6 Tips to Protect Your Back When Shoveling Snow

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6 Tips to Protect Your Back When Shoveling Snow

We’re finally getting some winter weather here on the seacoast. And although it’s beautiful – and the skiers are rejoicing – someone still has to shovel that snow and clear it out of the way. If that someone is you – then you’ll want to keep reading. Because repetitive bending and twisting of your back (the primary movement in shoveling) is the perfect recipe for unwanted back pain.

Here are 6 tips to protect your back when shoveling snow:

1. Warm Up First

Most people wouldn’t start a heavy workout without warming up first, yet when it comes to shoveling, we tend to just grab the shovel and go. That’s a mistake. Shoveling is a full-body activity that engages your legs, core, and upper body. If you don’t prepare your muscles, you’re more likely to strain something – especially your back.

Take five to ten minutes to warm up with light movements. Marching in place or jumping jacks help get blood flowing, while torso twists and squats loosen up your spine and legs. And don’t forget your upper body. Arm circles are a great way to warm up your shoulders  – which can also get quite achy when shoveling. Taking just 10-15 min to warm up your body and lubricate your joints before shoveling can go a long way toward protecting your back.

2. Use Your Legs

Our spines weren’t designed to lift heavy things – that’s what our legs are for. Your spine’s main job is to provide structural support and stability so you can stand upright and move freely. When lifting or shoveling, your legs should be doing the work – not your back.

To ensure your legs are driving the power – it’s essential that you use proper lifting mechanics. Instead of bending or curving at your waist – hinge at your hips and bend your knees. From there, engage your hamstrings and glutes to lift the snow and use your core muscles to throw it away. Even with perfect form – your back might still get sore. That’s totally normal. But it’s far less likely to get injured – and that is what we’re trying to avoid.

3. Pivot Instead of Twist

One of the most vulnerable movements for your lower back is repetitive bending and twisting. The stress this puts on your spine makes it easy to “throw your back out.” Now let’s be clear – that doesn’t mean you should never bend or twist – your spine is designed to safely perform these motions. The problem occurs when you add load to this motion (like heavy snow) or do it repeatedly.

To protect your back – lead with your pelvis and hips instead of your torso. When turning to throw or push snow, keep your shovel and hips (use your belly button as a guide) pointing in the same direction. If they’re out of sync, it means you’re twisting from your torso instead of pivoting – and that’s a surefire way to hurt your back when shoveling.

4. Breathe to Engage Your Core

Holding your breath during exertion is common, but it can be a big problem – especially when it comes to core activation. When you hold your breath, your diaphragm can’t expand and contract properly, which is essential for engaging your deep core muscles. If your deep core isn’t firing, your larger abdominal and back muscles will struggle too.

Strengthening your core is beneficial for all activities – not just shoveling—but none of it matters if you forget to breathe. Without proper breathing, even the strongest core won’t do its job effectively, and this can set you up for a back injury over time.

5. Stay Hydrated

Even in cold weather, physical exertion can lead to dehydration. Just because you’re not sweating or feeling thirsty doesn’t mean you don’t need water. In colder temperatures, your thirst signals aren’t as strong, making it easy to overlook hydration. And even if you’re not sweating, you’re still losing fluids. Dehydration can lead to muscle fatigue, cramping, and stiffness – all of which increase your risk of a back injury while shoveling. Plus, when your muscles aren’t properly hydrated, they become less flexible and more prone to strains, making bending and lifting feel even harder.

To stay ahead of dehydration, drink water before, during, and after shoveling – even if you don’t feel thirsty. Sip small amounts frequently rather than chugging large amounts at once. Warm fluids like herbal tea or broth can help keep you hydrated while maintaining body temperature. Be mindful of caffeine and alcohol, as they contribute to dehydration. Staying hydrated keeps your muscles and joints working efficiently, making shoveling safer and easier for your whole body, not just your back.

6. Use Ergonomic Tools

Investing in an ergonomic shovel can reduce strain on your back and joints. These shovels promote better posture by minimizing bending. Many have curved handles or adjustable lengths, allowing you to maintain a more upright position. This distributes the workload more evenly, reducing stress on your back.

Now, you might be thinking, “I have a snow blower – my back will be fine.” Think again. It’s easy to push with your upper body instead of your legs, which puts strain on your spine. Poor technique makes your back more vulnerable to injury – even if you don’t feel pain in the moment. The real trouble comes later when you grab a shovel for a quick cleanup or simply sit down to relax. You may be in for a rude awakening when you stand up and realize your back is stiff and locked up. Ergonomic shovels and equipment like snow blowers go a long way in protecting you back – but they don’t replace the need for good posture and proper body mechanics.

Bonus tip: See a Specialist

If you’re already prone to back injuries and dread the thought of shoveling another snowstorm – it’s time to seek help. These tips are great for protecting a healthy back and preventing future injuries, but they won’t solve an ongoing back problem. You need expert care for that. Look for a back pain specialist who prioritizes natural solutions over pills and injections (such as a mechanical back pain specialist) so you can get back to doing all the activities you love. Oh—and shoveling too.

Are you local to Portsmouth, NH?

If so, consider speaking to one of my back pain specialists by clicking HERE.

