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Persistent neck pain and tired of not getting answers?

Have you been dealing with annoying, on and off neck pain for a while now? Have you tried treating shoulder pain with no real results? Are you frustrated with empty answers?

Or maybe you know someone else who is dealing with this?

Over 30% of people report they have neck pain. Of those, 50% will continue to have problems without any real answers or solutions.

When clients come to us with neck pain, often they’ve already tried several approaches without success. But the real issue I see is that everyone they’ve seen up to that point has failed to give them a full and accurate diagnosis.

Without an accurate diagnosis, treatment fails.

It’s not surprising. The true cause (or causes) of neck pain can be easily missed by many, and is sometimes difficult to diagnose.

Why?

There are a few reasons…

  1. The anatomy of your neck, unlike the rest of your spine, is fairly intricate. Not only does this require special care and accuracy when it comes to examining your neck, it makes it easy for someone who is not expertly trained to miss things.
  2. Shoulder pain is very often confused with neck pain. What I mean is, it’s possible to only feel pain in your shoulder, but the real source of the problem is your neck. If you’ve ever been treated for a “shoulder problem” and it hasn’t gotten any better (or maybe it got worse!), there’s a good chance you were misdiagnosed.
  3. Your core strength has a lot to do with how well your neck functions. When it comes to neck pain – or any problem for that matter – a holistic approach is always best and the most thorough. Sometimes your neck pain can be a “symptom” of a root cause somewhere else. Many times I’ve seen people come in having suffered from neck pain for years – and once we properly strengthen their core or other areas of their body – their neck pain starts to finally improve.

These are just a few of the most common reasons I’ve seen, over the years, of why the true source of your neck pain can get missed. And guess what… if the true cause of your pain is missed… then you won’t get consistent relief or a full recovery.

If this is striking a chord for you, or maybe this sounds like the experience of someone you know, I’ve got some good news for you…

We have a FREE dinner and presentation coming up all about neck pain… and you’re invited!

We’ll be teaching you all about the anatomy of the neck, what causes most neck injuries, and what you can do about it! We’ll also be sharing expertise on how your core strength (or lack thereof) could be impacting your neck more than you realize.

This event is happening on Thur Feb 20th – from 6:30 – 9pm – at the Atlantic Grill in Rye.

Tickets are FREE – and dinner is on us!

But space is limited and over half of them have already been filled.

So please reserve your seat NOW by clicking here! 

We can’t wait to see you there!

Can’t make the event? Check out our free neck report here or request a time to speak with one of our specialists here.

Neck Pain? Come to our FREE Dinner with the Docs on Feb 20th

Over 30% of people report neck pain and of those, 50% will continue to have problems.

Tired of taking medication? Tired of going to multiple doctor’s and massage appointments each week? Are you contemplating an injection or procedure?

If so – then this is an event you won’t want to miss.

We’re teaming up with our friends over at Arete Chiropractic to help you understand the anatomy of your neck, how it gets injured, and what to do about it. Our purpose is to help you understand your body and how to both prevent problems, and recover from them.

If you or someone you know has been suffering with neck pain or headaches, and you’re ready to learn about natural solutions that give you long-term results instead of quick fixes…

Join us on Thur Feb 20th – at the Atlantic Grill in Rye – for a complimentary dinner and a fabulous presentation.

SPACE IS LIMITED!!

Tickets are free and you can reserve your seat here.

There will also be exclusive offers available for anyone who attends – but you must be at the event to take advantage.

Call our office if you have any questions and we hope to see you there!  Bring your friends!!

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

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

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

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

1. Get assessed by an expert:

 

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

2. Mobility before Stability:

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

3. Stay Hydrated:

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

4. Pace yourself:

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

Happy New Year – and Happy New Decade! 

Do You Really Need an MRI?

Do you really need an MRI for that?

This is probably the number one question we get from clients  – especially those who suffer from back or neck pain.  Believe me, I get it! When you have pain that won’t go away, and it’s shooting down your arm or leg, often causing numbness and tingling – it’s scary! Why wouldn’t you want an MRI?  An MRI tells you everything and then you know exactly what to do to fix the problem, right?

Not necessarily….

Don’t get me wrong – MRI’s are an amazing advancement in medical technology.

MRIs can easily detect abnormalities in your brain and spinal cord. They can find tumors, cysts and other abnormal growths in various parts of your body. They can even detect certain heart problems and liver disease.  When you don’t know exactly what’s wrong, but you are showing signs that something is not right, an MRI is an amazing tool to help doctors detect the source of the problem.

The problem isn’t with MRI’s – they do their job magnificently.  The problem is with the way they are being used and prescribed.

Let me explain.

When it comes to neck and back problems, for example, what most people don’t realize is that 70-80% of all spine and musculoskeletal problems are what we call “mechanical” in nature.  That means that your problem has to do with the way you move, bad postural habits learned over the years, or muscular and joint imbalances like weakness and poor flexibility. Many of these mechanical “wear and tear” problems don’t show up until your 40’s, 50’s or 60’s – because it takes a while for bad movement patterns or bad postural habits to take their toll.  The best way to figure out a movement problem is with… well… movement!

But how do you know that it’s a mechanical problem and not something more serious?

The easiest way to find out is to ask a physical therapist (we’ll get to that later). But the most common sign is that the problem comes and goes.  Some days you feel great, and then other days you’ll be experiencing severe pain that interferes with your routine and activities.  When the pain comes and goes like that, it is usually NOT due to something serious.  A tumor, or a growth, or a broken bone doesn’t go away. If you feel the pain or discomfort constantly and nothing – not even medication – changes your symptoms very much, that’s an indicator that you should see a doctor and may need an MRI.  But remember what I said – 70-80% of all musculoskeletal problems are mechanical in nature and NOT the result of a significant injury or dangerous growth. To sum it all up – MRIs are not needed as often as they are prescribed.

So what’s the big deal about getting an MRI?  Isn’t it good just to be extra-cautious?

In theory – yes.  But here’s what actually happens.  MRI’s are super powerful and amazing tools.  Because of this, they see everything – including normal age-related changes, such as arthritis, stenosis, degeneration of joints, and even bulging discs. These typical and often unrelated imperfections show up in the MRI and are frequently blamed for the movement problem.

So back to our original question:  Do I really need an MRI?

If you’ve had a bad accident, fall, or trauma – then you’ll want to seek immediate medical attention and an MRI is probably a good idea. But if you are dealing with chronic, long-standing aches and pains that have come and gone over the years and have recently gotten worse – there is a 70-80% chance that it is a movement problem that has finally caught up to you.  It’s best to see a movement expert for this.  A professional and specially trained movement expert (like a specialist physical therapist) knows how to tell if the issue is NOT a movement problem and can send you to a doctor if necessary.  But when you automatically assume that you need an MRI first, you end up spending a lot of money (the average cost of an MRI is $150,000 and you have to pay a portion of this), and often get prescribed unnecessary surgery or procedures for those normal effects of aging that show up in the MRI and get blamed for your problem.

If this story sounds all too familiar, or you’ve been told that you have to get an MRI, get in touch!  We are a specialized physical therapy practice that is well-known for helping people with this exact dilemma and we know how to tell if you need an MRI or not.

Or – download our FREE guide to back pain, written by Dr. Carrie Jose, Portsmouth’s leading back pain specialist and physical therapist. This guide contains her BEST tips – the ones she gives to clients – that will help you get rid of back pain WITHOUT things like pain pills, procedures, and of course MRI’s.

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!