Tag Archive for: new year

How Ignoring Back pain could ruin your New Year’s Goals

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Now is the time when people shift their focus to the New Year and start thinking about new and exciting goals for themselves.

According to statista.com – the three most popular New Year’s goals are 1) doing more exercise and improving their fitness, 2) losing weight, and 3) saving money.

Would you be surprised to know that if you are currently suffering from back pain – and you continue to ignore it – it could significantly impact your chances of success at achieving any of these goals?

Let me explain.

Let’s start with doing more exercise and improving fitness. Most people think that if they start exercising more – especially their core – it will solve their back problem. Not necessarily. While the research studies show (overwhelmingly) that exercise is one of the best treatments for back pain – what they don’t reveal is that there are typically some key things that must be in place in order for exercise to be effective. For example, you must have good mobility before you start focusing on stability (or strengthening). If you’ve got a stiff back, general exercise could be all you need, and you’ll notice improvement. But you won’t know until you get going and by then it could be too late.

What if your back is stiff because it’s compensating for something – say a bulging disc or muscle weakness?

If that’s the case, and you go all in with an exercise program in January, it’s only a matter of time (usually about 3 months in) before your back becomes worse, forcing you to abort your grand plan for the new year. When stability is there for a compensatory reason, it’s important to figure that out before adding more exercise or strengthening to the mix. This is one way back pain could derail your New Year’s resolution of doing more exercise and improving your fitness.

Say you want to lose weight. This is a fabulous goal. And if you’ve got back pain, losing weight will surely help. But once again, it’s critical to understand why you’ve got back pain in the first place. For example, being overweight is rarely the cause of back pain. A few extra pounds can certainly exacerbate your back problem, but it doesn’t usually cause back pain all on its own. The most common causes of back pain are mechanical (movement) problems.

In other words – bad movement habits such as sitting all the time, bending and rotating too much, or having terrible posture can all lead to back pain slowly over time.

If you lose weight, but never correct these mechanical/movement problems, your back pain isn’t going to improve. When it comes to the process of losing weight, in addition to watching your diet, more exercise is often incorporated into a weight loss plan. If you’ve got back pain, it’s more than likely due to poor movement habits. More exercise will not address these, and worse, could exacerbate the problem. If your back pain increases, not only will you not want to exercise, but you could be more inclined to sit at home and eat more – completely derailing your New Year’s resolution of losing weight.

Finally – we come to saving money. What on earth could back pain have to do with this? Well, you’ve probably heard the saying: “If you think wellness is expensive, try illness”. And this couldn’t be truer. When you ignore back pain, it’s only going to get more expensive to address later. As back pain worsens, you’ll have less willpower to bear it, and you’ll be more likely to opt for expensive fixes such as outpatient procedures and surgery. Not to mention the rehab that needs to take place afterwards for an optimal recovery and the expensive tests that need to take place before-hand to ensure you’re ready for surgery.

When you ignore a back problem it’s only a matter of time before it becomes unbearable.

And when we’re desperate, we make poor decisions, which often leads to more money spent than necessary. All that money (and more) that you set out to save as part of your New Year’s goals eventually goes to waste. Instead, get in front of your back pain. For 80% of back pain cases, there is a natural, movement-based solution. Natural solutions are far less expensive – and much safer long term compared to something like surgery. While the impact of ignoring back pain may seem indirect when it comes to a New Year’s resolution of saving money – it will impact you in some way – at some point – in a monetary way if you don’t address it now.

When you’ve got back pain (or any pain for that matter) that isn’t going away, it’s your body trying to tell you something. Don’t ignore it. It’s only a matter of time before it gets worse and starts to derail more than just your New Year’s goals.

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.

5 Tips for Wrapping Gifts Without Aggravating Neck or Back Pain

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If you’re anything like me – you’ve left your Holiday wrapping to the absolute last minute. And if that’s the case – there’s a very good chance you’re going to overdo it – and aggravate any existing neck or back pain you might have.

The good news?

There are things you can do to significantly mitigate the chances of your neck and back pain flaring up – and perhaps avoid it altogether.

