Tag Archive for: walking

Why Walking is Essential for Your Health After 50

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Walking is one of the most underestimated, yet accessible and beneficial forms of exercise for folks over 50.

As we age – the saying “use it or lose it” gets closer to home – and maintaining an active lifestyle becomes even more crucial. 

The good news is that a regular routine of walking offers a simple and low-impact way to not only maintain an active lifestyle – but combat the “use it or lose it” syndrome. A regular walking routine not only supports cardiovascular health, strengthens muscles and bones, and aids in weight management – but also boosts mental well-being and enhances balance and coordination. It’s not a surprise to me that more and more adults over 50 are lacing up their walking shoes and hitting the pavement… yet so many are still skeptical and/or disregard this great form of exercise.

Regardless of where you stand on walking for health… Here are 7 reasons to do it (especially if you’re over 50):

1. Enhances Cardiovascular Health

Cardiovascular disease remains the leading cause of death among older adults. A regular walking routine can significantly improve heart health by boosting blood circulation, reducing bad cholesterol levels, and increasing good cholesterol levels. The rhythmic nature of walking ensures that your heart pumps at a steady rate, which is beneficial for overall cardiovascular health.

2. Strengthens Muscles and Bones

Aging naturally leads to the loss of bone density and muscle mass. However, regular walking can counteract this process. As a weight-bearing activity, walking strengthens bones and reduces the risk of osteoporosis and fractures. It also engages multiple muscle groups simultaneously, helping them stay active and strong.

3. Boosts Mental Health

Walking isn’t just a physical activity – it’s also great for mental health. Walking has been shown to reduce symptoms of depression and anxiety significantly. It provides an opportunity to clear your mind, reflect, and even meditate. Walking with friends or loved ones adds a social aspect, which can be incredibly beneficial for your mood and mental well-being. For an extra mental boost, try walking in nature—the fresh air and tranquil environment can be rejuvenating for both mind and soul.

4. Aids in Weight Management

As you age, your metabolism naturally slows down, making weight management more challenging. Regular walking helps burn calories, maintain a healthy weight, and prevent chronic diseases like diabetes and heart disease. Being at a healthy weight also means increased energy levels, easier mobility, and less stress on your joints.

5. Improves Joint Health

Many people fear arthritis and avoid activities that might exacerbate it. However – despite some medical opinions – movement is one of the best remedies for arthritis. And walking is particularly beneficial for arthritis. It helps lubricate the joints, especially the knees and hips, and keeps the surrounding muscles and soft tissues loose and flexible. Regular walking is super beneficial for managing arthritis effectively.

6. Enhances Balance and Coordination

Falls are a significant concern as we age due to decreased bone density and the subsequent naturally occurring increased risk of fractures. Maintaining balance and coordination is easier than trying to regain them after they’ve diminished. Walking requires the coordination of several muscle groups – plus enhances the body’s ability to stabilize itself quickly – thereby reducing the risk of falls.

7. Low-Impact and Adaptable

One of the greatest advantages of walking for those over 50 is its low-impact nature. Unlike high-impact exercises such as jogging – walking is gentle on the joints and can be easily adapted to fit your fitness level. Whether you prefer a leisurely stroll around the neighborhood or a brisk hike in the park – walking can be tailored to meet your individual needs and goals.

If you’re over 50… and you haven’t yet incorporated a regular walking routine into your lifestyle…

What are you waiting for? It’s one of the most simple yet effective ways to stay active, healthy, and mobile after the age of 50. But if an injury or pain is holding you back from starting or continuing a regular walking routine – it’s time to consult a movement expert. 

Eighty percent of all musculoskeletal pain and injury is related to a movement problem that can be resolved naturally, and without procedures or surgery. But you can’t truly figure this out without consulting a movement expert, or physical therapy specialist who specializes in mechanical pain. Reach out if you need help finding one in your area.

Dr. Carrie Jose, Physical Therapist and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch – or to request a free Discovery Visit to explore a solution for your pain or injury with a mechanical pain expert – CLICK HERE.

7 Reasons Everyone over 50 Should be Walking

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A meet a lot of folks who think (or have been told) they need to “slow down” once they get into their 50’s and beyond – especially if they have arthritis or an injury. But this can’t be farther from the truth. As we age, regular movement and exercise becomes even more critical – especially if you’re injured or suffering from arthritis. 

