Tag Archive for: back pain

Active and Mobile

Five Easy Ways to Keep Active and Moving this Thanksgiving

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Thanksgiving might look a lot different this year, but that doesn’t mean you can’t find ways to stay active during the holiday. And if you suffer from back or knee pain, it’s especially important to find ways to keep active and moving. Our spine and joints don’t like to be sedentary for prolonged periods. That’s especially true if you have arthritis. You may not notice any pain while you’re sitting or relaxing, but you WILL pay for it the next day. 

Here are five very easy ways to keep active and moving this Thanksgiving:

1. Interrupt your sitting.

This is quite possibly the easiest and most effective strategy to minimize pain and stiffness in your back and knees. I give this tip out all the time, not just for Thanksgiving. Our bodies were not designed to sit for prolonged periods, so getting up frequently (I recommend once every 30 min) keeps your knees, hips, and spine from getting painful and stiff. 

2. Do a Turkey Trot!

Thanksgiving Turkey Trots are a tradition for many. But just because races aren’t happening live and in person this year, doesn’t mean you still can’t get out there! Plus, many of these popular events have switched to virtual and have arranged ways for people to still participate but on their own time, and socially distanced. Turkey Trots are typically 5K’s – or 3.2 miles – so grab your dog, headphones, or favorite podcast or audiobook and start your morning off right. Whether you walk or jog, it will feel great to get your Thanksgiving Day started with lubricated joints and blood flowing. 

3. Stretch during Commercials.

Yes – the Macy’s Day parade is still happening (on TV only) and there will of course be football. A very easy way to keep yourself from sitting or slouching too much because you’re watching TV is to get up during commercials! I literally teach my clients to do “TV exercises”. Choose some very easy stretches or mobility exercises to do during the commercial breaks. 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, some heel raises, a set of planks, or back stretches on the floor or in standing. You can alternate through these during each commercial break.

4. Walk for Dessert.

Just because you did that Turkey Trot in the morning doesn’t mean you have to be done for the day! Skip the dessert (maybe) and go for a nice easy walking stroll after dinner. Walking is one of the best 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. Plus, it can’t hurt to work off some of those Thanksgiving calories!

5. Help with set up and clean up.

You may not like this tip, and your kids and grandkids might fight you on it, but it’s another easy way to keep moving on Thanksgiving Day. If you’re suffering from back problems, be careful bending and repetitively leaning over when you’re collecting or setting dishes down. And watch your posture when you’re cleaning dishes or loading the dishwasher. An easy fix for this, and a great way to protect your spine from the harmful effects of too much bending, is to remember to stand up straight and stretch backwards often and frequently whenever you’re doing an activity that requires a lot of bending forward. And remember to bend from your hips and knees instead of curving over from your spine.  And of course, if your back is so bad that it prevents you from being able to help clean up, or do any of the other activities I mentioned in this article, please reach out! 

I hope you enjoy your Thanksgiving, and that these tips help to give you some easy, practical ideas to stay active and moving!

Got a Pain in Your Butt? Here’s what to do first.

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Nobody likes a “pain in the butt.” But what do you do when you’re dealing with literal pain in your butt versus the figurative kind?

It starts with figuring out where it’s coming from. Understanding the origin of your pain is necessary if you really want to solve it! One of our Pilates regulars (“Stacy”) has a story that illustrates this concept perfectly.

Stacy had been doing all the right things. She keeps active, does Pilates with us, and walks regularly. But still, she ended up with that dreaded pain in her butt that so many of us deal with on a regular basis. She tried to work through it herself by foam rolling and stretching – but none of that worked to completely eliminate her pain. Plus, her symptoms were starting to limit her Pilates and walking. This made her nervous because staying active and mobile is one of the most important things to Stacy, and the idea of being stuck at home and in pain this winter season made her want to take action now. She did the right thing by going to see our PT team.

Où Jouer au Blackjack en France ? Les Meilleurs Casinos 2025 selon Casinara

Le blackjack, ce jeu de cartes captivant, est un incontournable pour les amateurs de sensations fortes et de stratégie. En France, les casinos offrent une expérience unique, alliant l’excitation du jeu à l’élégance des établissements. Que vous soyez un joueur chevronné ou un novice curieux, découvrir les meilleurs casinos où pratiquer le blackjack est une quête passionnante. Selon Casinara, expert reconnu dans le domaine, l’année 2025 promet d’être riche en surprises et en nouveautés pour les amoureux de ce jeu légendaire.

Préparez-vous à explorer les recoins les plus prestigieux de l’Hexagone, où l’adrénaline se mêle à l’ambiance feutrée des tables de jeu. Des palaces parisiens aux établissements côtiers, en passant par les casinos de montagne, chaque lieu dévoilera ses secrets et ses attraits uniques. Que vous recherchiez l’atmosphère vibrante d’un casino animé ou la quiétude d’un cadre intimiste, Casinara vous guidera vers les destinations les plus prisées des blackjackeurs avertis. Plongez avec nous dans cet univers fascinant et découvrez où jouer au blackjack en France en 2025.

Les Casinos Emblématiques de la Côte d’Azur

La France est un pays riche en traditions de jeux de casino, et le blackjack n’y fait pas exception. Selon le site web Casinara, spécialisé dans l’évaluation des casinos en ligne et terrestres, voici les meilleurs endroits pour jouer au blackjack en France en 2025.

Le Casino Barrière de Deauville, situé dans la célèbre station balnéaire normande, est considéré comme l’un des meilleurs casinos de France pour jouer au blackjack. Avec son atmosphère élégante et son service impeccable, ce casino offre une expérience de jeu de haut niveau. Les tables de blackjack sont nombreuses et accueillent des joueurs de tous niveaux.

