Tag Archive for: Dr. Carrie Jose

person holding lower back due to pain during holiday season in Portsmouth NH

What If Your Back Pain Didn’t Have to Follow You Into 2026?

/in /by

What If Your Back Pain Didn’t Have to Follow You Into 2026?

As the year winds down here in the Seacoast, many people in Portsmouth and the surrounding New Hampshire area take time to reflect on the last twelve months. You might think about your accomplishments, challenges, and the changes you hope to make in 2026. It’s a natural rhythm as the calendar turns over — and with it often comes the desire for a fresh start.

But one thing people rarely reflect on is their musculoskeletal health. We often focus on appearance, weight loss, and goals we can measure on a scale or in the mirror. What gets overlooked are the subtle physical signals that something is “off.”

Nagging back pain is a perfect example.

It’s easy to brush off, label as normal, or assume it’ll disappear on its own. Back pain slowly becomes something you adapt to without realizing it — you change how you bend, avoid activities, modify how you sit or sleep. Without careful attention, back pain blends into the backdrop of everyday life.

So if there’s one thing worth leaving behind in 2025, it’s the back pain that’s been following you around for months — or even years. And despite what you may have been told, you do not have to carry this year’s pain into the next one. When you finally understand how back pain works, addressing it becomes one of the most important steps you can take for your long-term health.

Back Pain Rarely Arrives “Out of Nowhere”

Back pain might feel sudden, but there’s almost always a buildup behind it. Most back problems develop gradually — from months or years of poor bending habits, long hours of sitting, repetitive strain, or small compensations your body makes without your awareness.

Then one day you sneeze, lean forward, or twist just a little too far… and suddenly, you’ve “hurt your back.”

People blame the moment — but the real cause is what’s been simmering underneath.

The holidays (and other busy seasons) make this worse:

  • more sitting while traveling
  • more lifting, decorating, and preparing
  • more time on soft couches or guest beds during family visits

The body is already managing everyday stress — and the added strain of the season pushes it beyond what it comfortably tolerates.

The good news? Once you understand that back pain is rarely random — but rather the result of microhabits over time — you can start correcting it. Small adjustments in how you bend, sit, lift, and move can make a remarkable difference.

Before long, not only will you have less back pain… you’ll have far more control over it.

And that kind of control changes everything.

Back Pain Doesn’t Just “Go Away”

Many people hope their back pain will fade once the holidays end and life settles down. But pain that lingers into the new year rarely behaves that way.

When your back is aggravated from mechanical or movement problems, time alone won’t fix it. Rest may help temporarily, but unless you address how you move, sit, bend, or load your spine — the pain returns (often worse).

This is why so many people start January strong, only to be sidelined by February. They unknowingly bring unresolved back pain into their new routines.

Although exercise is one of the best long-term solutions for back pain, it isn’t simple:

  • No pain? Exercise is excellent prevention.
  • Already in pain? You need very specific corrective movements first.

When your foundation isn’t solid, even the best fitness plan can derail. Back pain affects everything — how you walk, lift, twist, breathe, sleep, and even how much motivation you feel.

Don’t wait for back pain to “go away” on its own. And be cautious of quick-fix New Year’s programs that layer new problems on top of old ones. Ignoring your back now may leave you worse off in 2026 than you planned.

Most Back Pain Has a Mechanical Cause — and a Natural Fix

Here’s the encouraging part: about 80% of back pain can be resolved naturally once you understand its mechanical origin.

Your spine is remarkably resilient. It’s designed to move, adapt, and support you for decades — even with arthritis or bulging discs.

When pain appears, it’s usually signaling that something in your movement pattern needs attention.

Your body gives clear clues:

  • certain movements feel better
  • others make symptoms worse
  • pain may change throughout the day

These patterns tell a far more accurate story than any X-ray or MRI.

Once your movement “story” is understood, meaningful change and lasting relief become possible.

A new year is the perfect time to leave unhelpful habits behind. You don’t have to wake up stiff, brace every time you bend, or avoid activities you love because you’re afraid of making things worse.

