Coronavirus Update: We’re still open and here to help you, but spaces are limited. Please call ASAP to book your appointment.
Union, NJ
Call to Schedule Now
(908) 349-8654

Uncategorized

Working from Home with Low Back Pain? Don’t Fear! Here’s what to do.

Uncategorized / By

As we move through these unprecedented times, we’re faced with new issues every day. These teething problems may include installing a hand-wash timer in the bathroom, packing the dishwasher more often, or planning meals further in advance than you normally would. One other problem that may not have caught your attention yet is back health. Working from home, and spending so much more time on the sofa or in bed, can wreak havoc on your back in the long term. It’s absolutely vital that you take care of your back and prevent low back pain from taking hold of your life. Luckily, we’re here to help. Take a look at some of these helpful tips to stave off low back pain and keep you fit and healthy as you tackle the other, non-physical issues around you. 

Posture and Low Back Support

Low back health relies heavily upon the correct posture and low back support you employ throughout the day. Posture may not be something you think about consciously, but it’s very important to start taking notice of the way you sit, stand, lie down, and relax on the sofa: the little things can make all the difference. Make sure you don’t slouch; keep you chin up and your shoulders aligned. Also, be aware of the support you give your lower back when you sit: roll up a towel, or use a small cushion to provide extra support in the small of your back. If you do this consistently, you’ll start noticing how much better your lower back responds to daily activity – you’ll mitigate any pain you may have experienced. 

Chair Setup

Working from home in the COVID-19 era has changed the dynamics of the way we view our desks. Some people have a dedicated desk, while others use the kitchen table or even the coffee table in the living room! Things have changed drastically. At the end of the day, though, it’s incredibly important to make your ‘office’ as ergonomic as possible. In other words, the way you sit, and the chair you sit on, need to be supportive of back health. Make sure your chair is high enough to align the computer with your direct line of site. Make sure your chin doesn’t dip, that you don’t slouch, and that the chair offers you vital low back support. See the above tip regarding small towels or cushions. Your back will thank you!

Strengthening Exercises

You may not realize how important strengthening exercises are for the health of your lower back. Even less obvious is that your core muscles are actually vital in keeping your back pain free! Doing core exercises, that is, strengthening your core muscles safely over time, is one of the best ways to stave off low back pain well into the future. Why not try doing some Pilates or yoga routines to start working on your muscle strength? You can also contact a dedicated physical therapist to find out about what sort of exercises would benefit you the most. 

Computer Layout

As I’ve mentioned, your office space setup is very important. If you’re working from a desktop, make sure your screen is high up enough to be aligned with your direct eye-line. Do not dip your chin or slouch. Make sure you have lower back support and always sit with your feet squarely on the ground, with your knees at a 90 or 100 degree angle. Do not lean forward – make sure the screen is close/far enough for you. If you’re working on a laptop, make sure you place it on a table and are able to follow the same tips outlined for a desktop set-up. Working with a laptop on your lap means you may slouch and place pressure on your shoulders and low back – be sure to sit up straight in order to have a productive, pain free day. 

Break time

Give yourself well deserved breaks: get up, stretch, move around, and get yourself out in the open air. Ideally, you want to stay at your computer for no longer than 50 minutes at a time – it’s very important to stay mobile throughout the day in order to avoid your lower back muscles from stiffening and seizing. Make the effort to get moving!

Stretch

Stretching your muscles keeps them lubricated and supple, thereby allowing you to have pain free days! It’s very important that you spend time stretching your lower back muscles throughout the day, especially if you spend the majority of it at a desk. Contact a professional physical therapist for advice on where to begin and how to get into the swing of your very own stretching routine. 

Keep Hydrated

Last, but certainly not least, is staying hydrated. Not drinking enough water can not only lead to muscle fatigue, but can actually hamper your overall cognition and health, too. Aim to drink at least 8, 8oz glasses of water a day, and make sure you incorporate some movement when you sip away!

Low back pain can be tricky to understand, and during these times it’s very difficult to know what to do and what not to do in order to stay away from it. Luckily, we’re here to help. Physical therapy is the safest, easiest, and most effective way of not only treating back pain, but of making sure you avoid it in the future. If you’re unsure about the types of stretches you need to be doing, what physical activities would best benefit your back health, how to set up your workspace, or even about where to start with any of the tips in this post, then we invite you contact one of our dedicated, hands-on physical therapists rights now. For advice you can trust, and information that will help you on the road to a healthier, pain-free life, physical therapy is the answer. Why not contact us to book a complimentary, non-obligatory discovery visit, right now? We look forward to hearing from you soon!

How Staying Active and Mobile Can Prevent Injuries Down the Line

Uncategorized / By

The last few months have really been life changing: from increased time with close family, to frequent frozen pizzas and Netflix binges. We’ve all witnessed the world around us changing at an alarming pace and, if we’re brutally honest, most of us have been doing so from the comfort of our sofas. No blame, just fact. As the world has seen unprecedented changes, we’ve also seen changes to our bodies. Yeah, you guessed it – all that sitting has led to some pretty stiff muscles and achingly sparse fitness routines. So, I think you’ve probably guessed by now that this post is all about how staying active and healthy can not only help you achieve optimum health, right now, but can also prevent injuries down the line. Think of our upcoming advice as a friendly reminder to turn that TV off, get those trainers on, and to go outside and smell the daisies! 

So, let’s start with the very real consequences of leading a largely sedentary life. First off, extended periods of immobility cause muscles to start deteriorating. Yikes. And in many ways this is as bad as it sounds. Deteriorated muscles not only fail to bolster metabolism, thereby causing unwanted and unexpected weight gain, they also invite injuries your way in the future. Why? Well, weak muscles are incapable of offering real, meaningful support, thereby leaving your body exposed to injury in a very real way. And no – lifting that pizza box and can of cola doesn’t really support muscle growth – give quarantine a make-over. 

Let’s chat about how you can get out of the quarantine induced funk and back into a healthy, mobile lifestyle. Eventually, the extended periods of staying at home will catch up with you, so it’s important to tackle sedentary behaviors head on before it’s too late. 

