Many people with stiffness, aches or pains have been told, “Hey, just rest for a couple of weeks, see how it feels and then get back to things.” Unfortunately, this is one of the worst things to do… and actually slows healing. Watch below or keep reading…
While some form of rest might be needed if things are really hot n’ bothered- the concept of resting does not work for most people in pain.
So here’s the truth about what’s happening when you rest. So if you’ve had an injury, and you’ve been laying off things for a couple of weeks, and tried to go back to running and it just didn’t work… you’re likely thinking, what’s wrong? I got to go get an image… I’ve got to go see this doctor or that doctor. And you start looking around for answers as to what could be going on and why your pain keeps coming back (even after you’ve rested)
It doesn’t mean you’re broken and that you can’t heal and that you need fixing via surgery or something like that. You just need to understand what’s actually happening. So here’s what’s happening when you rest…
Get that there is a certain amount of strength or horsepower needed to do specific activities in life. Sleeping requires little to no effort or horsepower, whereas sprinting or jumping might require a lot of horsepower. And of course, there are activities in between. At the time the ache or pain started you had a certain amount of strength… but, as we rest- we lose strength, function, and horsepower. In other words, when we rest, we trade in our Ferrari for a Toyota.. and naturally we have less ability to go, jump, move, run- LIVE LIFE! Make sense?
So, what happens is you hurt yourself, you rest- things calm down, and your strength starts to reduce.
This is where most people mess up. A few weeks later they’re feeling pretty good and try to go for a run again or get back to the thing which hurt them to begin with. But your horsepower, your strength, your conditioning has reduced well below what’s needed for that activity. So then you go back to that activity and boom, it hurts again. And you just keep hurting. You just keep hurting yourself. Frustration sets in and you begin to wonder what the heck is going on here? Why am I not healed? And, what most fail to realize is that they are healed… but they need to build the strength of the tissue back up again or they risk overloading the area (doing too much too soon) and re-injuring.
Have you gone through this before?
Now is when most people go down the path of MRI’s, injections, whatever, a bunch of useless stuff- when the problem is that you tried to jump the gap… rather than bridge it with progressive strength training needed to get back up to speed.
So the point is this… As you’re resting, your strength and conditioning starts to go down a little bit. A few days- no biggie, but if you take two, three, four, six weeks, two months, or longer… and then you try to go back to that same activity that bothered you- you’re likely to have serious problems. The takehome is that rest doesn’t work because you’re deconditioning as you rest, and then certain activities in life require certain amount of horsepower or energy to do. And as you’re resting, if you’re deconditioning, and fail to build that back up- this is why you keep re-injuring yourself.
A better way is “relative rest.”
Part of the problem as to why you probably hurt yourself in the beginning is that you didn’t have enough horsepower or capacity to do the activity that hurt you to begin with. So you were underpowered to begin with and now you’ve rested, so you’re really underpowered and then you wonder why you can’t get back to running. So this is where physical therapy comes in… you’ve got to take your Ferrari back!
Start by modifying, tweaking or temporarily avoiding things to calm the fire. If squatting hurts, it’s not that squatting is bad… just don’t go quite as low- or as with as much weight. If running hurts, try power walking, limit the speed, reduce the miles. Begin physical therapy and strength training to gradually build it back up.
This whole post could be summed up with this… “Calm Things Down, Build Them Back Up.”
For anyone in the Collegeville, Royersford, Phoenixville, King of Prussia, or Main Line area who’s serious about getting better naturally- call 484 552 3767 to speak with me directly.
I’m seeing a trend… and I don’t care for it.
