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4 Key Strategies for Preventing and Treating Osteoarthritis (OA)

Osteoarthritis (OA) is the most common form of arthritis that affects an estimated 12.1% of the U.S. population (nearly 21 million Americans age 25 and older).  OA is one of 171 different types of arthritis.  The chance of developing osteoarthritis increases with age.  Most people over age 60 experience OA to some degree.

Arthritis is a commonly used term that can have multiple meanings depending on the person.  In general, arthritis means inflammation of the joints.  OA is commonly associated with wear and tear on the joint surfaces from injury or overuse.  It is associated with a breakdown of cartilage in joints and can occur in almost any joint in the body.  OA seems to have a genetic or heredity component.

OA is most commonly found in joints that were previously damaged through injury or wear and tear (particularly, the load bearing joints of the body which include the spine, hips, knees, ankles, and toes).  Finger joints are also commonly affected by OA.

Preventing an injury is always best in order to avoid OA.  Unfortunately, accidents occur.  The following actionable key strategies will help you to prevent and treat OA.

4 Key Strategies for Preventing and Treating Osteoarthritis (OA):

Range of Motion (ROM)

A mobile joint is a healthy joint.  A joint must go through its full ROM on a daily basis to remain healthy.  Most joints do not contain a direct blood supply delivering important nutrients.  Without full ROM, synovial fluid (a nutrient rich and internally lubricating fluid) cannot properly circulate and coat the joint surface.  Over time, this can lead to stiffness and dysfunction along with joint deterioration (such as arthritis).

Appropriate stretching and ROM can be used as a treatment and preventative measure.  Although there are many different stretching methods, not all of them are created equal and are not appropriate in every circumstance.  Research indicates that stretching improperly or at the wrong time can inhibit performance and can lead to worsening pain symptoms in the case of OA.

Five different methods of stretching or improving ROM include:

  • Static Stretching
  • Dynamic Stretching
  • Myofascial Release with Foam Rolling
  • Proprioceptive Neuromuscular Facilitation (PNF)
  • Neuromobilization or Neural Gliding

Please refer to 5 Ways to Improve Range-Of-Motion (ROM) for detailed descriptions for each method.

Stretching is critical to maintaining flexibility.  Flexibility is a critical component to healthy and optimally functioning body and joint surfaces.  While often being overlooked, flexibility and stretching are critical to optimizing health, preventing injury, and maximizing performance.

Stretching should never be done to the point of causing pain.  It is possible to cause injury by over aggressively stretching.  The best results are usually through consistency and a mild to moderate stretching sensation.  Yoga, Pilates, and Tai Chi can also be great forms of exercise to maintain ROM.

Strength

Appropriate strength is the key to insuring proper joint function and stability.  An appropriate strengthening program should be a staple to a healthy aging lifestyle and for osteoarthritis prevention and treatment.  Appropriate amounts of strength insure the body’s joints have appropriate stability for activities of daily living and any desired recreational activities without pain or further wear and tear.

If you have OA, seek a professional (such as a physical therapist) who is familiar with managing OA in order to establish an exercise program that includes strength training.

Excessive shearing forces, rotational forces, and exercises should be avoided.  Joints with severe involvement should be exercised with caution and an emphasis should be placed on ROM and stability versus actual loading of the joint.  All exercises should be performed in a slow and controlled environment within the available ROM.  Maintaining muscle mass through strength training is critical.  Strength training should be performed only one to two times per week to minimize any risk of over stressing the joint.

Healthy Diet

Osteoarthritis as well as many other forms of arthritis can have an inflammatory component.  Other types of arthritis, such as Rheumatoid Arthritis (RA), have an autoimmune component.  Appropriate nutritional management is critical for treatment as well as general prevention.  Consume foods that promote a low inflammatory diet.  This includes a diet high in Omega-3 fatty acids and other natural herbs (like garlic and turmeric) which can naturally lower inflammation.

Healthy Weight

OA is often associated with wear and tear of the joint surfaces (including overuse syndrome).  The most susceptible joints affected are load bearing joints such as the knee and spine.  Weight management is a critical component.

For example:  Every pound of excess weight exerts about 4 pounds of extra pressure on the knees.  A person who is 10 pounds overweight has 40 pounds of extra pressure on his/her knees.  If a person is 100 pounds overweight, that is the equivalent of 400 pounds of extra pressure on his/her knees.

It is important to manage your weight effectively.  Excessive body weight can cause additional wear and tear, particularly on the lower extremities joints, and can worsen any damage caused by OA.

While osteoarthritis (OA) is a common aliment for most of us as we age, it doesn’t have to be symptomatic.  The research on OA is very clear.  If you have OA, it doesn’t mean that you will have pain or develop any form of debility associated with OA.  In order to increase the likelihood that OA doesn’t affect your ability to age well, it’s best to stay as active as possible.  Implement these 4 key strategies in order to prevent and treat OA.

