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Five Foods that are Great for Your Joints

When it comes to living an active lifestyle, free from painkillers and unnecessary procedures, joint health is critical. If you’re in pain, you’re much less likely to exercise, and more likely to become weak and sedentary.

Don’t want a joint replacement? Dreading that next joint injection? We can help

In our office, we focus on empowering you through movement, instead of pills and procedures, so that you can spend time doing the activities you LOVE instead of sitting in a doctor’s office. Along with that, our mission is to give you all of the information you need so that you can always be making the best decisions for your health.

Mobility is definitely key for joint health.

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 needs to 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, you can request a free Discovery Session right here. And if you want a chance to have your questions about joint pain answered for FREE – mark your calendar! On Tuesday, Aug 25th from 6-7 pm we’ll be doing our next online workshop… and it’s all about Preventing and Overcoming Knee Pain during the Pandemic and Beyond! Be on the lookout for the sign-up page to reserve your seat.

Carrie working on a client's shoulder

Shoulder Pain not Going Away? This could be why…

Whether it’s shoulder pain, neck pain, back pain, or knee pain that you’re dealing with — if you have a nagging pain or injury that just won’t go away no matter what you try, it’s a clue that you’re missing something.

We see this ALL the time in our office with shoulders.

Folks just like you come to us wondering why their shoulder still hurts after trying ice, heat, rest, physical therapy, massage, and every possible shoulder exercise you could imagine.

The pain either goes away temporarily, or sometimes it gets WORSE!

When it comes to shoulder pain, it’s critical that you know for certain if the pain is actually coming from your shoulder, or somewhere else. If not, you risk trying to fix the wrong problem… and that explains EXACTLY why your shoulder pain isn’t going away.

So… if your shoulder pain isn’t caused by your shoulder — where is it coming from?

The most common culprit is actually your NECK. Below are a few key signs to help you figure out if that’s the case…

(PS – we’re doing an online workshop on this topic in just a few weeks.)

Where is your pain?

When your pain is coming from your shoulder, the pain will always be localized to your shoulder alone. True shoulder pain is felt directly in front of your shoulder, directly on top, or in a more involved shoulder problem (like a rotator cuff injury) you might feel some achiness down the side of your arm… but it will never go below your elbow.

If the pain goes past your elbow and into your forearm or hand, or radiates above your shoulder into your neck (the upper trap area), or if you feel it deep inside of your shoulder blade in your mid-back, odds are pretty good that you’re dealing with a neck problem and not just a shoulder problem. This could be the reason why your shoulder pain isn’t going away.

Do your symptoms involve numbness, tingling or burning?

These are signs of nerve compression or irritation. If that’s happening, it’s likely coming from your neck – and could be due to a bulging disc or a restricted/faulty movement pattern that is irritating nerve roots in your neck. An isolated shoulder problem typically does NOT involve nerve root compression or irritation. This is much more common in a problem related to your neck, and if that’s what’s happening, you will feel symptoms into your shoulder, shoulder blade, or even down into your arm. What’s particularly misleading is that it’s entirely possible to feel all these nerve symptoms and not actually feel anything localized to your neck. This is a big reason why shoulder pain caused by a neck issue gets missed by so many health practitioners.

Have you lost mobility or range of motion?

Lack of mobility and stiffness are common symptoms associated with a rotator cuff injury or the dreaded “frozen shoulder.” If your neck moves well and is pain free, but your shoulder is stiff and immobile, odds are good that the problem is actually in your shoulder and you just haven’t found the right treatment approach yet. BUT… if you have a stiff and painful neck, and you lack mobility in your shoulder, then it’s absolutely imperative that you investigate your neck. If your care provider only focuses on stretching and improving your shoulder mobility, and never bothers to look at your neck, it’s possible you could be missing a key component to full recovery… and that’s why your shoulder pain keeps coming back.

Confused? I don’t blame you.

If so – then I invite you to join our next online workshop!

It’s completely free — and will be LIVE over Zoom — which means you can join us from the comfort of your own home.

We’ll be talking all about neck and shoulder problems, how to tell the difference, why MRI’s and X-rays are often misleading… and most importantly — what you can do to start actually resolving this pain for yourself WITHOUT pain meds, procedures, or surgery.