People getting injections for their back pain before they ever try physical therapy! CRAZY… what’s the rush… why cut the lock when you could simply unlock the door… and walk inside? In other words- why do more than necessary…
Quick, but funny real-life story that I think helps represent how crazy getting injections as the first line of defense for back pain really is…
So about 3 months ago, I was pulling a late night in the clinic… it was a long day and I was tired. I was closing up shop… and locked my clinic keys inside the clinic… I had no car keys, and from what I could recall… no spare set of clinic keys. I was screwed…
I called my wife Heather annoyed, and she came to the clinic with a “So what are we going to do?” type attitude. First things first, I asked- “Do you just so happen to have a spare set of keys.” NOPE- was her response…
I said- okay then, we can try the old credit card trick, maybe a bobbie pin to pick the lock, or I’ll pry/cut the handle off (cheaper than calling a locksmith at that time of night… plus, I needed in… and had a full schedule starting at 7 the next morning).
To make a long story short… nothing worked.. and so I began prying the door handle apart… it was my last resort.
Halfway into the process, handle half ripped to shreds… my wife says- “Oh, wait- I HAVE A KEY…”
And just like that, she opened the door.
WHATTTTT- I sat there in disgust trying to channel my energy and find the fun in it…
Eventually we laughed at the silly mistake…
AND NOW- looking back, I think of how unnecessary all that was…
Why would anyone in there right mind know that they could simply “unlock” the door, but instead choose to break the handle off?! HAHA
They wouldn’t… or at least I hope not.
Point being, going to injections as your first step to manage your back pain.. is like breaking the door handle off before trying the key (physical therapy)…
I have a couple issues with and injections for back pain…
Of all these issues… the fact that injections act like a bandaide and cover up the symptoms is a MAJOR PROBLEM…
This leaves many people feeling good temporarily… and they keep lifting, sitting, bending, and twisting all the ways that got them there in the first place…
And then… people wonder why their back pain COMES BACK? It’s a no-brainer… in fact, people should expect it to…
I created a short video that chats about why meds and injections are mostly USELESS in the treatment of back pain (if you actually want to solve the root cause).
So, if you’re scheduled for an injection… and are looking for the best solution for your back pain… call 484 552 3767 or email me directly at email@example.com
Also, if you know of anyone who’s suffering with back pain… and thinks injections are “all that can be done”… could you share this post with them?
Thanks a million,
Dr. Charlie Johnson, DPT
If you’re in Royersford, PA and are looking for natural back pain treatment- call 484 552 3767… you’ll be glad you did ;-)…
Lizzy suffered with back pain for about 12 years… and she tried almost everything. Images of her spine showed “nothing was wrong” with her, and acupuncture, chiropractic, reiki, yoga, and massage were only temporary fixes… the pain always came back and she always went back to treatment, searching for a “fix.”
I explained to Lizzie that we could likely help her, with SNIPER PT… that is super focused treatment tailored just to her. Not a “shotgun approach” to giving her 15 exercises and just hoping and praying that found relief.
You see, as a specialist physical therapist, I have been trained to find THE root cause of your issue, and attack it with just a couple VERY SPECIFIC exercises (1-3… max)- this way, when you feel relief- you know exactly what to do to continue healing yourself… what a powerful thing…
So, I started off by telling Lizzie that we would teach her to heal herself… so if she ever does feel something in the future- she can correct it (on her own) immediately… without having to rely on someone else to put her back in line- or fix her.
To her surprise (remember, she had seen many people before with little relief… and was a tad bit skeptical that we could actually do something for her) she was painfree of back pain in 4 visits… 12 years of back pain gone in 4 visits.
She was so pleased with her treatment- she agreed to create a video for you… to share her experience and try to let others know about specialized physical therapy… at Physical Therapy & Johnson in Royersford, PA.
Here’s what she had to say about her experience.
“I struggled with lower back pain for 12 years. Doctors have x-rayed me and told me everything looks fine. I’ve tried Chiropractic, acupuncture, Reiki, yoga and massage to varying degrees of relief but nothing corrected the problem. A friend recently recommended Dr. Charlie. He listened to what I described and together we investigated what was going on. We worked out a series of exercises and simple adjustments to my daily life and within weeks I finally had relief. I am so very grateful to have found a healthcare practitioner who truly paid attention to me and was committed to figuring out what was going on.”