What are your experiences dealing with osteoarthritis?  What has worked or not worked for you?  Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post please e-mail contact@thePhysicalTherapyAdvisor.com.  Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

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6 Strategies to Invest in Your Health for Success

We are all familiar with investing for retirement or education as well as investing in a relationship, but what about the importance of investing in your health as a strategy for success? Investing in your health is a critical component to aging well. It can also be an excellent strategy for success in general.

Maintaining a healthy focus on your body and well-being is intimately tied to your overall likelihood of success. The same healthy habits that push you forward in successful aging can also push you forward to live a successful life no matter what that life looks like for you. The following strategies will help you to invest in both your future health and success.  Continue Reading

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The Hidden Cause of Your Constant Neck & Upper Back Pain

Neck pain and upper back pain may be two of the most common ailments people experience. From struggling to move your neck, to worrying about the position you sit in on your favorite sofa, pain in the upper torso is debilitating. Yet, many of those who experience these kinds of issues haven’t suffered a fall, twisted their necks unnaturally, or been on rollercoasters since their pain started. For most people, the cause of neck pain or upper back discomfort can’t be pinpointed: there is no single unique moment in which their backs or necks could have been injured. What then? How did they come to be in so much pain? And if you’re reading this, you’re probably thinking the same thing about yourself. Fear not, however, because we’re here to help. In this post, we’ll be investigating the hidden causes that have led to your neck and upper back pain. We’ll also be looking at what to do about it and which steps to take next.

The really frustrating thing about constant neck and upper back pain is that, no matter what you seem to do, it just doesn’t want to disappear. You’ve tried everything: hot water bottles, massages, and even long periods of rest, yet nothing has changed, right? Well, the truth is, it isn’t going to get any better unless you find out exactly why you’re experiencing the pain. See, the thing is, neck and upper back pain often have pretty mundane sources: your everyday habits might be the culprits here. Thus, no matter what you do, if you don’t start there, nothing will change. In lieu of this, take a look at some of the fairly common mistakes people make.

Lack of Exercise

Now, I can hear you thinking from here… “I should be resting my muscles, not moving them!” Well, no, not really. By not moving enough, you are actually setting your recovery back considerably. Muscles and joints need to move in order to maintain mobility. If you aren’t moving your upper back and neck enough, your muscles will start to stiffen and shorten, thereby placing stress on your joints and decreasing overall movement. This invariably leads to the pain you’re experiencing now. So, while rest may intuitively feel like the right thing to do, it may actually be doing more harm than good. Why not try doing some gentle stretches to loosen up the painful area? Furthermore, if you sit at a desk for long periods of time, be mindful of getting up regularly and stretching your neck and upper back. Walk around a bit and, during your time off, take up a new sport like cycling, walking, or swimming.

Posture

Having bad posture is one of the leading causes of upper back and neck pain. Slouching leads to a variety of ailments in the long run, but a tell-tail sign of poor alignment is the nagging discomfort you come to experience in your upper torso. Start becoming mindful of how you sit and stand: make sure your spine is aligned correctly. If you’re sitting at a desk all day, make sure your chair supports your back correctly, and that your computer – if you use one – is at eye-level.

Everyday Habits: Strain on your Upper Back and Neck

You may not know this, but some of the things you do daily actually affect your upper back and neck considerably. Think about driving, for example. How long do you sit in the car for? And, when you drive, do you turn your neck or just blink into the rear-view mirror when necessary? These are the types of things you need to start considering when it comes to the health of your upper back and neck. How long do you stare at your phone for, and do you slouch while you do it? When you bend down to pick up the groceries, the school bags, or your pot plants, do you do it mindfully or without regard for your upper back and neck? What about when you clean the house, play golf, brush your teeth and hair, or shave your legs? All these daily decisions and actions accumulate over time, and the effect their incorrect execution may have is usually far too understated. Make a change today: be mindful and cognizant of how you do certain tasks, how often you do them, and whether you’re aware of what your body is trying to signal to you. The devil is in the details.

When it comes to tackling the issue of upper back and neck pain, as has been mentioned earlier, movement is your best friend. Move as much as you can and as often as you can. Be conscious of the fact, however, that you should always be sensitive to the type of activities you’re able to do. Some safe activities on your road to health include Pilates and yoga, both of which offer you the opportunity to enhance the flexibility and mobility of you upper back and neck muscles. You could also try walking, swimming, and relaxing hikes in order to jumpstart your journey to a pain free life.

In addition to the extra physical activities we suggest, physical therapy is by far the best, safest and most effective way of tackling and overcoming your upper back and neck pain. With the help of a professional, hands-on physical therapist, you’ll not only find the root cause of the problem, but your particular issue will be treated accordingly, thereby permanently relieving your pain. And not only that, a physical therapist with equip you with the tools to maintain your pain free life by giving you tailor-made stretches and exercise routines suited to you personally. Physical therapy will mobilize your joints, relieve stiffness, and rid you of your pain so that you can enjoy the life you deserve.

To learn more about physical therapists or find one in your area, visit the American Physical Therapy Association (APTA).