Dr. Carrie Jose, Physical Therapy Specialist, and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH, and writes for Seacoast Media Group. If local to Portsmouth, NH, and looking for help – request a FREE Discovery Visit with one of her Specialists by CLICKING HERE.

Hiking with Bidue

Three Lessons Learned from Hiking with my Pup

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I have a 10.5-year-old Black Lab/Hound-mix rescue pup (named Bodie) who I bring with me everywhere when I’m allowed. But our favorite place to hang out? Hiking trails.

Bodie and I have been slowly working on finishing our “NH48”. For those of you not familiar – we’re trying to hike all of the NH White Mountain peaks that are over 4000 feet in elevation – and there are 48 of them. This past weekend we hiked Owl’s Head, which was number 31, and the weekend before, we checked off Mount Zealand for number 30. If you’ve ever hiked these peaks, then you already know these two hikes are pretty long – especially as day hikes. Owl’s Head was 17 miles, and Zealand was 12. And we did them back-to-back weekends!

I planned to hike again this weekend, but after watching and learning from Bodie over the years, I’ve realized some powerful lessons that I wanted to share with you that can absolutely be carried over into everyday life.

Here are three Lessons I’ve Learned from Hiking with my Pup:

1. Nature is the ultimate natural remedy for anxiety.

Bodie can be a bit anxious, and when he doesn’t get outdoors enough, it gets worse. Spending extended time in nature is one of the most powerful and natural anxiety remedies I’ve experienced – and I see it in Bodie. After our hikes, he’s much calmer and even barks less at neighborhood dogs. 

Bodie is also my mirror – when I’m anxious and haven’t spent enough time outside – he notices and mirrors my energy. Have you noticed this in your life? If so, try getting out in nature more – it works wonders. Bodie and I keep ourselves pretty active – but there’s just something about hitting those trails that is magical. Bodie reminds me daily to spend quality time moving outdoors.

2. Bodie knows how to listen to his body.

It’s remarkable to watch Bodie on the trails – he knows exactly what his body can handle and when to rest. Can you imagine if we all had that kind of awareness? Life would be so different.

As a PT specialist for over 22 years, I’ve learned how to listen to my body, and it’s one of the most important skills I’ve taught clients over the years. When you truly understand what your body is telling you, you can challenge it without being reckless. This is important because we only improve when we appropriately challenge ourselves.

Shying away from every ache and pain can actually teach your nervous system to fear pain, which does more harm than good.

Watching Bodie, I realize this instinct is built into him. His nervous system is so in tune – it just knows. While we may not have the same instincts,it is possible to improve our relationship with our nervous systems, which will help us do more of the activities we love and prevent injuries. If you struggle with recurring injuries or fear of movement because of pain, I highly recommend working with a movement expert who can help you work through this. Your body awareness will improve and your nervous system will thank you.

3. Recovery is critically underrated.

Bodie is a pro at recovery. After every hike, he takes a day or two to rest – lounging around, sleeping more, and letting his body recover. It’s a reminder that recovery is just as important as the effort we put in. Whether it’s hiking, exercising, or going through daily routines, our bodies need time to repair and strengthen. I take this lesson from Bodie and make sure I’m giving my body the rest it needs.

Recovery is key to maintaining strength, mobility, and long-term health – not to mention injury prevention. 

If you’re struggling with recovery or feel like your body isn’t bouncing back after adequate, it could be a sign of a bigger issue. I recommend working with a movement specialist who can help you. You don’t have to let stubborn aches, pain, or injury linger or keep you from doing what you love.

We’d love to help you figure that out!

Work with someone who specializes in finding natural ways to get rid of pain – and who can help you to keep it gone – so you can keep enjoying all of the activities you love to do. For me and Bodie – that’s hiking.

All you have to do is request a free appointment with one of our specialists to see if we can help and if you’re a good fit for what we do 🙂


Dr. Carrie Jose, Physical Therapy Specialist and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch – or to request a free Discovery Visit to explore a solution for your pain or injury with a mechanical pain expert – CLICK HERE or call 603-380-7902.

Staying Active

5 Tips to Stay Active and Avoid Injury in Your 50’s

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I work with a lot of clients in their 50’s and beyond. Staying active over 50 is a big priority for them as they age. An injury can significantly derail this plan, especially as we age, since recovery just isn’t as easy.

Here are five of my top tips when speaking to folks over the age of 50 for staying active and mobile, avoid injuries, and continue doing everything they love:

1. Keep Moving

You’ll often hear me say: “You don’t get stiff because you get old, you get old because you get stiff”.One of the best ways to stay active and mobile as you age is to keep moving. Well what if you have something like arthritis? Remember that arthritis is normal. It happens to everyone as they age and it’s rarely a reason to stop doing your favorite activities.

In fact, research has shown that activities like running, when done consistently and with proper form, actually prevents knee arthritis. Arthritis worsens when you don’t move. And common “injuries” such as meniscal tears and bulging discs are more likely to occur in arthritic joints. But the more active you stay, the less likely you are to be impacted by ailments such as these, and the better your joints will feel. Happy joints will motivate you into staying active.