Click here to reserve your seat!

 

4 Tips to Save your Neck and Back During Summer Road Trips

Now that summer is in full swing, but a lot of people don’t feel comfortable flying, many of us are planning road trips for those special summer getaways! It’s always fun to hit the road and explore a new place — but first, let me help you out with some tips to save your neck and back…

(For more tips – check out our Free Guides section on our website and also join us for our next virtual workshop all about neck and shoulder pain!)

Tip #1: Interrupt your sitting

The biggest strain on your body while traveling is undoubtedly the prolonged periods of sitting. Our bodies are made to move continuously throughout the day. Too much sitting puts extra load and compression on your spine, and can trigger an underlying problem you weren’t even aware of.

On road trips, getting out of your seat is critical for keeping your neck and back healthy. Try to plan extra time in your trip to pull over at rest stops and walk around. We recommend interrupting your sitting every 30 minutes for good neck and back health. I understand keeping up with that frequency on a long road trip is difficult, but something is better than nothing! You’ll want to capitalize on your rest stops by moving around instead of sitting.

Tip #2: Use a lumbar pillow

A proper lumbar pillow is not only essential for good lower back alignment while sitting, but also for proper neck alignment. We have natural curves in our spine that are designed to absorb shock and disperse load. When those curves aren’t maintained, especially for prolonged periods, you get abnormal and unwanted forces throughout your spine – resulting in pain and stiffness.

Ever heard of the dreaded “forward head?”

That’s the posture your neck assumes when it needs to compensate for lower back slouching. We sell lumbar pillows in our office, but you can also try making your own by rolling up a towel or sweatshirt. Just make sure the roll is thick enough to maintain the natural curve in your lower back without much effort while you sit. The built-in lumbar supports that come with your car are typically NOT adequate enough.

Tip #3: Adjust your car seat

This is an often overlooked, but important component to achieve healthy posture while driving. Too often, I see folks driving around with seats that are either too far away or too close to their steering wheel. If you’re too close, it will cause you to sit overly straight or upright, resulting in unnecessary strain in your neck and low back. If your seat is too far back, then it will be virtually impossible to maintain the natural curve in your lower spine, even with one of our lumbar pillows. Your arms will need to overreach for the steering wheel, causing strain in your shoulders. And your neck will assume that forward head posture just to remain upright, causing strain to your neck.

You want to make sure your seat is positioned in a way that allows your neck to be easily balanced on top of your spine and pelvis – without much effort. Your elbows should be at an approximate 90 degree angle when your hands are on the steering wheel, and there should be a relaxed 45 degree bend at your knee so that your foot can easily switch from gas to break without you having to constantly flex your thigh. Having your car seat positioned correctly before you take a long drive will significantly decrease the strain on your neck and back.

Tip #4: Use a neck pillow when you sleep

On road trips – we often sleep on mattresses that are less than optimal and certainly not as comfy as our own. Using a neck pillow while you sleep can significantly decrease morning pain and stiffness caused by poor sleeping postures.

Getting a good night’s sleep and not waking up in pain has a lot to do with the position you sleep in.

Just like with sitting, you want your sleeping position to be as balanced as possible. When you sleep on your stomach, your neck has no choice but to stay turned and extended to one side all night. Prolonged poor postures are not great for any joint in your body, but especially those in your neck. Your neck is the most mobile section of your spine which makes it much easier to “kink” if in a poor position. Sleeping on your back is not terrible, and it’s what many people prefer.., but depending on how firm or soft the mattress you’re sleeping on is… it could be difficult to maintain the natural curves in your neck and back while you sleep. If you sleep in a slouched position all night long, you’ll wake up with pain and stiffness.

If you can tolerate it, my favorite position for sleeping is on your side and with a neck pillow. This allows both your neck and low back to stay relaxed and with their natural curves.

To make a neck pillow, use a small towel roll about 3 inches in diameter and stuff it the long way inside the bottom of your pillow case. When you rest your head on the pillow, it acts like a comfy support to maintain good neck alignment while sleeping on your side. We can also order one for you!