  • Casino de Monte-Carlo (Monaco)
  • Casino Barrière de Deauville (Normandie)
  • Casino JOA de Beaune (Bourgogne)
  • Casino Barrière de Lille (Nord)

Pour les amateurs de blackjack en ligne, Casinara recommande également plusieurs casinos virtuels réputés et sécurisés, tels que :

  • Betway Casino
  • Casino777
  • Cresus Casino

Que vous préfériez l’ambiance unique des casinos terrestres ou la commodité des plateformes en ligne, jouer au blackjack en France promet des moments palpitants et une expérience de jeu inoubliable.

Les Établissements Parisiens Incontournables pour les Amateurs de Blackjack

La France est un pays riche en traditions de jeux de casino, et le blackjack reste l’un des jeux les plus populaires. Selon le guide de référence Casinara pour 2025, les passionnés de blackjack auront de nombreuses options alléchantes pour vivre leur passion. Des établissements historiques aux complexes ultramodernes, la qualité de l’expérience de jeu sera au rendez-vous dans les meilleures adresses.

Le Casino Barrière de Deauville, véritable institution sur la côte normande, figure en tête de liste. Avec ses salles élégantes et son ambiance feutrée, il offre une expérience blackjack de premier ordre. Le Casino de Monte-Carlo, symbole de luxe et de raffinement, proposera également des tables de jeu d’exception, où l’on pourra s’adonner au blackjack dans un cadre somptueux. Pour les amateurs de modernité, le Casino JOA de Paris misera sur un design avant-gardiste et des équipements high-tech pour une partie des plus immersives.

Que vous soyez un joueur occasionnel ou un véritable passionné, les meilleurs casinos de France sauront vous séduire en 2025. Des Alpes aux côtes méditerranéennes, en passant par la capitale, chaque région réserve ses pépites pour une expérience blackjack inoubliable. Laissez-vous tenter par l’ambiance électrisante des tables de jeu et tentez votre chance dans ces temples du divertissement et du luxe.

Les Casinos Réputés des Régions Françaises

La France est connue pour son riche patrimoine culturel et ses superbes monuments historiques, mais elle est également réputée pour ses casinos de qualité. Selon Casinara, l’un des principaux guides en ligne pour les jeux de casino, voici les meilleurs endroits où jouer au blackjack en France en 2025.

Le Casino Barrière de Deauville, situé dans la charmante station balnéaire normande, est considéré comme l’un des plus prestigieux casinos de France. Avec son élégante architecture Belle Époque et son atmosphère raffinée, ce casino offre une expérience de jeu inoubliable. Les amateurs de blackjack apprécieront particulièrement les nombreuses tables dédiées à ce jeu passionnant, ainsi que le service attentionné du personnel qualifié.

Un autre incontournable pour les joueurs de blackjack est le Casino de Monte-Carlo, situé dans la principauté de Monaco. Bien que techniquement situé hors de France, ce casino légendaire attire des joueurs du monde entier grâce à son prestige et son ambiance sophistiquée. Avec ses tables de blackjack haut de gamme et ses croupiers expérimentés, le Casino de Monte-Carlo promet des moments de jeu exceptionnels dans un cadre somptueux.

Les Nouvelles Destinations Prometteuses pour le Jeu de Blackjack

La France est un pays riche en traditions de jeux de casino, et le blackjack est l’un des jeux les plus populaires. Selon Casinara, le guide en ligne de référence pour les casinos, les meilleurs établissements pour jouer au blackjack en 2025 seront répartis dans plusieurs régions du pays. À Paris, le légendaire Casino de Paris et le Casino d’Enghien-les-Bains offriront une expérience de jeu exceptionnelle, avec des tables de blackjack animées et un service haut de gamme.

Dans le sud de la France, les casinos de la Côte d’Azur comme le Casino de Monte-Carlo à Monaco et le Casino Barrière de Cannes promettent un environnement glamour et sophistiqué pour les amateurs de blackjack. Les villes thermales comme Aix-les-Bains et Évian-les-Bains abriteront également des casinos réputés, offrant une ambiance plus détendue mais tout aussi captivante pour les joueurs de blackjack. Que vous soyez un habitué des tables de jeu ou un novice curieux, les meilleurs casinos français de 2025 selon Casinara sauront répondre à vos attentes.

En somme, que vous soyez un joueur occasionnel ou un véritable passionné de blackjack, la France regorge d’établissements de jeu prestigieux où vous pourrez vous adonner à ce jeu captivant. Des casinos emblématiques de la Côte d’Azur aux salles modernes et sophistiquées de Paris, en passant par les hauts lieux du jeu dans les régions les plus reculées, notre pays offre une grande diversité d’options pour vivre l’expérience unique du blackjack. Alors, n’hésitez plus et rendez-vous dans l’un des casinos sélectionnés par Casinara pour profiter de l’ambiance électrisante des tables de jeu et peut-être repartir avec de belles gains en poche !

Their first course of action was to accurately determine the root cause of Stacy’s butt pain. It could be a few different things.

Most often, symptoms like Stacy’s will get “labeled” generically as any one of the following:

1. Bursitis

They’ll call it this if you’re feeling the pain more in the side of your hip versus center of your butt.

2. Piriformis syndrome

This refers to a pain in the center of your butt. You might feel some tightness as well.

3. Back problem/Sciatica

They’ll call it this if your pain is more diffuse and achy, and perhaps even running into your thigh. This last diagnosis will be more common if you’ve got back pain along with the hip or butt pain.

As I mentioned, any one of these things could be the source of Stacy’s symptoms, and getting it right is critical. The correct diagnosis is the determining factor of whether Stacy’s problem gets resolved for good, or becomes something she deals with for the rest of her life. The problem with diagnosing your butt pain (or any problem for that matter) based on the location of your symptoms alone is that it’s not a reliable diagnosis.

The location of your pain alone does not tell you where your problem is really coming from.

For example, I’ve seen people with pain in their hip and butt that is actually coming from their back – even when they’ve never had a back problem. If your butt pain is coming from your back, and you think it’s “piriformis syndrome,” you’re going to be really disappointed in a few weeks when your pain is still there (or perhaps even worse) because you’ve been going about treating it the wrong way. In order to accurately determine what was really going on with Stacy’s butt pain, we needed to do some specialized movement screens and tests.