2. Maintain a Healthy Diet

Both osteoporosis and heart health become bigger concerns as we age, and what you eat can have a direct and positive influence. With osteoporosis, your risk of injury, especially from a fall, becomes greater. Greens like kale, spinach, and arugula are awesome for your bones, along with citrus fruits, fish, and nuts. These foods help your bones stay strong and durable.

According to Health magazine, “The risk of a heart attack climbs for men after age 45 and for women after age 55.” As you enter middle-age, increasing the presence of foods like unsalted nuts, unprocessed oatmeal, raisins, blueberries, and even dark chocolate (over 70% cacao) can help keep your heart healthy. Before making any drastic changes to your diet, especially if you’ve got comorbidities such as diabetes or kidney disease, you’ll want to check with your doctor or dietician. But otherwise, paying attention to your diet can have a big impact on how healthy you keep your heart and bones, which will motivate you in staying active and mobile.

3. Work on Your Balance

Balance is one of the first things to go as a person gets older, and it’s one of the most crucial factors in fall prevention. Slips and falls due to poor balance can lead to broken bones and fractures, which become more common and harder to recover from as you age. But if you’re intentional about improving your balance when you exercise, it’s not too late to improve it.

While there are many great balance-exercises you can do at home, I always recommend incorporating balance strategies with movement and activity. Because rarely do we fall when just standing still. Try standing on one leg when you brush your teeth, place one foot up on a stool when washing dishes, walk around on your toes and heels during commercials. These are really easy strategies to incorporate into your daily living. And of course, activities like walking regularly, Thai Chi and Yoga are also great to promote good balance – while also keeping you active.

4. Strengthen Your Core

Having a strong core is beneficial at any age, but especially as you get older. Strong abs, hips and buttocks (all part of your core) help you to sit and stand more upright, prevent back and neck pain, and will help you feel stronger and more confident in just about everything that you do.

One word of caution, however, when it comes to core training is to pay special attention to your form and posture. Ironic, right? Since core training is supposed to help those things… But I can’t tell you how often I see folks (especially over 50) begin a new core training program and then call us 4-6 weeks later because they’ve suddenly hurt their back.

If you’re over the age of 50 – and you haven’t exercised in a while – I highly recommend engaging the help of a qualified professional who can guide you through exercises that are appropriate for your fitness level as well as keep a close eye on your form and technique when crunching those abs and working those planks.

5. Educate Yourself

Knowledge is power, and lack of it, is one of the biggest reasons I see people decreasing their activity levels as they age and getting injured.

People think that ailments like arthritis, bulging discs, or a torn meniscus are reasons to decrease or cease certain activities. Not true. Most of the things I just mentioned are normal occurrences as we age, and having them show up on an Xray or MRI is not a reason to change something you’ve been successfully doing for years.

Staying active and mobile actually helps these problems. If you’ve got pain, that’s a different story.

Talk to an expert who can help you figure out what’s going on, so that you can quickly get back to your activities and not make your pain worse.

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 info@cjphysicaltherapy.com.

Want to lose weight in the New Year? Don’t let knee or back pain get in your way.

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If you google “Top 3 New Year’s Resolutions” – you’re sure to find “losing weight” as one of them. While I’m not a dietician or nutritionist, I know that the majority of weight loss has to do with what you eat. However, exercise plays a role too, and that I am an expert in. 

Exercise stimulates endorphins and makes you feel better all around. The better you feel, the easier it will be to stay motivated about your weight loss goal.

Exercise also helps you burn more calories – which certainly isn’t going to hurt your weight loss journey.

But if you’ve got unchecked knee or back pain, not only will you find it challenging to exercise, you are going to be more stressed about it. Stress increases cortisol which interferes with your ability to manage weight. And if you can’t exercise at all because of pain, that will make it even harder to manage stress, never mind your weight. You can see how this vicious cycle from unwanted knee and back pain could completely derail your New Year’s goals.

Here are four tips to help you not let knee or back pain get in the way of your weight loss in the New Year:

1. Mobility Before Stability

Your muscles can’t function at their best if you don’t have optimal joint mobility. In other words, you don’t want to strengthen around a joint that isn’t moving at its best, or you’ll encourage compensation. If your nagging back or knee pain is due to inadequate mobility, you’ll run into problems. You will be in more pain if you suddenly increase your exercise or activity level. We saw this happen at the beginning of the pandemic. People started walking and exercising more and we saw a huge influx of unexpected back and knee pain as a result. Their joints weren’t accustomed to moving so much and it highlighted the lack of mobility and compensations. Don’t let the same thing happen to you. Make sure all of your joints, including your spine, can move fully and freely without any pain before you begin a new exercise program.

2. Pace Yourself

It’s very tempting to go “all in” on your new exercise or weight loss goal… but remember… the tortoise (not the hare) won the race. It’s important to not beat yourself up if you’re not seeing immediate results. If you’ve been out of shape for a while and doing something completely new, expect to be sore. But if you’re limping around for days or experiencing sharp pain in your back or knee, there is a chance you overdid it or worse case injured yourself.