Watch the video below to meet Lizzie and hear her story…
Also, I want to let you in on a secret… most people with back pain (who’ve had it for as long as Lizzie and have tried everything) think that back pain treatment needs to be complicated in order to get results…
Honestly, this is exactly why most back pain treatment fails…
Treatment that is complicated… with lots of fancy techniques and many exercises can backfire… causing confusion for both the healthcare practioner and YOU the person with back pain… because there are just too many variables. And at the end of the day, you have no idea what’s working and what’s not… make sense?!
Secondly, most back pain treatment causes you to rely on someone or something else… versus taking ownership of things and getting in the game… working together with someone else to help yourself relieve your back pain. While this isn’t the easy road… it brings you to the ultimate solution… one where you have the knowledge, understanding, and tools to heal yourself (versus spending money on someone else to “fix you.”)
Click here to watch my video and learn more about “Why Most Back Pain Treatment Fails.”
If you live in the Royersford, PA area, and have tried everything… but still have some fight in you and are looking for natural relief (and want to feel better like Lizzie) call 484 552 3767 today.
Dr. Charlie, PT, DPT, OCS
One of the most common questions I get when people with lower back pain come to see me for physical therapy is “So what’s causing my lower back pain?”
And the truth is- all lower back pain (or any pain for that matter) is created by the BRAIN. Meaning- pain is an experience created by the brain to protect you from some perceived threat or danger. In other words, a problem in the back isn’t really the cause of your lower back pain… it’s just that the signals from the back are being sent to the brain- where the brain is processing them to be painful. Now, don’t think for a second that I’m trying to tell you that you’re lower back pain isn’t real.. or that “it’s all in your head”- NOT TRUE…
Get this… Pain is normal.
Pain is an experience created by the brain to protect you from threatening situations and injury.
Even if no problems exist in your body, nerves, or immune system…you may still feel pain if the brain thinks you are in danger.
Simply put, without your brain, you feel no pain.
Think of your brain and the pain you experience as your alarm system…
In everyday life, you have a “normal” threshold for pain – as your nerves buzz around happily waiting to react to whatever your body feels.
So your alarm system is set and ready to go. Your nerves are just buzzing along waiting to be stimulated…
If you hit your finger with a hammer, it hurts like heck, but eventually after several hours/days, it calms down to where it was before.
Now, imagine you’ve had lower back pain for a long time…it’s likely that your alarm system has become extra sensitive leaving you with little room for you to do things before your alarm systems goes off.
When we are not in pain and life is grand, it takes a lot for your alarm system to go off — just like a car’s alarm when you have to break the windows in order to set the alarm off.
Now, when your body’s been in pain for some time, the alarm system becomes extra sensitive — Instead of having to break and bash the windows before the alarm goes off, a leaf blower goes by and your alarm goes berserk!
Simply put… your body’s alarm system becomes sensitive and leaves little room to move and do things without feeling lower back pain.
Important Point: Pain does not equal damage or injury…it is simply an experience created by the brain when it thinks your body is in danger.
Imagine you get a paper cut…
Wouldn’t you be worried if the pain stuck around for months?
Sure you would, because normally the pain goes away in minutes to hours.
Then what makes your back any different?
Most people live with lower back pain for years…yet this simply couldn’t be caused by a simple injury to your lower back muscles or disc.
All tissues in your body heal, including the muscles, ligaments, discs and nerves in your lower back within about 3-6 months.
When pain lasts longer than 3-6 months or becomes chronic and lasts for years, it doesn’t mean that something is wrong with your back or your back didn’t heal properly, it simply means that your alarm system is sensitive…and for some reason, your brain still senses danger.
Think about when you get a bruise and are not aware of it…
As long as your brain doesn’t sense danger, you won’t feel pain.
Another Point: You’re not crazy…pain is very real.