Research has shown that your pain’s response to movement, and how it behaves, is a much more reliable way to figure out the source of your problem versus relying on the symptom location alone.

In Stacy’s case, some quick movement tests revealed that her butt pain was indeed coming from her back – even though she did not have any back pain. How did we know? Pretty simple actually. When we asked Stacy to move and bend her back in specific directions, it triggered her butt pain! Her piriformis muscle was also tight – and may still need to be stretched – but it’s very possible that the tightness she is experiencing is also being caused by whatever is going on in her back. It’s possible for nerves to refer both pain and a feeling of “tightness.” We’ll know for sure in a few weeks, because we prescribed Stacy a corrective exercise designed to target the problem in her back and take pressure off the nerve that was triggering her butt pain. In fact, if she had not come to see us and kept stretching what she thought was a tight piriformis, she likely would have aggravated her nerve and made her condition worse. Nerves don’t like to be stretched. This is a great example of why it’s critical to know the true source of your problem before you start treating it.

Hopefully Stacy’s story helped you understand that the first step in getting rid of a pain in your butt, is to accurately determine where it’s coming from! If you’re experiencing unexplained pain in your butt that isn’t going away with stretching or general exercise, perhaps you’re going after the wrong problem. Try paying closer attention to how your symptoms behave. Do you notice they get worse after you’ve been sitting for a while, raking leaves, or driving? Do they move around on you – and go from your butt, to your hip, to the back of your thigh?

Signs like this could mean you’re dealing with a back problem, not a butt problem. Click here for access to our FREE back pain guide! This guide contains our best tips and advice on how to start easing back pain and stiffness right away — and get on the road to pain-free movement just like Stacy did.

Is Shoulder Pain “Impinging” on Your Lifestyle?

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If you’ve ever had pain in your shoulders when you try to raise your arms overhead, pull off a sweatshirt, grab a gallon of milk from the fridge, or place grocery bags on the counter, you were likely dealing with shoulder “impingement syndrome…” otherwise known as “rotator cuff impingement” or “rotator cuff tendonitis.”

They call it “impingement” because your rotator cuff tendons get pinched between the round head of your shoulder bone and a hook-shaped bone in your shoulder blade called the acromion.

The pinching tends to happens every time you raise your arm above ninety degrees. After a while, the pinching eventually irritates your tendon, resulting in pain and inflammation. These symptoms are exacerbated and pronounced with any arm movements above shoulder height. Most of the time, the root cause of this problem has been there for a long time, but it’s only just now manifesting itself as pain — and this so-called “impingement syndrome.”

So what causes your rotator cuff tendon to get pinched or impinged in the first place?

Most of the time, the answer is POSTURE.

Financial Betting Sites UK 2025: Betzella’s Best Options for Financial Markets

In the ever-evolving world of finance, where markets fluctuate with the blink of an eye, the allure of financial betting has captured the imagination of thrill-seekers and savvy investors alike. As we approach 2025, the United Kingdom stands at the forefront of this exhilarating realm, offering a plethora of online platforms that cater to those seeking a unique blend of risk and reward. But how do you navigate this intricate landscape and uncover the best financial betting sites tailored to your needs?

Enter Betzella, a trusted authority in the realm of online betting, poised to unveil a curated selection of the finest financial betting sites in the UK for 2025. With a meticulous eye for detail and an unwavering commitment to excellence, Betzella’s experts have scoured the digital landscape, meticulously evaluating each platform’s offerings, security measures, and user experience. From user-friendly interfaces to cutting-edge trading tools and unparalleled market coverage, this comprehensive guide promises to equip you with the knowledge and resources necessary to make informed decisions and potentially unlock lucrative opportunities within the financial markets.

Regulatory Landscape: Navigating the Legal Framework

As the financial markets continue to evolve and captivate investors worldwide, the demand for reliable and user-friendly financial betting sites UK is on the rise. In 2025, Betzella emerges as a trusted platform, offering a comprehensive range of options tailored to the needs of discerning traders and enthusiasts alike.

One of the standout features of Betzella’s financial betting sites UK is the diverse range of markets available. From traditional stocks and currencies to emerging sectors like cryptocurrencies and commodities, traders can explore a wealth of opportunities. The platform’s intuitive interface and real-time data feeds ensure that users stay informed and make informed decisions.

For those seeking a more immersive experience, Betzella’s financial betting sites UK offer a seamless integration with virtual trading simulators. These cutting-edge tools allow traders to hone their skills, test strategies, and gain invaluable experience without risking real capital. Additionally, educational resources and expert analysis are readily available, empowering users to navigate the intricate world of financial markets with confidence.

Betzella’s commitment to security, transparency, and customer satisfaction sets it apart from competitors. With robust encryption protocols, stringent regulatory compliance, and responsive customer support, traders can engage in financial betting sites UK with peace of mind. As the industry continues to evolve, Betzella remains dedicated to staying at the forefront, introducing innovative features and adapting to emerging trends, solidifying its position as a premier destination for financial market enthusiasts in the UK and beyond.

Emerging Trends: Innovative Financial Betting Platforms

As we approach 2025, the financial betting landscape in the UK is poised for exciting developments. Betzella, a leading authority in the industry, has meticulously evaluated the top options for those seeking to engage in financial market betting. With a keen eye for reliability, user experience, and competitive odds, Betzella’s recommendations provide a comprehensive guide for both seasoned bettors and newcomers alike.

One standout platform that has consistently impressed is [Platform A]. Renowned for its user-friendly interface and extensive range of financial instruments, [Platform A] offers a seamless betting experience. From traditional stocks and indices to emerging cryptocurrencies, bettors can navigate the markets with confidence, backed by real-time data and insightful analysis tools. Additionally, [Platform A]’s robust mobile app ensures that traders can stay connected and capitalize on opportunities wherever they are.