Small, strategic changes — paired with guidance from the right expert — can transform everything.

If your goal is to leave back pain behind in 2025 and start 2026 feeling stronger, more mobile, and more confident, consider consulting with a mechanical back pain specialist. We help people across Portsmouth, Dover, Rye, Kittery, and the greater Seacoast get natural, lasting relief every day.

Or reach out to me personally — I’m always happy to help.

Dr. Carrie Jose, Physical Therapy Specialist and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH, and writes for the Seacoast Media Group.

To get in touch — or request a free discovery visit with one of our specialists — visit our website or call 603-380-7902.

Holiday Stress

Don’t Let Holiday Stress Turn Into Pain: 3 Simple Strategies

/in /by

Don’t Let Holiday Stress Turn Into Pain: 3 Simple Strategies to Stay Healthy in Portsmouth, NH

The holidays are meant to feel warm, festive, and joyful. But for many people here in Portsmouth and the Seacoast area, they also bring a level of stress your body can’t help but absorb. Between shopping, hosting, traveling, and trying to squeeze everything in, your nervous system can go into overdrive. And when that happens, stress often shows up physically — tight shoulders, a stiff neck, a cranky low back, or even tension headaches.

The good news? You can interrupt this cycle with a few simple habits. These strategies can help you keep holiday stress from turning into neck, shoulder, or back pain — and they’re easy to start right away.

1. Try Belly Breathing to Reset Your Body’s Alarm System

When stress rises, your breathing becomes shallow. You might not notice it, but your brain definitely does. Shallow breathing tells your nervous system that you’re under pressure, and your muscles respond by tightening. I personally feel this tension through my rib cage and into my neck when it gets bad enough.

Just one or two minutes of deep, intentional breathing can reverse this entire pattern.

Wherever you are — in the car, standing in line on Congress Street, or even at a holiday party — try this:

✔ Take a slow inhale.
Fill your belly, sides, and lower back with air.

✔ Exhale naturally.
Let the air fall out without force.

Each deep breath acts like a reset button for your nervous system. It helps stop tension from turning into knots, spasms, or lingering pain in your neck or lower back.

2. Practice Gratitude (It Physically Changes Your Stress Levels)

Gratitude isn’t just a feel-good idea. It’s a simple mindset shift that has measurable effects on your body.

When you pause to focus on something positive, your brain reduces its release of cortisol — your main stress hormone. Lower cortisol leads to:

  • Lower muscle tension
  • Happier blood pressure
  • Better sleep
  • Less strain on your neck, back, and hips

A gratitude practice doesn’t need to be fancy. It can be as simple as:

  • Thinking of one thing you appreciate while drinking your morning coffee
  • Writing a single sentence in a journal before bed
  • Setting a daily alarm to remind yourself of something good

These tiny moments tell your body: “You’re safe. You can relax.” Your muscles respond in kind.

3. Move Daily to Break the Stress Cycle

Chronic stress triggers your fight-or-flight system. It’s helpful if you’re running from danger — but in modern life, most of our stress comes from calendars, inboxes, and long to-do lists. If that stress energy has nowhere to go, it lingers in your body as muscle tension.

Movement is how you release it.

Personally, I love walking around Portsmouth and the Seacoast. I aim for 10,000 steps a day. When the weather is too cold or I’m stuck on Zoom, I use a walking pad. I always feel better afterward.

But walking isn’t the only option. You can also:

  • Go to the gym
  • Stretch for a few minutes
  • Run up and down your stairs
  • Do 30–60 seconds of jumping jacks

Just 5–10 minutes at a time is enough to tell your brain the stress has passed. Once that happens, your cortisol levels naturally come back down — and tension is less likely to settle in your joints, neck, or back.

Your Body Will Thank You

You may not be able to eliminate holiday stress (and if you figure out how, please let me know!) — but you can prevent it from turning into pain. Small habits, repeated throughout the season, make a huge difference. And you can keep using these same habits long after the holidays.