Speaking of neck pain, our next online workshop is happening on Tuesday, July 21st from 6-7pm and it’s all about neck and shoulder pain! Join from the comfort of your home — because it’s virtual!

Click here to reserve your seat!

How Stress Leads to Back Pain

There is a lot going on in the world right now. And it’s impacting people in different ways. Many folks I speak with have been experiencing a rollercoaster of emotions — and their bodies are reflecting that. It’s resulting in symptoms such as more headaches, tension in their jaw, neck pain, and more back pain. Holding stress in your body is an interesting phenomenon, and there is still a lot of research to be done as to why exactly this happens.

Here are some of the top theories and reasons why stress can increase back pain.

Social conditioning:

Many of us are taught from a young age that expressing emotions, particularly negative emotions, is “bad” or “unacceptable.” The result is that you may have learned to hold stress inside your body when faced with a stressful situation. Researchers who study this believe that the muscle tension we develop is the result of “unspoken social beliefs” that we adopted as children in order to feel accepted or liked. This pattern carries into adulthood and becomes embedded into our subconscious systems, i.e. our nervous system. Later on, when faced with certain types of stress, our muscles react based on how we’ve taught our nervous system to repress (versus express) and immediately tense up. If you grew up learning to bury emotions and tension in your back, you’ll still feel more back pain as an adult whenever you’re stressed.

Trauma:

Trauma is often thought of as one, big physical event that is typically violent. But you can experience less obvious emotional or “micro-traumas” over the years that go unrealized over the course of your life. Then there is accidental trauma, such as a car accident or terrible fall, that was not deliberately afflicted on you. Regardless of the type of trauma or its perceived severity, the point here is that your body reacted in a certain way when you experienced it, and it “remembers.” Sometimes not right away, and sometimes not until years later, but stressful, emotional events such as what is going on in the world right now can trigger your body to react to trauma all over again. This could result in back pain if that is where your body held or experienced the stress at the time of the trauma.

Environmental Stressors and Habits:

This is something we help people with all the time in our office. Your daily physical and postural habits have a huge impact not only in how your body feels from day to day, but in how well it recovers from pain or injury. If you’ve been following us for a while, you know that sitting too much is one of the number one causes of persistent and chronic back pain. And stress plays a role in this. When you’re stressed, you tend to be less motivated and you may opt for unhealthy coping mechanisms, such as more TV and more couch time. You stay home instead of heading out for a walk or to exercise. This type of behavior, often influenced by stress, can exacerbate and even cause back pain.

Regardless of how or why stress impacts your body or your back pain, there is one thing I know for sure: MOVEMENT HELPS.

But what if your back pain has gotten so bad that now you can’t move, even if you want to? Or just the idea of moving and exercising has you fearful that you could worsen your back pain?

The first step is awareness. Is stress truly the main source of your back pain, is it something else, or is it a combination of the two? Knowing why your back actually hurts in the first place is essential for determining the correct intervention. If your back pain is primarily due to stress, and you’re about to undergo back surgery, that surgery won’t help you. Your back pain will just come back the next time you are stressed.

If you’re looking for help with back pain and are wondering whether or not stress could be the reason you’re feeling more of it right now, sign up for a FREE 30 minute Discovery Session with one of our specialists. Many of our clients, after meeting with us for the first time, tell us how relieved they are to find out there is hope for getting rid of their back pain, even if they’ve suffered for years.

Movement is medicine (when prescribed properly)

I have a confession to make. A few months ago I hurt my own back.

Yes, you read that correctly, the back pain expert injured her own back! I preach this ALL the time to my clients, but one of the reasons I’m so passionate about helping people with back problems is because the treatment is not cookie-cutter. But once we find what works for you, physical therapy is so effective and rewarding.

In my case, I was able to use very specific movements to get rid of my back pain, and then start focusing on strengthening exercises to keep it gone. Don’t get me wrong, there were moments when I wanted to call my doctor and ask him for pain pills, and even the idea of an injection crossed my mind once or twice. But because I keep up with the research, I know that pills and injections really don’t work well for long-term results. Aside from the many potential complications and side effects, quick-fix treatments tend to mask your pain and keep you from doing the real work that is necessary to keep the problem from recurring in the future.

