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Physical Therapy and Pilates: The Perfect Pair

We all know the joke:

Patient: “When I go like this, my arm hurts.”

To which the doctor responds: “Well, don’t do that!”

With physical therapy, just “not moving” is never an option. Instead of telling the individual in this scenario to avoid the movement altogether, I would say, “let’s do it differently.”

People typically have muscle and skeletal pain because of one or more stressors occurring in joints or muscles.

When I treat a patient, I am often working to help them change the mechanics of their movement and therefore decrease or eliminate those stressors. It’s one of the main reasons why I incorporate Pilates into my treatments. It’s also why most of my patients will tell you that it is often difficult to tell where physical therapy leaves off and fitness exercises begin. And that’s precisely the way it should be.

Pilates teaches correct movement throughout the whole body. Each exercise is carefully designed to direct and reinforce the way in which a healthy musculoskeletal system should function. By practicing Pilates, you are strengthening your muscles correctly in a way that is conducive to all forms of exercise, as well as improving posture and balance. It’s a really great supplement to physical therapy because as you’re retraining or rehabilitating a specific part of your body, you have the opportunity to match that progress holistically.

Did you know that 90% of ALL musculoskeletal problems (aches, pains, and strains) can be resolved WITHOUT pain pills, procedures, or surgery?

So chances are, whether you’re suffering from sciatica, neck pain, an achy knee, herniated discs, or any number of physical issues, your pain can be resolved through physical therapy. And if you want to return to your daily activities even stronger than before — you can supplement your physical therapy sessions with Pilates.

Pilates-based physical therapy is excellent for people of any age who want to start an exercise program but might be afraid of injury or pain. Our practice actually specializes in treating clients aged 40+, and many of our clients in their 60s and 70s practice Pilates regularly! We offer a range of classes right out of our physical therapy practice in Portsmouth, which gives you the opportunity to combine your rehabilitation sessions with some therapeutic, strength building exercise for the whole body. Our group classes are geared towards beginners — no experience necessary! And if you’re interested, but don’t want to make a commitment, no worries. You can schedule a FREE Pilates Taster with us to see how Pilates can help you.

Want to find out if Pilates is something you should be incorporating into your physical therapy? Talk to one of our specialists for free! 

Questions About Your Shoulder Pain? Here are Some Real Answers.

Often when clients come to us with shoulder pain, they’ve already tried several approaches without success. But the real issue is that everyone they’ve seen up to that point has failed to give them an accurate diagnosis.

Without an accurate diagnosis, treatment fails.

It’s not surprising. The true cause of shoulder pain is missed by many and can actually be difficult to diagnose. Sometimes it really is your shoulder, but in other cases the pain is actually caused by a problem in your neck. If there is irritation or inflammation in your neck, but someone is aggressively treating your shoulder, guess what? You aren’t going to see results and your pain may even worsen.

Here are a few questions to ask if you’re wondering if really have a shoulder problem… or if you should be getting help for your neck instead.

Where is your pain?

 When you have an actual shoulder problem, the pain is always going to be just in your shoulder. The most common areas to experience pain are directly in front of your shoulder, directly on top of your shoulder, or in a more involved shoulder problem – like a rotator cuff injury – you might feel achiness on the side of your shoulder and down into the side of your arm a little. If the pain goes past your elbow, is above your shoulder and into your neck (the upper trap area), deep inside of your shoulder, or in the back into the shoulder blade, it’s entirely possible (and maybe even likely) that your neck is involved or totally responsible for your “shoulder pain.”

Do you have numbness, tingling or burning?

These are signs of nerve compression or irritation. If that’s happening in your neck – say due to a bulging disc or restricted/faulty movement patterns that irritate your nerve roots – you can feel it into your shoulder, shoulder blade, or even down into your arm.

What’s particularly misleading is that all of this nerve difficulty in the neck will only be felt in your shoulder or arm.

When do you feel stiff?

Lack of mobility and stiffness are common symptoms associated with a rotator cuff injury or the dreaded “frozen shoulder.” If your neck moves well, is pain free, and your shoulder is stiff, odds are that the problem is in your shoulder. Now, let’s say you’ve got stiffness in your neck as well as your shoulder. It’s possible the neck stiffness is a result of your shoulder not moving properly. However, you’ll never know for sure without a proper assessment. If there is even a hint of a neck issue being fully or partially responsible for your shoulder problem, it must be addressed or you will never achieve full recovery.

I do everything I’m told, why won’t my shoulder get better?

