Posts

Photo of Bodie, our office dog and client greeter

Meet Bodie: Our Four-Legged Client Greeter

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

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

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

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

Bodie and Hudson watching the door

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

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

cup filled with dog treats for Bodie

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

That’s why we want to invite you to our Open House and Client Appreciation Party on October 19th from 4 p.m. to 8 p.m. This gathering will be held in honor of everyone in the community who has been an integral part of our development, and for new community members who would like to meet our team and get to know more about CJ Physical Therapy & Pilates. Plus, it will be an opportunity to meet Bodie if you haven’t already!

Bodie shaking hands with Client

So come visit us on Friday, October 19th, to support a local nonprofit (Seacoast Soul Models) and celebrate two years of building and helping an amazing community of people who live an active, healthy, and mobile life without pain pills or surgery. Bodie will be happy to receive any treats, handshakes, or belly rubs that you have to offer!

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

 

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

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

You’re not alone.

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

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

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

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

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

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

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

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

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

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

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

Carrie working on a knee

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

Knee pain is one of the most common complaints that bring people to physical therapy. Ironically, the truth about knee problems is that they’re often not actually knee problems! Many of our clients have struggled with chronic pain, instability, or stiffness in their knees, but for the majority of these individuals, those knee issues actually stemmed from a different part of the body.

 

Carrie working on a knee

Carrie working on a knee

With most knee pain, the underlying issues can either be traced to a locality directly below the knee- the ankle or foot- or directly above it- the pelvis, hips, core, and low back. Not engaging your core throughout your daily movement actually puts a huge amount of strain on your knees, because as your legs swing and rotate, the torque that should be occurring through your pelvis and hips is overloaded onto your knees. As we age, we may start feeling a sense of wear and tear or weakness in our knees that actually comes from a lifetime of improper movement. The purpose of a physical therapist is to train you in correct, healthy movement that both relieves your body of pain in the short term and protects it from further damage in the long term.

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

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

Woman sleeping facedown on a bed.

Tired all the Time? Get Moving!

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

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

Woman sleeping facedown on a bed.

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

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

Surgeons in surgery

Surgery versus PT: What You Need to Know

“I have to get surgery for my torn meniscus. I’m going to be out of commission for a while.”

“My back problems have gotten so bad that my doctor says I need surgery to repair the herniated disk.”

“The MRI doesn’t look so good. Hopefully surgery will be a quick fix.”

Sound familiar? Most of us know someone who has been told that they needed surgery for a knee or back issue – or have received that disheartening news ourselves. A herniated disk is one of the most prevalent back problems in adults, and is often treated with lumbar discectomy as the first option. The goal of this surgery is to remove the herniated portion of the disc from the patient’s back, releasing pressure on surrounding nerves and muscles. The goal is for the patient to be able to live without pain post-surgery, but this process usually involves lots of medication and prolonged periods of rest. Another common injury that frequently leads to surgery is a meniscus tear. Your meniscus stabilizes and cushions the knee joint. A tear would be viewed easily on an MRI, which can cause many doctors to immediately prescribe surgery. Following that type of surgery, you would probably spend about two weeks with your leg completely immobilized. Then you would be introduced to a rehabilitation plan that included physical therapy – not to recover from the original injury to your knee, but to recover from the surgery that supposedly fixed it.

Surgery, in the right circumstances, can be extremely beneficial. But unfortunately, it is over-prescribed and often unnecessary, especially for individuals with back and knee pain. Seeing a herniated disc or torn meniscus on the MRI screen may trigger an automatic prescription of surgery and medication- but these “quick fixes” may not be your safest or most helpful options. In fact, MRIs can produce false positives and lead to invasive surgeries for specific injuries that didn’t even exist in the first place. MRIs are a useful tool, but their readings should always be taken with a grain of salt. When given the opportunity, your body will do its best to heal itself. Why not try careful, guided exercise and strength-building before you submit to incisions and long, medicated recoveries?