At CJPT & Pilates, long-term solutions are the only thing we are interested in. We believe that movement is medicine.

For all musculoskeletal injuries, including back pain, the research shows that movement and exercise really is the best course of treatment in about 80% of all cases. OK, I know what you’re thinking. If it were that easy, why can’t you just go to the gym, to yoga, or follow an exercise video at home to get rid of your own back or knee pain?

It’s because although movement IS medicine, it only works when prescribed for you properly.

Let me explain.

I’m working with a gentleman right now who’s had back pain for over a year. It started after a car accident. He’s tried regular physical therapy, chiropractic, steroid injections and radiofrequency ablation. None of it worked. He feels good when he exercises and moves around, but the pain always comes back.

When he came to see us, the really interesting thing I noticed about his back was when he put himself in certain positions, he would stand up and literally be crooked. His spine would shift to one side, and become very painful and stiff. In the PT-world we call this a lateral shift, and it’s a sign that indicates he likely has a bulging disc. The great thing about a bulging disc is that they tend to respond very well to corrective movements. Once we know what movement “fixes” you, we can prescribe it to you. This gentleman can now make himself straight and get rid of his back pain in under a minute. Of course the goal is to get him to the point where he no longer needs this corrective movement, but for now, it quite literally is his medicine.

I think the reason more people don’t use this approach is because it requires a little bit of work, and you don’t often see the results immediately. When you get an injection, or even take a pill, the pain is gone in a few hours and it will often stay gone for a period of time without you really needing to do much. With movement, you have to stick with it and do it correctly for it to work. And although you can get an immediate reduction in pain from the correctly prescribed movement, it takes several weeks for it to start to stick and produce long-term relief.

But here’s the best part about using movement as medicine — it’s natural, there are no harmful side-effects, and you can do it completely on your own.

If you’ve been suffering in pain for awhile and tired of using pills or quick fixes to manage your pain, sign up for a FREE Discovery Session with us to find out if movement can be your medicine instead! You can also check out our free back pain guide right here.

Pilates Class at CJPT & Pilates

When Gyms Reopen — Will Your Body be Ready?

The state of New Hampshire is slowly reopening, and we are so excited that small-group fitness classes can return to gyms and studios on June 1st! While many businesses, including ours, have adapted by offering online services — most clients we speak with can’t wait to get back in the studio again. 

The big question is — will your body be ready?

If you’ve stuck with your strength and mobility routine and have been working out regularly from home, then you have a better chance than most to bounce right back.

But not everyone has taken advantage of online virtual exercise services, and many I speak with have opted to do nothing and just wait. Many have resorted to more frequent walking, running, or biking as a substitute for their usual exercise routines.

Any physical activity is better than no physical activity, but daily cardio is not the same as strength training. It’s just not going to be enough to get you by if your plan is to jump right back into the same pre-Covid workout routine that you left behind.

It takes months to gain appreciable muscle strength and improve mobility… but it only takes two to three weeks to lose it all.

The biggest mistake that I expect to see once gyms and even our own Pilates studio reopens is that people will assume their body is ready to pick back up exactly where it left off. And within about two to three weeks of that, injuries WILL start to happen.

What can you do?

If you’re not in any pain, but all you’ve been doing is cardio, then it’s a good idea to start incorporating strength and mobility back into your routine now. Your body will be much happier when it gets back into the gym or studio, and you’ll be less likely to experience some kind of injury. My best recommendation is to utilize the online services that your favorite gym or studio already offers — or find a facility that is offering them. In our studio, for example, we have online virtual Pilates classes daily. We guide you through the movements using precise cueing, and watch you while you’re moving. This allows us to give you in the moment corrections and make sure that you’re getting the most out of your workout. While it’s not exactly the same as your instructor being right there next to you, it’s the next best thing.

If you’re already experiencing pain or stiffness, perhaps because you’ve been walking or running more than you’re used to, you’ll want to talk to a movement specialist like us before you jump back into your previous exercise routine.