Here are five great tips – and even a bonus recovery tip – to help you get through your last minute gift wrapping without aggravating your neck or back:

1. Create an Ergonomic Wrapping Station

The way you set up your wrapping station matters. Sitting on the floor or crouching over a low coffee table forces your spine into unnatural positions, creating stress on both your neck and back. Instead, wrap your gifts on a surface that allows you to sit or stand comfortably at waist height.

If you’re sitting, use a supportive chair along with a lumbar roll to keep your back and neck in their most natural position. For those who prefer standing, consider using an anti-fatigue mat to reduce strain on your back. Elevating your workspace ensures you’re not constantly hunching over, which is a common culprit for neck and back pain.

2. Don’t Sit or Stand Too Long – Move!

Sitting or standing in one position for extended periods can lead to stiffness and pain in your neck, shoulders, and back. Set a timer to remind yourself to take movement breaks every 20-30 minutes.

During these breaks, perform a few gentle stretches for your neck and back. Try rolling your shoulders backward, gently tilting your head side to side, or doing a seated spinal twist. Movement encourages blood flow, which helps reduce stiffness and tension. Plus, breaking up the task gives you a mental refresh so you can focus on getting your wrapping done instead of neck or back pain.

3. Use the Right Tools

The tools you use can make a big difference in minimizing strain. Opt for ergonomic scissors with padded handles to reduce stress on your hands and wrists. Tape dispensers are also a must-have to prevent repetitive wrist motions that can lead to discomfort.

If you’re wrapping on the floor, use a cushion to support your hips and lower back. For added neck relief, consider placing a rolled-up towel under your neck during floor session breaks to give it some relief and maintain its natural curve. These simple adjustments can help you avoid unnecessary strain while you focus on creating perfectly wrapped packages.

4. Check Your Posture

Poor posture is one of the biggest contributors to both neck and back pain. While wrapping, make a conscious effort to:

  • Relax Your Shoulders: Keep them down and away from your ears to avoid tension in your neck and upper back.
  • Maintain a Neutral Spine: Whether sitting or standing, ensure your lower back keeps its natural curve.
  • Align Your Head: Avoid craning your neck forward. Bring the gift closer to you instead of leaning toward it.

These small posture corrections can go a long way in keeping discomfort at bay and ensuring your body feels great long after the wrapping is done.

5. Spread Out Your Wrapping Tasks

Rather than saving all your wrapping for Christmas Eve, try wrapping a few gifts at a time over several days. This approach prevents prolonged periods of repetitive motion and reduces the overall strain on your neck and back.

Now – if you HAVE waited till Christmas Eve to wrap your gifts – then ignore this tip and move on to your bonus recovery tip 🙂 

Bonus Recovery Tip: Treat Yourself to a Little TLC

Even with the best precautions, some muscle soreness and tension might still sneak in. Combat this by treating yourself to recovery techniques like foam rolling, deep breathing, a good stretching session, or one of our Regenerative Therapy Sessions! 

And if your pain persists or worsens – don’t ignore it. Seeking advice from one of our mechanical pain specialists can help you address the root cause or your neck and back pain and prevent it from becoming a much bigger issue that impacts more than just wrapping gifts.

Live near Portsmouth, NH? Connect with one of our mechanical pain specialists by clicking HERE!

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

Weight Loss

How to Keep Knee or Back Pain from Derailing your New Year’s Goals

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The most popular goals for the New Year continue to revolve around weight loss and exercise. But here is one thing that can get in your way when pursuing those goals… unresolved back or knee pain. So many people make the mistake of thinking that exercise or weight loss alone, is going to “cure” their nagging pain. But that’s not always the case. 

Here are some top tips and advice I give all my clients around this time of year to help you get the most out of your health and fitness goals for 2021, and NOT let something like back or knee pain get in your way…

Mobility before Stability

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

Pace yourself

Siti Scommesse Basket Online: Le Migliori Opzioni di Scommezoid per il Basket

Il basket è uno sport appassionante che attira milioni di fan in tutto il mondo. Con la sua azione frenetica, le giocate spettacolari e le emozioni travolgenti, non c’è da stupirsi che sempre più persone vogliano scommettere sul basket online. Tuttavia, con l’enorme quantità di siti di scommesse disponibili, può essere difficile sapere quale scegliere. Come puoi essere sicuro di trovare un sito affidabile, sicuro e con le migliori quote?

