Tag Archive for: movement

knee pain source

When Your Knee Problem Isn’t Really a Knee Problem…

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Knee pain is one of the most common complaints that brings people to physical therapy.  Since most of our clients are in their 40’s, 50’s, and 60’s, many of them fear that knee problems could bring an end to their active lifestyles. But that doesn’t have to be the case!

Ironically, the truth about knee problems is that they’re often not actually knee problems!  

There are many folks out there who struggle with chronic pain, instability, and stiffness in their knees. Naturally, they wonder why after countless treatments — sometimes even surgery — their knees still hurt.  Even worse, they start to accept having “bad knees” as a way of life. But if treating the knee directly has been consistently ineffective, it’s time to look elsewhere. Sometimes, even though you may experience pain in your knees, the root of the problem is elsewhere.

Let me explain…

With most knee pain, we can trace the underlying issues to a locality directly below the knee (the ankle or foot) or directly above it (the pelvis, hips, core, and low back). If you don’t engage your core throughout your daily movement, it actually puts a huge amount of strain on your knees. As your legs swing and rotate, the torque that should be occurring through your pelvis and hips gets overloaded onto your knees. So as we age, we may start feeling a sense of wear and tear or weakness in our knees that actually comes from a lifetime of improper movement.

The mainstream medical model is focused largely on treating symptoms rather than identifying the root cause of WHY the problem is occuring in the first place.  Pain pills, injections, and even surgery are often recommended before more conservative and natural treatments! And because these quick fixes are merely addressing the symptoms, the physical problems return for the majority of affected individuals. That’s because those knee issues actually stemmed from a different part of the body, and the knee will continue to be overloaded until those biomechanical problems are addressed directly!

So how do you I figure out what’s causing my knee pain?

Physical therapists go through extensive training in order to analyze your strength, mobility, and body mechanics. These factors allow them to figure out exactly what deficits are contributing to your knee pain, and develop a plan to optimize your movement patterns.

The purpose of a physical therapist is to train you in correct, healthy movement that both relieves your body of pain in the short term and protects it from further damage in the long term.  

Poor balance is a common symptom of a weak core, and being off balance in your movement is bound to affect crucial joints such as your knees — especially in simple everyday activities like climbing stairs and walking. That’s one of the many reasons why we like to combine physical therapy with Pilates in our practice. Pilates-based rehabilitation is a unique, core-centric approach to teaching healthy movement patterns. We love seeing our clients become stronger, balanced, and pain free as they are able to combine the full body workout of Pilates with the practiced eyes of a physical therapist who can identify movement problems and guide the client through correcting them.

The fact is, knee problems are rarely just knee problems, and if you have chronic knee pain, it’s worth asking a physical therapist to help out! If you want more accessible information about knee pain, check out our Facebook Happy Hour video right here! Then you can even request a free discovery session with us to see what PT is all about, and how we can work together to create a customized plan of action for your individual needs. We’d love to hear from you!

Is Running Bad for Your Knees when you’re Over 50?

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Is Running Bad for Your Knees when you’re Over 50?

This is a question we get asked a lot — especially by patients at our specialized physical therapy practice in Portsmouth, New Hampshire — who are getting older and worried that they won’t be able to keep running into their 50s and 60’s.

The short answer? No!

If you experience knee pain when you run, it’s not that you’ve “aged out” of the sport! It’s probably just a biomechanical issue that can be fixed with proper education and strengthening (best offered by a specialist physical therapist).

In fact, research supports that running may actually be GOOD for your knees!

Here are some factors that could be responsible for knee pain when you run:

1) Poor ankle mobility

Ankle mobility affects the way force hits your foot, which can in turn impact your knee. According to Trail Runner Magazine, “if your ankle can’t move adequately, then excess forces are shifted up to the knee. The knee may be forced to flex, and/or rotate, and/or tilt more than it should. This may result in loads that the tissues of the knee can’t handle.”
A physical therapist can help you improve ankle mobility in order to prevent long term damage to the joints, tendons, and ligaments of your knees. This might be especially important for you if you’ve ever sprained or twisted an ankle in the past!