I know you’re thinking you may have to do a 60-minute fat burner workout in day one, but the truth is, you just may not be ready! In fact, you may have been Dwayne Johnson before lockdown, but that doesn’t mean you’re now able to do the same activities as before. Long periods of being sedentary would have affected your body in such a way so as to weaken muscles and throw your strength off. It is, therefore, very important to start at a point where you feel comfortable. Don’t push yourself beyond your current limits – don’t think you’re able to jump straight back in where you left off before lockdown – because the truth is, you could seriously injure yourself. Take it easy, give yourself a break, and get back on the horse using the stirrups.

Why are we continuously telling you do be active, though? Isn’t walking the dog and making a few trips up the stairs enough? Well – no. It may be alright for a weekend, but long-term it can wreak absolute havoc on your body. Fitness and mobility should never be underestimated, as you are only as young as you keep your body. Stretching, exercising, and eating the proper nutrition is absolutely essential when it comes to dodging injuries and illness. The longer you remain sedentary, the more likely you are to experience injury and potential chronic, debilitating pain. Keeping your body mobile, limber, and active, means you have a much better chance of reaching an older age without physical problems. 

Why not start small – take a walk, do a 15 minute home workout session, try Pilates or yoga, or how about going for a swim? Make small changes to ensure big rewards. You can push yourself harder as you progress, but make sure to train your muscles from the beginning in order to prevent injury. 

Granted, it’s not always easy to know how where start, though. It may be that your inactivity has caused you to be more immobile than you imagined, thereby ruling out exercises you may previously have done. It may even be that quarantine has given you the time to think about your life and you now want to jumpstart your health by getting into a fitness routine, yet you have no idea where to start. Alternately, you may even have been injured during this time and you just long to be able to move without pain as you once could – you just don’t know where to begin. All of these motivations are valid, and the trepidation you may be feeling is normal. Knowing where to start can be incredibly daunting, but luckily that’s where we come in!

Now, I know what you’re thinking: how can physical therapy possibly help me become active? Well, that’s a good question… and the answer may surprise you. Physical therapy is about a lot more than the eradication of pain. In fact, physical therapy aims to increase mobility and physical health via the specialized treatment of pain and the administering of tailor made exercises and stretches. You see, whether you are in pain now or not, if you aren’t moving, then it’s almost guaranteed that you’ll experience pain later in your life. We’re here to show you how to move, and not only that, but how to do it correctly in order to safeguard your body from injury. 

Whether you’re looking to ditch bad quarantine habits, or whether you’re just ready for a change, we’re here to help. And, if you’re in pain and are looking for a way out of your situation, we can give you the answers and treatment you need. Don’t let the pain get you down, and don’t let extended periods of lockdown in your home prevent you from moving your body in a healthy, safe way. It’s time to make a change. We want to help you, right now, and that’s why we invite you to contact one of our friendly, supportive, professional, hands-on physical therapists, today. Get the answers, advice, and treatment you need, and let’s get moving together!

6 Reasons Why Your Previous Physical Therapy Didn’t Work

Uncategorized / By

Do you ever feel as though nothing will ever help you get rid of your pain? Have you suffered for so long that you’ve just started to accept your pain as a burden you’re destined to carry? Many people feel the way you do, and these feelings are often compounded by the fact that everything you’ve tried has failed. Painkillers just cover up the issue, massages don’t work, hot packs only bring relief for a few precious minutes, and that brace… well… you’d rather get rid of it. But perhaps the worst thing of all is the fact that physical therapy has also not worked for you – you thought it would help you out of your pain, but it just left you feeling desperate. 

This can be really, really tough. And, honestly, giving up on your healing journey may seem as though it’s the right thing to do. Here’s the thing, though, there is hope; there is a way to get rid of your pain – you just haven’t found it yet. What is it, you ask? Well, it’s physical therapy! Now, now, you just said it didn’t work, right? Alright… but what if you only watched “You’ve Got Mail” and wrote off Tom Hanks before ever seeing “Sleepless in Seattle” or “Forest Gump”? What if you read “Twilight” and vowed never to read another book about vampires again? Would you miss out on “Dracula” because of it? What about coffee? Is one bad chicory brew going to turn you off of cappuccinos forever? Of course not! So, why give up on physical therapy without ever broadening your horizons? You just haven’t had the right treatment yet! 

We’re not asking you to believe us straight off of the bat, though – we have proof! Take a look at the following 6 facts that may explain why your previous physical therapy session/sessions didn’t work: 

  1. The Root Cause was Never Found

A good physical therapist will always chat to you about the root cause of your problem. What is that, you may ask? Well, one of the reasons physical therapy is so effective is because it finds and treats the root cause of the problem, that is, the reason/beginning of your pain. If the root cause isn’t found and isn’t treated in the right way, you will never be rid of your pain and will never hope to regain mobility, strength, and independence in any meaningful way. Not having found or treated the root cause of your issue may indeed be why your previous physical therapy didn’t work. 

  1. There was No Clear Plan for Recovery

Imagine buying a car, but you don’t know how to drive or even where you’re going! Well, physical therapy without a clear course of action or recovery plan is a bit like dressing up for the ball, but sitting on the sofa instead. It’s very important that your physical therapist has a clear plan, that he/she sticks to it, and that you have regular check-in’s in order to note your progress. Our clinic wouldn’t have the reputation for quality treatment without this system, and you should never settle for anything less.  

  1. Exercising in Vain

It may be that one of the first things you were told at your previous physical therapy session/sessions is that you need to do more exercises, right? And that’s all good and well, but did they tell you what to do or how to do it? And even if they did, did they make sure you were comfortable and clearly understood the moves and postures involved? If not, chances are you were doing the exercises in vain. You see, physical therapy training plans involve targeting those areas specifically giving you problems – generic plans just don’t cut it. Make sure you know what to do, how to do it, and when to stop – this is critical when it comes to a successful physical therapy treatment. 

  1. A Little Less Conversation, a Little more Action, Please

Let’s be honest: physical therapy isn’t about the therapist… it’s about you! Any physical therapist pushing his/her own agenda on your injury will never be able to treat you. And, not only that, he/she could actually end up making things a lot worse! If there is a lot of prodding, poking, and general pressing in the area of pain, he/she could aggravate the issue further, thereby causing you unnecessary pain. Forget the hidden agendas and engrained formula – you need physical therapy for YOU. 