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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Designing a Quality Life to Help You Age Well

We all come from different backgrounds and have different health histories.  The key to living the life you want is accepting where your body is at right now.  Some of us have worked hard and exercised (maybe to an extreme) most of our lives.  Others have been too sedentary for too long and desire to get back to a pain-free and in shape lifestyle.

For many, arthritis and excess weight make exercise seem daunting.  Others are afraid of injury because they’re caretakers for others.  For many, it’s a lack of understanding where to start as well as a failure to understand that we all can make changes toward a quality life and healthy aging.


Where we are now in our physical lives is the sum total of choices we have made and a few random events all sprinkled with the genetics we inherited.  We need to accept ourselves for where we are presently, and acknowledge that our fitness and our health is not a destination but a journey.  Each person’s journey is different.  We need to be realistic with our goals and give ourselves time to undo what we have done to ourselves for years.  Let’s get started! Continue Reading

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Falling: Facts Behind the Fear

If you generally step more gently as you go down the stairs, hold the hand-railing a little bit tighter, and take careful note of where your feet land next… you’re not alone. The vast majority of us either consciously or subconsciously fear the sudden jolt and feeling of vertigo related to feeling taking a tumble – not to mention the pain that comes afterwards! Our worst fears are realized when we start to think about the horrendous consequences of a fall: hip-fractures, muscle tears, back pain, even broken legs all come to mind. Yikes! Is it any wonder that a common nightmarish theme is falling out of bed? In fact, a fear of falling is so common that most people don’t even know they’re afraid! That’s right – the fear isn’t consciously spoken about or acknowledged, rather it translates into minute, prolonged posture and gait abnormalities which, if left unnoticed, can wreak havoc on one’s mobility and self-confidence. That’s why this post looks at why most people are secretly afraid of falling, why most don’t even know they’re afraid, and – thankfully – what we can do about tackling this problem.

Being afraid of falling is more than a cautious tip-toeing around objects: it’s an overarching alteration of the way we assess, approach, and interact with the world around us. Unbeknownst to many of us, the fear of falling actually restricts our movement, thus it can, in fact, cause pain and immobility over time. And not only that, it can actually reduce self-esteem, restricting us from otherwise social interactions along the way. So few of us ever really acknowledge the overarching effects of our fear that, consequently, we forget how our daily lives are being impacted – we become accustomed to limitations and we accept our worry as part of life. And yet, it doesn’t have to be that way!

Decreased Balance

As you’ve gotten a bit older, you’ve stopped riding on your bicycle, stopped practicing yoga, and stopped rowing down the river in your canoe. The result? Your balance has deteriorated and you’ve started feeling the impact this has had on your mobility. The less balance-orientated activities you do, the less you hone your balancing skills, thereby allowing weight to be unevenly distributed throughout your body. This causes straining and overcompensation in certain areas and weakness in others. Subsequently, an unbalanced body wreaks havoc on your brain: is it that much more likely to fear falling… after all, it knows your balance is off! The answer? Well, get back on the yoga mat, dust off the bicycle, and start practicing activities that increase your balance; a daily effort to evenly distribute weight and create a greater awareness of your body’s balance is, ultimately, a giant leap on your road to overcoming the fear of falling.

Muscle Weakness

Just as you’ve given up the rowing, you’ve also neglected to do your daily walks or stretches, thus your muscles have started to weaken and lose strength. Without muscle strength, your body isn’t capable of giving you the confidence needed to overcome a fear of falling. Again, your mind understands that your body is incapable of compensating for a fall if you have weak muscles, thus it trains you to restrict movement accordingly – it lessens the probability of a fall. Why not start walking for 30 minutes a day? Muscle weakness starts alongside a sedentary lifestyle: get active and feel the confidence return to both your body and mind.

Footwear

When it comes to falling, footwear matters. Yes, of course, wearing 9-inch heals to the park is asking for a tumble, but realistically, wearing shoes that are incapable of supporting and distributing your weight evenly is setting you up for failure. Footwear needs to be comfortable and stable, thus giving you the reassurance of a good, strong, supported stride. In addition, good footwear offers you balance! So, don’t hesitate to ditch the heels and opt of support and comfort – your body and muscles with thank you for it!

Obstacle Awareness

Clutter, mounds of clothes, various sofas, and random chairs in your home place before your body a daily obstacle course – from stepping over a coffee table, to swiveling around a badly-placed chair, these movements impact your peace of mind, place stress on your already weak muscles, and increase your fear of falling. The stress associated with navigating the living-room is, at its most basic level, akin to traversing an uneven hillside: the fact that you do it every day makes your mind and body feel as though you need to be protected, and thus your movements become limited. Obstacles feed your fear. If watching Marie Kondo is motivation enough to clean out the clutter, then waste no more time! Clear a path to freedom from fear!