2) Weakness

There’s a widely perpetuated myth out there that runners don’t need to strength train. That’s simply not true! Adding strength training to your running regimen makes it way less likely that you’ll suffer an injury. When it comes to protecting your knees, developing strong lower limb muscles is critical. The hamstring and quadriceps groups play a crucial role in stabilizing the patella, otherwise known as the kneecap. Running is an extremely repetitive action and consequently requires durability and endurance from your joints — something that is lost quickly when you neglect strength training.

3) Unstable core

It may seem like running is all in the legs, but in reality, every physical action begins at the core. You derive all your power, speed, and stamina from your core muscles, and if they are weak, all your joints suffer — especially your knees. A stable core is key for maintaining balance and rhythm. It also keeps your weight distributed between your legs and prevents undue stress from resting on your knees.
Our favorite way to improve core strength is Pilates! If you are a runner but think you could benefit from a stronger core (let’s be honest, we all could), consider giving it a try — for FREE.

4) Running form

It doesn’t matter if you’re a marathon runner or an occasional jogger — running form is important. It determines where and how the impact of every step is distributed throughout your body. If your body mechanics are compromised — for instance, you’re dragging your feet or running with your shoulders tense and shrugged — you’re more likely to suffer from chronic knee pain, or even experience a serious injury. Work with a movement specialist – like the PT’s in our office – to analyze your form and help you be more efficient when you run.

Running is good for you at any age, if you do it right!

Research shows running can actually slow knee arthritis. According to an article published by Outside Online, “animal models show that exercise promotes cartilage thickening and protects its stretchy properties… instead of wearing down your bearings, running may grease them. That’s key, because cartilage thinning and the loss of elasticity are both prominent causes of osteoarthritis.”

Want to make sure you’re running right? Get in touch!

If you are local to the Seacoast region and considering physical therapy in Portsmouth, NH – you can schedule a FREE Discovery Session if you have chronic knee pain (or any type of pain) to talk about what you’re dealing with and figure out the course of action that works best for you.

You’ll get the opportunity to tell one of my specialists 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!

Looking for more information on Knee Pain? – Download our free guide “7 Ways to Stop Knee Pain” HERE.

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

New Year — New You — New Pain?

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New year, new you, right?

We’re officially in 2019 and it’s a brand new start… You’re excited, you’re motivated, and you’re on your way to achieving your goals for the year. But what happens when back pain hits you? Or your knee starts to hurt? Or your hip starts bothering you? The last thing you want is for your new routine to be disrupted and your progress halted…

So how do you know if the pain you’re experiencing is something to really worry about, or if it’s just a result of your body adjusting to a more active routine? (related: Where is your pain really coming from?)

These FOUR questions will help you clarify the type of pain you’re dealing with, help you figure out what to do about it, and most importantly – prevent “new pains” from getting in the way of your goals in the new year!

1. Does your pain come and go?

If the pain comes and goes, and starts to decrease the more you improve your fitness level, it’s probably just a sign that your body is getting used to your new activities. For example, if you’ve started doing squats for the first time and notice some knee pain when you first begin, you shouldn’t worry unless the pain gets progressively worse as you exercise.

Best practice: Keep an eye on this kind of pain – or download one of our FREE GUIDES – but there’s no urgent need to run to the doctor.

2. Does the pain last after the activity but go away the next day?

If your pain follows a pattern — e.g., your knee pain stays with you for the rest of the day after doing your squat sets but is gone when you wake up the next morning — means your body is trying to tell you something. This type of recurrent pattern is a warning sign that your body isn’t responding correctly to the exercise and could start to incur damage. If you’re experiencing a similar phenomenon, now is the time to make an appointment with a specialist physical therapist. Going to the doctor or orthopedic surgeon would be a less productive path to take, as they will likely send you down a rabbit hole of unnecessary tests and procedures (Do you really need an MRI?). But meeting with a physical therapist before the problem becomes too serious can help you adjust your movement and strengthen the right muscles so that you’re able to continue exercising as planned.