If it’s been awhile since you’ve exercised, or you’re looking for something you can do that’s accessible and where you can be consistent, then let’s talk about all the benefits a walking routine can bring you – especially if you’re in your 50’s and beyond.

Here are 7 reasons why I think everyone over 50 should be walking:

  1. It’s good for your cardiovascular health

The leading cause of death in older adults continues to be cardiovascular disease. A regular walking routine can help combat this by improving your heart health, increasing your blood circulation, it reduces bad cholesterol, and raises the good cholesterol. Plus – the rhythmic nature of walking gets your heart pumping at a steady rate – which is great for your overall cardiovascular health.

  1. It makes your muscles and bones stronger

As we age, losing both bone density and muscle mass are normal and common. But there are things you can do to counteract this process – and regular walking is one of them. Since walking is a weight-bearing activity, it’s good for strengthening your bones and reducing the risk of osteoporosis and fractures. Walking also engages several of your muscle groups at once – which helps them to stay active and strong.

  1. It’s boosts your mental health

Ever heard of walking meditation? It’s a thing. Walking has been shown to significantly reduce symptoms of depression and anxiety, and it’s an opportunity to get your mind off the day to day, self reflect, and even meditate as I mentioned above. Plus – if you assume a regular walking routine with friends or loved ones, the social aspect can be so beneficial to your mood and mental health. To further enhance the mental benefits of walking – try to get out in nature. The fresh air – plus tranquil sounds and smells – is not only cleansing for your mind – but for your soul as well.

  1. It helps you manage weight

Along with bone density and muscle mass, your metabolism also takes a hit as you get older. But regular walking can help counteract this. Regular walking burns calories to help you maintain a healthy weight, which is critical for avoiding chronic diseases such as diabetes and heart disease. Plus, being at a healthy weight can increase your energy levels, it’s easier to move around and do your daily tasks, and you’ll have less stress on your joints.

  1. It improves your joint health

A lot of people don’t realize this – but arthritis is something that occurs naturally as you age and it’s not something to be feared. But because we fear it, we unknowingly avoid activities that are good for us and that actually help arthritis. Walking is one of these activities. Movement is one of the best things you can do for arthritis, and walking in particular helps to lubricate your joints, especially your knees and hips. Regular walking also helps to make the structures and soft tissue around your joints loose and flexible – which is important for successful management of arthritic joints.

  1. It helps enhance your balance and coordination

As we get older, falls become a major concern because lower bone density means you’re more prone to fractures. It gets more difficult to work on balance and coordination after you’ve lost it – so maintaining it is key. A regular walking routine does just that. Each step you take requires coordination of several muscles as well as balance – and the repetitiveness of wal

king helps enhance your body’s natural ability to quickly correct and stabilize itself – all helping you to decrease your risk of falling.

  1. It’s low impact and adaptable

One of the reasons I recommend walking for folks over 50 is because of its low-impact nature. Unlike jogging or other high-impact exercises, walking is gentle on the joints and can be easily adapted to your current fitness level. Whether it’s a slow-paced walk around the block or a brisk hike up a hill, walking can be tailored to suit your individual needs and goals

If you’re over 50 – incorporating regular walking into your routine can be a game-changer. It’s a simple yet profoundly effective way to get and stay fit – and you’ll find it improves your quality of life in ways that are beyond physical. Walking nurtures your mind and soul, is a great way to catch up with friends and stay social, and you can literally do it anywhere. If you’re not already incorporating a regular walking routine – what are you waiting for? And if an injury is what’s stopping you – talk to an expert who can help you get rid of your pain and get started in a way that is safe for your body.

Learn more about our next exclusive free live event – Fit After 50 – 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].

Three Reasons Your Physical Therapy Didn’t Work

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Have you been to physical therapy once, twice, maybe even three times for the same thing… and now you’re left wondering why it didn’t work?

Or perhaps you went to physical therapy and it “worked,” but you have to do about 10 exercises per day that if you miss… even once… the pain comes right back. (hint – that means it didn’t actually work.)

This is sadly an all too common occurrence in this profession.

Here are three reasons why your physical therapy treatment might not have worked:

1. Incomplete Evaluation

For physical therapy to be successful – it MUST start with a full and thorough musculoskeletal examination. But for varying reasons, this isn’t always possible. The problem in most traditional physical therapy settings is that physical therapists are sometimes restricted with what they can and can’t do.  Sometimes the restriction comes from an insurance company, and sometimes they are simply overworked. If a doctor sends you for knee pain, your PT may only be able to look at and treat your knee. They are administratively prevented from giving you the full and thorough examination that you need. I can’t tell you how many times I’ve seen knee pain being caused by someone’s spine. If I wasn’t able to look at and treat that area, I’d have missed it.