At the end of the day, we know and understand that your fear of falling is far-reaching: from your body to your mind, your mobility and lifestyle are both being affected. That’s also why we know that seeing a professional, hands-on, caring physical therapist is by far the best, most effective, and safest way of tackling the issue. A qualified physical therapist is able to diagnose the root cause of the problem, assess posture, gait, and muscle tension, and work with you in order to free you from your daily anxiety.

Furthermore, physical therapy offers you tailor-made exercises and stretches, thereby allowing you to maintain a strong, stable body and a life free from fear! With physical therapy, the self-confidence to step out proudly, strongly, and bravely will become second nature to you. To learn more about physical therapists or find one in your area, visit the American Physical Therapy Association (APTA).

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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Knee Pain: Causes and Cures

Knee pain affects almost every single person at some point in their lives. From sprains, to cartilage issues, all the way through to posture-related injuries and muscle tears, knee pain seems to play a role in the sometimes debilitating struggle for a pain-free life. We understand how the nagging, irritating, and oftentimes overwhelming pain in your knee affects your day-to-day activities, not to mention your social life, and that’s why this post is all about knee pain: what it is, why it is, and what can be done about it.

When it comes to knee pain, few people really understand its origins. This is not least because of the complex structure of the knee joint and its position in the body. In fact, the knee is one of the most important body parts. Why? Well, it not only grants the lower leg an immense amount of flexibility, but it also support and maintains the mobility of the upper leg and, finally, the torso and entire upper body. In other words, the knee is an invaluable part of the body’s mobility and stability.

It is no wonder, then, that the knee joint is also the site where most of the body’s pressures and strains accumulate. From walking, to running, and even to standing, the knee is subject to an incomprehensible amount of daily pounding and weight. In truth, your knees withstand more strain than you know, and without their resilience you would probably be far less mobile. Which is why, of course, knee pain is so debilitating.

As a knee experiences the constant pressure and strain placed on it by our everyday activities, it gradually starts to experience wear-and-tear, that is, muscles lose their strength and the cartilage is subsequently placed under more and more stress – hence, the pain. Quite often, if this state of affairs isn’t appropriately addressed, the cartilage might give way or tear, leading to serious injuries requiring surgery, or worse still, a complete knee replacement. Amongst these rather alarming injuries are the likes of ACL injuries, knee fractures, dislocations, PCL injuries, tears, popping, swelling, tendon injury, knee cap dislocations, and a myriad more – and, if the names don’t scare you, the pain will.

In lieu of this, it is easy to see why the maintenance of a healthy knee joint is vital. Unfortunately, however, many people already suffering from knee pain turn to temporary solutions for comfort: from painkillers, to surgery, and all the way around to injections and rest, people just aren’t taking action. The issue with pain in the knee joint is that rest and procrastination, not to mention tablets, only make things worse – as you know, the pain often only increases if you try to wait it out, and in the end you’re left with an even longer road to recovery. Yet, in a world where there is so much conflicting information, what can you do? Where do you turn? And how can you get rid of this pain?

Luckily, there are ways to combat knee pain and, in many cases, totally eradicate your daily discomfort, thus getting you back to the activities you love. Take a look:

Exercise – All Things in Moderation

We know you might be active, love golf, running, and sports. Maybe you just like walking and enjoy being outside. The good news is, activity and mobility are sure-fire ways of fast-tracking your journey to a pain-free life. Importantly, however, you need to be very sure that the exercises you do are moderate, low-impact, and do not place unnecessary or damaging strain on your knee. Movement is key… but, in moderation.

That having been said, try doing exercises that strengthen your knee as well as give it extra motion. Straight leg raises, whereby the leg is slowly lifted to extend the knee joint, are really helpful. Try leg presses and balancing exercises to increase the flexibility and strength of the knee joint. In addition, why not try cycling? Riding a bike is a low-impact form of exercise and is incredibly beneficial for strengthening the muscles around the knee joint. It’s all about support: find activities that support your knee so as to get you moving and feeling stronger… all in preparation for those things you long to get back to doing.

Physical Therapy

While increasing the amount of low-impact physical activity you do is helpful, the best and most effective way of eliminating your knee pain – fast and safely – is physical therapy. A professional, hands-on physical therapist is able to diagnose and treat the root-case of your problem, thereby offering you a permanent solution to your knee-pain. And not only that, physical therapy gives you a set of tailor-made exercises and stretches you can do at home; this means that your road to health doesn’t stop when you leave the PT room – you’ll be able to maintain your pain-free life well beyond your physical therapy sessions. Physical therapy is so much more than just a temporary mask for your pain: it’s about your health and your happiness.

Physical therapy gives you the opportunity to restore functionality in your knee, the tools to help rebuild and strengthen muscles, and the comfort of knowing that the range of motion in your knee is being systematically increased.