Best practice: Talk to a physical therapy specialist who can analyze your movement and the source of your pain.

3. Is the pain causing you to move differently?

People who ignore pain without seeing a physical therapist often end up here, which leads to a more difficult recovery. They often end up limping, walking “crooked,” modifying movements such as bending over, and moving stiffly. This is a result of your body compensating for the pain initially triggered by the exercise. Such compensations start to cause wear and tear on other areas, which only create more problems down the road.  If you’ve hit this phase – it’s still not too late to get some help.  Working directly with a physical therapy specialist will help you to quickly get rid of your pain and correct the compensations you’ve started to develop – so they don’t get worse.

Best practice: Make an appointment with a physical therapy specialist (at our office your first one is FREE)

4. Is your pain causing you to avoid or stop doing something?

When your pain is stopping you from doing something — whether that be doing squats, running, or picking things up off the floor— it’s a sign that your body is in distress and needs help from a physical therapy specialist, orthopedic specialist, or your doctor. However, I encourage people to seek out a physical therapist first. Traditional doctors typically don’t perform movement tests, relying solely on imaging and procedures to make diagnoses. They’re also more likely to prescribe rest, surgery, or painkillers  — despite the fact that 80-90% of ALL aches and pains can be resolved through corrective exercise and movement strategies administered by a movement expert (such as a specialist physical therapist). If the problem does require further intervention, then a physical therapist can refer you to the appropriate medical specialist.  Most states (including NH) don’t require a prescription to see a physical therapist. You can give us a call and come straight in!

Best practice: See if physical therapy can help FIRST by talking to a specialist and getting an evaluation

The moral of the story is, don’t wait to ask for help! You’re better off being extra-careful and addressing your pain early than waiting for it to become a full blown injury. If you are experiencing pain and/or need any help staying on track with your new movement program, don’t hesitate to reach out! You can also find us on Facebook and Instagram and learn more about our services here.

Happy New Year!

Setting Goals for the New Year: Part One – What to address FIRST?

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New Year’s may still seem pretty far away, but if you plan on setting any resolutions or goals for 2019, you should start now. The earlier you set your goals, the more likely you are to achieve them. But choosing meaningful and positive goals is a process. That’s why we’re launching this four-part blog series to be your guide as we head into the end of 2018!

The first step is identifying what you want to change – FIRST.

A typical New Year’s resolution might be to lose weight or be more active. But before you can address those goals, it’s important to take a quick inventory of your body and identify obstacles that might get in the way.  The last thing you want is to get all excited about a goal, only to have those aspirations quickly deflated because you neglected to see the whole picture.

Let’s take the weight loss goal for example. Coming from a physical therapist’s point of view, that might mean asking yourself, “what hurts?” or “what has physically been bothering me?”  What are one or two things that could possibly get in your way of completing this goal?  Maybe your body is feeling great, you could still be struggling on other levels. It’s important to be honest with yourself and identify anything and everything that could be an obstacle to your goal. Once you can recognize and become aware of this issue, you have the opportunity to resolve it!

But how do you do that?  First, you have to get specific. For example, if you want to address your back pain in the New Year, so that you can be more active and lose weight in 2019, it’s not enough to simply say “I have a problem with back pain.”  When we get specific, we are able to take what may seem like a big, overwhelming problem – and turn it into bit size actionable chunks….

Start with focusing on the what, when, where, and why of the problem.

“Back pain” in itself is a general term. It’s more likely that instead of your entire back hurting at the same level all the time, you have a specific area (or areas) that hurts during specific activities. For instance, your “what” (the specific problem at hand) could be low back pain. The “when” could be in the evening after a long day on your feet. “Where” could be your living room when you’re trying to get up off the couch, or the golf course after a swing. “Why” could be a combination of factors that are causing you to experience the pain. For example, your body mechanics might be off to the point where it’s causing degradation of your vertebrae. Learning to move properly (for instance, with a physical therapist) would be a logical way to address that “why.”

