Join us every Friday for Happy Hour (via Facebook LIVE) where we answer your questions and give out our best tips.
Cheers to a healthier you!
Join us every Friday for Happy Hour (via Facebook LIVE) where we answer your questions and give out our best tips.
Cheers to a healthier you!
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.
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.
“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.
With the weather getting warmer, it’s time to start appreciating all the amazing assets that the Portsmouth area has to offer for summer fun! The best way to prevent back pain and all-around stiffness or soreness is to stay moving as much as possible, and what better way to do so than out in nature?
Here are some of our favorite places to walk, bike, and otherwise enjoy the outdoors!
1. Great Bay National Wildlife Refuge
The Great Bay National Wildlife Refuge includes more than 1,000 acres of protected land in Newington, NH. Its two main trails are open to both hiking and biking and offer a close look at the flora and fauna of the Great Bay area. While visiting the reserve, you might see bald eagles, foxes, otters, turtles, deer, and a huge variety of songbirds. There are two main trails for the public to explore this unique and largely untouched area. The half mile Upper Peverly Pond path is a boardwalk trail, meaning it is fully wheelchair accessible and inviting for both young children and seniors! The William Furber Ferry Way trail is a more ambitious, yet not intimidating, two miles that delves deeper into the forest and features a beaver pond and old orchard.
2. Picnic by the Sea at New Castle
New Castle’s Great Island Common is a perfect destination for a relaxed, yet active day spent outdoors. You can spend the morning kayaking, an excellent core and upper body workout, and then kick back with a picnic on the beach or lawn. The park area also offers a large playground if you’re accompanied by young children. No matter where you stand, you’ll have a breathtaking view of the ocean, multiple lighthouses, and boats entering and leaving the harbor.
3. Rent a Zagster bike and take a bike tour around Portsmouth or head for a scenic ride along the beach. Portsmouth just installed five bike stations around town. All you need to do is download the app and you are ready to go! You can pay just $3 for a one-day membership and then your first 2 hours are free. The bikes are attractive cruisers equipped with a storage basket, front and rear lights, and electronic locks that are accessed right from your smart phone. Check out all the info here.
4. Odiorne State Park
Odiorne is the ocean lover’s ideal hike- gorgeous views of the rocky coastline, twisting trails through the woods that open up onto a salt marsh, and a paved bike path all in one place. Odiorne is comprised of about 330 acres of protected land, and is open year round to walkers and explorers! In the summer, you can even go tidepooling while you walk along the shore. You might find sea stars, snails, minnows, crabs, and more! And you will undoubtedly see seagulls throughout the entire coastline walk. On the wooded trails, you could come across deer, songbirds, chipmunks, and squirrels. Odiorne is a great place to stretch your legs and get some fresh air while enjoying the seacoast at its best!
5. Try Stand-Up Paddleboarding
Stand-Up Paddleboarding is a perfect way to get a core workout in while enjoying the ocean! This low-impact outdoor activity has gained popularity over recent years not only for being great exercise, but also because standing at your full height above the water gives you a unique view of your surroundings – which are beautiful at any location along the Seacoast! The balance and core stability that goes into paddleboarding is something we focus on with our Pilates program as well. In fact, Pilates and paddleboarding would be great activities to pair this summer!
Want to get yourself pain-free for the summer? Give us a call, and we can discuss activities that can help improve your overall mobility and create a plan to bring you your strongest, healthiest summer yet!
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.
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.
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!
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!
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.
Technology is a huge part of all of our lives, and there’s nothing wrong with that. We rely on digital technology to do our jobs, communicate with friends and family, find answers to our most pressing questions, and so much more. If you’re reading this right now, it’s because you have access to the internet via your computer, phone, or other device.A 2016 report published by CNN tells us that on average, Americans spend over 50 hours per week online. This “world at your fingertips” has so many great assets, and yet it can be damaging to your health if you never take a break.
Too much screen time can disrupt normal sleep patterns and cause insomnia, lead to increased feelings of isolation, and decrease your attention span over time. And from a physical therapist’s standpoint, walking around looking down at your phone or sitting hunched at your computer for hours on end is terrible for your spine!
There’s no need to give up technology altogether – smartphones and other devices are an important part of the world we live in. However, research shows it can be incredibly beneficial to engage in a sort of “detox” from your gadgets and take a break! This doesn’t have to be as extreme as locking up your phone for a week or quitting social media altogether. You can take small strides towards freeing up those hours that you would otherwise spend online. For example, you can turn your phone off in the evenings, for instance at 5 or 6:00, so that you are not staring at a screen for several hours before bed. This allows your brain to produce its natural levels of melatonin, which your body needs to both fall and stay asleep! Another option would be to delete certain apps off of your phone. Is Facebook a big time suck for you? Try eliminating it from your mobile devices so that you can only access it from a computer. That way, you can prevent distraction when you’re out and about this summer. You can also delete those games that you play out of boredom or habit- which will free up your storage as well as your time! It’s hard to put away the phone altogether, because many of us rely on it for things like its camera function and music. If you’re carrying your phone with you constantly, try putting it on airplane mode. You won’t get texts or social media alerts, but you’ll still have access to your camera, music, calendar, and clock (including timers, alarms, and the stopwatch). You’ll be less distracted, but still get to enjoy the versatile functionality of your smartphone.