Don’t let knee-pain ruin even one more day of your life. It’s time to get back to that golf game you’ve been dying to play, that yoga class that’s been in the back of your mind for weeks, and the training for that marathon you’ve waited forever to run. Knee pain is terrible, but there are solutions. To learn more about physical therapists or find one in your area, visit the American Physical Therapy Association (APTA). ​

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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3 Causes of Hip-Pain Unrelated To Injuries

We’ve all been there… our hands clutching at our thighs in the hope of relieving hip-stress as we get up or sit down; a grimace on our faces as we try to grapple with what we think are signs of aging while easing into the bath; a frown as we get out of the car, straining to carry the weight in our legs, not our hips. Hip pain: most of us have experienced it, and if you’re reading this, you’re probably still suffering from its tell-tail discomfort. And yet, for most of you reading this, your pain isn’t related to any sort of injury you can think of – it just arrived and has decided to stay. The good news is, though its origins are unknown, hip-pain can be treated and alleviated. In this post, we’re looking at some of the reasons you might be suffering from hip discomfort – and better still – some of the ways in which you can become pain free, right now.

I know what you’re thinking – you haven’t fallen, tumbled, or tripped recently. In fact, you tend to take fairly good care of your hips in so far as you know how. And that’s great! The truth is, though, for the majority of us, joint health is something we don’t really consider in our daily activities. In other words, when it comes to our hips, we often don’t realize that small irregularities in our postures, habits, and routines, can affect the health of our hip joints in the long run. That having been said, take a look at some of the most common reasons you’re experiencing inexplicable pain in your hip area.

Sitting All Day
It’s possible you’ve already considered the fact that a largely sedentary lifestyle might be contributing to your hip pain – if so, you’re on the right track. Sitting for numerous hours a day will eventually lead to stiff, tight muscles, the presence of which will result in pain. Your hip joints are incredibly important when it comes to mobility – not moving or stretching them throughout the day will cause a decreased ability to move with comfort, hence the pulling, stabbing, or dull ache your feel when you leave for home or get out of bed in the mornings.

No Exercise
Your muscles and joints need to be lubricated, stretched, and strengthened in order for them to maintain their flexibility and functionality. And the best way to do this is… yes… you guessed it: exercise. Excluding exercise from your daily routine is a sure-fire way to end up experiencing hip-pain. If you don’t use your muscles often, they weaken and lose their ability to add structural support to your joints; in this way, then, weakening hip muscles can lead to damage in the hip joint, thereby causing and aggravating hip-pain.

Repeated Exercise Routines
Though exercise is a great way to keep your hip-joint healthy, the continual repetition of one single exercise, stretch, or routine can actually cause breakdown within the muscle, thereby aggravating hip-pain instead of alleviating it. Constantly focusing on one single type of activity places continuous pressure on one group of muscles, and so places stress on them whilst weakening those around them: this is the point at which injury, and thus the possibility of serious damage, may occur.

If you’re doing one, two, or even all of the above, don’t fear – your hip-pain can be dealt with. Fortunately, there are ways in which you can tackle and alleviate your pain. Take a look:

Stretch
Doing stretches which target your hip area can be very helpful in loosening and lengthening tight, stiff muscles which may be causing you discomfort. Find the time to hit the mat and stretch out your hip muscles, even if it means getting up 10 minutes earlier.

Varied Exercise
Having realized that a sedentary lifestyle is causing you discomfort, it’s time to begin making some changes. Start by incorporating some exercises in the office: get up every 15 – 20 minutes, and walk for 2 minutes every 30 minutes. In addition, try adding some extra activities to your daily routine. Why not try walking for 30 minutes a day, or cycling along the promenade or in the park? Getting those muscles moving is essential for your recovery and pain-free life. Remember, though, vary your routine as you go along.

Physical Therapy
Physical therapy is by far the fastest and safest way to get rid of your hip pain, right now. If you’ve never considered physical therapy, or have misunderstood the benefits of this therapy, it’s time to reconsider. With the help of a hands-on, qualified, and dedicated physical therapist, you’ll not only be rid of your hip-pain once-and-for-all, but you’ll finally be given the information you’re looking for, thereby gaining peace of mind in the process. Unlike other forms of treatment which offer temporary, often harmful solutions for your pain, physical therapy tackles the root cause of the problem safely and non-invasively, thereby giving you permanent relief from your hip discomfort. In addition, a hands-on physical therapist is able to offer you tailor-made exercises and stretches to suit your needs, thus allowing you to maintain a pain free life and finally gain access to the lifestyle you dream of.

Hip-pain doesn’t need to be a precursor to a life of immobility: it can be overcome and you can gain access to the active, mobile, healthy lifestyle you dream of. By following the above tips, and by contacting a professional, hands-on physical therapist, you’ll be saying goodbye to your surprising discomfort in no time. Don’t waste even a moment more puzzling over the cause; find the answers you’re searching for – and take the actions needed – right now. To learn more about physical therapists or find one in your area, visit the American Physical Therapy Association (APTA).

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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5 Tips to Ease Neck and Shoulder Pain

Neck and shoulder pain are one the most common ailments faced by people these days. That having been said, it can be mysterious, too. Pinpointing the exact cause for shoulder or neck problems can be particularly tricky as the underlying cause of the pain may be due to many differing factors. Discover the most common causes of neck and shoulder pain and tips on how to prevent and eliminate the pain.