Other times PTs have too many patients at once, and are forced to take shortcuts. This could cause them to miss important details. I’ve been at this for 20 years, and in my opinion, the perfect physical therapy evaluation should consist of three major components: the interview, the examination, and the plan. Your therapist should be asking you a lot of questions to find out how your pain is impacting you. They should do a lot of movement testing (not just poke you) to confirm why you’re having pain. And lastly, they should clearly explain to you why your pain is behaving the way it is and have a solid plan to solve it, one that is not dictated by your insurance company. If your PT evaluation didn’t look like this, or your therapist was rushed, chances are something got missed.

2. Too Many Passive Modalities

The second reason I see physical therapy not working for people is because your PT used too many passive modalities. This includes everything from electrical stimulation, ultrasound, dry needling, Graston technique, traction, laser therapy, and even manual therapy. We call these treatments “passive” because they are done to you. There is a time and place for these things, but generally speaking, they should only be used to address very specific pain and impairments that are preventing you from moving in a way that is going to produce real healing .

For example, let’s say you’ve got a tight knot in your upper trap that is giving you neck pain. There are some fabulous modalities like dry needling and massage that will quickly get rid of your pain. But a few days later, the pain will come back. That’s because the tight knot is the symptom, the underlying cause of this recurring tight knot is what’s essential to figure out and address. If all your therapist does is treat the symptom with passive modalities that feel good, your therapy isn’t going to work and you’ll continue to suffer.

3. Too Many Exercises

The last reason I see physical therapy not working is because there are just too many exercises being done. Physical therapists LOVE to give homework, but sometimes that homework can turn into two or three pages of exercises. This is rarely necessary. And the chances of anyone doing all of these exercises every day is highly unlikely. My firm belief is that your physical therapist should be working on highly specific problems with highly specific exercises.

I refer to these as corrective exercises, and you typically should only have 3-5 to do at any given time. These corrective exercises should compliment what you are doing in your session, and be designed to specifically address pain, and/or a very specific impairment or weakness. They should not be generalized or cookie cutter, and you should absolutely have a very good understanding of why you are doing them and what they are designed to accomplish.

Now you know what quality physical therapy should look like. If you’re not getting it, it might explain why it “didn’t work.” Sadly, insurance puts a lot of limitations on what physical therapists can and can’t do. Which is why a lot of people are starting to move away from using their insurance all together. They know they can get better quality care, and have their problem resolved completely, by paying out of pocket to an office that isn’t tied behind red tape. Plus, while it might seem cost prohibitive at first, it’s a lot better than the costly alternative of unnecessary surgery or injections.

Remember that physical therapists are movement experts.

If you’re only doing cookie cutter exercises, riding the bike for 10 min, or just lying on the table every session – you’re not spending adequate time restoring full mobility and quality of movement.

Your physical therapy probably won’t work, and it certainly won’t give you the lasting results you’re looking for.

If this experience is sounding all too familiar – consider working with a practice like ours. We’re not restricted by the red tape and we care about doing things the right way, even if that means more work on our end.

Curious? Talk to one of our specialists for free!

If you’re local to Portsmouth, NH – You can do that by Requesting a Free Discovery Session right 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, or get a free copy of her guide to taking care of back pain, email her at [email protected].

Avoiding Movement

Getting and Staying Fit when you’re Over 50

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The importance of being healthy and fit has taken center stage these last 18 months, but especially for the over 50 crowd. Most people aged 50+ who want to get and stay fit struggle, because what might work for someone in their 20’s or 30’s just doesn’t make sense for them in their 50’s. As you age, both your needs AND your priorities change. 

By the time you hit age 50, you may start to suffer from things like arthritis, degenerative and aging joints, and more back and knee pain. And if you aren’t suffering from them yet, you’re worried about when you will. First, let me just tell you that it is 100% possible to get and stay fit after 50. I have the joy of working with folks aged 50+ every day who are the healthiest they’ve ever been in their lives. So what’s their secret?