For those seeking a more personalized approach, [Platform B] has garnered praise for its exceptional customer support and tailored betting solutions. With a team of experienced financial analysts on hand, bettors can access in-depth market insights and receive personalized recommendations based on their risk profile and investment goals. [Platform B] also boasts a diverse range of betting options, including spread betting, binary options, and contract for differences (CFDs), catering to various investment strategies and preferences.

Risk Management Strategies: Maximizing Returns, Minimizing Losses

As the financial markets continue to evolve and new opportunities arise, UK bettors are seeking reliable platforms to engage in financial betting. In 2025, Betzella stands as a trusted authority, offering a curated selection of the best financial betting sites tailored for the UK market. With a keen eye for security, user experience, and competitive odds, Betzella’s recommendations provide a gateway to the exciting world of financial market speculation.

Whether you’re a seasoned trader or a newcomer to financial betting, Betzella’s top picks cater to a diverse range of preferences and risk appetites. From user-friendly platforms with intuitive interfaces to advanced trading tools and in-depth market analysis, these sites empower bettors to make informed decisions. With a commitment to transparency and responsible gambling practices, Betzella ensures that UK bettors can navigate the financial markets with confidence, seizing opportunities while managing risks effectively.

User Experience: Evaluating Platform Features and Usability

As the financial markets continue to evolve, the demand for reliable and user-friendly betting sites in the UK is on the rise. In 2025, Betzella stands out as a leading platform offering a diverse range of options for those seeking to engage in financial betting. With a commitment to transparency, security, and cutting-edge technology, Betzella provides a seamless experience for both seasoned traders and newcomers alike.

One of the key strengths of Betzella is its comprehensive selection of financial markets, including stocks, currencies, commodities, and indices. Whether you’re interested in trading major global equities or exploring the intricacies of cryptocurrency markets, Betzella offers a wide array of opportunities. Additionally, the platform boasts a user-friendly interface, making it easy to navigate and execute trades with confidence. Betzella’s commitment to providing educational resources and expert analysis further empowers users to make informed decisions, ensuring a rewarding and engaging betting experience.

As the financial markets continue to evolve and new opportunities arise, it’s essential to stay informed and choose a reliable betting platform. Betzella’s comprehensive guide to the best financial betting sites in the UK for 2025 provides valuable insights and expert recommendations to help you navigate the ever-changing landscape. Whether you’re an experienced trader or just starting your journey, our carefully curated list of top-rated platforms offers a range of options to suit your preferences and investment goals. Stay ahead of the curve and make informed decisions with Betzella as your trusted companion in the exciting world of financial betting.

If your upper back is stiff, curved, and lacks adequate mobility, it’s going to impact how your shoulder blades move and position themselves. With a stiff and curved upper back, your shoulder blades will respond by moving out and up. This scenario makes that hook-like bone (the acromion) sit more forward and more down than it should. When this happens, there isn’t enough room for your tendon when you lift your arms above shoulder height. The bony surfaces above and below your tendon create friction, and this eventually turns into pain and inflammation.

The tempting and easy “fix” is to get a cortisone shot or attack the inflammation more conservatively with ice and topical anti-inflammatory agents.

But what you need to understand is that in most cases, “impingement syndrome” is actually the SYMPTOM. The root cause is usually coming from immobility and poor movement patterns in the upper back or neck. If you really want to get rid of your shoulder pain, get back to lifting and carrying things without any worry, and have full and free mobility of your arms, it’s essential that you identify and address the root cause and not just the symptoms. Since there is an 80% chance your shoulder pain is a mechanical or movement problem — the best people to examine and address this FIRST are movement experts like us.

So moral of the story… next time you go to the doctor complaining of shoulder pain and you hear the words “impingement syndrome” or “rotator cuff tendonitis” — don’t assume you need a cortisone shot or surgery to fix it.

Neither of these solutions will likely give you the long-term solution you’re looking for. The very last thing you want to do is get some kind of procedure or surgery that either masks the pain or corrects the wrong problem. You want to do everything possible to preserve the integrity of your tendon, and the best way to do that is by optimizing mobility and using natural movement and strength training prescribed by movement experts.

Interested in seeing if physical therapy could resolve your shoulder pain? Try a FREE Discovery Session on us. This is a chance for you to speak with one of our specialists, tell us everything that’s been going on with you, and determine for yourself if we’re the best people to help you. It’s a completely free, no-obligation appointment that will give you all the information you need to make the BEST decision for YOUR health – whether that’s working with us or not!

Tight Hamstrings: a Case Study

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If you’ve ever felt tightness in your hamstrings, the typical advice you get from friends, family, and even well-meaning health and wellness professionals is to stretch them.

Well… if it’s just your hamstring that’s actually tight then this might be good advice to follow.

But what if it’s something else?

If you accidentally stretch a hamstring that feels “tight” due to a back problem – there is a very good chance you’ll make your condition worse.

This exact scenario happened to a recent client of ours (we’ll call him “Jack”) who came to us with what he thought was a “hamstring strain.”

Jack had been stretching and stretching his hamstrings – which he had been told to do by his chiropractor – but he wasn’t feeling any looser. In fact, his hamstring even started to hurt the more he stretched, so he thought maybe he caused himself a strain.

Was he doing too many stretches? Or perhaps doing them incorrectly?

He made the smart decision to call us for help and came in for an examination.

And the first thing we asked him was…

“Where is your pain?”

Jack pointed to the back of his leg, but when he started describing his symptoms… it turned out they actually started in his butt, traveled down the back of his thigh, and stopped at his knee. But on occasion he’d also feel the tightness in his calf. And since doing all that hamstring stretching, he was even starting to feel pain!

Lesson number 1:

Your hamstring starts at your ischial tuberosity – otherwise known as your “sit bone” – and extends down to just below your knee. Since muscles and joints can’t actually refer symptoms (only nerves and sometimes fascia can do that), feeling pain or tightness anywhere other than your actual hamstring is the very first clue you could be dealing with something other than a hamstring problem.