The 21st century goes hand-in-hand with the parabolic rise of technology. Nowadays, tablets, cellphones, TV’s, computers, and even smart-watches dominate our daily lives. We are accompanied by our cellphone wherever we go, our emails are sure to follow, and we – more often than not – end the day lounging in front of the TV.

Here’s the problem though: all of this tech is actually having a damaging effect on your shoulder and neck health. Why? Well, looking down at our phones, arching our necks at the TV screen, trying desperately to avoid the glare on our tablet screens – these all add up. Our muscles are stretched and moved in peculiar ways, all of which take their toll on our muscles, ligaments, and joints. We ache and experience pain a lot more frequently as we increasingly handle our technological devices incorrectly.

In addition to the rise of technology, we have also lost valuable time connecting with our bodies. Most people don’t really stretch, nor do they do much activity. We have become a sedentary nation, for the most part, and our necks and shoulders tell that story. As a people, we just aren’t moving our muscles and joints enough, and the aches and pains you may be experiencing in your neck and shoulders may well be the result of a lack of activity.

It is also important to mention diet: what are you eating on a daily basis? Diets filled with fatty foods or an overload of simple carbohydrates (or even diets that just aren’t balanced and don’t provide the nutrients your body needs) will directly affect your health. Your neck and shoulders will ache if you aren’t feeding yourself the right anti-inflammatory foods.

It is clear, then, that while we’re living in a time defined by a technological rat-race, we need to take a step back and make some serious changes. Your neck and shoulder health may well be directly related to the everyday habits you’ve forged together with technology, diet, and lifestyle. Luckily, it’s possible to start making changes right now. 

5 Tips to Ease Neck and Shoulder Pain:

Watch your PC and Phone Posture

What is your posture like when you use your computer? Do you have a desktop or laptop? These are very serious considerations when it comes to neck and/or shoulder pain. If you’re using a desktop, make sure your screen is in alignment with your eyes, thereby avoiding forward head movements and incorrect posture which could lead to pain. If, on the other hand, you’re using a laptop, avoid lying down when you’re typing or watching TV. This particular posture forces your head forward, thereby placing immense pressure on your neck muscles as they are pushed into an unnatural position. Rather, use a desk if you can.

Try to limit the time you sit in front of your PC to chunks of around 20 minutes. In addition, make sure that your phone posture is monitored. Never stoop, and always try to keep your phone at eye level with your neck and spine aligned. Always stretch after using technologies like these for long durations of time. Please refer to Got Text Neck?

Sleeping Habits

The way you sleep often directly affects the muscles in your shoulders and neck. Incorrect sleeping habits are one of the biggest culprits in shoulder and neck pain. Sleeping with too many pillows places stress on your neck muscles and actually puts your back and neck out of alignment which can cause pain.

Try sleeping with a pillow that evenly aligns your spine with your neck. It may take some getting used to, but it’s worth it. Also, sleeping on your side with a pillow between your knees is incredibly effective for relieving neck and shoulder pain. Why? Because stress is no longer placed on those two areas, and the weight of the body is evenly distributed along the spine and legs. Please refer to How to Choose the Right Pillow.

Even Distribution of Weight

Without knowing it, many carry their handbags on one side of the body. What about shopping bags? Maybe even our trusty laptop bag. When we carry weight on one side of our bodies the other overcompensates, thereby leading to pain in our shoulders and necks.

It’s very important that weight is distributed evenly. Try carrying shopping bags equally on both sides of the body or switching the side you carry your bags on. This is an absolutely vital step in your journey towards a pain-free life. Please refer to Backpacks = Back Pain?

Diet Matters

Be aware of the types of food you’re eating whether it is fast food, fatty foods, sugary foods, or even salty foods. Cutting down on the types of low-nutrient meals you consume will greatly benefit in relieving pain. Try introducing more seeds, berries, and other anti-inflammatory foods into your diet. Dark, leafy greens, broccoli, eggplant, and sweet potatoes are fantastic additions to your meals. Please refer to How to Leverage your Nutrition to Train Harder and Recover Faster.

Exercise

Moving your body is one of the best ways of getting rid of your neck and shoulder pain. Stretch, move, exercise, and incorporate as much activity as you can – the key to health is to move!

If you want to learn how to stretch and self-mobilize the thoracic spine, be sure to check out My Top 8 Stretches to Eliminate Neck, Upper Back, and Shoulder Pain. By subscribing to my e-mail list, you will automatically gain access to this FREE resource. Download the .pdf file, which is full of photos and exercise instructions, to get started!

Chronic neck and shoulder pain can be debilitating. If you continue to experience pain, seek additional help. Don’t let the pain linger. The longer a condition is left untreated, the more potential for harm and damage which potentially could lead to a longer recovery. The American Physical Therapy Association (APTA) is an excellent resource for learning more about physical therapy as well as locating a physical therapist in your area.