My general rule of thumb is to monitor your soreness on a scale of 1 – 10. I tell my clients to not let their pain go above a five when they are pushing themselves or returning to an exercise they haven’t tried in a while. If you find that your pain level goes above a 5, or persists at that level (or higher) for more than a day, there’s a chance you’re overdoing it and setting yourself up for an unwanted injury. When in doubt, listen to your body. And if you’re not sure what it’s saying – enlist the help of an expert.

3. Stay Hydrated

Most people don’t drink enough water during their regular day, never mind when they increase their activity level. Drinking lots of water has two great benefits: It will give you the extra hydration you need if you’re planning to be more active; and it will help you lose weight by curbing your appetite. Some additional benefits of staying hydrated include increased muscle strength and stamina, more lubrication in your joints, more supple skin, better cardiovascular function, and improved energy and mental alertness. One really easy tip to jumpstart your day is to begin with 10 oz of water first thing upon waking. And a good rule of thumb when you’re trying to stay adequately hydrated is to drink at least half your body weight (in ounces) of water every day.  

4. Get Assessed by a Mechanical Pain Expert

If you’ve got nagging back and knee pain, see a mechanical pain expert before you begin your new exercise routine. Your first thought might be to go see your medical doctor. However, it’s important to understand how different medical professionals assess different problems. Medical doctors are trained to screen your whole body and typically rely on imaging to make their diagnosis. This is a great approach if you’ve had an accident or trauma. Or if you are presenting with what could be a serious pathology. But for 80% of musculoskeletal pain – including knee and back pain – X-rays and MRI’s are overkill.  They put you at risk of being led down a path of unnecessary referrals, treatments, and procedures. They will definitely put you at risk of being told not to exercise at all.

A mechanical pain expert, on the other hand, is trained to assess your pain with movement tests – not imaging. This is going to reveal a much more realistic picture of what you can and can’t do. It will also reveal what movements will make you better or worse. This allows you to go into a new exercise routine with a more informed approach. Also, with a plan to exercise around your pain and make it better.

Is exercising and losing weight is part of your New Year plan? If so, I hope these tips help you go into 2023 with confidence. If you’ve got lingering or unwanted knee or back pain that’s not going away on its own – get it checked.

 

Are you local to Portsmouth, NH? – CLICK HERE to speak with one of my specialists. We will ask you about what’s been going on – and see if we would be a good fit to help!

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, or request a free copy of one of her guides to back, neck, knee, or shoulder pain, email her at info@cjphysicaltherapy.com.

Medicare cuts

Medicare cuts coming in Jan. Why you should pay attention.

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On Nov 1st, the Federal government issued a final ruling that’s going to result in Medicare cuts of 4.5%. In an already dysfunctional and overcrowded healthcare system – this is going to be a problem for you (the consumer) – and here’s why…

Healthcare is ultimately a business. And its goal is to make a profit. Revenue and profit come from things like procedures, tests, images, and surgery – not from disease prevention and keeping people healthy.

What does that mean for you?

Health care specialities such as orthopedic surgery, neurology, and gastroenterology (for example) – those that are procedurally-driven – generate higher revenues and get paid more for their services.

On the flip side – disciplines like primary care physicians, rehab therapies (like physical therapy), and endocrinologists (those that manage chronic conditions like diabetes and osteoporosis) – get paid less.

The consequence is that the disciplines who actually need more time with you- so they can get to know you and your lifestyle – because that’s what is required to give you a good strategy for disease and injury prevention- are forced to do more work for less.

Eventually, something has to give…

Family medicine doctors have to see patients every 10 minutes and that’s if you can even get in to see them in a timely fashion. Physical therapists have to see multiple patients per hour, resulting in 12-16 patients per day.

These caseloads and demands are not supportive of a health care practitioner truly getting to know you as a person, what your concerns are, or what your particular lifestyle and burdens are. (A recent commentary by Shirlene Obuobi, MD in the Washington Post illustrates this dilemma quite well.)

These are all critically important factors if you want to get effective treatment and advice that’s going to match your needs and deliver the outcome you want.

The consequence is sub-par preventative care. And you risk unnecessarily getting shuffled off to the “specialist” who uses fancy tests and procedures (instead of getting to know you and asking questions) to make (often costly) decisions about your health.

Now, my intention here is not to paint specialists who use procedures and tests as their norm of examination as the “bad guys”.

The problem is you, the patient, is getting pawned off on them too soon because the people who are meant to protect you and help you defend against disease and injury are getting crushed (and not valued) by the health insurance companies.

Medicare tends to be the leader and everyone else follows suit. If these 2023 cuts go through, commercial insurers will be next.

So what can you do?

First, you must do everything in your power to become educated about health and wellness. Then, you can prevent disease and injuries on your own.

This may require hiring certain, key, preventative health care professionals to guide you – such as getting your own dietician, your own physical therapist, and your own mental health professional. Ironically, we already do this without even thinking about it when it comes to our dental care.

Why wouldn’t we want to do this with other aspects – like digestive, mental, and musculoskeletal health?

Health insurance companies add red-tape when it comes to accessing these services. An example is requiring a referral. Referrals that our already overburdened primary care physicians don’t have time to give. This leads me to my second recommendation. Start thinking outside the box. Be willing and able to invest in the health care you both desire and need.