We know how to screen your muscles and joints properly, and can guide you toward not only getting rid of your pain, but we will also ensure that you’re set up to thrive in your workouts once we’re allowed to reopen again. Another big misconception I see is that people assume their pain will just go away once they start exercising again. While that may be true for some, most of the time it goes the other way, and your pain either gets worse or manifests itself somewhere else because your body starts to compensate for the problem.

I spoke with a gentleman earlier this week who was suffering from knee pain and stiffness because he went from walking 2-3 miles per week to walking 2-3 miles per DAY with his wife. He wants to get back on the golf course, and due to the restrictions on using golf carts, more walking is going to be necessary. His knee won’t be able to handle that in its current state, plus it will get worse if he pushes it. So I’m excited that he took us up on our offer to talk for free about what was going on with his knee. Now we’re going to get him the help he needs!

If you have any questions about pain that you might be experiencing, or want to ask about getting into a Pilates class this June, give us a call!

We are still offering FREE Zoom or in-person consultations to help people figure out what to do about their pain while they are stuck at home or slowly re-entering the world.

people walking with face masks

Beyond the Mask: Five Ways to Build Immunity and Stay Healthy

The COVID-19 pandemic has changed so much of how we live, work, communicate, and think about our health. While precautions like face masks can be helpful, the best way to avoid getting seriously ill is to have a strong, healthy immune system. In our office, we’re helping people’s immune systems by making sure they stay active, healthy, and mobile. We’ve been helping people with back and knee pain recover quickly and manage their conditions from home, so they can get back outside and keep moving and exercising.

Exercising regularly is just one way to keep your immune system strong. Here are five more ways to make sure you’re building immunity during  these strange times!

 

1. Hydrate

 

Staying hydrated is one of the best things you can do for your health in general, but it’s especially important when you’re trying to fight disease. Each individual cell in your body that works for your immune system needs to be fully hydrated to perform its job optimally — and that all depends on how much water you drink!

 

2. Stay Moving

 

In the era of working from home and passing time with friends or family on Zoom, it can be hard to get up from your computer and make sure you’re staying active. But it is so important that we interrupt our sitting and make time to exercise! Keeping your blood flowing allows pathogens to be filtered out more efficiently — plus, sweat can even kill pathogens on the surface of your skin. 

 

3. Get Good Sleep

 

Sleep deprivation has been proven to increase the risk of illness, as well as increasing the risk of more serious long term effects. Sleep is when your body’s cells get to repair themselves — including those immune cells! Plus, getting enough sleep at night can help lower your overall stress. 

 

4. Eat Well

 

Nutrition is key for building and maintaining immunity. You should try to avoid processed foods and integrate more clean alternatives like nuts, berries, eggs, and fish. 

 

5. Get Outside 

 

Scientists are telling us that the novel coronavirus thrives best indoors, and out of UV light. All the more reason to get outside! Soaking up that Vitamin D will boost your immune system and just make you feel better in general. Not to mention that going outside is the one of the best ways to get exercise right now with gyms being closed! 

If you’re currently suffering from back, knee, or any other kind of pain that is preventing you from moving and exercising, give us a call.

We’re currently offering free consultations, both in-person and virtually, to help you figure out what’s going on and give you all the information you need to make the best decision about what to do next.

 

Noticing More Knee Pain during Quarantine?

Aside from back pain, the second most common complaint bringing people into our office these days is knee pain, and lately, I’ve seen a little surge.

Here’s why…

People are sitting a lot more, which leads to increased stiffness in your knees. And a lot of us are doing different kinds of activities than we did 6 weeks ago, which for some, is exposing knee problems they never knew they had.

I spoke to one gentleman last week (we’ll call him “Jack”) who had started walking every day, and running a little bit, because his gym had closed. After about 4 weeks of this, he began experiencing pain in the front of his knee. He put some ice on it, took a break from his daily walks and running, and also resumed some stretches that a former physical therapist had told him to do. This seemed to help, so he resumed his walks and running again. Three days into it… bam… his knee pain returned.

Our specialist team has opened up our schedules to answer people’s questions about what they can do at home right now to take care of any aches or pains.