What are some of your best tips on how to ease neck and shoulder pain?  Please share below!

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to join our community on Facebook by liking The Physical Therapy Advisor!

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Desk Jobs: How to Relieve Aches and Pains

Aches and pains…Could it be that you’re just getting older or that you’re less active, perhaps? Maybe it’s just a temporary phase in your life. You’ll grow out of it, right? The truth is, aches and pains are often associated with daily, ongoing, habitual mistakes. Take note of the word habitual – habits are key to understanding precisely why we experience certain discomforts during the day. If you’re one of the millions of people that have a desk job, and you’re also one of the millions who experience daily discomfort, it’s time to retrace your steps and reprogram your habits.

Desk jobs are often some of the most stressful positions in society, not only because of the immense responsibility afforded them, but also because of the physical pressure that type of daily routine places on the body.

Often, a desk job is underscored by a vigorous 9-5 schedule, and as you may know, that schedule leaves very little time for you to take note of your body and your habits. More often than not, you’re probably stuck in traffic on your way to work, you’re slightly late, you’ve possibly missed breakfast, you work right into lunch, and then you rush home for dinner with the family. Granted, not all your days look like this, but on average this might be what you deal with on a daily basis. Basically, it leaves no time for you to really take of yourself.

It comes as no surprise that you’re suffering from daily aches and pains. Sitting in the car, at the desk, at home, and during meals, impacts your health greatly. And furthermore, an unhealthy diet might be spurring on the discomfort. Even worse, you may not be drinking as much fluids as you should be, or maybe you’re substituting water with coffee. All these things add up. Our bodies are not made to withstand bad habits for too long.

The good news is, however, things can change. It may seem impossible right now, but take a look at just some of the ways in which you can change your daily routine for the better.

How to Relieve Aches and Pains:

Make Time in the Morning

We know that getting up may be tough, but the early hours of the morning really do give you the best chance to lay a powerful foundation for the day. Take just 20 minutes after you get up to be silent, stretch, drink a cup of herbal tea, meditate, or even read. Make that time yours, and the habits you create thereafter with be healthier and fruitful.

Take a Look at your Transportation

How far from work do you live? Do you have to drive? Could you challenge yourself to ride your bike? Any form of exercise you can incorporate into your day is a massive step towards relieving pain. The more you move, the better you feel. If you can avoid the traffic and the hours of sitting in the car, you’ll notice an amazing difference right away.

Drink Water

Throughout your day, it’s vital that you note how much water you’re drinking. If your joints and muscles aren’t lubricated, you’ll experience pain. Why not set yourself little reminders? Drink 8 oz. of water on the hour, ever hour, for example. Ultimately, you need to drink about 10 cups a day – challenge yourself to meet that goal.

Walk

And while we’re on the subject of water, why not meld two habits into one? Every time you drink some water, get up, walk around, and stretch a bit. In this way, you’re killing two birds with one stone. Walk to the water cooler, for example. Or if you’re adventurous, why not head to the kitchen and create a water-based drink with lemon or strawberries? Again, movement is vital, and the more you move, the faster you’ll heal. Please refer to Why Walking is Critical for Your Health.

Posture Matters

When you’re seated at your desk, it’s very important that you take note of your posture. Slouching or sitting with an unsupported lower back will eventually lead to pain. Make sure your desk isn’t too low and that your computer screen is at eye level. In this way you will prevent slouching and forward head movements, both of which could lead to problems down the line. Also, why not stretch every 20 minutes? In this way, you’ll prevent stiffness and future discomfort. Please refer to How to Improve Posture and Eliminate Pain.

Healthy Eating

All too often we assume that what we do is most important. While this might hold some truth, what we eat is equally as vital. The food you consume fuels your brain and body, so the better you eat the more productive and healthy you will be. And not only that, food heals. Eating more anti-inflammatory foods, healthy snacks, dark greens, nuts, and seeds, will help you relieve those aches and pain much sooner. Be sure to start with a healthy breakfast and to continue with your snacking, lunch and dinner in the same way. Be sure to include adequate amounts of protein while avoiding sugary foods.  Also, cut out some of the caffeine if you can – it can lead to anxiety and stress, both of which contribute to pain.

Get some Sunshine

Unfortunately, unless you work at Google, desk jobs don’t really come with too much time spent outside. That having been said, you can make the change. Why not get outside and eat your lunch in a park? Or, better still, take a little stroll and explore the area around you? Getting some vital Vitamin D, naturally, is imperative for a healthy body and mind. You’ll also find that the sunshine vitamin helps improve your mood, thereby making the decision to create better habits that much easier! Please refer to 7 Tips to Prevent Illness & Seasonal Affective Disorder (SAD).

Desk jobs don’t need to be a ticket to old-age, in fact, they offer a unique opportunity to change your habits for the better. By using the tools you have around you, by utilizing your time, and by noting the needs of your body, you’ll make serious headway into getting ridding of those aches and pains. Make your habits count!

What are some of your best tips on how to relieve aches and pains?  Please share below!