If you spend a lot of time during the day on the computer for your job, or have other commitments that require screen time, consider incorporating timed breaks into your day every 25 minutes to stretch and/or walk around. Easy everyday movement and mobility exercises really help to invigorate the body, and taking these breaks will ease tension in your back. You can read more about how prolonged sitting is tough on your back here. If your job requires constant sitting, try to stay up and moving when you get home. It’s easy to flop onto the couch after a long day, but consider stretching or doing a simple in-home workout while watching TV. Or instead of devoting hours strictly to TV watching altogether, you can catch up on your shows while making dinner or folding laundry, for example. Pairing a mobile activity with a passive activity like watching TV will not only make you more productive, but it will also save your back from the pressure and imbalance of prolonged sitting!
Do you have a tech-detox tip to share? Let us know on Facebook! We love to hear your thoughts, and invite you to get in touch if you have any questions about your back pain, mobility, or activity level.
Many of our clients are in the 50+ range, and we love seeing how these adults are staying active as they get older! However, as we age, our bodies do need more care and have different needs when it comes to exercise. Here are some tips that we like to pass on to our “more mature” clients, including our Pilates students!
1. Stay Moving
This is true for everyone – if you want to be healthy, you need to keep moving. But it’s especially relevant to older adults who might find that they don’t have the stamina for high impact workouts anymore. There are plenty of ways to exercise that are easy on your joints and still help you maintain the mobility that’s crucial for balance and strength as you age! Walking is often overlooked, but consistent walks will build up your strength and endurance greatly. Also, walking outside is a great way to get some fresh air and enjoy the beginnings of spring! For a more structured exercise regimen, consider trying Pilates! Pilates is a full body workout that is gentle on achy joints and allows you to move at your own pace. It will also improve your balance and coordination!
2. Maintain a Healthy Diet
What you eat directly affects your ability to keep moving – because if you’re not keeping your bones and heart healthy, you’re not going to be able to exercise! Greens like kale, spinach, and arugula are awesome for your bones. Along with citrus fruits, fish, and nuts, these foods help your bones stay strong and durable, and can help you recover faster from a fracture. It’s also crucial that as you get older, you’re intentional about taking care of your heart. According to Health magazine, “The risk of a heart attack climbs for men after age 45 and for women after age 55.” So as you enter middle-age, be sure to increase the presence of foods like unsalted nuts, unprocessed oatmeal, raisins, blueberries, and even dark chocolate (over 70% cacao) in your diet!
3. Choose Your Activities Wisely
We love seeing passionate adult athletes who still enjoy their sports as they get older! However, it’s important to understand that the risk of injury associated with certain sports tends to increase as you age. Contact sports, like basketball, soccer, etc., may lead to more broken bones and fractures when you’re in your 50s than they would’ve in your 20s. As you get older, your bone mass and cartilage both decrease, so be aware that collisions and falls could result in more severe injury. Also, note that non-contact sports like tennis, golf, and softball aren’t without their risks either. With these activities we tend to see more soft-tissue-type injuries, like labral or ligament tears in the shoulders or knees. Now, this doesn’t mean you have to give up your sport – or be afraid to continue with them- just be aware of the risks, and take steps to prevent injury by giving yourself longer warm-up and cool-down periods and trying to avoid collisions. If you aren’t sure what an age-appropriate warm-up or cool-down looks like, talk to a physical therapist! We can help.
4. Work on Balance
Balance is one of the first things to go as a person gets older – and it’s one of the most crucial elements in avoiding injury. Slips and falls can lead to broken bones and fractures that only get harder to recover from as you get older! But if you’re diligent about exercising with the intention of improving your balance, you can maintain it far into your later years. As mentioned before, Pilates is an excellent way to work on balance. It starts with your core, which is essential for good balance, but continues to work the whole body, leaving you much stronger and steadier. Yoga is also a great activity to work on your balance. You can do simple yoga exercises at home too! It’s always a good idea to talk to a physical therapist about what is safe and practical for you, but one of my favorite home balance is activities is to practice standing on one leg when you brush your teeth! It’s super practical and very easy to implement.
5. Educate Yourself
The best way to prevent injury and make sure that you’re exercising safely is to find a regular healthcare provider -like a PT- whose goal is to KEEP you healthy and mobile versus only helping after an injury occurs. It’s possible to develop a good relationship with your PT to where you can access them and speak directly to them whenever you need them, instead of having to go through all the red tape of insurance and PCPs. Our biggest priority in our office is YOU, the client – your health, your happiness, and your ability to get the help you need, when you need it!
If you think it’s time to find a PT who can help you stay active as you age, want to try Pilates, or both, just let us know! Taking care of your body while staying active is essential to preventing injury, and we are here to help.