Next, write down your focused description of the problem.

The simple act of writing something down will clarify and solidify your intentions. In this example, we started with the general statement “I have a problem with back pain.” We broke that down into parts, so that now you might say:

“I am experiencing severe low back pain. It typically occurs in the evenings after I’ve spent a long day on my feet, particularly when I’m moving from sitting to standing. This is likely a result of poor body mechanics, as I have never been instructed in proper movement to relieve back pain. This is the issue I intend to resolve so that I can be more active in 2019 and lose 20 lbs.”

Our next blog post will consider this series and discuss how to set a specific long term goal.

Stay tuned for this post coming out on 11/20! In the meantime, you may want to consider how physical therapy could help you in improving your overall health this upcoming New Year. You may not have a specific physical complaint like the one we described in this post, but working with a physical therapist can actually help you PREVENT these issues from arising later on! As we continue to age, it becomes more likely that we will experience back pain and numerous other issues. The great thing about PT is that it strengthens your body in all the right ways to guard against joint degeneration, stiffness, achiness, muscular weakness, and loss of balance (just to name a few benefits).

If you want to know if one of our specialists can help you, apply for one of our FREE Discovery Visits right here in Portsmouth!

 

Photo of Bodie, our office dog and client greeter

Meet Bodie: Our Four-Legged Client Greeter

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Bodie is more than a pet – he’s a full time member of the CJ Physical Therapy and Pilates team!

Bodie is our full-time, four-legged client greeter. When he first came to Portsmouth, he spent most of his days as an at-home-watchdog. Now, he is busy greeting clients most days of the week, wagging his tail, and graciously accepting treats!

Bodie is a hard worker, but he loves exploring the Seacoast on his days off.

When Bodie has a day off, he enjoys chasing squirrels and chipmunks, playing fetch, walking the trails of Stratham Hill park, and sleeping. You’ll also see our part-time office dog, Hudson, helping out when Bodie is away. But you know you’ve arrived at CJPT & Pilates on a special day when both dogs are on duty!

Bodie and Hudson watching the door

Having an office dog is one example of our friendly, community-centric atmosphere at CJPT & Pilates.

When you come to your physical therapy session or Pilates class, we want you to feel at home. Many of our clients have even gotten into the habit of bringing dog treats to the office and enjoy playing with Bodie before and after their sessions! Sometimes, Bodie gets so many treats that we have to save them for later…

cup filled with dog treats for Bodie

Our clients are so special! And Bodie’s not the only one who thinks so!

Bodie shaking hands with Client

To see more pictures of Bodie and follow his career as a professional office dog, visit our Instagram and Facebook pages. For more information about our gathering on October 19th, click here!

 

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Physical therapy WORKS – Take it From the Ones Who’ve Done it!

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Still not sure about PT? Have you heard a lot of conflicting information about what we really do as physical therapists? Do you need relief from an injury or chronic pain but you’ve been told surgery is your only option?

You’re not alone.

So many of our clients have come through our doors for the first time with those same questions. They may have been told over and over again by doctors that their pain or injury isn’t fixable – or if it is, they need extensive surgery and/or drugs. Many have never tried physical therapy before. Some are nervous because they think that it will be painful, and others doubtful that they’re going to learn anything new or helpful. But time and time again, those same individuals end up seeing amazing improvements in strength, mobility, health, and lifestyle. They consistently report how grateful they are to be simply living pain-free or able to participate in their favorite activities again. And we are always so proud of them for putting in the work and being an active participant in their individualized treatment plan!

I could go on and on about the results our awesome clients have seen, but no one says it better than themselves.

When Jeff first came to us he had a shoulder problem that was keeping him from working out at the gym the way he wanted. He’s also a dentist so leaning over his patients all day wasn’t helping. We worked on strategies during the day to help his mobility and then we tackled his stability! He came in and let us know that he was back to his full chest workout and pushups – with zero pain!

David, age 56, suffered from chronic neck and shoulder pain before coming to us for help.