This is probably the number one sign that your shoulder problem is not really a shoulder problem at all. If you’ve had pain for months, or if you fix your pain but it keeps coming back, then there is a very good chance someone has missed something. Quite possibly, it’s a hidden neck problem. I can’t tell you how many times I’ve seen this happen. I’ve seen people try three different therapists who’ve prescribed the best rotator cuff exercises on the planet. I’ve seen people get multiple cortisone injections in their shoulder. And worse, I’ve seen people get surgery – only for their shoulder to problem return months or years later. If this sounds like you, then someone has missed the boat and your shoulder problem may not be a shoulder problem at all. You need to find a physical therapist who is a specialist and can properly assess you. They’ll know the right questions to ask, take their time doing a thorough and proper assessment, and get you on the right track to getting better. 

If this post has struck a chord, and you’re wondering if your shoulder problem is really a shoulder problem, then I want to invite you to our next Health & Posture class on Wednesday, July 17th.

Our free Health & Posture classes are an opportunity to hang out with us, meet our team, and ask our specialists anything you want about aches and pains you’re currently dealing with – but can’t seem to get rid of (or keep gone) completely on your own. Each class has a main topic, and on the 17th we will be focusing on neck and shoulder pain — although you can ask any questions you have! 

SPACE IS LIMITED, so make sure you click here to reserve your spot. See you there!

5 Tips to Save your Neck and Back During Summer Travel

Summer is FINALLY here, which means many of us are getting ready to do some traveling! Whether you’re headed up to the mountains for a weekend or planning a flight across the Atlantic, it’s so important that you make sure you’re taking care of your body. Back and neck pain are the most common travel-related complaints we get from clients, and we want to make sure everyone has these five tips in their back pocket to prevent pain and injury!

1. Interrupt your sitting

The biggest strain on your body while traveling — whether you’re on a plane, bus, train, or in a car — is undoubtedly the prolonged periods of sitting in cramped spaces. Our bodies are made to move continuously throughout the day. On road trips, getting out of the car is critical for keeping your neck and back healthy. If you pull over at rest stops for a bathroom break, try adding a five or ten minute walk each time. Take advantage of scenic vistas to walk around, and ask your physical therapist for tips on healthy stretches that work for you to lengthen your spine and work through any pain or stiffness.

Flying is notorious for triggering back pain and spasms, especially in older adults. If you fall asleep on planes, you’re also more likely to end up sleeping in an uncomfortable position (often putting a lot of strain on your neck) and wake up feeling stiff and sore. If you can, we recommend choosing an aisle seat on planes so that you can get up and move more frequently without bothering your neighbors. Try getting up every 30 minutes to an hour on longer flights to walk to the back of the plane, stretch, and spend five minutes standing (if it is safe to do so, of course!). And if you plan on sleeping for part of the flight, try using a supportive neck pillow to reduce the strain on your vertebrae.

2. Use lumbar support

In addition to neck pillows on flights, you might want to invest in some reliable lumbar support for all modes of travel. We use lumbar pillows specially designed to take the pressure off of your spine that accumulates while sitting for prolonged periods. They help maintain the natural arc of your spine and promote healthy posture. You can even use a lumbar support pillow when sitting at your desk at work or home!

3. Stay hydrated

We all know that it’s important to stay hydrated, but why is it especially critical for avoiding back and neck pain during travel?

Well, water is the vehicle responsible for transporting nutrients to your cells, including the nutrients your muscle cells need to do their job. Dehydration causes muscle cramps because it deprives your body of electrolytes. Proper hydration increases strength, balance, and flexibility. Water also helps to lubricate your joints, which is a bonus for keeping your spine working smoothly and allowing it to support the movements of your entire body. So if you’re planning to hit the road soon, make sure you bring a reusable water bottle and fill it up regularly. And the extra bathroom breaks will give you an excuse to stay moving!

4. Pack light

No matter where you’re going or how you’re getting there, traveling involves packing, and packing too much stuff can be a quick recipe for back pain. Anyone who has flown knows that lugging multiple bags and/or suitcases around an airport is not only exhausting and stressful, but can leave you sore and unbalanced for days. Plus, you may have to lift a heavy bag in and out of the overhead compartment or carry a backpack with you as you’re exploring your destination.

Even if you’re traveling by car, you still have to load and unload your bags, carry them to wherever you’re staying, and still make sure there’s enough space in the vehicle for everyone to have decent legroom! Your best bet is to pack light, no matter what kind of trip you’re taking. If you’re bringing a suitcase with wheels, pack heavier items in there so that you don’t put unnecessary strain on your neck and shoulders. Opt for a backpack instead of an over-the-shoulder bag to avoid uneven distribution of pressure, and stock it with your water bottle, small travel essentials, and healthy snacks.

