4 Spine-saving tips for less pain during Holiday Travel

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For many, Holidays mean traveling to visit family and friends. Or perhaps you’re a New England resident and just want to get away from the cold for a few days. Either way, hours in the car, hours on a plane, and sleeping on mattresses you’re not used to can wreak havoc on your spine.

The good news is there are some simple and easy things you can do to help prevent this. Here are 5 of my top tips to save your spine during holiday travel:

Tip #1: Interrupt your sitting

The biggest strain on your body while traveling is undoubtedly the prolonged periods of sitting. Our bodies are made to move continuously throughout the day. Too much sitting puts extra load and compression on your spine, and can trigger an underlying problem you weren’t even aware of. On road trips or long plane rides, getting out of your seat is critical for keeping your neck and back healthy. In a car, plan extra time in your trip to pull over at rest stops and walk around. On a plane, choose an aisle seat so it’s easy to get up and stretch. I recommend interrupting your sitting every 30 min for good neck and back health whenever you’re able. Keeping up with that frequency while traveling can be difficult, but something is better than nothing.

Tip #2: Use a lumbar pillow

While sitting, a proper lumbar pillow is not only essential for good lower back alignment, but also for proper neck alignment. We have natural curves in our spine that are designed to absorb shock and disperse load. Ever heard of the dreaded “forward head”? That’s the posture your neck assumes when it needs to compensate for lower back slouching. When your spinal curves are not maintained, such as when sitting or slouching for prolonged periods, you get abnormal and unwanted forces throughout your spine, resulting in pain and stiffness that can occur in both your neck and lower back. When purchasing or making your own lumbar pillow – you want to make sure the roll is thick enough to maintain the natural curve (lordosis) in your lower back without much effort while you sit. The built-in lumbar supports that you can adjust in your car are typically not adequate enough – so don’t rely on those. Have a small pillow or roll handy to compensate.

Tip #3: Maintain a neutral spine while you sleep

When traveling and facing various mattresses that might not align with your typical sleeping setup, there are ways to compensate to prevent neck and back pain. Start by packing a portable travel pillow that offers adequate support for your neck’s natural curve. If the mattress is too firm, consider using extra blankets or folded clothes strategically placed under specific body parts, like your hips or shoulders, to create a more cushioned surface. If the mattress is too soft, try placing a firm object, like a folded towel or a small pillow, beneath your lower back for added support. Sleeping on mattresses you’re not accustomed to while traveling can be challenging – and you’re never quite sure what you’ll be getting into. The name of the game is to position yourself in a way so that you’re sleeping in a neutral position – where your head, neck, and spine all align.. It might take a bit of trial and error, but adapting your sleeping setup while traveling can significantly reduce discomfort and ensure less pain and strain in your neck and back.

Tip #4: Stay Hydrated

Staying hydrated during holiday travel plays a crucial role in preventing neck and back pain due to its impact on overall bodily function. Adequate hydration supports the elasticity of spinal discs, which act as cushions between vertebrae, preventing them from becoming stiff and compressed. Dehydration can exacerbate muscle tension and reduce flexibility, increasing the likelihood of discomfort and stiffness in the neck and back. By drinking enough water, you help maintain proper circulation, delivering essential nutrients to muscles and tissues, promoting their relaxation, and reducing the risk of cramping or spasms that often contribute to neck and back pain during long journeys. Plus – hydration supports your body’s ability to recover and repair – so when you’ve got those travel-related strains on your spine that are ultimately inevitable no matter how careful you are – you’ll simply feel better faster.

Traveling any time of year, especially during the Holidays, comes with its own set of challenges and problems. There is no need to add unwanted neck and back pain to that list. Implementing even just one of these spine-saving tips next time you travel can make a real difference in alleviating neck and back pain – and allow you to focus on your destination instead.

Are you local to Portsmouth, NH and looking for help?

Request a free discovery visit by clicking here. We will ask you all about what’s been going on and see if we would be the best fit to help you 🙂

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To request a free copy of her guide to back pain CLICK HERE or to get in touch, email her at [email protected]

6 Essential Habits that Build your Immunity

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Flu season is upon us – and it’s that time of year where a healthy immune system is more important than ever. Whether it’s more shopping or extra Holiday gatherings, you’re bound to be around more people than usual, which is a recipe for spreading and catching germs.