“I couldn’t run more than 2 miles without radiating neck and shoulder pain and I was really uncomfortable at work. Working with CJ Physical Therapy, I learned how to manage my neck without going the surgery route. Now I can run as far as I like without any neck or shoulder pain.”

Another 56 year old, Kathie, took advantage of both our physical therapy and Pilates programs to resolve her shoulder pain.

“Before coming to CJPT & Pilates I was dealing with a shoulder problem that kept me from things like buckling my seat belt, walking the dog, and putting dishes away. I wanted to try something different from the traditional routes I’d tried in the past. Combining physical therapy and Pilates, and working with someone who understood my personal needs, was the difference that gave me my life back.”

Gale, age 65, experienced a positive difference with our practice that she hadn’t received in the physical therapy that was referred to her following a surgery.

“I was dealing with terrible pain and numbness in my arm and wrist after surgery, and there was still no relief after 15 weeks of regular physical therapy. After coming to therapy here, I can now cook, put on make-up, and I’m no longer worried about getting back to hiking or backpacking which I love. Best experience ever!”

Nothing makes us happier than getting to be a part of a positive change in someone’s life. And we love to hear how PT has impacted not just our clients’ health, but their lives overall! Several of our clients have even shared video testimonials of their experience working with us, which can be found here. They are living proof that anyone can benefit from physical therapy. You can be as skeptical as you want – you just have to be willing to give PT an honest shot. And chances are, you’ll be glad you did!

If you’re wondering if physical therapy is right for you – or if a different kind of physical therapy is right for you – please reach out!  We are so happy to help.  If we can’t help you – we’ll find someone that can.

Why You Need an Accountability Team

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The Importance of Accountability

Lately I’ve been feeling like there are just not enough hours in the day to do everything I need to do, and to be honest, it’s thrown me off track a bit! We have so many awesome things going on here at CJ Physical Therapy and Pilates, and despite how exciting our development and growth has been recently, it can be stressful to stay on top of everything.

However, I need to remind myself how lucky I am to have good, supportive people around me who I can rely on as my “accountability team.” They’re the people who will hold me accountable for the things I really need to be doing, redirect my focus if I’m pouring all my energy into less crucial tasks, see things I’m not seeing, and sometimes to simply give me the thumbs up (or down). For me – that’s my husband and my AMAZING team at CJPT and Pilates (many of whom you’ve had the awesome chance to meet)!

The lovely ladies of CJPT & Pilates!

Strangely enough, this topic has been coming up A LOT lately with our clients too!

I can’t tell you how many times someone comes into my office stressed out and worried because they didn’t get to do their exercises this week, they didn’t do them exactly right – or worse – they try to delay or put off getting help because they don’t have time to do the exercises…

Helping you help yourself

First – getting help for a back, neck, or knee problem that’s been lingering for awhile – or that you’ve been putting off for awhile – isn’t just about doing exercises. That’s actually where most people are confused and get it wrong (if it were that simple – well, frankly – I’d be out of a job!).

Where I help people the most is by becoming a part of their support and accountability team! Often when I first meet with someone, it starts with getting to know what’s going on in their life. How busy are they? Do they spend most of their time in a plane or car because of work? Do they have three little kids, or grandkids, they’re trying to keep up with? Do they have one or two really energetic dogs that have them running around the house or yard all the time?

I want to know what your real life is like. That way we can come up with a realistic plan that will set you up for success. Expecting you to suddenly go to the gym every day when you don’t even have a membership is kind of ridiculous. So is expecting you to NEVER bend over when you’ve got two little kids at home, for example. It’s important that you are working with someone who understands you, your life, and is prepared to be part of your support and accountability system. You don’t need someone who is just going to make life more difficult for by recommending unrealistic treatments or imposing demands that simply won’t work (or more importantly LAST) with your individual lifestyle.

Here for the Long Haul

Now, being a physical therapist in the traditional sense, it would be very easy for me to do some manual work on the table for each of my clients, and even go through some therapeutic exercises that I know will get rid of their pain quickly. BUT… does that actually get you through a physically and mentally strenuous week? Does a quick fix really help in the long run?