5. Prepare your body

The best way to prevent injury or pain in general is to maintain an active lifestyle that incorporates healthy, biomechanically correct movement on a daily basis. If you have a trip coming up, it may be worth investing in your health beforehand and meeting with a physical therapist to take an inventory of your body’s specific needs as well as potential problems. A physical therapist can help you learn how to strengthen your whole body in a way that both improves flexibility and gets rid of tension and pain. They can also teach you specific, individually customizable exercises to do during travel that will help your body take care of itself and prevent injury.

Are you taking a trip soon? Try these suggestions and let us know if they worked for you! You can also reach out to schedule a FREE Discovery Session with us! This 30-min session is a chance for you to speak with one of our specialists, tell us everything that’s been going on with you, and determine for yourself if we can help prepare you for your travels or improve your strength and mobility in general.

Happy summer, and safe travels!

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

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 patients! 

New Year — New You — New Pain?

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 Four — Small Goals That Get You to Big Goals

You’ve reached the final installment of our goal-setting series, which means you’re in great shape to start the New Year off right! So far, we’ve talked about addressing the obstacles between you now and where you want to be in a year, choosing a long term goal, and breaking that long term goal into a series of short term goals. The final step is making sure you can achieve each of those smaller goals!

The key to success is specificity.

Specificity is a key theme across this whole series. If your goals aren’t precise and clearly defined, you have little chance of actually achieving them. So assign a specific time frame to each of your short term goals. If you want to start Pilates, then give yourself a deadline to check the website for class offerings, a deadline to sign up, and mark your calendar with the dates of each class. Clearly define the location where your goal takes place (for example, our Pilates studio at the office in Portsmouth) and the specific hours that you need to devote to it each week.

You can apply the same process to any goal. Maybe you want to cut down on your TV watching hours or learn how to cook. Once you’ve set your short term goals (such as watching less than 10 hours of TV per week for an entire month, or enrolling in a cooking class), define the specific time, location, duration, and steps that go into each short term goal.

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A Pilates class at our office in Portsmouth!

Support your success with an accountability team!

Along with specificity, accountability is another important theme in goal setting. Identifying and communicating with people who are willing and able to keep you focused can make a huge difference in motivation. Your accountability team can be anyone who will hold you accountable for the things you really need to be doing, redirect your focus if you’re pouring all your energy into less crucial tasks, see things you’re not seeing, and sometimes to simply give you the thumbs up (or down).

If you have any health-related goals, a physical therapist can be a great addition to your accountability team.

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.

Share your progress with people who care!

As you embark on the journey of a new year, don’t forget to share your progress in reaching your goals! At CJPT & Pilates, we’d LOVE to hear what you’re doing to better your health in 2019. Keep us updated on Facebook and Instagram so that we can be your personal cheering section all year long!

Setting Goals for the New Year: Part Three — Achieving Your Long Term Goal

If you’re keeping up with our goal-setting series, you may have already chosen a long term goal (or several) for 2019. If not, check out the post here!

Choosing a goal is an important step, but there’s no use having a goal if you’re not going to put the work in to achieve it. The downside to big, long term goals is that they can be overwhelming. Even when you can visualize where you want to be, it’s hard to know how to get there!

The answer? Break your long term goal into a series of short term goals.

Short term goals are things you know you can get done. For example, buying a new pair of running shoes or replying to an email. They’re simple, straightforward, and easy to build on. If you break your long term goal into the right short term goals, you may reach your objective without even realizing it!

So for example, let’s say your long term goal was to lose a certain amount of weight by the end of 2019. You want to be more active in order to lose the weight, but your knees bother you when you walk for prolonged periods. Here’s an example of what some of your short term goals could look like.

By January 15th: Make an appointment with a physical therapist to address knee pain.

By March 1st: Sign up for a group Pilates class to improve fitness.

May: Take a 20 minute walk outside 3 times per week.

June: Take a 30 minute walk outside 3 times per week.

July: Take a 30 minute walk outside 5 times per week.

By August 1st: Sign up for another Pilates class or other fitness class.

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Pilates class with Jennifer in our Portsmouth office at CJPT & Pilates!

Every short term goal should have a specific time frame and directly aid in reaching your long term goal.

The more you simplify each step, the more attainable your ultimate goal will feel! Plus, you’ll have rewards along the way for each short term goal—like getting rid of chronic pain, spending more time outdoors, and even meeting new people in Pilates class. No matter what you want to achieve, you can always break it down into manageable chunks that yield their own worthwhile perks.

Ready to incorporate physical therapy and Pilates into your health-related goals for 2019? Check out our website to sign up for a free Pilates Taster or free PT Discovery Session!

Setting Goals for the New Year: Part Two — Choosing a Long Term Goal

In the first part of this series, we focused on the precursor to goal setting — identifying a specific obstacle that’s getting in your way. The next step is determining a specific, measurable, long term goal.