Here are 5 habits my healthiest clients aged 50+ stick to so they can get and stay fit:

1. Get enough sleep

The myth that you don’t need as much sleep as you get older is false. Most research indicates that even when you’re over 50, you should still be aiming for 7-9 hours of sleep per night. When you don’t get enough sleep, it catches up to you. You lack energy, making you less motivated to exercise and more likely to eat sugary, unhealthy foods. Lack of sleep lowers your immune system, affects your memory and ability to focus, impacts your balance, and increases your chances of developing high blood pressure. In general, lack of sleep is going to significantly impact your ability to eat well and exercise, two essential ingredients for getting and staying fit after age 50. 

2. Keep Nutrition Simple

If you’re over age 50, you’ve likely seen every cleanse, crash diet, health shake, weight loss pill, or gimmick known to man.  There literally isn’t a trick left in the book you haven’t seen.  At age 50+ you also typically aren’t in the mood to be a nutritional extremist either. It’s a good idea to just keep things simple. Focus on eating nutritious whole foods (things that are unprocessed) and drink plenty of water. Start your day with an 8oz glass of water and then aim to drink at least 3 more bottles after that. When you’re planning meals, make your plate up with half vegetables, one quarter protein, and one quarter whole grains. Adding a little bit of healthy fat consisting of plant oils is a good idea too. Good nutritional habits give you the energy and stamina you need to get and stay fit!

3. Lift Weights

I can’t tell you how often I get asked “is it safe to be lifting heavy weights at my age?” People worry that lifting heavy weights could be “bad” for their spine or knees once they’re aged 50+. Lifting weights is not only good for you, but perfectly safe when done correctly. But it’s important that your workout is customized and takes into account any injuries or ailments you may have. Arthritis in your joints, bulging discs, and even meniscus tears are all normal things that occur as you age. They don’t mean you can’t exercise — but you do want to make sure your strength training routine reflects this.

As a physical therapist, the two biggest things I look at when I’m examining someone’s strength routine are form and loading strategies. Good and proper form is critical to protect your joints and back. “Loading” refers to how much weight you lift and how often (reps). This changes as you age because the integrity of your soft tissue (muscles and ligaments) is different. Loading strategies also need to be adapted if you’re injured or in pain. A good strength coach and physical therapist, especially when working together, can make sure that you have a strength training routine that is not only safe but perfect for your age and ability.

4. Strengthen your Core

After age 50 things like balance and reaction times start to become more compromised, and the likelihood of back pain increases. Maintaining good core strength helps with all of this and becomes more important than ever at age 50+. The biggest problem I see with people trying to strengthen their core is that they just don’t know how to do it properly. They may be doing all the right things, but with all the wrong muscles. If you’re new to core strengthening, or perhaps you’ve been doing it awhile but your core strength still isn’t where you want it to be, consider trying Pilates. It’s long been known as the staple of core strengthening because it requires you to perform very controlled and precise movements while focusing on your breath. Having proper control over your breath, body, and movement are the cardinal signs of a truly functioning and strong core. 

5. Address Pain

This may seem obvious, but I can’t tell you how many people either ignore or just work around their pain. When you ignore your pain, you risk developing other problems due to your body compensating. These compensation strategies may last you for a short time, but eventually they will catch up to you. When you’re over 50, recovering from injury is harder and takes longer. So although preventing injury is your best strategy, don’t just ignore pain if you’re experiencing it. When you work around pain, it’s impossible to get the most you can out of your workouts and this delays your ability to get and stay fit. If you’re always having to modify exercise or compensate for pain, not only is this frustrating, but you delay getting to the root cause of your problem. Simply put, if you’re experiencing musculoskeletal pain — get it addressed.

We are a team of specialists who are specifically trained to help you address these issues. If you’re interested in an assessment, consultation, or simply want a couple questions answered — sign up for one of our FREE Discovery Sessions! This 30 minute session allows you to talk one-on-one with a movement expert to figure out what you want, need, and how you’re going to get there.

Holding Knee with Arthritis

Arthroscopic Knee Surgery – Does it Even Work?

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While researching for my latest article in the Portsmouth Herald, I came across an interesting study titled: “Arthroscopy for degenerative knees – a difficult habit to break.”

The title of this study is telling.

Arthroscopic knee surgery is still one of the most common surgeries performed, despite research telling us that it’s not nearly as effective as most people are led to believe.

Furthermore, studies now indicate that people who get arthroscopic knee surgery are likely to have knee arthritis that advances more rapidly – resulting in a total knee replacement that could have been avoided.