Since Jack was feeling symptoms in his butt and also down into his calf, we knew immediately that “hamstring strain” was NOT Jack’s problem.

The next step was to figure out where his tightness was coming from.

Lesson number 2:

Since he’d been stretching for several weeks already and was starting to feel more problems in his leg – the likely explanation was that it was coming from his back.

While yesm over-stretching can make you sore, and yes, stretching incorrectly can cause you discomfort… that wasn’t the case with Jack. He was still feeling tight, and now on top of that he was dealing with pain.

All signs were pointing to a problem in his back.

Well now that we had our theory – it was time to test it!

After performing several movement tests with Jack’s back, we were able to produce the exact same tightness AND pain he had been feeling in his leg. And with some different movement tests we were actually able to ELIMINATE his symptoms temporarily.

Since moving his spine in certain directions was responsible for both turning “on” AND turning “off” his leg symptoms, we were able to confirm that he had a back problem – not a hamstring problem.

Pretty cool – right?

Jack thought so… but more importantly… he was glad to finally have some answers! Finally, he had a plan to move forward.

  1. He stopped stretching his hamstring.
  2. He started doing a different – and properly prescribed movement instead – that was designed to eliminate the symptoms in his leg.

We’ll of course need to continue working with Jack to make sure that his leg symptoms not only go away – but that they stay gone. Part of the process will be teaching Jack how to do this on his own in case the problem ever comes back again.

Sadly, I can’t tell you how many times I’ve seen a case like Jack’s in my office.

Lucky for Jack, he came to us early on – when his symptoms were mild. Basically, the nerves in Jack’s spine were starting to get irritated, and the result was a “tight” feeling in his hamstring. Nerves don’t like to be stretched, so Jack was actually making his problem worse by stretching and he didn’t even know it. Had he not gotten this addressed – the tightness in his leg could have progressed into full blown sciatica!

If you have any kind of ache or pain that isn’t going away on it’s own with natural movement or stretching – don’t try to figure it out on your own.

And as you learned from Jack’s case – not all movements are created equal. It’s possible you could look up a stretch on Google or YouTube and actually make yourself worse!

Don’t guess… TEST 🙂

And when it comes to pain during movement or certain activities – let the movement experts be the ones to test you and figure it out. All you have to do is click here to schedule a FREE, no-obligation consultation with one of our specialists! These Discovery Sessions are your chance to determine where your pain, tightness, or stiffness may be coming from and if we’re the right people to help fix it.

Neck stretches

Neck Pain During Crunches? Here’s Why & How to Avoid it

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Abdominal crunches are one of the most popular “ab exercises” around. It’s a movement that emphasizes upper abdominal strength. You start by lying on your back, typically with your hands behind your head and knees bent. You then lift your head and chest off the floor, “crunching” your upper body into a C-shaped curve.

Over the years, many “experts” have dismissed this exercise, claiming it’s ineffective for core strengthening. While I agree that it shouldn’t be the ONLY core exercise you do — the crunch does have its place. I work on this a lot with my private clients, because it’s a functional move that when done correctly, will help you sit up from the floor with more ease and with less risk of injury. And of course you see variations on this movement all the time in Pilates, which is a key part of our practice and our efforts to help people recover from back pain.

I often hear that people don’t like crunches because they’re uncomfortable or hurt your neck. But when you’re doing a crunch, you want to make sure you’re feeling it in your abs… NOT in your our neck. Here are the biggest problems I see with crunches and how to tell if it’s a technique problem or a neck problem:

You’re not actually using your abs

This sounds pretty obvious, right? But a lot of people have trouble figuring this out. During our Pilates 101 class this week, one woman experiencing neck pain appeared to be doing the move correctly — but she couldn’t feel it in her abs, only in her neck.

It’s because she was using her neck and chest muscles to curl her upper body into the crunch instead of initiating the move from her belly (abs). My tips to correct this were to pull her lower belly in toward her spine and the front of her ribs down toward her belly button. Then, keeping this shape locked in, use her breath (exhale) to help her initiate and start the curl from her abs.

Sometimes people don’t have the abdominal strength yet to perform a crunch from lying flat. If that’s the case, you won’t be able to do this correctly no matter how well you follow my cues. If you think that’s your problem, place a small pillow under the back of your head. This gives you a head start into the curl. Once your abdominals get stronger, you can try doing the crunch with your head starting from the floor again.

Your neck is in the wrong position

When you’re doing a crunch, you want your neck to be slightly curled (chin toward chest). Most people either curl their neck too much, or not enough. If your chin is touching your chest, you’re curled too much. And if you feel your chin and neck jutting forward toward the ceiling, you’re not curled enough. Either of these positions could lead to neck problems down the line if not corrected.

The ideal position for your neck is to begin with a slight nod of the chin (like you’re nodding “yes”) and then keep it there. The rest of the curling motion will come from contracting your trunk and abs. As you curl up, I recommend keeping your eyes focused on your belly and keeping a tennis ball’s distance between your chin and your chest.

Sometimes your hand and arm position can be what causes your neck to be in the wrong place. If your hands are behind your head, be sure you’re not using them to pull your neck forward. Your head should be gently pressing into your hands and your elbows should be at a 45 degree angle from your body. Your abs do the rest.

You have an underlying neck problem

In our practice, we specialize in neck and back pain. When you’ve got an underlying neck problem, doing crunches isn’t a good idea until the underlying problem is resolved.

Let’s say you have a small bulging disc in your neck that you weren’t aware of or that you thought was fixed. The curled position of your neck during a crunch can exacerbate this problem, even if you are using your abs correctly and following every tip I just mentioned above.

Some clues that you might have an underlying neck problem could be pain that shoots into your shoulder blade or numbness and tingling down your arm. You might experience these symptoms during the movement, or even up to several hours after.

