieving a headache

In addition to in-clinic physiotherapy, home management is crucial. Here are a few practical tips:

  1. Neck stretches: Gentle neck stretches can help maintain flexibility and reduce muscle tightness. Focus on stretches that target the upper traps, levator scapulae, and suboccipital muscles
  2. Strengthening exercises: Focus on strengthening the deep neck flexors and upper back muscles to improve posture and reduce strain on the cervical spine. Great examples of exercises are chin tucks and banded rows.
  3. Posture awareness: Regularly check your posture throughout the day. Ensure your head isn’t protruding forwards, bent down, or tilted for long periods of time. If they are, try adjusting your setup to facilitate a better posture
  4. Rest breaks: If you work at a computer for long hours, take regular breaks to move your neck and shoulders. This helps to avoid the buildup of tension
  5. Heat therapy: Applying heat to the neck and shoulders can help relax tight muscles and help with pain relief.

Looking for more help?

Look for PhysioNow! Our clinic provides Physiotherapy, Manual Osteopathy, Massage Therapy and more to help our clients feel better and move better. With 10 clinics across the west GTA including Burlington, Oakville, Mississauga, and Etobicoke, we can get you an appointment right away. Don’t waste another second fighting headaches, book with PhysioNow today for your first assessment and treatment!

neck pain, Neck pain Treatment Mississauga, Physiotherapy, Vestibular Rehabilitation, Vestibular Rehabilitation

Cervicogenic Dizziness: Can Physiotherapy Help Vertigo?

Leave a comment

What is cervicogenic dizziness?

Cervicogenic dizziness is a type of vertigo or imbalance that originates from dysfunction in the neck, particularly the cervical spine. Unlike inner ear (vestibular) or neurological dizziness, this form of dizziness is related to how your brain interprets signals from the muscles, joints, and nerves in your neck.

Key characteristics include:

  • A sensation of unsteadiness or disorientation
  • Dizziness triggered by neck movements or poor posture
  • Often accompanied by neck pain, stiffness, or headaches

What causes it?

People who have cervicogenic dizziness will complain about issues with their neck as well.

The upper cervical spine has rich sensory input that communicates with your brain to help control balance and spatial awareness. When there’s an injury (like whiplash), chronic poor posture (like from prolonged screen use and/or desk work), or joint dysfunction, the brain may receive conflicting signals — leading to dizziness.

Common causes include:

  • Whiplash injuries (common from motor vehicle accidents)
  • Degenerative disc disease
  • Cervical spondylosis
  • Muscle tension or strain

How does Physiotherapy help?

Physiotherapy plays a vital role in both diagnosing and treating cervicogenic dizziness. A comprehensive assessment will include a detailed history, postural evaluation, and specific tests to rule out vestibular or neurological causes.

Treatment typically includes:

1. Manual therapy

Gentle joint mobilizations and soft tissue techniques can help restore normal movement and reduce muscle tension in the neck

2. Postural retraining

Improving posture through targeted exercises and ergonomic advice can reduce strain on the cervical spine. This includes things like reducing sedentary time, taking regular breaks from desk work, or adjusting the setup of your work station.

3. Vestibular rehabilitation

In cases where the inner ear also plays a role, vestibular exercises may be incorporated to improve balance and coordination

4. Neck strengthening and mobility exercises

Gradual strengthening and stretching of the neck muscles help support proper function and reduce symptoms over time

5. Education and self-management

Understanding the condition and learning strategies to manage flare-ups empowers our patients and promotes long-term recovery and maintenance

What can I do to manage cervicogenic dizziness at home?

  • Maintain a neutral neck position, especially when using screens
  • Take frequent breaks from sitting to stretch and move
  • Use a supportive pillow that keeps your neck in alignment at night
  • Avoid quick or jerky head movements
  • Practice stress management techniques to reduce muscle tension

Looking for help with dizziness or neck pain?

Look no further than PhysioNow! Our expert Physiotherapists, Massage Therapists, and Manual Osteopaths can help you recover from your problems, whether it is a pain, injury, or other. With 10 locations across the GTA and free parking, we are the right location for you! Book with us today for your first assessment and treatment!

Motor Vehicle Accidents, neck pain, Neck pain Treatment Mississauga

Whiplash and Car Accidents: What You Should Know

Leave a comment

According to the Ministry of Transportation, 2023 saw a total of 49 106 drivers involved in collisions. Of these thousands, it is estimated that up to 83% of individuals will develop whiplash after a car accident. Unfortunately, this makes whiplash the most common injury developed after a car accident and something Physiotherapists see all the time in practice. If you have had a recent car accident and are experiencing neck pain, read on to find out more about whiplash.