Going outside of insurance and paying out of pocket for preventative care services is not as expensive as you think. Your options could open up exponentially. Especially if you budget and plan for it. At some point, it’s not going to be in your favor to rely on your health insurance to fund all your healthcare needs anymore. It’s clear they’re not interested. Instead, look at your finances and start budgeting.

One of the best ways to do this is to open up a health savings account. If your health plan doesn’t allow for that, then open up a separate savings account to save on your own. More and more practitioners are ditching insurance – if not leaving their respective professions altogether. Do you want to stay out of the hospital? Or big corporate health care systems and see someone private who has the time to care about you? You will have to pay. Personally, I believe this is the way to go but I understand it’s not for everyone.

However, with some planning and foresight, it could be.

I hope things do eventually change for the long-term. Stay educated, take control over the administration and funding of your health care in the short term. This is a far better alternative than heading to Washington and fighting Congress on your own.

Are you local to Portsmouth, NH? CLICK HERE to request a Free Discovery Session with us – we’ll ask you what’s been going on – and see if we’re the right 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 get in touch, or request a free copy of one of her guides to back, neck, knee, or shoulder pain, email her at info@cjphysicaltherapy.com.

Active and Mobile

Five Easy Ways to Stay Active and Mobile this Thanksgiving

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Thanksgiving is one of my favorite Holidays and it’s right around the corner. Rest and relaxation might be top of mind for you. But, it’s still important to stay active and mobile throughout the day. 

Our spine and joints don’t like to be sedentary for prolonged periods. And that’s especially true if you’ve got arthritis, back or knee pain.

You may not notice any pain while you’re sitting or relaxing, but you will pay for it the next day if you don’t find ways to keep moving.

So here are five very easy ways to help you stay active and mobile this Thanksgiving:

  1. Interrupt Your Sitting.

Our bodies were not designed to sit for prolonged periods, so getting up frequently is an easy way to not only incorporate movement throughout your day, but to help keep away back and knee stiffness. I recommend standing up at least once every 30 min.

This could be a fun assignment to give a young child. Make them accountable for watching the clock and remind you to stand up. This is quite possibly the easiest and most effective strategy to keep your knees, hips, and spine from getting painful and stiff throughout Turkey Day.

  1. Do a Turkey Trot.

Thanksgiving Turkey Trots are a popular event in most towns and it can be a really fun event for the whole family. Turkey Trots are typically 5K’s – or 3.2 miles. If you’re not able to sign up for an actual race, grab your friends and family and create your own Turkey Trot within your neighborhood.

If you can’t coordinate a time to do this in a group, take a virtual trot together and stay connected via your smartphone. Either way, whether you walk or jog, it will feel great to get your Thanksgiving Day started with lubricated joints and blood flowing. 

  1. Stretch During Commercials.

Whether it’s the Macy’s Day parade, football, or both – it’s easy to find yourself sitting for hours on a soft sofa or recliner. A very easy way to keep yourself from sitting or slouching too much and to incorporate some healthy movement into your day is to get up during commercials.

It’s the perfect opportunity to do a quick 2 min exercise or stretch.  It doesn’t have to be complicated. Choose from a quick set of squats, heel raises, planks, or back stretches. You can alternate through these during each commercial break and your body will thank you for it.

  1. Walk Your Dessert Off.

Just because you did that Turkey Trot in the morning doesn’t mean you have to be done for the day. Rather than feeling like you need to skip dessert – just plan to walk it off afterwards.

Walking is one of the best and most natural exercises you can do. And it gives you many of the same benefits of running (only slower).

Walking is very functional, and it’s good for your hips, back and knees. Since we tend to sit and bend so much during the day, walking is a very natural and active way to get some much needed lengthening and stretching into our bodies before we settle in for the evening. 

  1. Help With Cleaning Up.

Don’t be shamed into “just sit down and relax” because you’re a guest. Helping with clean-up (or set-up) is an easy and effective way to keep moving during your Thanksgiving Holiday.

Not only will your Thanksgiving host love you – but your body will too.

If you’re suffering from back problems, be careful bending and leaning over – especially if it’s repetitive – when you’re collecting or washing dishes. But otherwise, carrying heavy plates, moving chairs, and wiping down tables can burn quite a few calories and it’s good for your body.

There you have it – if you don’t want your Thanksgiving Day to be sedentary – you now have five easy ways to stay active and mobile.

I hope you have a wonderful Holiday and get to spend it with those you love most.

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, or request a free copy of one of her guides to back, neck, knee, or shoulder pain, email her at info@cjphysicaltherapy.com.

work out

Why More People are Paying out of Pocket for Healthcare…even during an economic downturn

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More People are Paying out of Pocket for Healthcare…even during a recession

If you’ve ever had an injury or dealt with chronic pain, you’ve probably followed a pretty traditional course of action to address it that might have looked like this:

  • You went to your primary care doctor and they sent you to the lab for x rays, prescribed medication, or both.
  • You may have gotten a referral to a specialist or even a surgeon.
  • You went to that appointment and were either told that you needed surgery or that you needed to modify your physical activity and avoid certain activities in order to not exacerbate the problem.