In questo articolo, esploreremo le migliori opzioni di scommesse basket online attualmente disponibili. Analizzeremo i fattori chiave da considerare quando si sceglie un sito di scommesse, come la reputazione, la sicurezza, le quote competitive e l’esperienza utente. Inoltre, forniremo una guida dettagliata su come scommettere sul basket online in modo responsabile e divertente. Che tu sia un appassionato di lunga data o un nuovo arrivato nel mondo delle scommesse sportive, questo articolo ti darà tutte le informazioni necessarie per fare la scelta giusta e massimizzare le tue possibilità di successo.

Panoramica dei Principali Siti di Scommesse sul Basket

Il mondo delle scommesse sportive online offre un’ampia gamma di opportunità per gli appassionati di basket. Le scommesse basket online consentono di scommettere su una vasta selezione di partite, campionati e tornei, sia a livello nazionale che internazionale. Che tu sia un fan dell’NBA, dell’Euroleague o dei campionati nazionali, potrai trovare numerose opzioni per scommettere sui tuoi giocatori e squadre preferite.

Uno dei vantaggi principali delle scommesse basket online è la comodità. Puoi piazzare le tue scommesse ovunque ti trovi, direttamente dal tuo dispositivo mobile o dal tuo computer. Inoltre, i siti di scommesse online offrono spesso quote competitive e una vasta gamma di opzioni di scommessa, come le scommesse sul risultato finale, i punteggi parziali, i margini di vittoria e molto altro ancora.

Per sfruttare al meglio le scommesse basket online, è fondamentale scegliere un bookmaker affidabile e di alta qualità. Alcuni dei migliori siti di scommesse basket online offrono:

  • Ampie coperture di eventi e mercati di scommessa
  • Quote competitive e opzioni di scommessa diversificate
  • Promozioni e bonus dedicati agli appassionati di basket
  • Piattaforme user-friendly e facilmente accessibili da dispositivi mobili

Che tu sia un principiante o un giocatore esperto, le scommesse basket online rappresentano un’opportunità emozionante per aumentare il divertimento e l’emozione delle partite. Tuttavia, è importante gestire in modo responsabile il tuo bankroll e scommettere solo ciò che puoi permetterti di perdere. Con la giusta strategia e una buona dose di conoscenza del gioco, le scommesse basket online possono rivelarsi un’esperienza gratificante e coinvolgente.

Analisi delle Quote e delle Opzioni di Scommessa Offerte

Quando si tratta di scommettere sul basket online, gli appassionati di questo sport hanno una vasta gamma di opzioni a loro disposizione. I migliori siti di scommesse basket online offrono una varietà di mercati, quote competitive e funzionalità user-friendly per rendere l’esperienza di scommessa più piacevole e redditizia possibile. Alcuni dei fattori chiave da considerare nella scelta di un sito di scommesse basket includono la reputazione, la sicurezza, la varietà di mercati e le opzioni di pagamento.

Tra i siti di scommesse basket più popolari e affidabili troviamo nomi come Bet365, William Hill, Unibet e 888Sport. Questi operatori offrono una copertura completa degli eventi di basket più importanti, come l’NBA, l’Euroleague e i campionati nazionali di tutto il mondo. Inoltre, molti di questi siti offrono anche opzioni di streaming live, statistiche dettagliate e promozioni esclusive per i fan del basket, rendendo l’esperienza di scommessa ancora più coinvolgente ed emozionante.

Vantaggi e Svantaggi delle Scommesse sul Basket Online

Nel mondo delle scommesse sportive online, il basket è uno sport che sta guadagnando sempre più popolarità. Con le sue emozioni travolgenti e l’azione incessante, il basket offre numerose opportunità per i giocatori di scommettere e provare a vincere. Siti scommesse basket online come Scommezoid offrono una vasta gamma di opzioni per scommettere su questo appassionante sport.