Either way, symptoms like this could be a sign that there is more to your neck pain than simply incorrect crunch-technique or weakness in your abs.

If this is happening, it’s a good idea to get it checked out by a movement/mechanical specialist like the physical therapists in our practice. The good news is that we can help your neck feel better even if you do have a problem like bulging discs — and you can get back to doing crunches again without any neck pain.

You can also check out our FREE guide to neck and shoulder pain right here!

It comes right to your email inbox and explores seven easy ways (plus a bonus section!) that are PROVEN to help you ease neck and shoulder pain quickly – without pain medication, procedures, or surgery.

If you have any additional questions or want a more personalized assessment, sign up for a FREE Discovery Session with us! It’s a quick, no-obligations opportunity for you to see if working with us could be the best decision for your health.

Man getting knee pain treatment

Tight Hip Flexors? When Stretching isn’t Enough…

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When it comes to feeling stiff and immobile, tight hip flexors are the second most common complaint I hear – right after tight hamstrings.

Tight hip flexors are annoying, achy, and they often contribute to lower back pain. When your hips are tight, it can be painful or uncomfortable to walk, run, play golf, exercise, and even stand up straight!

Typically, the recommended treatments for this problem include lots of stretching, foam rolling, massage, and myofascial release.

But what if the stretching and all that other stuff doesn’t work?

What if no matter how often you stretch, the tightness just keeps coming back?

Sometimes – actually often – the tightness you feel in your hip flexors (or any other muscle group for that matter) can be due to weakness or overworking of the muscle.

If this is your problem, then no amount of stretching or foam rolling is going to help you.

Stretching and foam rolling will help to temporarily ease the stiffness from an overworking muscle, but it will only be a bandaid until you tackle the root cause.

You need to first identify WHY these muscles are weak or overworking, and THEN figure out the proper exercise and load that will help turn your hip flexors from feeling tight and overworked – to flexible and mobile.

Your hip flexors consist of the muscle group located in the front of your hip in the area of your groin. They are responsible for flexing or bending your thigh up and toward your chest. But they also play a role in stabilizing your pelvis and lower back… and this is where we see a lot of problems and confusion.

The rectus femoris, part of your quadriceps muscle group, and your psoas, part of your deep abdominal muscle group, are the two major hip flexors. Your rectus muscle is the one primarily responsible for lifting your thigh. When you are walking or running, and repetitively flexing your leg, this is the muscle you are using.

Your psoas, on the other hand, is much shorter and actually attaches to your lumbar spine. Because of this, it has more of a stability role. When functioning properly, it will assist in exercises like the crunch or sit up, and it helps to stabilize your pelvis during any of these movements as well as when you are standing upright. Your psoas, abdominals, and glute muscles all have to work together in harmony for you to have good posture.

Let’s talk about the psoas for a moment… because this is where many folks I speak with are misinformed.

The psoas gets blamed for a lot of things – most notably – tilting your pelvis forward and being the cause of low back pain. The theory is that if you stretch, massage, and “release” your psoas muscle – then you will balance out your pelvis and your back pain will disappear.

Sadly – this is rarely the case. Read more

Holding Knee with Arthritis

When Traditional Physical Therapy Fails…

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I’ve been a physical therapist for a very long time — 20 years to be exact — and I’ve seen a lot of changes in healthcare over the course of my career. One of the biggest (and saddest) changes I’ve seen in my field is the overcrowding of clinics. As reimbursements from insurance companies go down, traditional physical therapy clinics have been forced to increase their patient volume. That means you rarely get to spend time with your therapist, and your treatment sessions consist of repetitive exercise sets that you typically can do at the gym or on your own.

If you do manage to get some one-on-one time with your therapist, whether it be for hands-on-care or actual consultation about what’s going on with you, it’s often just a quick 20 minutes. The rest of the time, your poor therapist is usually held hostage by a computer because of all the documentation requirements placed on them, and you’re left on your own doing all those exercises.

Has this happened to you?

With this model of care, it’s impossible for the quality of your treatment NOT to suffer. Many folks I speak with say that traditional physical therapy is a “waste of time.” 

Why bother going when they can do everything on their own at home?

Worse, when traditional physical therapy does fail, most people go back to their doctors hoping for a different solution. Many times, the next step for these folks involves unwanted procedures, pain pills, or surgery.

So what do you do if you don’t want to go down the medical route of procedures or surgery, but the “physical therapy” didn’t work?

Well first, you need to understand what physical therapy actually is, seek that out, and don’t settle for anything less.

Physical therapy is NOT just a bunch of general exercises or ultrasound — at least it’s not supposed to be. After your pain is gone and your problem has been resolved, the role of general exercise is to keep your pain gone, and to continue optimizing your strength, performance, and mobility. That’s what we use our Pilates program for.

When you receive proper physical therapy in the way it was intended, it looks something like this…

Your therapist will first give you a proper examination and an actual diagnosis. Your physical therapy diagnosis might be different than your medical diagnosis. In fact, it should be. For example, you may come to us with a diagnosis of “bulging disc,” but our job is to figure out WHY your disc is bulging. Our diagnosis is going to be related to the specific movements, habits, and musculoskeletal deficiencies that led you to having that problem in the first place (discs don’t just bulge spontaneously). Once we know that, we can come up with a plan for you.

Here’s an example…

Let’s say your bulging disc is due to poor sitting posture, a weak core, and poor mobility in your spine. When your spine doesn’t move well and you sit too much, compensations like bulging discs can occur. Your plan might then consist of strategies for better, less painful sitting postures, as well as some help getting your spine back to full mobility again — so that your bulging disc no longer irritates you.

At this stage in your treatment, any “exercises” given to you should be corrective, very specific to your problem, and should be prescribed specifically to you.

There should be nothing cookie-cutter or general about them — and they should be working!

When you have the right “movement prescription” and when your exercises are corrective versus general — your pain goes away, your problem gets resolved, and most importantly, you’ll know exactly why and can even replicate this on your own in the future.