What is Whiplash?

Whiplash injuries, also known as Whiplash Associated Disorder or WAD, is an injury of the neck’s soft tissues. The cause is due to a rapid acceleration and/or deceleration movement, exactly like a car accident. For example, some of the tissues that may be affected include the vertebral joints, discs, muscles, tendons, ligaments, and more. The whiplash movement puts a lot of force through these tissues resulting in a strain, sprain, or tear type of injury.

What does a Whiplash injury feel like?

Sometimes, the symptoms after a car accident may not manifest until a couple hours or even days later. Symptoms may last days, weeks, or even months depending on the severity. The most common signs and symptoms include

  • Difficulty with movements involving the neck
  • Difficulty checking your blind spot
  • Pain and stiffness in the neck
  • Headaches, may be worse on one side
  • Dizziness or disequilibrium
  • Difficulty finding a comfortable position to sleep or difficulty falling asleep due to neck pain

Physiotherapy Treatment for Whiplash injuries

Luckily, treatment exists after a Whiplash Injury. If your injury was sustained from a car accident, Motor Vehicle Accident Rehabilitation with Physiotherapy is the most common form of treatment afterwards. However, no matter the mechanism of injury whether it be a car accident, falls, other traumas, sports injuries or more, Physiotherapy treatment is available. This includes a comprehensive assessment with a Registered Physiotherapist and the development of a personalized treatment plan for your Whiplash injury, and other impairments you may have. Treatments that may be included are:

  • Manual therapy on the neck
  • Therapeutic exercises including stretching and strengthening
  • Retraining neck proprioception
  • Electrotherapy for pain relief
  • Cryo and heat therapy
  • Individualized back to work/sport/activity plan

Your Physiotherapist will work closely with you to treat your pain and bring you relief from your symptoms.

How do I get Physiotherapy Treatment for my Whiplash injury?

Depending on whether your source of injury was a car accident or not, there are several paths available. Anybody is welcome to come into our PhysioNow clinic and a doctor’s note is only necessary if your insurance requires it for reimbursement. It is not necessary to have insurance to have Physiotherapy treatment either, and you may choose to pay out of pocket. Please check our Fees and Financing page for more detailed information.

If you have sustained this injury due to a car accident, then after reporting your accident you should have received a claim number. In this case, your adjustor will usually provide your contact information to the clinic and we will give you a call to set up your first appointment. Additionally, you will be covered under Motor Vehicle Accident Insurance as well as any extended health benefits you may have.

If you’re ready to get started with Neck Pain Treatment and Whiplash Injury Treatment today, look for PhysioNow. We have 10 clinics across the GTA to choose from with free parking, extended hours, and private treatment rooms. Book with PhysioNow today for your first assessment and treatment!

Headaches: Neck Pain, neck pain, Neck pain Treatment Mississauga, Physiotherapy

Tension Type Headaches: How do I stop them?

Leave a comment

What are Tension Type Headaches?

Tension type headaches (TTH) are one of the most prevalent types of headache. Unfortunately, they affect a significant portion of the population globally. When experienced, they feel like a dull, aching, type of headache that may wrap around the head. In fact, some patients describe it feeling like a tight band is compressing their skull. Unlike migraines that have symptoms like nausea, noise or light sensitivity, and visual manifestations, tension headaches do not have additional symptoms other than pain. Overall, frequent tension headaches could decrease one’s quality of life.

What causes them?

Tension Type Headaches are heavily influenced by stress and posture. You might be more likely to have them if your job is currently very demanding and you’ve been putting in many hours.

The exact cause of tension headaches isn’t known, but it has been linked to several factors including stress, posture, anxiety, muscle tension, poor sleep and more. The headaches may be be episodic as well as chronic, depending on the amount of time it is experienced in a month. To clarify, episodic means it is experienced for <15 days in a month, and chronic means it is experiences >15 days in a month for 3 months.

How is it diagnosed?

Your health provider will ask you questions about your medical history, triggers to the headache, type of symptoms, patterns and frequency of headaches, and more. As a result, this will help them rule in or out other causes of and other types of headaches.

Additionally, TTH requires a comprehensive physical assessment of the head and neck muscles to check for areas of tenderness, muscle tension and trigger points which are commonly associated with TTH.

How are Tension Type Headaches treated?

Physical Therapy treatment of the neck can help manage pain and provide relief from persistent headaches.