This is where physical therapy comes in. Consider working with a specialist physical therapist to address your specific injury or pain- someone who doesn’t just prescribe exercise and passive modalities, but genuinely wants to help you recover in a natural and low-risk manner. A specialist physical therapist will carefully listen to your history, analyze your symptoms, come up with a customized plan of action, and problem-solve WITH you versus trying to solve the problem FOR you. One of the primary goals of our practice is to use guided, natural movement to help your body recover to full strength and health based on your own individual needs. Pilates-based rehabilitation is also a uniquely tailored approach to recovery that can make a huge difference. Most knee, back, and other injuries occur because the surrounding muscles are too weak to support those joints and systems properly. You may think that your regular exercise and stretching is enough, but working specific muscle groups can leave others underdeveloped and makes your body unbalanced as a whole. Pilates is a full body workout that starts from your core and balances you both mentally and physically! It won’t create further damage to any injuries because it’s so low impact, and working with a professional will allow you to customize your session to your own individual needs.

Do you live in the Seacoast area and want to learn more about why surgery shouldn’t be your first – let alone ONLY – option for recovery? Click here to get in touch, ask questions, and schedule an appointment. If you’re struggling with back pain, you can even download our FREE report on five easy ways to get rid of back pain WITHOUT surgery! And don’t forget to browse our selection of Pilates classes located right here in Portsmouth.

Five Foods that are Great for Your Joints

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

1. Nuts

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

2. Red Apples

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

3. Salmon

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

4. Carrots and Other Orange Veggies

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

5. Berries

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

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

Movement is Medicine – When Prescribed Properly!

We hear all the time that “movement is medicine,” but it’s important to add the qualifier – when prescribed properly. If you were sick, you wouldn’t just walk into a pharmacy and blindly pick a medicine without thorough knowledge of what your condition is and a recommendation (or better yet a prescription) from your doctor. When you’re in serious physical pain that keeps you from living the lifestyle you want to live, movement can absolutely be your medicine. You just need to make sure you’re using the right kind…

Every person’s body is different, so every individual dealing with pain has a slightly different experience. That’s why working with a physical therapist – who is trained to customize a treatment plan for your specific issue – is so beneficial. We can identify specific movements that actually are worsening your symptoms, while conversely being able to pick out movements that not only relieve pain in the short term but allow your body to recover fully and become stronger. A lifetime of poor movement patterns can lead to pain and injuries down the road, even in the most athletic and active among us! Physical therapy is all about redesigning those movement patterns and reinforcing correct movement so that people can remain active and pain-free.

Many of our more active clients find that exercising independently will relieve their symptoms for a little bit, but when they wake up the next morning the pain is back in full force. Part of a physical therapist’s job is to help you find the specific exercises that create lasting relief and enable you to go back to your normal activities without having to start over from square one every day. There is no “one size fits all” treatment when it comes to pain, which is why we personalize every client’s treatment to their individual needs and circumstances. We “prescribe” the movements that are right for the individual, not just those that are generally helpful for people with back pain or people with knee problems.

In addition to prescribing specific physical therapy movements, we love to add the movement system of Pilates to our clients’ treatment in order to improve strength, balance, and coordination. It’s incredibly beneficial for clients to have the support system of a physical therapist and a pilates instructor working in tandem to find the right movements to rehabilitate each particular individual. Our goal is always to get our clients back to their full range of movement and activities – we NEVER want to avoid any movement permanently in order to avoid pain – but on the road to that full recovery, the structure of Pilates and the opportunity for physical assistance can be an extremely powerful counterpart to physical therapy.

Why Rest Might Be the Worst Advice for Your Back Pain

The majority of the people who come through our doors are seeking relief from back pain. Unfortunately, many of them have been told -or have simply assumed- that the best way to recover from their pain is to simply use their back muscles as little as possible. They’ve been advised to rest, relax, and limit their movement until the pain goes away. The problem with this model for treatment is that it goes against everything we know about the spine and core muscles. Our modern health research suggests that early movement is actually the best way to head off chronic back pain! Of course, if you’ve suffered a trauma like a car accident or a major fall, you should absolutely go get checked out by a medical professional and follow their advice based on your injuries. But if you are dealing with a chronically aching back or general soreness, stiffness, and pain, it turns out that movementis actually the best course of action!

Of course, not all types of movement and exercise are beneficial when you’re in this situation. That’s where physical therapy comes in. A physical therapist is able to identify specific movements that actually work through and relieve that pain, based on your individual condition. We call these initial exercises “first aid movements,” and they are especially helpful because you can use them any time you might tweak your back in the future! Knowing the specific movements that can help your back muscles relax and work fluidly with the rest of your body again can be a lifesaver if you work a physical job or rely on your ability to be active and mobile every day.