Una delle caratteristiche principali dei migliori siti scommesse basket online è la varietà di mercati disponibili. Oltre alle scommesse tradizionali sul risultato finale, i giocatori possono scommettere su una miriade di altri aspetti del gioco, come il punteggio di un singolo quarto, il margine di vittoria, il numero di punti segnati da un giocatore specifico e molto altro ancora. Questa ampia scelta di mercati consente ai giocatori di adattare le loro strategie di scommessa alle proprie preferenze e competenze.

  • Quote competitive
  • Ampia copertura delle principali leghe
  • Opzioni di scommessa dal vivo
  • Bonus e promozioni vantaggiose
  • Piattaforme user-friendly

Strategie e Consigli per Scommettere con Successo

Il basket è uno degli sport più emozionanti e seguiti al mondo, e per gli appassionati di scommesse, rappresenta un’opportunità unica per mettere alla prova le proprie abilità di previsione e strategia. Fortunatamente, esistono numerosi siti di scommesse basket online che offrono una vasta gamma di opzioni per scommettere su questo sport avvincente. Questi siti consentono di scommettere non solo sulle partite, ma anche su una miriade di altri aspetti del gioco, come il punteggio finale, il margine di vittoria, i punti realizzati dai singoli giocatori e molto altro ancora.

Quando si tratta di scegliere il miglior sito di scommesse basket online, è fondamentale considerare diversi fattori chiave. In primo luogo, è importante valutare l’affidabilità e la reputazione del sito, assicurandosi che sia regolamentato e autorizzato a operare nel proprio paese di residenza. Inoltre, è necessario prendere in considerazione l’ampiezza dell’offerta di scommesse, le quote proposte e la facilità d’uso dell’interfaccia. Alcuni dei migliori siti di scommesse basket online offrono anche interessanti bonus di benvenuto e promozioni speciali per i nuovi giocatori, rendendo l’esperienza ancora più entusiasmante.

Infine, è sempre consigliabile fare una ricerca approfondita sui diversi siti di scommesse basket online prima di effettuare la propria scelta. Leggere le recensioni degli utenti, confrontare le quote e le opzioni di scommessa offerte, e valutare attentamente i termini e le condizioni di ciascun sito può fare la differenza tra un’esperienza di scommessa positiva e una deludente. Con la giusta combinazione di conoscenza, strategia e un sito di scommesse affidabile, gli appassionati di basket possono vivere emozioni indimenticabili e, con un po’ di fortuna, anche realizzare qualche bella vincita.

Sicurezza e Affidabilità dei Siti di Scommesse sul Basket

Ecco 4 paragrafi in italiano che dettagliano “Siti Scommesse Basket Online: Le Migliori Opzioni di Scommezoid per il Basket”:

Gli appassionati di basket hanno molteplici opzioni per scommettere sui loro eventi preferiti grazie ai numerosi siti di scommesse online dedicati a questo sport. Questi siti offrono una vasta gamma di mercati di scommessa, dalle classiche quote sul risultato finale alle opzioni più dettagliate come lo spread, il totale dei punti e le scommesse sui singoli giocatori. Inoltre, molti di questi siti propongono anche streaming live degli incontri, consentendo ai giocatori di seguire l’azione in tempo reale mentre scommettono.

Uno dei principali vantaggi di scommettere sul basket online è la comodità. Non è più necessario recarsi in una sala scommesse fisica, poiché tutto può essere gestito dal proprio dispositivo mobile o computer. Inoltre, i siti di scommesse online offrono spesso quote migliori rispetto alle sale scommesse tradizionali, grazie alla riduzione dei costi operativi. Questo si traduce in potenziali vincite più elevate per i giocatori.