  1. Stretching only Brought you Temporary Relief

Rome wasn’t built in a day, you know? Cliché’s aside, aside from knowing which stretches to do, as well as how to do them correctly, a good physical therapist will always tell you that true healing takes time – there MUST be a long term plan in place for you when it comes to stretching. Honesty is the best policy, and being truly pain free means understanding that you need to be in this for the long run… it will come and it will last. We promise.

  1. You didn’t Choose the Right Physical Therapist

Choosing a physical therapist is critical when it comes to your healing process. Choosing Mister “A” because he’s quick and efficient isn’t always the best idea. Similarly, going for Miss “B” because she says nice things and gets through the session quickly is also a mistake. It’s important to remember that physical therapy needs time. Initially, the physical therapist needs time to find the root cause of the problem, but thereafter he/she needs time to treat it properly. So, just because you’re promised pain relief in 15 minutes, doesn’t mean the former is true… only the latter is. Give yourself and your physical therapist enough time to make the difference you dream of.  

So, there you have 6 reasons why your previous attempt at physical therapy failed. It’s not always easy to know how to choose a qualified, professional, hands-on physical therapist – we understand that. But, at the end of the day, you need to feel comfortable, get the care you need and have a plan tailored to you. You need to be given the attention needed to treat the root cause of the problem – permanently. If you are still unsure as to why physical therapy didn’t seem to work for you previously, then we invite you to give one of our professional, friendly physical therapists a call, right now. Not only will they answer all your questions, but they’d also be happy to discuss how you can move forward and make changes in order to make a difference and tackle your pain – for good. 

Why Seeing Many Different Practitioners Isn’t Getting You The Results You Want

Uncategorized / By

Pain can make us do things we never thought we’d do. It may drive us to take painkillers every few hours, turn to ice/cold packs in frustration, or kick us into high gear in the gym or our yoga classes. It may even lead some of us to turn to injections.  The bottom line is that pain has a way of turning the world upside down; it can push people into the arms of the strangest ‘cures’ just so that they may be rid of the discomfort and daily agony. But, how often do those solutions and cures really work? If you’re dealing with terrible, debilitating pain, how well is that downward facing dog really coping with treating the issue? My bet is… not very well. 

Now, there’s nothing wrong with trying different things and seeing different types of practitioners. In fact, chiropractors, yogis, Pilates coaches, acupuncturists, and even gymnast instructors, all serve an important purpose. Here’s the thing, though: the therapies and activities they offer can only be positive additions to your life if they are done in conjunction with a therapy that tackles the root cause of the problem.

Let me explain. When we sign on to the latest rock climbing expedition, or grit our teeth as we ease into the lotus position, our back pain remains lingering in the background. Similarly, if we pop a few painkillers and sit on the sofa for a couple of hours, that certainly doesn’t mean the pain is gone. On the contrary! All it really means is that you’ve gained a little temporary relief from a permanent, heartbreaking situation.

And I’m afraid to say that the activities you may take for granted- walking, hiking, dancing, and even swimming – could be potentially high-risk ones for those who suffer from back pain. You see, if the root cause of the problem isn’t diagnosed, how can you possibly be sure that partaking in those activities won’t aggravate the problem even more?

The truth is, the problem isn’t necessary abseiling in your local gymnasium, or trying that new aerial acrobatics class – the problem is that the root cause of your problem hasn’t been diagnosed. If you see practitioners based on the fact that you think you ought to move more, ought to stretch more, or ought to be poked and prodded more, then the treatment you get just won’t work. 

Here’s why: if the root cause of the problem isn’t correctly diagnosed and treated accordingly, nothing you do will make a real, lasting impact. If, however, you do get the root cause diagnosed and treated according, your new found love for hiking, rowing, or Thai massage, will only be a bonus. 

So, let me be clear. Different activities and different therapies do serve their purpose, but the reason you’ve probably not seen many results from your yoga retreat in Napa, or your acupuncture party last week, is that the root cause of your pain remains a mystery. People are very, very good at making pain disappear for a little while, but unless you are a qualified, hands-on professional, treating pain safely and permanently, then positive, lasting result are few and far between. 

Now, I know you’re thinking that your friend down the road told you her sciatica was playing up and that you’ve probably got it, too. Maybe your other friend at the pharmacy’s husband recently had surgery and now seems to know all there is to know about back pain. It may even be that you, yourself, have researched pain in your knee, back, neck or shoulder, and are now confident in your ability to self-diagnose. Well, accepting advice off the cuff, and even trusting in YouTube, may cause you some problems down the line… the body is incredibly complex and works via an intricate ballet of balance, coordination, muscle tension, and overall posture. At the end of the day, the chances are that you may not successfully diagnose the root cause of the problem or treat it accordingly, thereby putting yourself smack-bang in the middle of potential further damage, frustration, and pain. 

Perhaps, however, you’ve gone to see many different medical doctors, and the advice/treatments you’ve been given haven’t really gotten you too much further than your friend’s from the pharmacy. This can be incredibly frustrating. The thing is, GP’s and other doctors often don’t have enough time to truly diagnose and treat your issue with care. This is not because they don’t want to do it; rather, it means that the system doesn’t afford them that luxury. You haven’t been getting results it may be because you’ve not been able to get the quality treatment and diagnoses you deserve. 

Alright, so what do I mean by diagnosing the problem, and surely your local Pilates teacher, acupuncturist, or chiropractor could do that, right? Well, no, not unless he/she is also a qualified, hands-on physical therapist. The thing is, diagnosing the root cause of the problem takes a lot of knowledge, skill, and inherent understanding of the human body. All too often, practitioners make the mistake of diagnosing the wrong problem, thereby prescribing the entirely wrong therapies. With a physical therapist, this doesn’t happen. 

I know this because physical therapy stands apart from other therapies in the fact that its practitioners pay particular attention to movement and overall bodily function. They also spend time doing so. Physical therapy is not about pain management… it’s about pain eradication. 