Once this has all been achieved, THEN we can get you back to the fun stuff like exercises at the gym, Pilates, or yoga — the stuff that is designed to keep you feeling healthy, active, and mobile.

Getting rid of something like back, knee, or neck pain doesn’t have to be complicated. It doesn’t have to involve pills, procedures, or surgery. But it may require you to be a bit open-minded about HOW you receive physical therapy.

If you’ve had a frustrating experience with physical therapy in the past, don’t just give up!

Consider working with a specialist practice like ours that operates differently from traditional clinics.

Click here to request a Discovery Visit.

It’s completely FREE! A discovery session serves as an opportunity for you to “discover” what’s going on with your body and what we do in our practice. You’ll speak with one of my specialists, find out if we’re a good fit for you, and then get started on a path to natural recovery!

Five Ways Adding Pilates to your Life will Enhance your Fitness.

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Pilates has been around for about 100 years, and it still amazes me how many people have NOT heard of this incredible exercise method. It was first created by Joseph Pilates and initially gained popularity among the dance community as a way to recover from and prevent injuries. But you don’t have to be a dancer to practice Pilates — or enjoy the benefits. 

We’ve been incorporating Pilates into our physical therapy practice for the last 10 years and it’s been transformational for both our clients AND our practice.

Pilates is a full body strengthening system that emphasizes breath, precision, coordination, and core strength. It helps our clients connect to their bodies in a way that they haven’t been able to achieve with traditional strengthening methods. Most of my clients are well into their 50’s, 60’s, and 70’s, and they love Pilates because it helps them have more energy, better balance, improved strength, and more mobility. It allows them to participate in all the activities they love with more ease, and most importantly, significantly decreases their risk for injury.

Here are five reasons why I personally love adding Pilates to any fitness routine, and why you should consider adding it to yours too!

1. Pilates helps prevent back pain.

Once you hit 40, your risk of back injury starts to climb. We specialize in back pain, so see a lot of folks with this problem in our office. They’ve often worked with traditional physical therapists or chiropractors in the past to successfully get rid of back pain in the short term, but it keeps coming back. And our clients want it gone for the long-term. A regular practice of Pilates is a safe and sustainable way to help keep your back pain-free. It focuses on core strength but is also a well-balanced exercise system. Full body strength and balance is a critical component for life-long back health, and it is not always addressed in traditional back rehabilitation programs or treatments.

2. Pilates strengthens your whole body, not just your core.

One of the keys to truly enhancing your fitness is what I call “balanced strength.” That’s when each part of your body works together to produce the right amount of force, at the right time, to do your favorite activity in the most efficient way possible. Efficiency means you’ll be able to do it for longer and with more ease. We see lots of strong people in our office, and they can’t understand why they’re in pain. It’s entirely possible to be “strong,” but still have certain muscles working harder than others. This creates an imbalance, which eventually leads to problems. Pilates emphasizes full body strength that is coordinated, which helps promote balanced strength throughout your body and leads to fewer injuries over time.

3. Pilates helps you get more flexible and mobile.

Do you stretch your hamstrings every single day and get frustrated because they’re still tight? It’s probably because you’re not stretching the right way. What I love about Pilates is that it stretches your body in a dynamic way – with movement – so that muscles lengthen the right way. The days of statically holding a stretch for 30 seconds are long gone. Plus, mobility is extremely important for strength. Muscles work better when your joints move fully and freely. “Mobility before stability” is a phrase you hear daily in our office. And Pilates is a great way to get your joints and muscles mobile while ALSO promoting stability.

4. Pilates puts minimal stress on your joints.

Aging is a real thing, and along with it comes arthritis. The key to combating arthritis is optimizing the area around the affected joint or joints. When you have good mobility, and balanced strength, you have less compressive forces around your joints.  Arthritis doesn’t like compressed, crowded joints. So when you strengthen and stretch your whole body in a good, balanced way – arthritis becomes less painful and stiff. Pilates helps with all this and doesn’t cause any added stress on your joints. There’s a good reason you see lots of folks in their 60’s and 70’s enjoying our classes.

5. Pilates trains your nervous system.

Huh? Is that even a thing? Yes it is – and it’s almost ALWAYS the missing link for people who feel stuck, or can’t seem to get beyond a certain point in their fitness. It can also be the reason why an activity you’ve been doing “for years” suddenly becomes problematic or painful. If you don’t train your nervous system, it gets lazy, and compensations will develop in your body. Compensations lead to problems when unchecked. Since Pilates is a mind-body exercise, it helps to keep the communication between your brain and your muscles fresh. Pilates emphasizes precise and coordinated movements, which enhance and reinforces this connection.  In other words, your nervous system can’t get lazy when you do Pilates!

If you’re not yet incorporating Pilates into your fitness or rehab routine — what are you waiting for?

As a specialist physical therapist it’s my go-to exercise system for folks over 40 and my favorite way to help people keep their back pain gone.  We’re actually re-launching our signature 8 week program, Pilates 101 ! Pilates 101 is completely dedicated to folks who are new to Pilates, or who have back pain and want to learn how to develop a safe core-strengthening routine. If you want more information, just click here!

 

 

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Why Back Pain Keeps People from Exercising

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Did you know that eighty percent of the population suffers from what we call “non-specific low back pain” (NSLBP)?

You might have NSLBP if your back pain:

  • is often chronic
  • comes out of nowhere
  • comes and goes (you have good days and bad days)
  • is not due to a recent or major accident or fall

If you’re reading this right now, odds are very good that YOU are one of the 80% suffering from NSLBP.

Did you also know that research says exercise is the BEST treatment for this type of back pain?

But what do you do if back pain keeps you from doing the one thing that is best for you??

We have an 8-week program designed to tackle this very important problem… but before I get into that, let’s go over some reasons why back pain keeps so many people like you from exercising.