Here are 6 essential habits that will help build your immunity:

1. Stay Hydrated

Staying hydrated is one of the best things you can do for your health all of the time, but it’s especially important when you’re trying to fight disease. Water helps flush everything out, and your cells (especially those that fight germs) work better when fully hydrated. But water isn’t the only thing that helps you stay hydrated. Broth, tea, or anything without a lot of sugar counts. Personally, when I’m not feeling well, I love making myself a big thermos of hot water with lemon and tea. Not only is it soothing but it’s packed with vitamin C. So how much water should you drink? The U.S. National Academies of Sciences, Engineering, and Medicine says that men should aim for about 15.5 cups per day, while women should aim for 11.5 cups. Now keep in mind, how much you exercise and sweat each day will vary these numbers, but as a general rule, keep your favorite water bottle by your side at all times and make staying hydrated easy.

2. Exercise Regularly

Exercising regularly is well-known for improving cardiovascular health, lowering blood pressure, keeping muscles and bones strong, and helping control your body weight. But did you know that regular exercise also helps you boost your immune system? There are a certain amount of immune cells naturally circulating through your body at all times. But when you exercise, and increase your blood flow, you help push more immune cells from your lymph nodes and spleen into your bloodstream. Now if you’re already sick or feeling low energy, it’s important to listen to your body and modify where you need to. You don’t want to risk getting an injury for the sake of your immune system. There has to be a balance. But going for an easy walk – even when you’re sick – can help. And when you’re not sick – get moving – it’s going to help build a healthy immune system not to mention a healthy musculoskeletal system.

3. Get some Sleep

Good, quality sleep is essential for your health, and it helps keep your immune system functioning well. When we sleep, our bodies produce special proteins designed to target infection and inflammation, and T-cells (white blood cells) that play a critical role in fighting infectious diseases. So what happens when we don’t sleep? Lack of sleep has been proven to increase the risk of illness. Sleep researchers at several universities tested this theory by exposing 164 volunteers to the cold virus through nasal drops while monitoring their sleep and evaluating their health habits. The participants who slept less than five hours were four-and-a-half times more likely to catch a cold than those who slept for seven hours a night. So prioritizing sleep is crucial all of the time – but especially when you’re fighting off a cold or illness.

4. Eat Well

Eating a healthy, whole-food and varied diet is one of the best ways to boost your immune system. Incorporating vibrant fruits and vegetables bursting with vitamins and antioxidants, such as citrus fruits, bell peppers, spinach, and berries, will bolster your body’s ability to fight off infections. Lean proteins like poultry and fish, along with probiotic-rich foods such as yogurt and kimchi, support a healthy gut, which happens to be where a significant portion of your immune system resides. And don’t forget about whole grains and healthy fats – like those found in nuts and olive oil. They help strengthen your immune system also. Eating well is good for you all the time – but especially when you’re sick and trying to fight off germs and infection.

5. Be Social

Having positive interactions with people and meaningful relationships is not only linked to improved immunity, but it also happens to top the list of things that help us to live longer. Now, if you’re already sick, then you may want to stay away from your friends and loved ones physically. That doesn’t mean you can’t pick up the phone or hop on Zoom. But when you’re feeling good and healthy – prioritize these relationships and connections. Make time for group activities, or walks with a friend. Being social and interacting with others contributes positively to your emotional well-being – and turns out – will help keep you from getting sick as well.

6. Get Outside

Getting a regular dose of fresh air not only reduces stress, but it gives you vitamin D. You can get vitamin D from food and supplements – but the best place to get it is from the sun. The effectiveness of vitamin D on fighting colds and flus is still unclear and being studied, but vitamin D is believed to help facilitate a healthy and normal immune system. But regardless of the research, getting outside feels good and gets you away from all that circulated air indoors. I don’t think it’s a coincidence that we get more colds in the winter, so when you can, bundle up and get outside. Your immune system will actually thank you.

Having a strong immune system keeps us healthy. And when we’re healthy, we can take that opportunity to work on and optimize other aspects of our health – such as strength, mobility, and cardiovascular health – that keep us feeling good and reduce our risk of injury. Getting sick puts a stop to life’s momentum, and can prevent you from getting into a routine altogether if you’re getting sick often. So don’t take your health for granted. If you haven’t already, start incorporating one or more of these habits into your life today.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch, email her at [email protected].