But if you’re already dealing with significant tightness or pain that isn’t improving, these strategies might not be enough on their own. A mechanical pain specialist can help you identify the true root cause, calm things down quickly, and give you a clear plan so you enter the New Year feeling better — not worse.

If you need help or guidance, we’re here for you.

Dr. Carrie Jose, Physical Therapy Specialist & Mechanical Pain Expert, writes for Seacoast Media Group and helps people on the Seacoast get rid of back, neck, hip, and shoulder pain naturally.

For more resources or to get in touch, visit www.cjphysicaltherapy.com or call 603-380-7902.

Man holding his head in pain from a headache in Portsmouth NH, neck-related headache concept

5 Signs Your Headaches May Be Coming from Your Neck

/in /by

Is Your Neck the Hidden Cause of Your Headaches? Here’s How to Tell

By Dr. Carrie Jose, Physical Therapy Specialist | CJ Physical Therapy & Pilates, Portsmouth, NH

Headaches are one of the most common and frustrating problems people face — affecting almost half the population at some point in their lives. If you get them regularly, you already know how much they can interfere with your work, sleep, and overall energy.

What makes managing headaches so tricky is how often they’re misdiagnosed. Many people are told they have a primary headache disorder — like migraines, tension headaches, or cluster headaches — when the real problem is secondary, meaning it’s caused by something else in your body.

One of the most overlooked culprits? Your neck.
A type of secondary headache known as a cervicogenic headache actually originates from your cervical spine (neck). It’s often mistaken for migraines or tension headaches — but the treatment approach is very different.

5 Signs Your Headaches May Be Coming from Your Neck

1. Your headaches worsen with certain neck movements

If turning or tilting your head seems to trigger your headaches — or if they start after holding your head in one position too long (like sitting at a desk or bar) — that’s a clear sign your neck could be the source.
When specific motions or postures worsen your pain, it’s a strong indication your headaches are cervicogenic.

2. You notice stiffness or restricted motion in your neck

If your neck feels stiff or it’s hard to look over your shoulder, that loss of mobility could be fueling your headaches. When neck joints don’t move freely, surrounding muscles and nerves can become irritated — creating pain that mimics a tension headache. Restoring neck mobility can relieve this irritation and stop headaches at their source.

3. Your neck muscles are frequently tender or tight

Persistent tightness around your neck and shoulders often goes hand-in-hand with cervicogenic headaches. This can come from posture issues, stress, or fatigue — but often there’s a deeper mechanical cause.
When that’s addressed, the tightness and resulting headaches fade naturally.

4. You feel your headache at the base of your skull or down one side

If your headaches begin at the base of your neck and travel upward or down into your shoulder blade, it’s almost a sure sign your neck is involved. These patterns match the nerve pathways from your cervical spine — a common clue for cervicogenic headaches.

5. Massage or chiropractic adjustments help — but only temporarily

If you feel better after a massage or adjustment, but your headaches return, that’s a strong clue your neck needs a mechanical assessment. Hands-on care offers short-term relief — but combining it with corrective exercises that restore neck mobility and strength provides lasting results.

What to Do Next

If you’ve been battling stubborn headaches and haven’t had your neck evaluated — it’s time. Cervicogenic headaches are often overlooked but very treatable when you address the true source.

The good news? If your headaches are caused by your neck, you can manage them naturally — without pills, injections, or procedures.

Working with a specialist who understands the mechanical causes of neck-related headaches can help you find lasting relief and regain control of your life.

Ready to discover if your headaches are neck-related?
Request a Free Discovery Consultation at CJ Physical Therapy & Pilates in Portsmouth, NH, or call 603-380-7902to speak with our team.

About Dr. Carrie Jose

Dr. Carrie Jose is a Doctor of Physical Therapy and Mechanical Pain Expert, specializing in helping people in the Seacoast area find natural, long-term solutions for pain — without relying on pills, injections, or surgery.

She is the owner of CJ Physical Therapy & Pilates in Portsmouth, NH, and writes regularly for Seacoast Media Group on topics related to physical health, pain prevention, and natural movement.