It’s also about more than that, in fact. Physical therapy aims to rid you of your pain – yes, of course – but for physical therapists, that’s just one part of the journey. Unlike painkillers and ice/hot packs, physical therapy aims to give you the tools to maintain a pain-free life. This can really only be achieved when the root cause of the problem is diagnosed and treated correctly. In other words, physical therapy ensures that you are equipped to tackle aerial acrobatics, tightrope walking, synchronized swimming, and tadpole fishing with absolute confidence – you face minimal risk simply because you took the right steps at the right time; physical therapy shows you how.

So, if you’re tired of being in pain, trying too many different therapies and practitioners, and still not getting any real, lasting results, then it’s time to get in touch. We’re happy to answer all your questions about how physical therapy can help you, right now. Pain shouldn’t be the norm – get the right answers, the right treatment, and the right form of treatment, today. 

The Importance of Warming Up

Uncategorized / By

Imagine getting ready for a 10K… new shoes, weeks of training, an air-tight exercise routine, high-quality snacks… you’ve got it all planned out. The big day finally arrives and you hop in the car to get into the fray. Excitement builds and you’ve got your eye on the prize. In your excitement, though, you forget the golden rule – the one thing you’ve been doing day in and day out for the past half year… you forget to warm up. 10 minutes of solid running and something in your leg gives way, you’re knee seems to cramp, your back compensates, and then the unthinkable happens: you’re sitting on the pavement, hand in the small of your back, looking at the dust left behind by those still in the race. 

And what are you thinking while you sit there? Yup… “I should have warmed up.” 

Yes, that is pretty much the way it works. If you are an active person, then you’ll know how imperative a good warm-up routine is prior to any form of exercise. And even if you aren’t necessarily an athlete, you’ll remember how your high-school gym teacher made you do ring laps before any match, tight? Warming up isn’t just to get you focused; rather, it affects the quality of your pending workout and makes sure that you stave of potential injuries which you may experience during it. In this post, then, we look at why warming up is so crucial, what happens if you don’t warm up, and a few common mistakes people make when they do warm up. Ready?

Getting your body ready for a workout is one of the best things you can do… for many reasons.  Firstly, a good warm up routine helps prepare your body for the exercise to come, whether that be swimming, running, cycling, boxing, or even ice skating. Warming up helps deliver oxygen to the muscles, thereby helping them grow stronger, have a larger energy output, and maintain endurance. Furthermore, warming up increases muscle flexibility and suppleness – this means that muscles are more efficient during the workout. 

In addition to upping the productivity of your workouts, warming up also safeguards you against injury during and after them. It can do so in a number of ways. The first of these is by increasing body temperature. Doing so decreases the chance of injury. What’s more, warming up also prepares your heart for the upcoming strain. In other words, the time spent warming up means that the cardiovascular system is given enough time to adjust, thereby avoiding injury or damage. Lastly, blood flow is increased, thus delivering not only oxygen to muscles, but also invaluable nutrients, fatty acids, and glucose… this means more energy, greater results, and less fatigue post-workout.  It also means less stiffness and pain after exercise.

So, you see, warming up really is key to a successful, safe workout. But, what happens when you fail to warm up? Apart from being sorely disappointed in some cases as a result of injury, it may also mean a quick end to your fitness journey, longer recovery times post-workout, and a less productive session than you may have had if you did warm up. The bottom line? Warm ups prevent pain. In actual fact, warming up could mean the difference between a mediocre, damaging workout, or a productive, safe, strong one.

The truth is, though, some people do warm up, but don’t really reap any of the benefits. Why? In all honesty, they’re just not doing it correctly. Here are a few common mistakes people make during warm ups:

  • Doing it too quickly and without proper knowledge of what needs to be done. 
  • Only warming up one or two parts of the body, not the body as a whole. 
  • Not incorporating stretching. 
  • Not following up with a cool down at the end of the workout. 

The important thing to remember when you approach a warm up is to focus on all parts of the body, even though you may only be focusing on working your leg or arm muscles during the actual exercise. Why? Because the muscles of the body work in unison – failing to warm up the entire body could result in injury to areas despite them not being focused on. 

Also, be mindful of the fact that a good warm up takes a bit of time – be sure to spend enough time focusing on all the part of the body – don’t rush. Give your muscles due time and attention in order to reap all of the benefits. 

For a good warm up to work, you need to incorporate cardiovascular elements, stretching, and resistance training. No, I don’t mean doing a work out before your actual workout, but you do need to get the muscles warm, flexible, and oxygenated – doing all three exercise types means you will have covered your bases adequately. 

And yet, despite advice it is not always easy to know what to do during warm-ups; not all of us are athletes or daily gym-goers. We understand that. And that’s why we invite you to contact one of our dedicated, hands-on physical therapists. Are you surprised that physical therapy could help? Well, physical therapy isn’t just about eradicating pain and treating injuries – it’s also about the prevention of pain. And for us, a good warm-up routine paves the way for exactly that. With physical therapy, you’ll receive the knowledge and tools to execute a productive, effective, safe warm-up routine, thereby safeguarding yourself against risk and ensuring that you’re able to maximize your workout potential. Who wouldn’t want that? Better results, less risk, and a whole lot more to look forward to in your training routine. 

So, there you have it. You now know the importance of a good warm-up routine. But, if you have doubts as to where to start, or you have been injured during exercise that lacked a thorough warm-up routine, then we would love to help. Call us today for invaluable advice about warming up and how to maximize your training – we can’t wait to hear from you. 

Physical Therapy Program Continuation

Uncategorized / By

Sometimes it feels as though we’re living through a movie, not reality. For many of us, our daily routines have been trimmed down from trips to the office, shopping, hiking, time with friends, gym, going out for drinks, and date nights, to getting up from the bed and moving to the sofa… only to move back to bed when the sun sets. We’ve been flung out of our ‘normal’ into an unknown, sedentary world. And, of course, it’s not just your gin and tonic craving that’s not getting fulfilled – it’s your PT program, too. In the course of a few weeks, many of you reading this may have effectively stopped your physical activities and given up on doing your regular physical therapy routine. So, it’s time we wrote you a blog. 