Physical therapy management for TTH is a comprehensive and effective approach. Firstly, patient education is a key factor in every case. It is important for patients to learn about their condition, factors that may trigger their headaches, and strategies for managing their symptoms. Additionally, other techniques may include:

  • Myofacial release technique and other manual therapies in the cervical structures
  • Research suggests cold packs can have a positive effect on relieving pain and discomfort
  • Stretching and strengthening of cervical muscles
  • Postural correction techniques
  • Lifestyle and stress management advice

Need help?

Look for PhysioNow! Whether you are looking for relief from neck pain, stiffness, or headaches, we can help you. Our expert team of Registered Physiotherapists, Manual Osteopaths, and Registered Massage Therapists are all equipped with the skills to take care of you. Locations from Burlington, Oakville, Mississauga, and Etobicoke, book with PhysioNow today for your first assessment and treatment!

Model of the spine
General Category

Relieving Your Pinched Nerve: Physio 101

Leave a comment

A pinched nerve, also known as a radiculopathy, is caused by pressure on a nerve as it exits the spinal cord, potentially causing pain, discomfort, weakness, and/or changes in sensation.  Unfortunately, it can have quite detrimental effects on your daily life, hobbies, and ability to work. In this blog, we will discuss the causes, symptoms, and most importantly, how physiotherapy can help you recover from this condition.

Why does it happen?

Model of the spine

Model of the spine showing how the nerves (yellow) exit through spaces around the spinal column. The nerves may get pinched in these spaces.

A pinched nerve occurs when there is compression or pressure applied to a nerve, disrupting its normal function. This compression can happen in various areas of the body but is most common at the spine of the lower back or neck. Common causes include repetitive movements, sudden increases in activity (ex. heavy lifting), poor posture, herniated discs, and degenerative changes in the back such as stenosis or bony spurs.

It is separate from the diagnosis known as a peripheral neuropathy that involves damage to the nerve.  For example, a carpal tunnel syndrome. However, many of the symptoms between the two may overlap. In fact, a pinched nerve may turn into a neuropathy if left untreated for too long.

How do I know if I have a pinched nerve?

Primarily, nerve type pains have very specific symptoms. These usually include one, multiple, or all of the following:

  1. Pain: Sharp or dull pain that radiates along the nerve pathway. The pain is usually quite variable and may change quickly in intensity from one day to the next, or throughout the day.
  2. Sensation changes: This may be unusual sensations like pins and needles, losses of sensation, or even complete numbness in the affected areas.
  3. Muscle weakness:  Since our nerves are responsible for stimulating our muscles, you may experience reduced strength and control in the muscles connected to the affected nerve.
  4. Radiating pain: Discomfort that extends beyond the initial site of compression. In the neck, it may go down into the shoulder blade or down the arms into the fingertips. In the lower back, it may radiate down into the glutes or further down to the legs or feet.

Why does physiotherapy help?

Manual therapy is one of the treatment techniques used by physiotherapists to relieve pain and increase mobility

Physiotherapy is the first line of treatment for a pinched nerve. It is non-invasive and has shown to be an effective approach for managing pain and dysfunction from a pinched nerve. A skilled physiotherapist can create a tailored treatment plan to address the specific needs of each individual. A treatment plan may include some or all of the following:

  1. Manual Therapy: Hands-on techniques such as joint mobilization and soft tissue manipulation can help alleviate pressure on affected nerve. These techniques can help stiff areas, subsequently improving mobility and reducing pain.
  2. Exercise Prescription: Targeted exercises may include stretches or postures to help relieve pain and other symptoms. Once the pain has been controlled, strengthening the muscles near the area of the affected nerve will help minimize the risk of future reoccurrences.
  3. Posture Correction: Addressing poor posture is crucial in preventing and managing pinched nerves. Oftentimes, a certain position can be aggravating for the neck or back. A physiotherapist can assess which positions are helpful or harmful to you, and provide guidance on how to incorporate these changes into your daily life.
  4. Education: Understanding the factors contributing to pinched nerves is essential for long-term management. Your physiotherapists will help you understand the do’s and dont’s during your treatment, and the predicted timeline of your recovery.
  5. Modalities: Therapeutic modalities such as ultrasound, electrical stimulation, or heat and cold therapy may be helpful in reduce inflammation and reducing pain.

Need help? Look for PhysioNow!

Lumbar disc herniation resulting in a pinched nerve

Lumbar disc herniation resulting in a pinched nerve can be quite common, but may be treated with physiotherapy.

Pinched nerves may sound intimidating but with the right approach, they can be effectively managed. Physiotherapy offers personalized care to enhance mobility, alleviate pain, and improve overall quality of life. If you suspect a pinched nerve or have low back pain, PhysioNow is here to help! Consult with our expert team of physiotherapists with locations across the GTA. Book with PhysioNow today for your first assessment and treatment.