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Do Cortisone Shots Work on Herniated Discs?

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Do Cortisone Shots Work on Herniated Discs?

A recent conversation with someone regarding whether or not they should get a cortisone shot in their back to help a herniated disc inspired me to write this article. Why? Because in speaking with her, I realized how misinformed she was about when you should and shouldn’t get a cortisone shot, and what they are and aren’t good for. And I hate to see people getting procedures or injections when they don’t actually need one.

So when is a cortisone shot a good idea?

Cortisone shots work really well when the primary source of your pain in a targeted area is inflammatory or “chemical”. When you’ve got pain that is of chemical origin – then chemical drugs (like a cortisone shot) will work well to get rid of it. So what is “chemical pain” and how is it different? Chemical pain is the result of your body’s natural inflammatory response in response to injury – which produces an influx of chemicals and other nutrients in your blood to heal the injured area. Since this process creates inflammation and swelling – you feel pain. When the inflammatory process is working correctly, these chemicals naturally dissipate as the tissue heals. But on occasion, the process can get out of hand and get dysfunctional. The painful chemicals linger and create an almost constant state of pain that really doesn’t respond to any kind of movement or even rest.  In the case of back pain due to a herniated disc, typically you’ll find that you can relieve it temporarily by changing positions, moving, or going for a walk. But if it’s chemical pain – your back will hurt constantly – it will feel hot and inflamed – and nothing will seem to touch it. While rare, if your herniated disc is causing this type of pain response, then you’ll likely benefit from a cortisone shot. You need to get rid of those chemicals and the cortisone shot will do just that

But most cases of back pain – even those involving a herniated disc – are instead considered “mechanical” in origin.

Mechanical pain is responsible for 70-80% of all musculoskeletal injuries and it has to do with your mobility and movement patterns. Unlike chemical pain – mechanical pain does respond to changes in movement and position. It’s why most people suffering from herniated discs will feel better when they walk, move, or exercise. They can also temporarily relieve their back or leg pain by standing up (for example) after having been sat for a long time. The key recovery tool for mechanical pain is movement – identifying where your mobility restrictions are and where your faulty movement patterns or habits exist. Once you figure this out – the structural component (aka the herniated disc) is irrelevant and you can live with it for years to come without issue. If you’re suffering from back pain or sciatica, and have been told you have a herniated disc, and what I’ve just described is your typical pain pattern – you will likely not benefit from a cortisone shot and instead need a proper movement/mechanical assessment from someone who’s an expert in this sort of thing.

Now here’s where things get confusing…

If you’ve got a herniated disc – it has the ability to irritate the structures surrounding it – everything from muscles to nerves. I’ve seen people aggravate a herniated disc by simply sneezing or coughing. When your herniated disc gets “angry” and irritates the surrounding structures, you will experience localized inflammation. But it’s different from the dysfunctional inflammatory pattern I described previously. It’s still possible to make this inflammation go away on its own – without drugs – because it’s not in a permanent “chemical” state. But when you’ve got a highly sensitive and painful herniated disc it’s very tempting to get a cortisone shot to relieve the pain.

But here’s why I urge you to think twice… The cortisone shot may provide you with temporary relief – but it will be a bandaid.

Because at the end of the day – the cortisone shot will not address the root cause – the underlying mechanical problem that is causing that herniated disc to keep getting angry. What you risk is that during those periods of “pain relief” – you continue to do things that make that herniated disc worse – because you can’t feel what’s going on. If you keep masking the pain pattern with cortisone shots, and keep unknowingly making your herniated disc worse, you may get to the point where you can’t fix it naturally anymore and will be looking at a surgical fix instead.

Ok – so that was a lot of information and scientific terms thrown at you. But at the end of the day – here’s what I want you to remember and think about if you’re considering getting a cortisone shot for your herniated disc… 

If you can influence your back pain with any sort of movement or activity – then it’s not the type of pain that warrants a cortisone shot. Cortisone shots do nothing to affect a structure (aka herniated disc) – they only eliminate chemicals that are causing pain. And the short-term pain relief from the cortisone shot will not outweigh the potential long-term and harmful consequences you could experience by not addressing the root cause. But if you’re experiencing the sort of back pain that is hot, inflammatory, and not responsive at all to movement, activity, or positional changes – then you’ve got a situation where a cortisone shot might be beneficial – and could get you over the hump that is needed for movement and activity to actually help.