Remember what it felt like living with pain? How debilitating it was and how desperately you wanted to get rid of it? Well, the unfortunate thing is that a sedentary lifestyle will lead you straight back down that path. In fact, you might find that all the extra sitting, slouching, and laying around may actually bring back the pain that much more severely! You don’t want that. We know you don’t. And that’s why we have this to say to you: it’s not the time to give up, it’s the time to keep going. 

Just because you have to stay home to protect the safety of your loved ones, yourself, and those around you, doesn’t mean you should let your health go in the process. Having started on your physical therapy regime in a bid to live a pain-free life, why is it that you’re letting it go? Is it because you think it’s not available to you anymore now that the clinic has temporarily closed its doors? Is it that you don’t have the motivation? Or is it that you feel the pain won’t return? Well – none of these things are the truth: you can still get quality physical therapy advice and treatment, you can find the motivation, and you can – if you make the wrong choices – relive the pain. That last one seems like something you’d like to avoid, right? Well, keep reading. 

Happily, we now live in a world full of invaluable communication tools, from Doxy to Zoom, and even WhatsApp. We have an unprecedented amount of platforms available to us in order to stay connected and in touch. And the truth is, the world is changing so rapidly that now would be a great time to jump in and take advantage of them… by doing physical therapy!

Yes, that’s right, online physical therapy sessions are here! And the great news is that they are just as effective as your regular sessions when it comes to maintaining a pain-free life. Isn’t that great news? You don’t have to live with the fear of resurfacing pain, because the key to its prevention is simply a click away. Quality, professional, physical therapists will still help you adhere to the effective, personalized stretches and exercises you’ve been given, you’ll receive excellent advice, and you’ll get the motivation you need to stay pain-free! 

If you’re still not convinced, why not think about a few of the following problems:

Immobility = Pain

It probably doesn’t come as a surprise to you when we say that a sedentary lifestyle causes pain. Why? Because prolonged periods without physical activity results in the tightening of muscles, joint problems, and nerve entrapment down the road. It’s incredibly important to move your muscles and joints so as to both maintain a pain free life, but also to ensure that pain doesn’t resurface in a more drastic form. Doing online physical therapy sessions is the most effective way to ensure that you keep mobile and active in a way that best prevents your particular issues from recurring. 

Stopping Treatment Abruptly

As with all things in life, an abrupt change to engrained habits can result in a bumpy ride. Your body has by now been conditioned to live the healthiest, pain free life it can. An abrupt change in your sessions may result in muscles seizing and the pain returning unexpectedly. Online physical therapy sessions will ensure that you avoid this scenario so as to make it through these unprecedented times unscathed. 

An Accumulative Lack of Productivity Effects your Mental and Physical Wellbeing

Have you noticed that a lack of productivity has effected your mood? Do you feel down or ‘out of it’ at times, and do you feel as though you’re not really achieving much at the moment? It’s very important for you to maintain achievable goals during this time, so as to avoid feeling depressed and increasingly agitated. Why not integrate your goal targets with online physical therapy? In this way, you can kill two birds with one stone: reach a goal and feel satisfied, as well as stay pain-free and healthy! Be productive in the way you deal with pain management, right now. 

Other Resultant Injuries May Occur 

It may have been that a few months ago your back hurt… but, now your knee hurts. Strange, right? Well no, not really. The fact that your body isn’t used to being sedentary for extended periods of time may therefore result in pain manifesting in different areas. The problem with this is not so much the fleeting knee pain you feel one morning, but rather the accumulative stress you are placing on your joints and muscles. If this stress isn’t managed and tackled, you may find that you exit this self-isolation period with more pain on your plate than you had even a few short months ago. A good way to prevent this from happening is to do online physical therapy sessions. Again, these sessions do so much more for your health than you realize, not least when it comes to the prevention of heretofore unseen injuries. 

It’s time to make the right decision for your health by continuing/joining online physical therapy sessions. Whether you are unsure of how to stay active at home, want to continue a fitness regime, want to maintain a pain-free life, or want to get rid of unwanted, debilitating pain, then this really is the best of option for you. Not only are online physical therapy sessions safe, they are also essential on your road to the maintenance of a healthy, happy, satisfying life. 

Let’s get through these hard times together, and let’s make our time at home count: no pain, no anxiety, and no unanswered questions. Join an online physical therapy session, today!

Staying Healthy and Pain Free During Self-Isolation

Uncategorized / By

The good old days… strolling down your driveway to wave at a neighbor and perhaps share in some gossip, meeting your friends at the local sushi restaurant for a bite to eat… we miss that, don’t we? Self-isolation and quarantine can be really tough on our minds, hearts, and bodies. We tend to see things differently and we may even start to become down-hearted, feel less energetic, and, in general, we may start forgetting what it means to stay healthy in mind, body, and soul. In fact, some of you reading this might be avoiding the scales like a plague because tucking into a bag of chips has now replaced your regular walk! Don’t worry – this is much more common than you think. So, we’re writing to share some thoughts on how to stay healthy and active during these unprecedented times, not only for your mental wellbeing, but for your muscles, heart, immune system, and general physical health, too.

The key is to stay positive and to follow through on the decisions you make for your health. Remember, this too shall pass, and if we can get through this having seen to the health of ourselves and those around us, then we’ll have come out much stronger than before we started. In lieu of this, we’d like to offer you some tips to make this undertaking a smooth one and, where possible, to offer you support in those areas of your life you may feel that you’re losing your grip on slightly.  

Sleep, Wonderful Sleep!

Have you found yourself tossing and turning, waking up at strange times, or struggling to fall asleep altogether? This isn’t that unusual. Because many of us now find ourselves surrounded by the same people, the same environments, and immersed in the same routines, our bodies are struggling to find outlets for the energy we’re accumulating (yes, because of the chips). It’s essential that sleep patterns are structured so as to be regular and at the same time each night. This way, then, we’re able to instill a strict routine, thus allowing our bodies to find a healthy rhythm once more. Sleeping soundly is invaluable when it comes to maintaining your physical and mental health; without it, we’d be practically incapacitated and every aspect of our wellbeing would take a sharp downturn. 