Most people – four out of five to be exact! – will experience a debilitating back pain episode at one point during their lives, and typically we put more effort into caring for our backs during those times than when we’re feeling good. But it’s critical that we take good care of our backs all the time, not just when we’re in pain!
1. Stand Up & Take a Load Off
When we sit for too long, the burden of our weight is placed abnormally on our spine and can cause damage over time. Before long, those small loads add up to real pain. It makes sense when you consider that our bodies were designed to stand, sit, crawl, run, kneel, bend and move through the world in many different ways. It was never designed to sit in one position for prolonged periods, day after day. Sit too long, too often, and it can lead to bulging discs and weak, brittle muscles that are prone to tearing and other damage.
The solution? Limit your sitting to half-hour periods with a few minutes of standing in between, and you’ll reduce the uni-directional forces on your spine. In other words, if you sit for a long time at work or at home, stand up and walk around a little bit every thirty minutes. Aside from participating in regular strengthening exercise, like Pilates, this is the easiest way for the average person to prevent back injury (and heal your back faster if you already have an injury).
2. Watch for Curves
We have natural curves in our spine that help us handle stress and loads. Whether sitting or standing, it’s important to maintain these curves. When standing, our spinal curves occur more naturally and are usually easier to maintain. When we sit, the protective curves in our spine are harder to maintain and often disappear. And while a healthy core and strong back muscles are important to back health, they won’t protect your back if you sit for long periods, or when the curve in your lumbar area disappears while you’re sitting.
Fortunately, the solution is as simple as rolling up a towel and placing it between your chair or car seat and the small of your back (just above the belt line). Using a purpose-designed lumbar roll is my favorite choice, and what I use for low-back support. You can use a lumbar roll in your office chair, car, and on the plane if you’re flying! If you want to learn where you can get on of your own contact us about them here. Or see in more detail how to use them in our free e-book!
3. Extend instead of Bend
The human spine (and entire body) craves balance, which means both extension and flexion. But we spend the majority of our time in flexion, bending over to put shoes and socks on, brushing our teeth, driving, sitting at work and then driving home. At home we bend forward to cook, sit some more as we eat and then curl up on our couch or an easy chair. As long as we’re not gymnasts or circus performers, it’s safe to say we could all use a little more extension in our day. A really good exercise is to stand and place your hands on your lower back for support and then arch back as far as you can go. Repeat this 10 times, at least once per day. This is also a great activity to do when you are interrupting your sitting during the day. If you’ve never arched you back like this before, it may feel stiff or even hurt a little at first. But, with a gradual increase in frequency, it will feel less stiff and more natural over the course of a few days. If it doesn’t, or becomes troublesome for you, stop and consult with a qualified physical therapist who specializes in back pain.
If you like these tips and want to learn even more ways to prevent debilitating back episodes, check out our FREE report right here! It reveals five easy ways (plus two bonus tips!) that are PROVEN to help you ease back pain quickly – without pain medication, frequent doctor’s visits, or surgery. And don’t forget to check out our Pilates programs if you’re looking for a way to exercise that will target – and resolve – back pain!
It’s officially cold and flu season, and keeping your body healthy while everyone’s stuck inside together requires a little extra effort. Staying hydrated is crucial to fighting off those viruses that everyone seems to be sharing. And if you really want to amp up your hydration routine, try adding fruits or safe-to-eat essential oils! These simple infusions can improve your immune system, clear toxins, and help you feel more energized and relaxed!
Adding fruits and herbs to your water is an easy way to make your water taste delicious – while giving you a huge boost of vitamins and antioxidants as well! Drinking fruit infused water has additional health benefits that are lacking with plain drinking water. For instance, citrus fruits such as lemons, oranges, grapefruits, and limes contain high levels of Vitamin C. Slicing up these fruits and adding them to your water can help repair tissue, prevent heart disease, and keep you from getting sick! Herbs are also a great asset to your overall health. For example, mint soothes the stomach while basil acts as an anti-inflammatory agent. There is even substantial research to show that rosemary can actually boost your memory. Mango improves eye health and pineapple aids digestion – the list of benefits goes on and on!
Another option that we advocate for is infusing essential oils are an excellent alternative. We love them so much that we’ve partnered with doTERRA and diffuse them in our office regularly. Did you know that you can just put a few drops in your water (make sure you’re drinking from a glass container) and it will make your water taste good while also promoting mental relaxation, energy boosts, and improved immunity. Our favorites are lemon, lime, and wild orange – and sometimes we even mix them together! If you want to know more about doTERRA and try essential oils for yourself, you can check them out here. Pro tip: sign up as a wholesale customer and you can get 25% off every time you order something!
Maintaining proper hydration will help you stay healthy through the winter, and adding fruit or essential oils to your water will help you drink more while providing numerous health benefits. If you are curious about pursuing a healthier lifestyle, get in touch! Like us on Facebook and sign up for our newsletter to receive our biweekly blog posts, see more information about our physical therapy and Pilates programs, and connect with our team of dedicated wellness professionals.