At the end of the day, before you consider any kind of injection or procedure, be sure you’re well-informed and have asked all the questions necessary to be sure that a natural alternative is not still available and worth trying.

If you are local to Portsmouth, NH – consider speaking to one of my specialists. We will ask you all about what’s been going on and see if we would be the best fit to help you. Click here to request to speak with a specialist.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To request a free copy of her guide to back pain CLICK HERE or to get in touch, email her at [email protected].

Holiday Stress

3 Tips to Avoid Unwanted Aches and Pain from Holiday Stress

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3 Tips to Avoid Unwanted Aches and Pain from Holiday Stress

The holiday season is a time of celebration, joy, and cherished moments with loved ones. However, it often brings with it a flurry of activities, responsibilities, and – unfortunately – stress. While the holidays are meant to be a time of relaxation and enjoyment, the reality for many is quite different. The pressure to create the perfect holiday experience – coupled with the hustle and bustle of shopping, cooking, and entertaining – can lead to elevated stress levels. What’s more, this heightened stress can manifest physically in the form of aches and pains, making it essential to manage both our mental and physical well-being during this season.

Here are three of my top recommendations for reducing stress during the Holidays (or any time of the year), to help you avoid unwanted physical aches and pain.

3 Tips to Avoid Holiday Stress:

  1. Prioritize Intentional Breathing

Breathing is one of the most powerful tools at your disposal for rapidly reducing and interrupting stress. The act of taking a deep breath sends a signal to your brain to calm down and relax. This simple yet effective technique can have a dramatic impact on your stress levels in as little as 30 seconds. The beauty of intentional breathing is that you can do it anywhere and at any time—whether you’re stuck in traffic, at your desk, in a crowded store, or even in the privacy of your bathroom.

The premise behind intentional breathing is to interrupt the accumulation of stress. By doing so, you decrease the overall toll it takes on both your body and mind. When stress builds up, it can manifest physically, leading to muscle tension, headaches, and even neck and back pain. Therefore, taking a moment to practice intentional deep breathing can make a significant difference in how you feel during the holiday season.

  1. Practicing Gratitude

Gratitude is a powerful antidote to stress. Studies have shown that practicing gratitude can lower cortisol levels in the body by approximately 23 percent. Cortisol, often referred to as the stress hormone, is responsible for many of the negative effects of chronic stress, including high blood pressure and an increased risk of heart disease.  Chronic stress can also be responsible for unwanted muscle tension – especially in areas like your neck, back, and hips.

When we focus on things we appreciate and practice gratitude, we activate the parasympathetic nervous system, which is responsible for calming the body and returning it to its natural rhythm. By consciously practicing gratitude, you actively lower your stress levels. This not only benefits your mental well-being but also has a positive impact on your physical health. Reduced stress can lead to lower blood pressure, improved sleep quality, and decreased muscle tension.

  1. Incorporate Physical Activity

Physical activity is a powerful stress-reduction tool with numerous benefits for both body and mind. Engaging in regular exercise helps boost your mood by releasing endorphins, the body’s natural stress and pain relievers. Additionally, physical activity helps put an end to the “fight or flight” response triggered by stress.

In ancient times, our fight or flight response served to protect us from immediate danger, such as being chased by a predator (aka Lion). Physical movement, like running, signaled the end of the stress cycle by telling the brain that we were safe. In the modern world, stress triggers may not be as obvious, but they can still activate these ancient systems. When stress becomes chronic and prolonged, it can have detrimental effects on your physical and mental well-being.

Purposeful movement, even something as simple as a brisk walk, can help break the cycle of stress in your body. Engaging in simple activities like jumping jacks, push ups, or even dancing in your living room can elevate your heart rate just enough to signal the end of the fight or flight response.

While the three essential tips outlined above can be highly effective in managing holiday stress, they may not be suitable for everyone, especially if you’re dealing with pain or injury. If you’re feeling overwhelmed by stress and physical pain this time of year, consider reaching out to a qualified specialist for guidance.

Are you local to Portsmouth, NH?

See if you could qualify for a free discovery visit with a specialist by clicking HERE.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch, email her at [email protected].