Sugar, Sugar!

It’s easy to consume a lot more sugar in self isolation, right? Why? Well, the simple answer is that sugar both tastes good and makes us feel happy, albeit for a short amount of time. In fact, we love sugar so much that we sometimes just can’t get enough – from sugary soda, to cakes, to cereals, and even to pasta sauces. This stuff is actually extremely addictive! The endorphins produced by sugar allow us to escape from the dreary reality of a COVID-19 outbreak for a few precious seconds, only to be followed by a sugar crash and a craving for more. And aside from the crashing, sugar is actually very, very bad for our health. It can cause anything from diabetes, to obesity, and even cancer, not to mention that it can fling you into a roller-coaster of mood changes and mental acrobatics. The outcome really doesn’t outweigh the risks. It’s time to cut it out of your diet, especially now that your activity levels have decreased significantly. Try incorporating more fruit and vegetables into your diet, so as to maintain steady energy levels throughout the day. Drink enough water and make sure that you’re aware of what your body is telling you.

Vitamin D!

Chances are the TV has overtaken your time in the sun. Hey… just because you can’t saunter around the park doesn’t mean you can’t do a lap or two around the block, right? Making sure you get some sunshine is pivotal in turning the tide against mood swings. Vitamin D, gained from spending some time in the sun, is a key ingredient in a healthy lifestyle. So, it’s time to grab your shades and hat and head on out to the open air – remember, though, stay 6 feet away from those you pass and always be mindful of what you touch and whom you encounter. Have fun!

Keep Active at Home

Do not let self-isolation fling you into a sedentary lifestyle. Doing little to no physical activity will result in problems down the line: from stiff muscles, injuries, and pain, through to weight gain and consequent depression. Being at home does not mean your physical health needs to suffer. Why not do home workouts – the amount of these now out on YouTube is more than ever, and there is a whole community trying to get fit just as you are. Why not join them? If that doesn’t quite strike your fancy, why not go for a walk or set up a regular time for yoga or Pilates? If you’re working from home – at a desk or sofa – make sure you get up regularly. Walk and stretch as much as possible. And keep hydrated. When this is over, you’ll be thankful you took care of your body in a way that will prepare you for jumping straight back into the saddle of a life working from an office or on the road. 

During this time, it’s absolutely vital that you keep active, keep moving, and ingest the nutrients needed to sustain mental and physical health. All of the above steps aim to help you avoid pain and heartache down the road. Looking at your computer, the TV, or your mobile phone for hours on end will do you no favors: get out, keep active, and ensure that you’re strong and healthy at all times. You need this, not only for you, but for those you love. We owe it to ourselves to ensure that we provide ourselves – and loved ones –  with the care we need, especially now. 

If you’re having problems sticking to a productive, healthful routine, are feeling any sort of pain, or just need advice on where to start, why not give one of our professional, hands-on physical therapists a call, today? Or better yet, why not schedule your very own online consultation? We’re here to help and to provide you with the answers you need. Thanks to technology, we can help you from the comfort of your home, whilst still providing quality care. Don’t let pain or doubts hold you back from making the most of self-isolation; call us today for a helping hand. 

Until then, we hope you enjoyed these tips. Stay safe, stay active, and keep on making healthy choices!

Stress: Physical Symptoms and Solutions

Uncategorized / By

Stress. Six little letters is all it takes to make a word so full of meaning that few of us really know how to get to the bottom of it. Stress: is it that feeling you get when a deadline is looming, or is it what we feel when the chicken roast burns, the movie didn’t record, or we forgot to pick our mother-in-law up from the airport? Possibly, but could it be that it’s more than that? What if you haven’t been able to pay your mortgage for a few months, if a family member has been diagnosed with an illness, or if you simply can’t keep up with the pace at work? What if you don’t know how to cope anymore? Stress is all this and, perhaps, a whole lot more. In this blog, we’re talking about all things stress-related: what it is, what it can be, how it ultimately affects not only your mental health, but your physical health as well, and, finally, what you can do about it. Keep reading, because even if you think you don’t have stress, that ache in your lower back might very well be saying something completely different.  

Stress takes a toll on us emotionally; it can lead to depression, anxiety disorders, mood-swings, and various other psychological troubles if left untreated. In fact, the emotional effects of stress are so vast that they need an entire blog post of their own. For that reason, this month’s post will focus on the physical effects of stress rather than its mental counterpart.

For the most part, people assume that stress is relegated to the mind: a large amount of stress results in mental strain. Of course, this is true. But the effects of stress are even further reaching than that. Demanding, prolonged, adverse situations cause individuals to experience stress, that is, strain placed on the mind, heart, and body. As the mind becomes increasingly agitated and anxious, the body responds in like. Muscles begin to tense up, posture suffers, sleep is hard to come by, and the overall function of the body declines. 

It’s important to note that a knee-injury, for example, doesn’t mean you’re necessarily stressed. Nor does backache or headaches. In fact, stress is notorious for affecting a vast majority of areas around your body, rather than one single one. In other words, stress causes a cumulative worsening of symptoms throughout the entire body. Suffering from stress may cause a few, or all, of the following:

  • Back tension.
  • Headaches/Neck pain.
  • Jaw pain.
  • Insomnia. 
  • Back pain from tossing/turning.
  • Slouching from fatigue. 

Of course, as one experiences fatigue, so too the stress mounts, thereby worsening the intensity of an already vicious circle. It is not an understatement to say that “stress kills”, as a prolonged period of stress can lead not only to a mental breakdown, but to the deterioration of one’s physical body, so much so that mobility and comfort may be lost. Once again, this will further increase stress. 

It’s obvious, then, that recognizing the ways in which stress is entering your life and manifesting in your body is absolutely imperative. If stressed is picked-up on early, then the effects can be safely and permanently mitigated: this will ensure that you remain mobile, pain-free, and a lot happier than if you were living with that stress on a daily basis. A stress-free life is interconnected with health, mental peace, and a pain-free life. De-stressing is perhaps the most important thing you can do, right now.