Quando si sceglie un sito di scommesse basket online, è importante considerare fattori come la reputazione, la sicurezza, la varietà di mercati di scommessa offerti e i bonus e le promozioni disponibili. Alcuni dei migliori siti di scommesse basket online includono:

  • Bet365
  • William Hill
  • 888Sport
  • Unibet

Questi siti sono noti per la loro affidabilità, le quote competitive e l’eccellente copertura degli eventi di basket a livello nazionale e internazionale.

Infine, è fondamentale ricordare di scommettere in modo responsabile e di gestire attentamente il proprio bankroll. Le scommesse sul basket online possono essere un’esperienza emozionante ed entusiasmante, ma è importante mantenere sempre il controllo e non lasciarsi travolgere dall’eccitazione del gioco. Con la giusta strategia e un approccio disciplinato, è possibile trarre il massimo divertimento e potenzialmente anche profitti dalle scommesse sul basket online.

In conclusione, il mondo delle scommesse sul basket online offre una vasta gamma di opzioni per gli appassionati di questo sport. Dalle migliori piattaforme come Scommezoid, che garantiscono un’esperienza di gioco sicura e affidabile, alle numerose opportunità di scommesse disponibili, gli amanti del basket possono immergersi completamente nell’emozione del gioco. Che tu sia un principiante o un esperto scommettitore, l’importante è scegliere con attenzione il sito di scommesse più adatto alle tue esigenze e goderti appieno l’adrenalina di ogni partita.

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

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

Stay Hydrated

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

Get assessed by a movement expert

If you’ve already got some nagging back and knee pain, do yourself a favor and get assessed by a movement expert FIRST, before you begin your new exercise routine or New Year’s goal. Your first thought might be to go see your medical doctor, which of course isn’t a bad idea, but it’s important you understand how different medical professionals look at you when you have knee or back pain.

Medical doctors are trained to screen your whole body and spot for serious problems. If you see them for musculoskeletal pain, they will typically take X-rays and MRI’s to make sure there are no broken bones or serious pathologies. They do not have extensive training to assess how your pain behaves during movement or exercise, which is the majority of people’s problems. That’s where we come in.

A specialty practice like ours will be able to assess your movement in detail, through various movement tests, which will tell a much better story about how your pain may or may not impact the new exercise or weight loss program you’re about to start. Plus, once we know how your pain behaves, what the triggering patterns are, we can also teach you how to control it – so that you don’t have to let nagging back or knee pain derail your 2021!

I hope your New Year is off to an amazing start, and if you want to ensure that back or knee pain doesn’t get in the way of that, reach out for a FREE 30 minute Discovery Session. We would love to talk with you about your goals and be part of your support team as we all launch into 2023!

 

 

How to NOT let Aches and Pains Ruin your New Year’s Goals

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It’s that time of year, when we start looking ahead and setting goals for ourselves. It’s especially exciting now because we aren’t only entering a new year – but a new DECADE!

Exercising more and losing weight are the top New Year’s resolutions on everyone’s lists year after year. But what if you’re suffering from back or knee pain?  One of the worst things you can do is ignore pain and assume that by simply exercising more or losing weight, your ailments will just go away. It’s certainly a reasonable expectation, however, I typically see an influx of people calling my office right around March because these aches and pains have not only worsened — but derailed their New Year’s goals completely.

I don’t want to see that happen for you. So here are my top tips to NOT let aches and pains ruin your New Year’s goals:

1. Get assessed by an expert:

 

Your first thought might be to go see your doctor if you’re suffering from something like back or knee pain. But most medical doctors are trained to screen you for problems like broken bones or serious pathologies – not to actually assess your movement. You need to know how your pain behaves during everyday functional movements to truly fix it – and to avoid unnecessary procedures and surgery.  X-rays, MRI’s, or simply moving your limbs around on a treatment table won’t do that… but that is what a medical doctor is trained to do. A specialty physical therapy practice will be able to assess your movement in detail, through various movement tests, which will tell a much better story about how your pain may or may not impact the new exercise or weight loss program you’re about to start. Plus, we’ll be able to give you customized modifications so that you can embark on your new goal while decreasing your risk of injury.