Arthroscopic knee surgery is a minimally invasive procedure that’s commonly done to help “clean out” your knee joint if you’ve got degenerative arthritis, or to clip out pieces of a torn meniscus that might be irritating your knee.

Sounds pretty simple and harmless – right?

But over the years, research has shown that this procedure is really not necessary in most cases.

Most people can get pain relief and restore function in their knees without ever getting surgery.

One of the earliest studies from 2002 by JB Mosely and colleagues, and published in the New England Journal of Medicine, revealed that placebo surgery for advanced knee arthritis was just as effective as actual arthroscopic surgery. Since then, numerous studies have shown similar results. Even if you have a torn meniscus or degenerative arthritis in your knee – you can still get better naturally and with conservative treatment like physical therapy.

Despite all this research, surgeons are still performing these procedures more than ever.

In some cases it’s just what the surgeon knows, and they haven’t kept up with the research. Other times, it’s due to poor conservative management and not giving therapy enough time to work.

In our office, we often see people after they’ve tried regular physical therapy first. Since we have a more specialized approach, and we’re able to spend more time with our clients, we tend to get better results and can help clients avoid surgery all together.

But not all physical therapy clinics are afforded that luxury. In those cases, people are led to believe that the physical therapy “didn’t work,” and they get scheduled for surgery.

But what’s the big deal really?

If outcomes are the same regardless of whether you get surgery or not – why not just get it? It’s quicker, and far more convenient than going to weekly therapy appointments…

But despite the term “minimally invasive,” it’s still surgery.

You will have bleeding, swelling, and recovery time. There is trauma that is caused to the soft tissue in and around your knee that has to heal. There’s also the risk of infection, which comes with a whole set of different complications.

And then of course there’s the elephant in the room that nobody likes to talk about…

I’ve seen many of these arthroscopic surgeries performed that had clients feeling WORSE than before surgery. Because it turns out the procedure wasn’t even necessary. Luckily, we’re still able to rehabilitate them. But it’s completely demoralizing and discouraging for our clients.

In general, despite how small the procedure may seem, you want to avoid surgery whenever possible.

Although small, the risks that can happen with surgery simply aren’t worth it – especially when you can get the same results from natural, conservative treatment.

For some, arthroscopic knee surgery really is necessary. But for most, it can be avoided.

If you’re currently suffering from knee pain and want to learn more about what you can do to avoid surgery and heal your knee pain naturally and on your own – DOWNLOAD our Free Guide: 7 Ways to Get rid of Knee Pain Naturally.

5 Tips for Staying Active and Mobile as you Age

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Most of our clients are in their 50’s, 60’s and 70’s, and they want to stay as active as possible as they age. However, as we get older, our bodies do need more care and maintenance to age well and avoid injury. Here are some tips we like to give our clients to help them stay active and mobile, prevent injuries, and continue doing everything they love!

1. Keep Moving

I always tell my clients: “You don’t get stiff because you get old, you get old because you get stiff.”

If you want to stay healthy and mobile, you need to keep moving. One of the biggest questions I hear from folks aged 50+ is what to keep doing or stop doing because of arthritis. Remember, arthritis is normal as you age and it’s rarely a reason to stop doing certain exercises. Research has shown that activities like running, when done consistently and with proper form, can actually prevent knee arthritis! A similar and equally effective exercise is walking. Consistent walks will build up your strength and endurance, something that declines as you age, and it helps your balance and coordination. If you walk outside, you can get some fresh air and Vitamin D, which is highly beneficial for a strong immune system – something we all need right now.

2. Maintain a Healthy Diet

What you eat directly affects your ability to keep moving. If you’re not keeping your bones and heart healthy, you’re not going to be able to exercise! Greens like kale, spinach, and arugula are awesome for your bones. Along with citrus fruits, fish, and nuts, these foods help your bones stay strong and durable, which is a big concern for our clients with osteoporosis.

When it comes to taking care of your heart, your diet can have a huge impact. According to Health magazine, “The risk of a heart attack climbs for men after age 45 and for women after age 55.” So as you enter middle-age, be sure to increase the presence of foods in your diet like unsalted nuts, unprocessed oatmeal, raisins, blueberries, and even dark chocolate (over 70% cacao) to help keep your heart healthy! If you have any comorbidities such as diabetes or kidney problems, be sure to check with your doctor or dietician before making any drastic changes to your diet.