So, stress is dangerous, yes, but it is possible to cope with it in healthy, sustainable ways. It’s not only possible, though, it’s an absolute necessity. Allowing stress to build is perhaps one of the leading causes of serious injury, both mentally and physically. We really don’t want you to get to that point. So, why not try the following activities in order to cope with any possible stress you’re under:

Breathing Techniques

Readjusting your breathing in order to allow more oxygen to enter your bloodstream is vital in balancing out the stress in your life. By practicing tried-and-tested breathing techniques, stress will not be given the opportunity to wreak havoc on either your physical or mental self.

Essential Oils

There’s one very good reason essential oils have been around for thousands of years… they work! Some essential oils are able to induce relaxation, and thus using them in your bath, in lotions, in diffusers, or even just as something to sniff on occasion, is a really useful way of inviting a sense of calm into your life. Remember, as the mind unwinds, so too your body will be open to healing. 

Heat/Ice

The physical effects of stress need to be tackled, too. As stress builds, so too the body may shut down. Remember, therefore, to pay attention to areas of the body that feel less mobile or painful than before. Apply heat or ice to these areas in order to alleviate the discomfort. Thereafter, seek proper treatment from a physical therapist. 

Physical Therapy

Prolonged periods of stress can oftentimes cause physical pain.  Backache, headaches, and neck pain should never be ignored: visit a hands-on physical therapist for the best, safest, most effective way of both treating the physical pain and for tips on how to prevent its resurgence. A physical therapist will not only diagnose the root-cause of the problem and eradicate the pain, but will give you tailor-made exercises so that you can continue your pain-free life outside of the clinic. Once you treat the pain, the mental healing can begin.

At the end of the day, stress is truly detrimental to one’s heath, physical well-being, and state of mind. It can rob us of our joy, hobbies, family-time, and active lifestyles. Listen to your body and make time to de-stress. Knowing if you’re stressed it absolutely essential in staving off physical pain and mental anguish. If you’re unsure why you’re in pain, you’re worried about your physical health, or you just need some advice about stress-related injuries, then we invite you to contact us, today. No one should live with stress or stress-related pain: let us help you, right now.

Staying Healthy and Pain-Free During Self-Isolation

Uncategorized / By

The good old days… , strolling down your driveway to wave at a neighbor and perhaps share in some gossip, meeting your friends at the local sushi restaurant for a bite to eat… we miss that, don’t we? Self-isolation and quarantine can be really tough on our minds, hearts, and bodies. We tend to see things differently and we may even start to become down-hearted, feel less energetic, and, in general, we may start forgetting what it means to stay healthy in mind, body, and soul. In fact, some of you reading this might be avoiding the scales like a plague because tucking into a bag of chips has now replaced your regular walk! Don’t worry – this is much more common than you think. So, we’re writing to share some thoughts on how to stay healthy and active during these unprecedented times, not only for your mental wellbeing, but for your muscles, heart, immune system, and general physical health, too.

The key is to stay positive and to follow through on the decisions you make for your health. Remember, this too shall pass, and if we can get through this having seen to the health of ourselves and those around us, then we’ll have come out much stronger than before we started. In lieu of this, we’d like to offer you some tips to make this undertaking a smooth one and, where possible, to offer you support in those areas of your life you may feel that you’re losing your grip on slightly.  

Sleep, Wonderful Sleep!

Have you found yourself tossing and turning, waking up at strange times, or struggling to fall asleep altogether? This isn’t that unusual. Because many of us now find ourselves surrounded by the same people, the same environments, and immersed in the same routines, our bodies are struggling to find outlets for the energy we’re accumulating (yes, because of the chips). It’s essential that sleep patterns are structured so as to be regular and at the same time each night. This way, then, we’re able to instill a strict routine, thus allowing our bodies to find a healthy rhythm once more. Sleeping soundly is invaluable when it comes to maintaining your physical and mental health; without it, we’d be practically incapacitated and every aspect of our wellbeing would take a sharp downturn. 

Sugar, Sugar!

It’s easy to consume a lot more sugar in self isolation, right? Why? Well, the simple answer is that sugar both tastes good and makes us feel happy, albeit for a short amount of time. In fact, we love sugar so much that we sometimes just can’t get enough – from sugary soda, to cakes, to cereals, and even to pasta sauces. This stuff is actually extremely addictive! The endorphins produced by sugar allow us to escape from the dreary reality of a COVID-19 outbreak for a few precious seconds, only to be followed by a sugar crash and a craving for more. And aside from the crashing, sugar is actually very, very bad for our health. It can cause anything from diabetes, to obesity, and even cancer, not to mention that it can fling you into a roller-coaster of mood changes and mental acrobatics. The outcome really doesn’t outweigh the risks. It’s time to cut it out of your diet, especially now that your activity levels have decreased significantly. Try incorporating more fruit and vegetables into your diet, so as to maintain steady energy levels throughout the day. Drink enough water and make sure that you’re aware of what your body is telling you.

Vitamin D!

Chances are the TV has overtaken your time in the sun. Hey… just because you can’t saunter around the park doesn’t mean you can’t do a lap or two around the block, right? Making sure you get some sunshine is pivotal in turning the tide against mood swings. Vitamin D, gained from spending some time in the sun, is a key ingredient in a healthy lifestyle. So, it’s time to grab your shades and hat and head on out to the open air – remember, though, stay 6 feet away from those you pass and always be mindful of what you touch and whom you encounter. Have fun!

Keep Active at Home

Do not let self-isolation fling you into a sedentary lifestyle. Doing little to no physical activity will result in problems down the line: from stiff muscles, injuries, and pain, through to weight gain and consequent depression. Being at home does not mean your physical health needs to suffer. Why not do home workouts – the amount of these now out on YouTube is more than ever, and there is a whole community trying to get fit just as you are. Why not join them? If that doesn’t quite strike your fancy, why not go for a walk or set up a regular time for yoga or Pilates? If you’re working from home – at a desk or sofa – make sure you get up regularly. Walk and stretch as much as possible. And keep hydrated. When this is over, you’ll be thankful you took care of your body in a way that will prepare you for jumping straight back into the saddle of a life working from an office or on the road. 