If you’re experiencing acute back pain, of course it doesn’t make sense to continue with all of your activities as usual if they are just exacerbating your symptoms. But there is a middle ground between overdoing it and completely stopping the movement that your body craves. That middle ground, for a lot of people, is found through physical therapy.

If you deal with back pain and want to start learning how you can help yourself through movement, check out our FREE report right here on five easy ways to get rid of back pain! You can also get in touch with us directly through Facebook or right here.

5 Signs Your Core is Weak – And What You Should Do About It!

A strong, healthy core isn’t marked by chiseled abs or a thin waist- in fact, the abdominal muscles are just a small part of a much larger system. The muscles in your back, your glutes, trunk, and stomach all work together to keep your spine safe and your movements effective. If any of the following phenomena ring true for you, it’s likely that your core is weak and it’s time to get serious about strengthening those muscles – properly.

(If you are looking for a program right here in Portsmouth, NH that teaches you how to strengthen your core the right way- then be sure to check out our Pilates 101 programs by clicking here.)

1. Your Back Hurts

The most common side effect of a weak core is back pain, and yet most people still don’t consider core strengthening as a way to address those problems. Your core’s job is to support your spine and act as the center from which all movement stems. If those muscles are not properly conditioned – meaning, if they aren’t conditioned to engage when they are supposed to – your spine is at risk for damage, and muscular strain and tension is inevitable. The pain will most likely occur in your lower back, but can even occur in your neck, and can make simple tasks like bending, lifting, and walking totally miserable for you.

2. You Have Poor Balance

This may not be an obvious one – but one of the main culprits to poor balance is a weak core!  Your core muscles help to stabilize your pelvis and a stable pelvis allows you to have better balance.  If the muscles around your pelvis, particularly your glutes, are weak then your balance will undoubtedly be affected. This may not be an issue that you notice.  In fact, you may be so used to living with a weak core that you’re just accustomed to imbalance, and can compensate for it with other muscle and strategies.  But next time you’re walking across an icy driveway, you’re going to wish that your balance was at 100%.  Having a strong, coordinated, and engaged core helps your body to be able to quickly react to balance challenges, and keeps you from falling or hurting yourself!  If you continue to rely on compensation strategies for good balance, eventually they fail – so taking some time to properly strengthen your core is key.

3. You Always Slouch

Most people struggle to maintain good posture when they have a weak core. It’s so easy to slouch, you may not even realize you’re doing it until you start being mindful of your body.  Observe your posture right now. Are your shoulders rolled forward? Is your back missing its natural inward curve through the spine? When you adjust your posture, does it feel difficult or tiresome to maintain? If so, your core needs strengthening!  A lot of people will argue that core strength has nothing to do with your posture.  But here’s the thing, a strong core won’t preventyou from having poor posture, but poor posture will actually start to feel uncomfortable for you and less “natural” when your core is strong, conditioned, and naturally engaged.

4. You’re always “tweaking” or “straining” something

Because of the popularity and marketability of workouts that claim to give you six pack abs or amazing glutes, we sometimes forget that without a true, strong core – these workouts won’t be possible!  Eventually, your body will break down because it doesn’t have a strong foundation (your core!). Every activity, from throwing a ball for your dog to climbing stairs, is affected by the strength or weakness of your core. If you have a weak core, you’re more likely to strain muscles in your arms and legs.  I’ve actually seen a lot of knee and elbow problems that relate back to weakness in the core. If you feel like you exercise all the time but don’t seem to actually be getting stronger (aka – you keep tweaking or injuring yourself), then there is a very good chance that your core is weak!

5. You Dread Planks or Push ups

Both planks and push-ups are a great test of your core strength. A lot of people think of these more as arm exercises – but here’s a little hint – if you feel like all you are doing is strengthening your arms with these moves – then you definitely aren’t engaging your core!  If you’re still unsure as to how much work you need to put into building core strength, try holding a plank while taking 10 full deep breaths.  You should be able to maintain your plank for all the breaths without letting your back arch and certainly without feeling any back pain or tension.  If you can’t, don’t feel bad- it just means you have the opportunity to get stronger!