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to subscribe to my e-mail list and join our community on Facebook by liking The Physical Therapy Advisor!

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5 Ways to Feel Healthier and Happier

Thankfully, winter is on its way out!  Spring is on the way, but the day light hours are still short.  It’s still cold and darker in most places right now.  The cold and darkness can leave you feeling a bit low energy and blue, stressed out, and worn down.  The colder weather for some can cause health concerns including colds, flus, achy joints or even depression.  Even though it may be gloomy outside, your outlook doesn’t have to be!

It’s not uncommon during this time of year to feel a case of the “winter blues” – sometimes known as SAD (seasonal affective disorder) which is a more serious side to the winter blues.

At one end of the extreme, people with SAD tend to struggle during the short dark days of winter, sometimes to the degree where they don’t want to get out of the house.  To learn more, please refer to 7 Tips to Avoid Seasonal Affective Disorder.

On the other hand, there are those who wake up cheerfully, rain or shine.  In-between these two groups are those with the winter blues.  They manage with difficulty during the dark days and are less joyful, productive, and creative than usual, but they still get out of the house.

So, what’s the real difference between SAD and the winter blues?  The degree of dysfunction is key.

People with SAD suffer setbacks as they withdraw from friends and loved ones, and they are significantly unhappier.  People with the winter blues tend to manage with life’s basic demands, but with a bit of difficulty and not much motivation.

But these two groups are by no means completely divided.

Pile stress on to someone with the winter blues (such as longer work hours, tighter deadlines or a poor performance rating) and – hey, presto!  The winter blues can turn into SAD.

On the other hand, if a person with SAD retires (who can therefore sleep in and take it easy), may feel better with just a mild case of the winter blues.

In other words, seasonal vulnerability varies from person to person and from one situation to another.

The good news is that whether you have SAD or the winter blues, it’s possible to live an active and full life all year round – winter, spring, summer or fall!  Here are 5 ways you can catch feeling a bit low early and still enjoy a healthy, happy life! 

5 Ways to Feel Healthier and Happier:

1. Recognize the Problem

Early signs can be small.  Low energy, feeling tired, wanting to sleep more, craving sugar, and a lack of motivation are all symptoms.

Spot these signs early on, and you have a good chance of preventing the symptoms from worsening.  You will be feeling back to good, quick!

2. Get More Light

Your body produces Vitamin D3  which helps regulate your mood.  So whenever you see some sun rays outside, go for a walk on a bright morning!  Bring more light into your home.  Open your curtains and have bright lighting by your bedside table.  Better yet, get one of those bedside lamps that gradually gets brighter so you wake up naturally and refreshed.

You may even consider supplementing.  Vitamin D3 is critical to the absorption of calcium through the intestinal wall which is important for bone health.  It’s also a critical nutrient in maintaining a healthy immune system.  However, there are potential cardiac risks to over supplementation.  A healthy varied diet will typically supply adequate calcium levels (assuming that adequate Vitamin D3 levels are present for absorption and that you are avoiding drinking soda).  Many physicians and dietary experts now recommend between 2,000 – 3,000 IU’s per day.  Speak with your health care provider to see what your needs may be.

3. Move Daily

I know exercise is easier said than done sometimes (especially when you don’t want to leave your toasty bed).  There are plenty of things you can do without putting your gym clothes on.

Regular exercise releases your feel-good hormones and leaves you feeling energized for the day.

Take a walk in the park, go for a morning bike ride, walk to the shops instead of drive…those are just a few of the things you can do to get more active.

If you need more motivation to stay moving, try signing up for a local spring 5k walk/run or half marathon.  Then get on a training plan so you can have some accountability and motivation to get moving and stay moving!

4. Relax

The transition in seasons can be a stressful time of year.  Be kind to your body.  Take a warm bath.  It’ll allow your body to relax deeply and feel warm.

To add an extra healthy boost to your bath, try adding Magnesium Bath Flakes or Epson Salts to your bathwater.  Magnesium is a critical component of bone health and health in general.  Magnesium helps the body to regulate calcium levels.  This has a positive effect on bone health and also has been proven to reduce the risk of kidney stones.  Magnesium is an important mineral to many body processes and has been shown to reduce muscle fatigue and spasms as well as promote improved sleep.  Epson Salts can be found in most drug stores and department stores.  Dissolve a cup or two into your warm bath water and enjoy!

Sometimes a bit of ‘me time’ is all we need!

5. Listen to Upbeat Music

I have always thought of music as food for the soul.  An upbeat tune can change an atmosphere instantly and create a positive vibe.  Put your favorite upbeat tunes on, and your mood will be lifted!  Better yet, listen to your favorite music while working out or doing household chores!

Don’t let the blues get you down! (And don’t worry; spring is just around the corner!)

What are some additional ways you might enjoy a healthier and happier transition of the seasons?  Please share your tips below!

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to subscribe to my e-mail list and join our community on Facebook by liking The Physical Therapy Advisor!