3. Work on your Balance

Balance is one of the first things to go as a person gets older, and it’s one of the most crucial factors in helping you prevent falls and avoid injury. Slips and falls due to poor balance can lead to broken bones and fractures, which can be harder to recover from as you age. But if you’re diligent about exercising with the intention of improving your balance, you can maintain (and even improve) it far into your later years. As already mentioned, activities like walking regularly can help, along with activities such as Tai Chi and Yoga. And now, with everything so accessible via Zoom, you can take advantage of these types of activities right from your living room!

4. Strengthen your core

Having a strong core is beneficial at any age, but especially as you get older. Strong abs, hips and buttocks (all part of your core) help you to sit and stand more upright, prevent back and neck pain, and will help you feel stronger and more confident in just about everything that you do. In our office, our favorite core-strengthening activity is Pilates. We especially love it for folks aged 50+ because it’s easy on your joints and it helps to promote flexibility at the same time. We use specialized machines that are beneficial for folks recovering from an injury, and we’ve got Zoom classes requiring no equipment at all that people can do from home. Yet another reason to love Pilates is that it doesn’t just work your core, but your entire body. You can even do portions of Pilates in standing, which helps your balance and coordination! If you’ve never tried Pilates before, we’d love to help you get started.

5. Educate Yourself

Knowledge is power, and a lack of knowledge is one of the biggest reasons I see people decreasing their activity levels unnecessarily. People think that issues like arthritis, bulging discs, or a torn meniscus are reasons to decrease or cease certain activities altogether. But that’s not necessarily true! Most of the things I just mentioned are normal occurrences as we age, and having them show up on an x-ray or MRI is not a reason to change an activity you’ve been doing successfully for years. Plus, regular movement and exercise actually helps these problems.

If you have pain, that’s a different story. Talk to an expert who can help you figure out what’s going on so that you can quickly get back to your activities and not make your pain any worse. Whatever you do, try to avoid Dr. Google. It can send you down a rabbit hole and not all the advice you read will apply directly to you. If you’re dealing with pain that is keeping you from your favorite activities, reach out to experts like us. We offer a FREE 30 minute Discovery Session just so you can ask questions, get honest answers, and figure out if we’re the right fit for your lifestyle. 

Active and Mobile

Five Easy Ways to Keep Active and Moving this Thanksgiving

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

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

1. Interrupt your sitting.

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

2. Do a Turkey Trot!

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

3. Stretch during Commercials.

Yes – the Macy’s Day parade is still happening (on TV only) and there will of course be football. A very easy way to keep yourself from sitting or slouching too much because you’re watching TV is to get up during commercials! I literally teach my clients to do “TV exercises”. Choose some very easy stretches or mobility exercises to do during the commercial breaks. It’s the perfect opportunity to do a quick 2 min exercise or stretch.  It doesn’t have to be complicated. Choose from a quick set of squats, some heel raises, a set of planks, or back stretches on the floor or in standing. You can alternate through these during each commercial break.

4. Walk for Dessert.

Just because you did that Turkey Trot in the morning doesn’t mean you have to be done for the day! Skip the dessert (maybe) and go for a nice easy walking stroll after dinner. Walking is one of the best exercises you can do. And it gives you many of the same benefits of running (only slower). Walking is very functional, and it’s good for your hips, back and knees. Since we tend to sit and bend so much during the day, walking is a very natural and active way to get some much needed lengthening and stretching into our bodies. Plus, it can’t hurt to work off some of those Thanksgiving calories!

5. Help with set up and clean up.

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

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

How you actually CAN recover from chronic back pain

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There’s nothing more discouraging than being in pain and feeling that there’s no way out of it. Back pain is such a common issue, and unfortunately, many people hold onto the mistaken belief that if you have a “bad back” you’re stuck with it for life. Not true!!

It is totally possible to recover from chronic back pain and return to the activities you used to love.

Great news, right? Let’s talk HOW. 

First of all, keep moving.

There are people in healthcare who will tell you to just avoid anything that irritates your back and accept that you can’t be as active as you once were. But what if basically everything triggers back pain? What if your job requires you to be on your feet or you simply want to tie your own shoes or pick up your grandkids? You don’t have to resign yourself to sedentary days spent popping ibuprofen every four hours and missing out on life. Don’t listen to the people who tell you to avoid movement — because in fact, the solution is the exact opposite. Consistent, correct movement heals your body and keeps it from shutting down. If you’re suffering from back pain, it may be a sign that your movement habits are off. You could benefit from working with a specialist physical therapist to retrain your body in how to move properly throughout your day, thus eliminating unnecessary stress on your spine.  