No – and that’s why having a support and accountability team – especially when it comes to your health – is absolutely vital.

Don’t work with people who simply put bandaids on the problem in the form of drugs or quick fixes. Work with someone who is willing to dig in and find a real solution, support you along the way, and hold you accountable for the time and energy that you need to invest in your health as well!

If you’re interested in adding a specialist physical therapist (and/or Pilates instructor) to your accountability team, you can reach out anytime or even request a time to talk to one of our specialists for FREE. Thanks for reading – and for holding ME accountable to sharing this advice with you!

Woman sleeping facedown on a bed.

Tired all the Time? Get Moving!

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All of us have experienced tiredness, exhaustion, and fatigue. Sometimes it hits after a late night spent working or socializing. Other times, our exhaustion seems to come out of nowhere. With our fast-paced modern lifestyles, it’s not surprising that statistics from the Center for Disease Control and Prevention (CDC) report around 15.3 percent of women and 10.1 percent of men regularly feeling very tired or exhausted in the United States.

A lack of sufficient sleep isn’t the only factor that could be contributing to your fatigue – poor dietary habits, excessive napping, unhealthy amounts of stress in your daily life, and living a more sedentary lifestyle are all possibilities according to a recent article published by Medical News Today. It might seem counter-intuitive that more exercise could help you feel less tired, but it’s the truth! Sitting on the couch is one of the worst things you can do for chronic fatigue or tiredness (not to mention the impact it has on your back). Moderate amounts of exercise are proven to boost your energy, not drain it – and getting a good workout in during the day will help you sleep better at night.

If you rarely exercise with intention, or spend most of your day at a desk, it can be challenging to transition into a more active lifestyle. Many people in such circumstances benefit from joining a group fitness class or finding an “exercise buddy” to hold them accountable. Our Pilates classes right here in Portsmouth are a great option because they’re geared towards beginners, and Pilates gives you that full body workout that will leave you feeling invigorated and energized afterwards – but ready to fall right asleep at bedtime! The mindfulness aspect of Pilates as well as the exercise make it helpful for reducing stress, which in turn reduces fatigue.

We say all the time that movement is medicine, and it’s true in more ways than one. Movement is medicine for the aches and pains of your joints and muscles, but it’s also medicine for your stress and exhaustion. Exercise stimulates endorphin release, triggering positive feelings of elation or mild euphoria. Shifting into a more positive mental state during a day when you’re feeling completely drained will help you cope better with whatever you’re dealing with, in addition to giving you more energy to get through it. You don’t need to spend hours at the gym every day – just 30 minutes of movement each day, whether it be walking, running, biking, Pilates, yoga, golf, etc. will make a difference.

Five Foods that are Great for Your Joints

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One of the most important factors in living an active lifestyle is the health and endurance of your joints. If you’re in pain, you’re much less likely to exercise, and joint pain will likely keep you much more sedentary than is healthy. But did you know that there are several foods that can make a huge difference for your joints? The following are some examples of nutritious foods that can help get you moving pain-free.

1. Nuts

You can’t go wrong with a healthy assortment of nuts. Being so high in protein, they’ll give you long-lasting energy, but they’re also great for repairing damage due to inflammation in your joints. They’re also full of healthy fats- something your body needsto repair itself!

2. Red Apples

Apples are red because of a type of compound called anthocyanins, which also happen to be strong anti-inflammatories! They’re also full of antioxidants that have been linked to arthritis prevention, cancer cell inhibition, and decreased cholesterol. Apples can be an easy to-go snack, or you can mix them into oatmeal, make a fruit salad, or even add thin apple slices to your favorite sandwich for a refreshing crunch and flavor.

3. Salmon

Salmon and other oily fish have an abundance of omega-3 fatty acids, which are an integral component of joint health. They help keep your cartilage strong and your whole body flexible! Omega – 3 is something your body needs to function, but can’t make on its own – so it’s crucial that you give your body these fatty acids through your food!