Basically, you were thrust into the assembly line that has become “modern healthcare”.

But did you know that you could bypass all of this hassle – and get faster results – by going directly to a physical therapist?

Physical therapists are trained to diagnose your problem and provide a fully customized treatment option. One that doesn’t involve prescription medications or procedures.

In almost all states (including NH) you don’t even need a prescription to see a physical therapist.

The problem is that for many people, traditional physical therapy has not produced the results they are looking for.

Physical therapy DOES work. But what often doesn’t work is the model of care.

There have been many limitations insurance companies have placed on reimbursement over the years. Most traditional physical therapy clinics (those that take insurance) have been forced to see more patients. Just so they can pay the bills and keep the lights on!

Additionally, insurance companies and healthcare have essentially taken over your care.

They decide who you can see, what type of treatment you will get, and how many visits you are allowed to have.

These decisions are being made by someone who’s never even spoken to you, met you, or actually looked at you.

Because of this, “physical therapy” has gotten a bad reputation and a lot of people find that it’s a waste of time, or that it consists of just a bunch of exercises.

It’s not the physical therapist’s fault, it’s the insurance company’s fault.

The good news is that you’ve got options and alternatives when it comes to taking care of your back or knee pain.

You don’t want to be prescribed medication and you don’t want to deal with procedures like injections or surgery. Or you don’t want to go to traditional physical therapy and feel like you’re wasting your time. The answer is to go outside of your insurance and pay out of pocket.

This is known as going “out of network”.

More people are doing it because they are fed up with the traditional models. Models of healthcare and physical therapy that don’t give them the results they are looking for.

But isn’t that expensive? Not at all, and it really depends on what you value.

For me, and for most of the folks that we work with, it’s far more costly to live with chronic back pain. You have to miss out on activities you love, and end up with a surgery you never even wanted.

It’s also far more costly to spend years going to weekly chiropractic and massage therapy appointments. Just so that you can function and manage your pain.

When it comes to musculoskeletal problems, you NEED a physical therapist in your corner and as part of your healthcare team.

But it can’t be the traditional kind where all you get is cookie cutter treatment plans. Physical therapists who don’t contract with insurance companies are able to spend more time with you. Allowing them to create a truly customized plan of care.

We focus on getting to know you and your body. Not what paperwork needs to be filled out for your next healthcare insurance authorization.

Our clients like this model because they get long-term success instead of short-term pain relief. Our therapists like this model. They are free to use their brains and actually do what they were trained to do.

Everyone should have their own, personal physical therapist to call and come see anytime you need. Just like you would a chiropractor, dentist, doctor, or massage therapist.

The only way to do this, is to go outside your insurance. If you are curious about whether or not this model of physical therapy is right for you just give us a call!

It’s not for everyone, but more and more people are finding that it is.

Most of the folks we meet and work with say: “I wish I had found you first”.

If this is something you are interested in – or are seeking more information on – CLICK HERE to speak to one of my specialists.

They will give you all the information you need to make the BEST decision for YOUR health. Whether that’s working with us or not!

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, or request a free copy of one of her guides to back, neck, knee, or shoulder pain, email her at info@cjphysicaltherapy.com.

tight hips

Two Reasons People Avoid Exercise Over Age 50

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Should you truly “avoid exercise” once you’re over 50?

Over the course of my career, I’ve worked with many folks over the age of 50 who are enjoying the same activities they did in their 40’s – including surfing, playing tennis, hockey, running, hiking, etc. – so the short answer is “No”. None of these activities are considered “easy on the joints” – and yes, you might have to make some modifications to continue enjoying them – but you certainly don’t have to avoid exercise if you don’t want to.

So why is it that some folks see age as just a number, whereas others see age as a time to slow down and stop doing certain things? 

Once you’re over 50, the two most common reasons I see people avoiding activities they love is because

1) they fear pain could be causing damage to their body and

2) they were simply told to by a medical professional. 

  1. Fear that pain could be causing damage 

When it comes to musculoskeletal pain, the pain itself is typically not the biggest concern for most. People are willing and able to tolerate a certain amount of pain at the expense of doing what they truly love. We do it all the time in our 20’s or 30’s. But as we age, fear starts to set in when we’re in pain. We naturally become more cautious with activity and begin to question what the pain could be doing to our bodies. Plus, as you get older, it becomes harder to recover from injuries, leading some to rationalize for themselves that it’s better to just avoid certain activities altogether because it’s “safer” than getting injured.

So does pain mean we’re doing damage? Not necessarily. Pain is simply a signal from your brain that it wants you to pay attention to something. You shouldn’t ignore it, but you don’t have to fear it either. Oftentimes, pain just means you might have to adjust or modify something. Once you understand what your pain is telling you – you can take appropriate action. This is one of the secrets to being able to continue your favorite activities well beyond your 50’s. Learn how to “talk” to your pain.

  2. A medical professional told you to avoid exercise 

When we’re younger, we’re more likely to address pain with a wait-and-see approach. But as we age, pain becomes a bigger concern and we’re more likely to seek professional medical help sooner. While this would seem prudent, the problem is there are a lot of well-meaning medical professionals out there who aren’t always up to date with the latest research. The consequence? Mixed messages and “old school” advice for many of their patients. 