Along the same lines, make sure you educate yourself.

We offer a FREE workshop at our Portsmouth office every month to answer questions from our community, and our next topic is back pain and sciatica! You may feel like surgery and medication are the only options out there for recovery, but in reality they are just two of the less effective strategies for treating back pain. One of our clients, Sean, was dealing with multiple herniated discs and spoke with us on this exact topic. 

“I was considering back surgery until I found CJ Physical Therapy. I walked out of 

therapy with such relief that the thought of surgery was no longer an option. Therapy 

worked so much better than the steroid injection just a few months earlier, that it gave 

me hope of actually being able to feel like I did before the injury a year earlier.”

Nobody wants to get surgery, but if you haven’t been told about any noninvasive therapeutic routes to remedy your pain, surgery may seem like the only option. But time and time again, we have clients come to us with severe back pain and injuries that are often prescribed surgery — and time and time again, they have FULLY recovered through an individually customized program of physical therapy. 

If you’re dealing with chronic back pain, don’t be afraid to reach out.

We understand if you’re not yet ready to commit to PT — that’s why we offer FREE Discovery Sessions for potential clients. This 30 minute session is a chance for you to speak with one of our specialists 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! 

The Snow is Coming… 5 Tips to Avoid Hurting your Back

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When you live in New England, there is no doubt that at some point you will HAVE to shovel snow.

There are some pros — like it being a good workout and getting out into the fresh air. But for the most part, this activity is known for its cons — that it’s cold, wet, and quite literally, “back-breaking.”

While I can’t help you with the cold and wet part, I CAN help you learn how to protect your back. Here are some tips that I give to my own patients with regard to shoveling.

  1. Shovel early, and frequently. It might feel nice to sit by your fireplace with a hot cup of cocoa, watching the snowflakes fall, but you’ll regret it later. As you wait, that snow is likely to turn into a heavy, wet mess. It’s best to get out there early, while the snow is still lighter and fluffy, and just shovel in smaller, more frequent chunks. Doing any activity more frequently but for a smaller amount of time — say 20 min — will lessen the amount of stress put on your spine.

 

  1. Use your legs. The last thing we think about when it comes to shoveling is proper form. However, form is critical if you want to protect your back! Our spines were designed to have enough endurance to hold us upright and maintain good posture — NOT to lift heavy things. That’s what our glutes and legs are for! Save your spine by using the power of your legs to lift the snow. Bend your knees, stick your bottom out, and lift that snow with your whole body instead of curving over from your spine. Your legs might be sore from all that squatting, but your spine will thank you.

 

  1. Don’t twist, pivot. Once you lift the snow, you’ve got to throw it away. You want to use your whole body to pivot, not twist. When discarding the snow, many just twist their upper body and rotate from their spine, letting their arms and trunk do all the work. Instead, you want to pivot with your whole body by keeping your pelvis (the front of your hips) facing and in line with the shovel throughout the whole movement. If your shovel and arms have gone one way, and your hips are still pointing forward, you’re twisting instead of pivoting (and that is asking for trouble)!

 

  1. Breathe and use your core. No matter what, make sure you’re breathing! When you hold your breath, your deep abdominals can’t function fully.  Additionally, the extra pressure that builds from holding air inside your abdomen has to go somewhere — like into your spine. Prolonged, extra pressure can push out on your discs and make them more vulnerable, especially in a forward-bent position like shoveling. In a proper breath, your diaphragm pushes the air down, your abdominals stretch out a little, and then naturally recoil back. This automatic recoil allows your abdominals to contract and support your spine. Rule of thumb —make sure you’re always breathing, and exhale for better abdominal support when lifting the snow.

 

  1. Make it easy on yourself. If you absolutely must shovel snow and can’t get someone else to do it for you (my favorite tip!), make it as easy on yourself as possible. You can decrease the repetitive strain on your body by using an ergonomic shovel or snow blower. But remember, even with a snow blower, you still need to use your legs, breathe, and engage your core while maneuvering the machine. Just because you aren’t doing all of the heavy lifting doesn’t mean your back won’t still end up in a vulnerable position.

If you’ve ever hurt your back shoveling snow, and want more information and tips like these, click here for a free copy of the back health guide we give to our very own patients! 

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!