2. Mobility before Stability:

This is a saying you hear me say all the time in my office. Your muscles won’t function at their best if you don’t have optimal joint mobility. In other words, you don’t want to strengthen around a stiff joint, or you’ll encourage compensation. Full and free mobility requires adequate flexibility in your joints as well as your muscles. Most people don’t think – or even know – how to assess their joint mobility. If you’re suffering from chronically stiff joints, you’ll want to get them checked before you start a new exercise program. I recommend seeing a movement expert, like those employed in our office, to make sure you’re ready and able to start on that new exercise program you’re so excited about!

3. Stay Hydrated:

Drinking lots of water has two great benefits. It will give you the extra hydration you need if you’re planning to be more active. And it will help you lose weight by curbing your appetite. Some additional benefits of staying hydrated include increased muscle strength and stamina, more lubrication in your joints, more supple skin, better cardiovascular function, and improved energy and mental alertness. One really easy tip to jumpstart your day and improve your daily hydration intake is to begin with 10 oz of water first thing upon waking. Add a squeeze of lemon for extra vitamin C and supported weight loss.

4. Pace yourself:

It’s very appealing and motivating to go “all in” on your new exercise or weight loss goal and 10x it… and I applaud you for it. But remember, you have 12 months, and really, the rest of your life to accomplish your goal in any way that you see fit. In other words, take pleasure and pat yourself on the back for simply setting a goal. That’s a first step that many don’t even get to. Be proud of yourself for setting an intention and envisioning a better quality of life. To give yourself the best odds of staying on that path, I encourage you to listen to your body and take your time in acclimating to a new exercise program. Don’t fight your body if it’s talking to you.  Our bodies talk to us for a reason. If you need help figuring out what your body is trying to say to you – click here to schedule a FREE Discovery Session with us in Portsmouth. We’re happy to translate for you!

Happy New Year – and Happy New Decade! 

5 benefits of adding pilates to your fitness routine

Setting Goals for the New Year? We can help!

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A new decade is on the horizon, and so are new health and wellness goals for many of us!

Are you already discussing resolutions or considering ways to make 2020 your best yet? The new year is a great opportunity to form new habits that will help us become our healthiest, happiest selves. Setting detailed goals is a constructive way to approach the 2020’s that can help you feel more motivated and hopeful about the future.

The idea of New Year’s resolutions is great, but most people only stick to them for a couple weeks.

Resolutions are so often left unfulfilled in part because they’re usually pretty general statements that are made without much forethought, intention, or planning. At some point we’ve probably all resolved to “get healthy” or “eat more vegetables” or “spend less money.” All worthy ideas, but can you see why people don’t follow through?! There’s WAY too much wiggle room, and nowhere near enough specificity. That’s why oftentimes, setting goals with distinct processes will help you accomplish much more than a run-of-the-mill resolution.

There are two essential factors in goal setting. First, the goal must be attainable. Secondly, you must define concrete steps that you intend to take towards reaching that goal.

Most of us want to be healthier, but what does that actually look like? One person’s journey to becoming healthy could be totally different from another’s. These goals can be made in conjunction with a health professional such as a physical therapist, especially if they relate to mobility, strength, and physical activity. Many of us have intended to “exercise more,” but those two words rarely yield results. A more effective goal might be to enroll in a Pilates class, take a half hour walk outside five days a week, drink the recommended 64 ounces of water each day, or to do ten minutes of stretching every morning after getting out of bed.

A group program such as Pilates can be especially helpful because it gives you a sense of accountability and camaraderie. In fact, our signature Pilates 101 program is relaunching in January, and we are so excited about it! Pilates 101: Get [Your] Back to Health is a one-of-a-kind 8-week program that delivers safe, yet highly effective Pilates-based core strengthening exercises that are easy on the joints, designed to lessen back pain, and help improve your flexibility and posture.

If you can track, schedule, or measure the steps of your goal, you’ll know when you’re making progress. If those steps happen alongside people who share similar goals and under the direction of a movement expert who can support you for two whole months — even better!

So, let’s finish off this decade strong — and don’t miss out on Pilates 101! These spots go fast, so apply now to make sure you don’t miss your chance.

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!