Tag Archive for: herniated disc treatment Portsmouth

Why Core Strengthening Isn’t Fixing Your Back Pain (And May Be Making It Worse)

/in /by

If you’ve ever Googled “how to fix back pain,” you’ve probably seen advice suggesting consistent movement, stretching, and core strengthening. And while that’s not wrong, it’s incomplete.

At our Portsmouth, NH physical therapy clinic, we see people every day who have been doing all the “right” core exercises—and still struggling with back pain.

Here’s why.

The Problem with Generic Core Strengthening for Back Pain

Yes, movement matters.
Yes, stretching can help.
Yes, core strengthening is important.

But only when applied at the right time and in the right way.

Jumping into generalized ab workouts—like planks, crunches, or stability exercises—too early can actually prolong your back pain or make it worse.

That’s because most back pain isn’t simply a strength issue.

Why Back Pain Is Usually a Movement Problem (Not a Weakness Problem)

One of the biggest misconceptions we hear from patients across the Seacoast NH area is:

“My back hurts because my core is weak.”

In reality, about 80% of back pain is mechanical, meaning it’s caused by the way your spine moves—not how strong it is.

While strengthening plays a role in long-term recovery, it’s not the first step.

If you’ve been focusing on core workouts and still dealing with recurring pain, this is likely why.

Why Your Ab Exercises Aren’t Working

Core exercises can:

  • Improve circulation
  • Create temporary support
  • Reduce discomfort short-term

But they don’t fix the root cause.

If your spine isn’t moving properly, adding strength on top of dysfunction can:

  • Reinforce poor movement patterns
  • Increase irritation
  • Lead to recurring flare-ups

This is why so many people in Portsmouth and surrounding areas feel stuck—doing everything right, but seeing no lasting results.

Mobility Before Stability: The Missing Link in Back Pain Treatment

At our Portsmouth physical therapy clinic, we follow a simple rule:

Mobility before stability

Before you strengthen your core, you need to:

  • Restore proper spinal movement
  • Identify the specific movement causing pain
  • Use targeted exercises based on your body

Not:

  • Random stretches
  • Generic workout plans
  • TikTok or YouTube routines

When you address the underlying mechanical issue first, your results improve dramatically—and actually last.

A Real-Life Example

One of our clients—a highly fit Marine veteran in his late 30s—had a strong core and consistent workout routine. But he still dealt with recurring back pain.

The issue wasn’t strength. It was mechanical dysfunction in his spine.

Once he focused on correcting movement patterns (instead of just strengthening), everything changed:

  • Faster recovery
  • Fewer flare-ups
  • Better day-to-day mobility (even after travel and long periods of sitting)

What This Means for You

If your core workouts aren’t fixing your back pain, you’re not alone.

And more importantly—you’re not broken.

You’re likely just missing a key step:

  • Fix movement first
  • Then build strength

When you do that, your progress doesn’t just feel temporary—it actually sticks.

Get Help for Back Pain in Portsmouth, NH

If you’re in Portsmouth, NH or the Seacoast area and tired of dealing with ongoing back pain, working with a specialist who understands mechanical back pain can make all the difference.

Dr. Carrie Jose, Physical Therapy Specialist and Mechanical Back Pain expert, owns CJ Physical Therapy & Pilates in Portsmouth.

To request your free guide to relieving back pain naturally, visit cjphysicaltherapy.com or call 603-380-7902.

Back Pain Isn’t a Rest Problem – It’s a Movement Problem

/in /by

If you’re dealing with back pain in Portsmouth, NH or the Seacoast area, your first instinct is probably to stop everything and rest. That feels logical — when something hurts, you avoid it.

But when it comes to back pain, that instinct may actually be keeping you stuck in a cycle of pain.

After more than 20 years of helping people overcome back pain at CJ Physical Therapy & Pilates in Portsmouth, NH, one of the biggest misconceptions I see is this:

Rest and passive treatments will fix the problem.

They might help temporarily — but they rarely solve the root cause.

Why Rest Feels Right — But Often Makes Back Pain Worse

When your back first “goes out,” taking a day or two to rest can help calm things down.

But after that, rest starts working against you.

Your body — especially your spine — is designed to move. Movement:

  • Keeps joints lubricated
  • Helps discs stay hydrated
  • Activates muscles
  • Regulates your nervous system

When you stop moving:

  • Muscles tighten
  • Joints stiffen
  • Pain sensitivity increases

This is why so many people in Portsmouth and surrounding Seacoast towns feel worse after prolonged rest, not better.

Research consistently shows that staying active (in the right way) leads to faster recovery and less chronic pain.

The Real Cause of Most Back Pain

Here’s what most people aren’t told:

About 80% of back pain is mechanical.

That means it’s caused by how your spine is moving (or not moving) — not necessarily damage or injury.

Your spine is made up of multiple joints that need to work together. When even one segment isn’t moving properly:

  • Discs can become irritated
  • Nerves may get compressed
  • Surrounding muscles tighten up

Many people in Portsmouth, NH assume they need something to be “put back into place.”

But the real issue is usually poor movement patterns, not alignment.

Why Passive Treatments Don’t Last

By the time most patients come into our Portsmouth physical therapy clinic, they’ve tried:

  • Massage therapy
  • Chiropractic adjustments
  • Injections
  • General physical therapy

And they all say the same thing:

“It helped… until it didn’t.”

That’s because these treatments are often:

  • Too passive
  • Not specific enough

They may relieve symptoms temporarily, but they don’t:

  • Retrain your body
  • Correct movement dysfunction
  • Prevent the pain from coming back

Even traditional physical therapy can fall short if it relies on generic exercise programs instead of a precise diagnosis.

Movement Is Medicine — When It’s Done Right

The most effective treatment for back pain — supported by research — is:

Targeted, specific movement.

But not just any movement.

At our Portsmouth clinic, we use what we call “first-aid movements” — simple, specific exercises that:

  • Reduce pain quickly
  • Relieve pressure on discs and nerves
  • Restore normal joint motion

From there, we build a plan that includes:

  • Strength training
  • Mobility work
  • Movement retraining

This is what allows you to:

  • Get out of pain
  • Stay out of pain
  • Return to normal life without fear

Back Pain in Portsmouth, NH: It’s Not a Rest Problem

Most back pain isn’t caused by doing too much.

It’s caused by not moving well enough.

If you keep treating it with rest alone, you’ll likely stay stuck in this cycle:

Pain → Rest → Temporary Relief → Repeat

But when you start addressing the movement problem, everything changes.

You stop guessing.
You stop fearing movement.
And you finally get long-term relief.

Get Help for Back Pain in Portsmouth, NH

If you’re struggling with persistent or recurring back pain in the Portsmouth, NH or Seacoast area, the right plan can make all the difference.

Dr. Carrie Jose, Physical Therapy Specialist and Mechanical Back Pain expert, owns CJ Physical Therapy & Pilates in Portsmouth.

To request a free back pain guide or get help:
Visit: cjphysicaltherapy.com
Call: 603-380-7902