So Jack took us up on that, because he wanted to know if his knee pain was something to worry about. Did he need to see a doctor? Did he need to let it rest some more? Were there specific exercises he could do?

He did NOT want to stop his walking and running routine, but he definitely didn’t want his knee to get so bad that it would keep him from returning to the gym when it opened back up. He’s 55 years old and staying active and mobile is VERY important to him. We spoke for about 20 minutes and I knew immediately that rest wasn’t going to work, and that X-rays or medication from a doctor wouldn’t do anything either. Those things would only mask the problem. They would take care of the pain in his knee – but wouldn’t correct the source of his problem.

Ironically, the truth about knee problems is that they’re often not actually knee problems!  

With most knee pain, we can trace the underlying issues to a locality directly below the knee (the ankle or foot) or directly above it (the pelvis, hips, core, and low back). If you don’t engage your core throughout your daily movement, it actually puts a huge amount of strain on your knees. As your legs swing and rotate, the torque that should be occurring through your pelvis and hips gets overloaded onto your knees. So 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 mainstream medical model is focused largely on treating symptoms rather than identifying the root cause of WHY the problem is occuring in the first place.

Pain pills, injections, and even surgery are often recommended before more conservative and natural treatments! And because these quick fixes are merely addressing the symptoms, the physical problems return for the majority of affected individuals. That’s because those knee issues actually stemmed from a different part of the body, and the knee will continue to be overloaded until those biomechanical problems are addressed directly!

Yes – we were able to figure ALL of this out from a FREE phone session.

The next step for Jack was an evaluation with our knee specialist. We scheduled a virtual session over Zoom, she was able to confirm the source of the problem. Turns out the muscles in his hips weren’t firing like they should and it was causing his knees to compensate and work harder than they needed to, which resulted in pain. So we got him doing the correct stretches and specific exercises that would train his hip and pelvis to work like they are supposed to.

In no time, Jack will be back to his walking and running routine, but he will ALSO be in better shape to return to the gym. One of his frustrations before was not being able to do as many squats as he wanted – because they hurt his knees. He had no idea that the problem was actually coming from his hips! So he is pretty excited to try his squats again once his gym opens back up.

If Jack’s story sounds familiar to you, schedule a call with us.

There is no point in sitting at home worrying, or scouring Google for what you should do to fix your pain. We can figure out what’s going on with you over the phone and I’ll let you know if you need to schedule a session with us, see a doctor, or if it’s something you can take care of on your own.

You could also join us for our FREE Virtual Knee Pain Webinar on Thur May 14th from 6-7p!

Is Quarantine Turning Into a (Literal) Pain in Your Butt?

We are about 5 weeks into social distancing and doing our best to flatten the curve. Although we are all coming together as a country to do our moral duty and fight the spread of Covid-19, it doesn’t come without consequences.

More screen time and more couch time are wreaking havoc on our bodies.

Most people I speak with are making a concerted effort to be as active as they can during the day. But even the best efforts are not combatting the extra bending and sitting that is happening. It’s almost impossible to avoid it. Due to social distancing and more people working from home than ever before, our primary way of “gathering,” seeing loved ones, and communicating with co-workers is now totally digital.

Whether we like it or not, we are hunched over and leaning forward more than ever — and it’s becoming a pain in the butt, quite literally.

In our last blog post I talked about the difference between “good pain” and “bad pain.” Since then, I’ve spoken to many of you over the phone about your concerns. One of the most common questions that came across this week was about pain in your butt, and not the figurative kind!

Yes, too much sitting can cause pain in your butt, but not for the reasons you might think…

One person I spoke with thought it might be due to the hard kitchen chair he was sitting on. Makes sense, right? But when he added a cushion, and then tried moving to the recliner to do his work and online social gatherings, the pain in his butt got worse.

So he did what most of us do, and went straight to Google.

He thought that maybe he had “piriformis syndrome” and started doing the recommended stretches. The pain in his butt started to subside a little, but then spread to the back of his thigh. He thought the pain in his thigh might be due to the stretches and that it was a good thing. But after about a week of this, he woke up one morning unable to move his back! That is when he called me.