For example, many doctors have come to rely on images (X-rays and MRI’s) to base their diagnosis of musculoskeletal pain and subsequent treatment plan/recommendations. If your X-ray shows “bone on bone” arthritis, they start talking about joint replacements – and/or tell you to stop doing any activity that could “damage” your joint further. But the current research disputes this line of thinking, and says 70-80% of all musculoskeletal problems (even when you’re over 50) can be solved without a procedure or surgery. How your pain behaves is what matters most. Not your age, arthritis, or images.

Here’s a real life case study that illustrates what I’m talking about.

Not too long ago, I met a 55-year-old woman (we’ll call her Kate). She was having knee pain that interfered with her hiking and running. She was told by her orthopedic surgeon that knee replacement was her only option. This was because of the “bone-on-bone” in her knee. Kate questioned the knee replacement and asked if she could wait. Her doctor’s response was to scale back on activity and stop running and hiking altogether. But just because Kate’s X-ray showed osteoarthritis in her knee, it doesn’t mean it’s the cause of her knee pain. Research tells us this. It’s entirely possible that Kate’s knee pain is due to something other than her “bone on bone” arthritis.

Did she really need surgery? And did she really need to stop running and hiking?  If she underwent a knee replacement without being sure if arthritis is truly the main cause of her knee pain, she not only risks unnecessary surgery, but would also be set back several months for recovery.

First, inactivity is one of the worst things you can do for arthritis.

People who stay active with weight-bearing activities are shown to have less arthritis than those who avoid doing things that compress their joints. Second, during Kate’s movement exam, we were able to quickly turn her knee pain “off” and then “on” again. That means her knee pain could not be solely due to the arthritis in her knee – because you can’t reverse “bone on bone” arthritis with movement and certainly not that quickly.

You can, however, successfully address a mechanical joint problem with movement – which is exactly what was happening. Mechanical problems in your spine or joints won’t show up on X-ray. So you don’t want to rely on images alone to make decisions about your pain – and certainly don’t rely on images alone to decide if you should have surgery or not. 

If you’re getting older, know that age related changes like arthritis are normal and nothing to be afraid of. Pain is also normal. It’s an important signal that alerts us to take action. It doesn’t always equal damage. Be sure to educate yourself about these topics and ask more questions if you’re told to stop an activity “just because”, or that surgery is your only option because of an image.

Do you avoid exercise because of back, knee, hip, shoulder, or ankle pain?

 Let us help you get back to it! Request a FREE Discovery Call with my team. It’s a no obligation call to figure out 1) if we can help you and 2) are you a good fit for what we do.

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 Knee Pain Free Report CLICK HERE  or to get in touch email her at info@cjphysicaltherapy.com .

Common Pickleball Injuries and what to do

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If you haven’t heard of pickleball yet, odds are good you will very soon. Pickleball is quickly becoming one of the most popular recreational sports in the US, especially in the over 50 crowd, and especially in Portsmouth and all around the Seacoast of New Hampshire. It’s essentially a cross between tennis, racket ball, and ping pong. The court is smaller than in tennis and the net is set lower. People love pickleball because it’s a great way to not only get exercise – but to socialize and meet new friends.

But like any other sport, injuries happen. And because injuries become more significant and harder to rehabilitate as you get older – it’s important to have an awareness about the common injuries that tend to occur in pickleball players and what you can do to prevent them.

Here are four of the most common injuries I see in Pickleball and what you can do:

 

1. Rotator cuff strains

Your rotator cuff is a group of muscles in your shoulder that play a critical role in both stability and mobility of your shoulder joint. Because pickleball involves repetitive swinging – your shoulder is at risk for overuse injuries and strains. To help minimize the risk of rotator cuff injury, it’s important to ensure that you have good mobility in your shoulder joint, and good mid-back or scapular strength. Your scapula is also called your shoulder blade – if your scapular muscles are weak – then your rotator cuff might be tasked with extra work or strain. The more mobile your shoulder is, and the more balanced the strength around your shoulder joint is, the more effective your rotator cuff will be when playing a repetitive sport like pickleball.

2. “Pickleball” elbow

This is pretty much identical to tennis elbow – known medically as lateral epicondylitis. It causes pain and tenderness on the side of your elbow or forearm – and happens due to overuse of your forearm muscles – typically due to poor mechanics above, below, or in the elbow itself. To prevent this, you want to make sure the areas above and below your elbow joint are strong and stable. Your shoulder needs to be both strong and mobile for when you swing – otherwise your elbow will compensate and try to help out. Your wrist needs to be stable when holding the racket – or your elbow will need to kick in and try to help. The ligaments and muscles around your elbow aren’t designed to do the job of both your shoulder and your wrist – so if you don’t give these areas some love – you could end up with pickleball elbow.