Even if you can hold the plank, you’re in great shape, and you never have back pain, core strengthening is still important. But odds are you’re like the rest of us, and do experience at least one of these signs of a weak core. Don’t worry! There are tons of ways to engage those muscles consistently and build strength. Our personal favorite is Pilates! Pilates is a movement system designed specifically to strengthen the whole body, starting with the core. It promotes spine health and has helped relieve a lot of back pain for many of our clients! In fact, we’re reopening our signature Pilates 101 program in January 2018. If you’re anywhere near Portsmouth, New Hampshire, and want to learn more about the program, click here. Spaces are limited in order to provide each participant the personalized attention and instruction they deserve, so don’t miss your chance to sign up! We’d love to see you!

Five Ways to Keep Your Back from Going Out this Holiday Season

The holiday season is supposed to be a joyful, relaxing time, but the reality is that sometimes it’s much more stressful than we’d like. Between family gatherings, shopping, travel, and the disruption of your normal routine, it can be easy for your back to suffer. Here are our tips for staying pain-free this holiday season!

1. Don’t Sit or Stand Too Long

Experts agree that a sedentary lifestyle is detrimental to overall health and well-being. Staying still for too long will make you stiff and could eventually lead to muscle spasms and cause injury. Take time during those long family meals to get up and walk around.  Too much sitting, in particular, has become widely known to cause problems with your back and eventually lead to debilitating episodes.  Read more about that here.

2. Minimize Stress

A stressed mind inevitably leads to a stressed body. When you’re experiencing stress, your muscles tense, especially in your neck and back. It also leads to more “stress hormones” flowing through your body (known as cortisol) which can result in muscle soreness and pain. There are several easy ways to decrease stress without avoiding those important family activities and shopping trips! You can start with simple gratitude exercises. Making your first words of the day a statement of gratitude can make a huge difference in your perspective and how you approach the day. Writing these “gratitudes” down and collecting them is also an awesome way to stay mindful of what’s important to you, and can help you let go of the things that are bothering you. Positive thinking and deep, measured breaths throughout the day’s activities could be the best gift you give yourself this holiday season!

3. Watch Your Posture

Be mindful of your posture and body mechanics while wrapping presents, lifting them in and out of the car, and decorating the tree. All of this bending and lifting can take a big toll on your back. Many people throw out their backs lifting because they aren’t using a safe technique to do so, or they don’t know how to properly engage their core muscles. It’s important to lift with your legs, not with your back, and to NEVER hold your breath. Otherwise you could do significant damage over time to the muscles and connective tissue in your spine, thus limiting your mobility, causing pain and discomfort, and increasing the chances you will “throw your back out”.

4. Make Time to Move

The holiday season can be incredibly busy, but it’s important to give yourself time to move. Taking a group walk outside is a good way to spend time with family and friends while still staying active and healthy. There are also plenty of simple in home exercises you can spread throughout your day. Five minutes of stretching or light exercise every couple hours will leave you way more relaxed, limber, and prevent back pain. If you’re looking for an exercise program that will keep you in shape and help you with chronic back problems, check out our Pilates 101: Get [Your] Back to Health program starting in January 2018!

5. Travel Right

Many of us travel during the holidays, which can be a major stressor and lead to back pain. Whether you are traveling by car or plane, you will be sitting for long periods of time in a cramped space. It’s important to take frequent breaks in order to stretch your muscles and prevent joint stiffness. Even if you’re flying, you can get up and walk the length of the plane to the bathroom and back- enough to stretch out and get your blood flowing. In your seat, be mindful of your posture and be intentional about stretching your neck, arms, and ankles. Be sure to bring a blanket or dress in layers as well- planes are generally chillier than most people find comfortable, and cold air makes your muscles tense up. Staying warm will keep you relaxed and pain free!  You can also use your extra layers to throw behind your back to use as a make-shift lumbar roll or pillow.  Having something that acts like a lumbar support behind you while sitting minimizes the load on your spine.

We hope you take good care of your back this holiday season, but if you run into any trouble, give us a call at 603-380-7902 or send an email to info@cjphysicaltherapy.edarci.com. You can learn more about all of our specialized Pilates programs that are specifically designed for back-pain sufferers here and stay in touch via Facebook for more helpful information just like this. We’re here to help!