I explained that the pain in his butt was NOT due to piriformis syndrome like “Dr. Google” told him. It was actually coming from his lower back. All the extra sitting was putting pressure on his disc, which was putting pressure on his nerve, and the result was pain in his butt. Without realizing the true cause of his problem, he accidentally started doing stretches that made his problem worse. It’s very common to have a back problem and not experience any back pain. Back problems can manifest in your butt, thigh, or lower leg, and very often get confused with tight muscles that just need to be stretched. If you do the wrong stretches, you will make your problems worse and you WILL end up with back pain – often severe and seemingly out of nowhere.

Luckily, we were able to hop on a Zoom session and give him the correct stretches to do. Within a few weeks, he no longer had pain in his butt, and he knew what to do to keep it from coming back.

If quarantining is giving you a (literal) pain in your butt right now, don’t rely on Google to figure out your pain — talk to us!

We’ve been opening up extra slots on our schedules just to talk to people and help them figure out anything new or strange that might be going on.

All you have to do is fill out this quick form to request a call with one of our specialists.

How to Tell Good Pain from Bad Pain

Over the last few weeks, we’ve been inundated with people asking for help.  And we’re so thankful for everyone who is reaching out! 

Since being quarantined at home and off their routines, people are noticing more knee pain and back pain (these are the two biggies) because they are either sitting more — or because they are DOING more.

The folks who have been sitting more have been complaining about more back pain and stiffness, tightness in their hip flexors and knees, and more tension in their necks.

However, the people who have been doing more are noticing increased or NEW aches and pains in their knees, muscles, and joints – and are wondering if this is “normal” or if it’s something to be concerned about.

For some, the aches and pains are quite harmless – and it’s easy enough to stretch out on your own at home. If you’ve been more active lately because you’ve been bored or suddenly have more time, these could be symptoms of “good” pain. It’s not unusual to have more soreness in your muscles and joints with increased activity or exercise.

But for others – these symptoms could be a sign of an underlying problem that was already there – and just now surfacing. And if that’s the case – simple home stretches that you look up online are not going to be enough – and could actually make you worse.

So how do you know?

One way is to look at how your pain behaves. Does it get worse? Or does it get worse, but not until later? Does your pain move around? Or does it come and go? Does it get better and STAY better the more you stretch? Or does the stretch only provide temporary relief — like a bandaid — and your pain just keeps coming back?

Understanding how your pain behaves is how you know whether or not you’re doing the right thing or the wrong thing.

And how your pain behaves is not as simple as “getting better” or “getting worse.” 

There is so much grey area when it comes to pain, and it’s where people get really confused.

For example, pain might seem like it’s going away, but then it comes back again. Does that mean you’re better? Or is the problem still there? Sometimes pain will move, and you think it’s a sign of improvement. We see this all the time with back problems. Pain starts in your back and is really painful, but then it moves to your butt, hip, or thigh and is more achy and not as sharp. You think you’re getting better — but most of the time this means your back problem is actually getting worse!

The truth is, you’ve got a 50% chance of getting it right and a 50% chance of getting it wrong. And if you fall on the side of getting it wrong, it can lead to a lot more problems down the line that you won’t be able to fix on your own from home.

The BEST way to figure out if your pain is normal — or if it’s something more — is to talk to an expert.

That’s what we’ve been doing ALL month here. As specialized physical therapists, we have been getting on the phone — or hopping on Zoom — to help you figure out what’s going on in your back, knees, or somewhere else.

It’s totally free to talk to us! We’ll let you know if what you’re experiencing is normal… and if what you’re doing is safe or not.

If you want to get on our schedule — and talk to one of us for free — just fill out this form.

You can talk to us in-person if you’re comfortable leaving your home, or virtually if you’re nervous about leaving. Both methods are equally as effective!

Whatever you do, don’t try to figure out your pain on your own — and don’t just throw pills, ice, or heat at it. This could lead to more problems down the line. Plus, if you let it get bad enough, you may be forced to go to Urgent Care or the ER — two places you DON’T want to be right now.

Instead, get on top of your pain and learn how to treat it properly so that you can be healthy and pain-free for the rest of quarantine!