One way to come up with a long term goal is by asking yourself, “where do I want to be a year from now?”

What do you want to be different about your life this time next year? If you identified an issue that is negatively affecting your life right now — such as chronic low back pain or being overweight — you can turn your desire to resolve that issue into a long term goal. For example, your goal could be to weigh 25 pounds less by December of 2019. Or maybe your knee has been bothering you for a few years, and your goal is to be able to go skiing again without pain. You could decide to run a 5k next Thanksgiving or simply want to be able to pick up your grandkids. The examples are endless, but the point is that it’s your goal. It’s specific to your desires and involves overcoming a specific obstacle in your life.

Setting a long term goal will provide a purposeful context for your day-to-day choices.

Once you’ve set a specific goal and shared it with your accountability team, you’ll be able to use it to guide your everyday actions. For example, eating healthy would have the purpose of helping you achieve your weight loss goal, as would participating in a Pilates class. Going to physical therapy would be helping you fix your body mechanics and relieve your back pain. In each example, the action in question (proper nutrition, Pilates, physical therapy) is undeniably good for you — but we rarely do things just because it’s objectively good for our bodies. We want to feel good, look good, and avoid pain. Having a specific long term goal will help you apply those healthy choices to a larger purpose and context — which will hopefully serve to motivate you as well.

Now, how do you stay focused?

The first step is writing your goal down on paper. Not in the notes on your phone, not just keeping a vague memory in your head — write it down. Then, post that paper somewhere you’ll see it every day. It could be your bathroom mirror, your bedroom door, your car dashboard — anywhere that forces the goal to become a part of your day. If you haven’t yet established an accountability team, read our post about gathering a group of trusted individuals (including your PT!) who can help you stay focused and motivated. Then, share your goal with them, and ask that they check up on you periodically to see how your progress is going. Finally, stay tuned for our next post in this series, where we’ll talk about breaking your long term goal into a set of smaller, more manageable short term goals.

In the meantime, check out our website and see how you can get a head start on a healthier New Year. We’re launching our signature Pilates 101 program next week and spots will fill fast, so sign up here to get on our early bird/pre-enrollment list! If you’re age 40+ and improving your core strength is part of your goal setting – then this program is perfect for you – especially if you’re also dealing with back pain.

If you have any questions about physical therapy, pilates, accountability, and/or goal setting, don’t hesitate to reach out or leave us a note on our Facebook page!

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

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!

 

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5 Reasons to Take Pilates When You’re 40+

Pilates is good for anyone and everyone… but especially for middle aged and older adults. Here are just some of the reasons to take Pilates classes if you’re in your 40s, 50s, 60s and beyond!

1. Relieve -and prevent- back pain

Many people who come to us with back pain think that their pain would prevent them from participating in an exercise program like Pilates – but the truth is, it’s the opposite! Guided, individualized Pilates combined with a physical therapy regimen is actually one of the best things you could do for your back. We even have specific Pilates classes geared towards people with back pain! Pilates strengthens your entire body, starting from your core, which naturally prevents future back issues stemming from muscular weakness or imbalance. Furthermore, Pilates (combined with PT) teaches correct movement – which is the number one way to relieve any current pain!

2. Increase balance

Since Pilates is all about core strength, it makes sense that continued practice can improve your balance by leaps and bounds! This is an especially important benefit for the older adults who do Pilates with us. As we age, our balance unfortunately deteriorates. However, those changes are not irreversible! Pilates retrains the balance and strength that makes falls less likely.

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One of our group classes!

 

3. Improve flexibility

You don’t have to be flexible to start Pilates, but you will see your range of motion improve drastically after consistent practice! Improving flexibility is especially important as we age. The founder of the Pilates system himself, Joseph Pilates, once said,

 “if your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young.”

The years you’ve spent on earth is just a number… but it’s the condition of your body that dictates your age – not the other way around! And flexibility is the cornerstone to musculoskeletal health and resilience.

4. Reduce stress

We know that exercise in general is a great stress reliever, but Pilates is especially beneficial because it focuses on literally releasing that stress from your body through guided, intentional movement. Plus, having a regular Pilates class to attend can be a consistent fixture in your life that can serve as an outlet for all your day to day stresses!

5. Improve physique

“In 10 sessions you’ll feel the difference, in 20 sessions you’ll see a difference, and in 30 sessions you’ll have a whole new body.”

That’s another great quote from Joseph Pilates! Pilates is one of the best full body workouts out there, and it’s super effective for improving muscle tone overall and shedding excess body fat. If you practice Pilates regularly, you’ll continue to gain strength overall, which will improve your ability and performance in any other physical activity you enjoy!

Are you over the age of 40 and wondering if Pilates is a good fit for you? Check out our website to learn more!