3. Ankle sprains

Because there is a lot of pivoting and starting/stopping directions during pickleball – it’s easy to sprain your ankle if you’re not careful. Most ankle sprains occur from rolling on the outside of your ankle. This results in bruising, pain and swelling of the ligaments along the side of your ankle. While this injury does heal over time, it can often result in chronic weakening or scarring of those ligaments as well as tightness in your ankle joint – which only makes you susceptible to future ankle sprains. It’s best to make sure you have a good warm-up before you play. One that conditions your ankle and feet for quick stepping and flexibility. You also want to make sure you have strong hip muscles. If your side hip muscles aren’t strong and helping you stay stable in your pelvis – your ankle will take the brunt – and you’ll be more likely to sprain it.

4. Achilles tendonitis

Your Achilles tendon is a very strong, thick tendon that connects your calf muscle to your heel. It’s responsible for generating a lot of power to help you spring off your foot and jump. Its power is generated from its ability to stretch and then contract. Therefore, your ankle needs to have good mobility in order for your Achilles tendon to do its job. If your ankle is stiff and tight, you could be at risk for developing Achilles tendonitis. One other consideration is the strength of your glutes (or butt). Calf muscles love to compensate for weak gluteal muscles. If that happens over and over, they become tight and can put extra strain on your Achilles tendon – since they are connected. So make sure your butt is strong and your ankle is mobile in order to help prevent this common pickleball injury.

If you’re a pickleball lover – or perhaps wanting to get into this popular sport for the first time – I hope these tips help you to become more aware of what you can do to protect yourself from injury.

Ready to get help with your pain or injury?

Request to speak to one of my specialists to see if we would be the right fit to help you get out of pain. CLICK HERE to request a Free Discovery with one of my specialists.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH. 

 

Tips to Fix Morning Back Pain

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Morning Back Pain? Things you can do.

One of the most common complaints from chronic back pain sufferers is back pain first thing in the morning.

For some folks it rears its ugly head on occasion and appears out of nowhere – as if they’ve thrown their back out. For others it’s like ground-hog-day – they go to bed feeling great but wake up every morning feeling stiff and achy. 

Why does this happen? Shouldn’t your back feel better after a good night’s sleep?

Back pain impacts people in different ways. Both the location of your pain as well as the time of day you feel your worst can be indicators of where your back pain is coming from and what’s going on.

Some of the most common causes of morning back pain include:

  1. Poor sleeping position
  2. A crappy mattress
  3. Bulging discs

Let’s go through each one and talk about tips to help morning back pain.

1. Poor sleeping position

The sleeping position that aggravates you is going to depend on the underlying cause of your back pain. Sometimes sleeping on your back with legs elevated is what makes your back feel worse in the morning – even if it feels amazing while you’re in this position.  For others, sleeping on their stomach is the thing that wreaks havoc on their spine. 

The most back-friendly position is to sleep on your side. Side-sleeping allows you to put your spine in a neutral position – which is where you get in the least amount of trouble.

It’s really challenging to achieve a neutral spine when you’re on your back or stomach.  If it bothers your hips or shoulders to sleep on your side – I recommend placing a pillow under your waist as well as your head – and if needed – also one between your thighs.

2. A Crappy Mattress

Over the course of my career, I’ve probably been asked at least 1000 times what the best mattress is to sleep on. The answer is “it depends”. Your most important concern should be to find a mattress that you feel comfortable on and that gives you the best night’s sleep. This is different for everyone. Some prefer soft and plush, while others prefer firm and supportive.

But here’s the thing – if you don’t have an underlying back problem then the surface you sleep on will be irrelevant. In most cases, I find that when a mattress aggravates your back, it’s a sign that you’ve got a back problem brewing that needs some attention.

That being said – for those that do suffer from generalized, chronic back pain – a firmer, more supportive mattress is going to be your best bet.

3. Bulging Discs

This is the most common reason I see for morning back pain.

Your vertebral disc has three primary functions:

  1. Absorb shock
  2. Help hold the vertebrae of your spine together
  3. Contribute to the mobility in your spine

The interesting thing about vertebral discs is that they are made up primarily of water.

Over the course of a normal day – and over the course of life – your discs will compress and decrease their water content. At night, your disc literally re-hydrates and can gain up to 17-25 mm of height. While this may be beneficial to someone who’s arthritis is to blame for their back pain, it is not beneficial for someone suffering from a bulging disc.

Remember when I mentioned that your disc is partially responsible for mobility in your spine? When you have a building disc – that bulge restricts your mobility. If it fills up with fluid overnight – you’re going to wake up feeling a lot more restricted and in a lot more pain.

Unfortunately, there is no quick fix I can reveal for you on this one. The best advice I can give you is that if you’re waking up every morning in a lot of pain and you’re afraid to move – there’s a good chance you’re suffering from bulging discs, and you should see someone who can help you with this.

If you’re waking up every morning with back pain…

then hopefully this information helps you have a better understanding as to why it might be happening. Although a crappy mattress could be the reason, I caution you not to default to that. More often than not, there’s an underlying problem in your back that needs to be addressed.

But the good news is that 80% of the time there is a natural, movement-based solution that can address your back pain successfully without relying on pills or procedures.

Are you experiencing back pain and looking to get help without pills or procedures?

Request to talk to one of my specialists to see if we would be the right fit to help you get out of pain. CLICK HERE to request a Free Discovery with one of my specialists.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH. To get a free copy of her Guide to Easing Back Pain and Stiffness – click here.