1. FEAR

Back pain is scary! This is the number one reason back pain sufferers don’t exercise. Is the pain you’re feeling good or bad? Should you be feeling any pain at all? Pain is confusing. And when you experience pain during exercise, it can be difficult to know if it’s normal or a warning sign. For many, the safest thing to do is avoid any exercise or movement that causes pain. But doing this can lead to a host of other issues, namely, loss of mobility and in-activity. When you become less mobile and active, your back pain gets worse, and now you’re in a vicious cycle.

2. BULGING DISCS

Most people who suffer from long-standing NSLBP pain eventually find themselves getting an MRI. And 60-70% of the time, it will show one or more bulging discs. If you’ve been following me for a while, you already know that most people over the age of 40 walk around with bulging discs – and that 65% of them feel no pain at all! In other words, if you’ve got a bulging disc, you can’t be certain it’s the cause of your back pain. Research proves this. And being told you’ve got a bulging disc is NOT a reason to avoid exercise. Movement is actually one of the best things you can do for a bulging disc. It may require some customization of your current exercise routine, but a movement specialist can help you with this. Don’t just stop or avoid exercise altogether without talking to one first.

3. YOU WERE TOLD TO REST

Well-meaning doctors and family members who aren’t up to date on the latest back pain research will advise you to rest every time you experience back pain. This might be reasonable advice when you’re dealing with an acute episode of back pain, but it’s terrible advice for chronic back pain sufferers. Rest is one of the worst things someone with chronic back pain can do. Since most people don’t have a thorough understanding of this concept, they find themselves in a yo-yo effect. They rest to “heal” their back pain. When it’s gone they return to exercise. When they hurt their back again they stop and return to rest… I’ve seen so many people fall victim to this perpetuating cycle and it’s a big reason why so many back pain sufferers find themselves with the NEXT problem on this list…

4. YOU’VE GOT A “BAD BACK”

I can’t tell you how many times I’ve heard this one and it makes me want to scream! First off, there is no such thing as a “bad back”. There are backs with problems, and there are backs more sensitive to pain than others, but there is no reason to believe your back is inherently “bad” or that you should stop exercising. Not exercising causes almost all back problems to become worse, but it can also turn a “bad back” into a strong and healthy one! For most people, once you get the right guidance, you can quickly find yourself safely and confidently exercising again.

5. INEFFECTIVE CORE STRENGTHENING

Interestingly enough the research on this topic is quite scattered. Much of the research says that targeted core work doesn’t have any added benefit compared to general exercise when it comes to reducing back pain. What the research doesn’t tell you is that your core strength can make or break how well you exercise. If you don’t exercise with good proper form, you’ll end up with back pain. Learning how to properly strengthen your core has a HUGE impact on your ability to exercise in a way that will not cause your back to hurt. I meet a lot of folks who start doing “core exercises” to get their abs stronger and reduce back pain, but they end up hurting their backs instead. That’s because there is a right and a wrong way to properly strengthen your core, especially if you’re prone to back problems.

On Sunday, September 6th, we’re opening enrollment to our Pilates 101: Get [Your] Back to Health™ program.

You MUST apply to join this program.

Click here to learn more.

Since this program fills up every time we offer it, we typically give the folks on our VIP waiting list an opportunity to sign up first.

Plus… when you sign up early, you can save up to $200 off the program!

If you’re suffering from NSLBP and you’ve stopped exercising, know that you’re not alone.

This is such a confusing topic and there are so many mixed messages out there about what the “right” and “wrong” thing to do is.

Don’t try to go at it alone!

Exercise is GOOD for your back, but you may just need a little help and guidance — and perhaps proper core strengthening — to get you there.

Should You Heat or Ice an Injury?

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Earlier this week, we put on a free Zoom workshop all about preventing and overcoming knee pain – and one of the questions that came up was if you should apply heat or ice when something is hurting. This is a VERY common question in our office, so we wanted to share the same advice we give to clients right here!

When to apply ice:

Generally speaking, the best time to apply ice is within 24 to 48 hours immediately following an injury. Application of ice during this stage has been shown to reduce the formation of edema and “secondary injury.” After that, it really becomes a personal choice. If you’re in pain, and ice makes you feel better, go for it! Some research has claimed that icing an injury after 48 hours is “bad” for you. But if you really dig into the research, it’s inconclusive on this topic. What I tell my clients is that if something feels irritated or inflamed – go for ice. It’s a much better and more natural alternative to pain pills!

When to apply heat:

Once you’re into the chronic stages of injury or pain, I’m generally a fan of heat. But the term “heat” is relative – and doesn’t necessarily refer to the application of a heating pad only. In fact, research has shown that heating pads are not able to penetrate deeply enough to actually have an effect on the injured muscle or soft tissue. But it does feel good… which can be beneficial in and of itself because when you “feel” better – your nervous system relaxes. If the superficial heat can relax the nervous system enough so that you can actually tolerate the movements or exercises that WILL actually heal you – then I can see a benefit.

The BEST way to provide “heat” as a way to promote healing to an injury is through movement – but you need the right prescription. The mistakes I often see, especially around 2-4 weeks post injury, is that people aren’t moving enough (if at all), or they are overloading the tissue and moving too much.

Movement truly is medicine, and it’s one of the best and most natural ways to properly heal from an injury – but you MUST get the prescription right.

So there you have it. You can’t really go wrong with either modality. The general rule is that if it’s an acute injury – ice up to 48 hours. For anything else, we typically recommend heat.

If you’re presently healing from an injury and not satisfied with your progress – perhaps you’re just missing the correct prescription. If you’re wondering what that magical movement is, or you’re wondering if the current movement you’re doing is safe, get in touch!

Speaking of movement as a way to heal…

Our Pilates 101: Get Your Back to Health is back!

This is our signature program and it’s designed to help those dealing with lingering back problems learn to move and heal the RIGHT way – from the inside out with proper core strengthening. It’s also ideal for those that had recent back surgery and you’ve already been through your initial stages of general physical therapy.

Interested in learning more or getting on the VIP waitlist for the program? Click here!