During this time, it’s absolutely vital that you keep active, keep moving, and ingest the nutrients needed to sustain mental and physical health. All of the above steps aim to help you avoid pain and heartache down the road. Looking at your computer, the TV, or your mobile phone for hours on end will do you no favors: get out, keep active, and ensure that you’re strong and healthy at all times. You need this, not only for you, but for those you love. We owe it to ourselves to ensure that we provide ourselves – and loved ones –  with the care we need, especially now. 

If you’re having problems sticking to a productive, healthful routine, are feeling any sort of pain, or just need advice on where to start, why not give one of our professional, hands-on physical therapists a call, today? Or better yet, why not schedule your very own online consultation? We’re here to help and to provide you with the answers you need. Thanks to technology, we can help you from the comfort of your home, whilst still providing quality care. Don’t let pain or doubts hold you back from making the most of self-isolation; call us today for a helping hand. 

Until then, we hope you enjoyed these tips. Stay safe, stay active, and keep on making healthy choices!

Improving Posture with Daily Habits

Uncategorized / By

Have you ever wondered why your neck always hurts? What about why there is that nagging discomfort in your upper and lower back? How about the nagging pain in your shoulders, hips, or even feet? Well, all of those aches and pains could be down to one very important aspect of your life: your posture. Yes, that’s right. For those of you who have never considered your posture important, or who haven’t really given the way you sit, stand, or walk much thought, we’re giving you some advice: it’s time to take notice. Your posture affects almost everything about your body, from muscle health through to bone structure and overall mobility. It’s no wonder, then, that today’s blog is all about posture. So, get ready, sit up straight, and start diving into why your posture matters. 

Having a good posture is important for more than self-confidence. Sure, it’s great to enter a room like Patrick Swayze in Dirty Dancing, but walking balanced and upright means a lot more. For one thing, a good posture directly affects the health and suppleness of our muscles. Practicing good posture ensures that our muscles remain strong and mobile, thereby allowing them to offer much-needed support to our skeletal structure.  Back, neck, and hip pain is often result of uneven, unbalanced posture. Why? Because the muscles in those areas are not strong, supple, or mobile enough to step-up to the plate. They can only function correctly if good posture is enforced. 

We can picture you adjusting yourself in your seat, now. And that’s good! Far too many of us forget that the small, daily habits we have actually effect our posture the most. From sitting incorrectly in a desk chair, through to carrying uneven amounts of weight and overcompensating on one side when driving, we’re all guilty of practicing bad posture throughout the day. The good news is, though, we now know there is room for improvement! 

First things first, though: how do we know if our posture is off? Well, the key to knowing if your posture isn’t quite right is to listen to your body. Pay close attention to the little things you do. For example, do you always carry your bag on one side of your body and then lead away from the weight in order to balance? If so, you’re practicing incorrect posture: your spine curves unnaturally in order to accommodate the uneven weight. Another example is this: when you drive, do you lean your elbow into the driver’s door? If so, your spine is once again curving unnaturally. How about when you walk? Do you lean very far forward or do you tend to curve your lower back/coccyx out? If so, your walk is off and your incorrect posture could cause back pain down the road. All three of these examples are just a tiny few compared to the various ways in which incorrect posture can rear its ugly head in your daily activities. For this reason, it’s extremely important to be aware and to get the right advice immediately.   

Always remind yourself of your posture and, where applicable, aim to improve it. For example, you could start sleeping with a pillow between your legs so as to align your spine. You could also start sitting upright in your chair at work, lift the height of your computer monitor, and refrain from using laptops where possible. Remember to get up regularly and go for a walk, too! Furthermore, when you’re standing, make sure you’re upright with your spine aligned. Ensure that your shoulders aren’t hunched and that your weight is spread evenly across your legs. The same advice is true for when you walk: distribute weight evenly and ensure that your spine is always supported. Be sure to wear appropriate footwear, too, as your shoes can directly affect your posture and, therefore, your health. 

Having said all that, we also know that it can be tricky to self-diagnose potential posture issues. Oftentimes, habits are formed over years and years, and that’s exactly why breaking them, or even recognizing their damaging effects, can be very difficult. However, if you’re serious about tackling your posture – whether to ensure prolonged health and a pain free life, or to eradicate existing pain – it’s imperative that you see a physical therapist. Professional, hands-on physical therapy is the safest, most effective way of tackling posture-related issues. Not only will a physical therapist diagnose and treat the root cause of the problem, thereby eradicating the pain, but he/she will also give you tailor-made exercises and invaluable advice in order to equip you with the tools to maintain a pain-free life filled with great posture!  

At the end of the day, just as a lifetime of bad habits can lead to injury, so too can the practice of correct, targeted habits improve your posture and thereby undo the damage. Rome wasn’t built in a day, and the improvement of your posture doesn’t hinge on a large, extreme gesture: it takes the accumulative effects of daily, conscious changes to alter bad posture. Listen to your body and make the changes needed to move forward into a pain-free, long, mobile life. 

We understand that bad posture has the potential to hinder mobility and active lifestyles. We also know that it may well lead to serious injury or prolonged suffering… and we really don’t want that for you. If you’re not sure whether you have bad posture and you just want some answers in order to avoid negative repercussions, or whether you’re suffering from pain related to bad posture, then we invite you to contact one of our friendly, knowledgeable physical therapists today. Make the change needed to create positive habits that will last a lifetime. Good posture paves the way for a healthful, pain-free life, and we cannot wait to give you the foundation you need to start implementing them correctly and safely. Call us today – we look forward to hearing from you!

union, nj

Facebook Vimeo Yelp
ChamberBicolorLogo 2

The Union Township Chamber of Commerce provides you with access to the leaders of government, to decision makers in the community and to colleagues who share your desire for success in today’s ever changing business world. The Union Township Chamber of Commerce has made to its members for over 50 years. You’re busy. You need a voice in the community. Through business-to-business connections, advocacy and professional development, the Chamber helps provide that voice for its members. The Chamber is more relevant today than ever before and can open doors to new relationships and new business for its members.

Privacy Policy

All Rights Reserved. Web Design & Management by PT Website Secrets.