4. Carrots and Other Orange Veggies

Vitamin A is key when it comes to fighting inflammation – and carrots have tons of Vitamin A! So do other orange vegetables like sweet potatoes and butternut squash. Vitamin A also helps keep your immune system, skin, and vision at their best. Carrots are an easy and tasty snack when eaten raw, either solo or combined with ranch dip and other veggies. You can also bake these orange veggies together for a delicious dinner side dish!

5. Berries

First of all, berries are delicious. They can be eaten so many ways, and are an especially sweet pick me up in the morning! The health benefits are awesome – berries contain anthocyanins, which are antioxidant compounds that fight inflammation. Berries are known as a food that both combats arthritis and leaves you feeling full, without overeating! Plus, they’re sweet enough to serve as a dessert, and definitely healthier than most other dessert options. What’s not to love?

If you struggle with occasional or chronic joint pain, and want to combine these awesome foods with a concrete plan that will get you moving at your best, get in touch. At CJ Physical Therapy and Wellness, we’re all about helping people make the best decisions for their health and living life to the fullest – without pain pills, procedures, or expensive surgeries!

Movement is Medicine – When Prescribed Properly!

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Movement is Medicine (when prescribed properly)

I have a confession to make. A few months ago I hurt my own back. Yes, you read that correctly, the back pain expert injured her own back! I preach this ALL the time to my clients, but one of the reasons I’m so passionate about helping people with back problems is because the treatment is not cookie-cutter. But once we find what works for you, it is so rewarding. 

In my case, I was able to use very specific movements to get my back pain gone, and then start focusing on strengthening exercises to keep it gone. Don’t get me wrong, there were moments when I wanted to call my doctor and ask him for pain pills, and even the idea of an injection crossed my mind once or twice. But because I keep up with the research, I know that these things really don’t work well for long-term results. Aside from the many complications and side effects you could get, quick-fix treatments tend to mask your pain and keep you from doing the real work that is necessary for a long-term solution.

At CJPT & Pilates, long-term solutions are the only thing we are interested in, and we believe that movement is medicine. For all musculoskeletal injuries, including back pain, the research shows that movement and exercise really is the best course of treatment in about 80% of all cases. Ok, I know what you’re thinking. If it were that easy, why can’t you just go to the gym, to Yoga, or follow an exercise video at home to get rid of your own back or knee pain?  

It’s because although movement IS medicine, it only works when prescribed for you properly.  

Let me explain. 

I’m working with a gentleman right now who’s had back pain for over a year. It started after a car accident. He’s tried regular physical therapy, chiropractic, steroid injections and radiofrequency ablation. None of it worked. He feels good when he exercises and moves around, but the pain always comes back. When he came to see us, the really interesting thing I noticed about his back was when he put himself in certain positions, he would stand up and literally be crooked. His spine would shift to one side, and become very painful and stiff. In the PT-world we call this a lateral shift, and it’s a sign that indicates he likely has a bulging disc. The great thing about a bulging disc is that they tend to respond very well to corrective movements. Once we know what movement “fixes” you, we can prescribe it to you. This gentleman can now make himself straight and get rid of his back pain in under a minute. Of course the goal is to get him to the point where he no longer needs this corrective movement, but for now, it quite literally is his medicine.

I think the reason more people don’t use this approach is because it requires a little bit of work, and you don’t often see the results immediately.

When you get an injection, or even take a pill, the pain is gone in a few hours and it will often stay gone for a period of time without you really needing to do much. With movement, you have to stick with it and do it correctly for it to work. And although you can get an immediate reduction in pain from the correctly prescribed movement, it takes several weeks for it to start to stick and produce long-term relief. But here’s the best part about using movement as medicine – it’s natural, there are no harmful side-effects, and you can do it completely on your own.

If you’ve been suffering in pain for a while and tired of using pills or quick fixes to manage your pain, consider seeing a Mechanical Pain Specialist and find out if movement can be your medicine instead!

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.