BUT remember, pain is an experience…
We’ve all heard about the crazy stories of people who are injured and feel absolutely no pain.
Picture the soldier injured in war who continues to run in order to save his life.
OR the man who had his arm trapped in between two rocks and cut his own arm off in order to escape the wilderness and survive. Yikes… but a true story.
On a more basic, less extreme level…think about the pain someone would feel if they hurt their back while running across a busy highway versus getting out of a chair.
I’d be willing to bet that the person running across the highway feels much less pain than the person who’s getting out of the chair.
So, situation can impact pain.
Other things that can change your pain experience include emotions, beliefs, sleep, your job, or your pain memories… just to mention a few.
Emotions: People who feel sad or worried often feel more pain. People who are happy and relaxed generally feel less pain.
Beliefs: Growing up, some people were taught to be afraid of pain or that pain is bad. Others were taught to “get up and brush it off.” Depending on your beliefs about pain you may feel more or less pain.
Sleep: People with good sleep habits generally feel less pain. I recommend 8 hours of sleep per night. Restful sleep has been shown to decrease the sensitivity of your alarm system.
Job: People who have stressful jobs and are unhappy with their careers often experience more pain compared to those who enjoy their work.
Memories: If your back was injured in a car accident…just thinking about driving could make your pain worse. Pain memories can be powerful.
Now, you should be asking yourself, “How do I calm my alarm system down?”
First things first, in order to calm your alarm system down, we need to review a few key points:
Point Number 1: Understand that pain does not equal harm.
Just because you feel pain doesn’t mean anything serious is wrong…it just means you’re alive and your alarm system is on high alert, that’s all! Your back heals itself in 3-6 months, but your alarm system might still be sensitive.
Point Number 2: Pain does not equal gain. Remember, even though pain is created by the brain, which can sometimes cause your alarm system to become extra sensitive…even when everything has healed, it is very real. And you should still listen to it.
Okay, now that you understand these two big points, here’s how you can begin decreasing the pain that you experience…
Respect pain and listen to it, but do not fear it.
Again, pain is normal…sometimes the brain gets a little confused and senses pain incorrectly.
Sometimes the brain senses pain incorrectly OR it thinks there is actually something dangerous when really everything is just fine.
Gentle movement and exercise helps relieve pain and release chemicals that soothe nerves and calm down your alarm system.
Choose a form of exercise you enjoy…walking, biking, or swimming are all great options.
Slowly increase the amount of time you exercise week by week. Exercise up until the point you start to experience your pain, then stop. If you stick with it, you should notice that you are able to do a bit more week by week with less pain.
Okay, so this is really going to make you think…
Recent research has clearly shown that there is little to no relationship between the issues found on an X-ray or MRI and the pain you feel in your lower back.
That is to say, just as many people with pain have bulging discs as those who have absolutely no pain at all.
The same goes for things like spinal stenosis.
Wrapping things up here…
If you’ve given up hope- and have lower back pain in the Royersford, Collegeville, Phoenixville, King of Prussia, OR Philadelphia areas- call 484 552 3767 for specialized lower back pain treatment.
If you’ve got lower back pain or leg pain numbness or tingling- check this video out…
Click the video below to learn about “Sciatica”… it’s a short video that talks all about it.
WHAT IS SCIATICA?
Sciatica is numbness, tingling, burning or shooting that is felt down one or both legs in a narrow band that occurs when pressure is placed on a nerve.
WHAT DOES SCIATICA FEEL LIKE?
The most common feelings are pain, numbness, and tingling in a narrow band down the leg. Everyone is unique though… here are some common ways people may describe feelings from sciatica:
• Bee Stings
• Trickling Water
One lady even told me, “It feels like ants are crawling on me…”
Point being… sciatica can create many unusual and scary feelings…
Good thing is… sciatica goes away.
The number one cause of sciatica is a herniated disc- due to pressure that is placed on the nerve by the disc herniation….
People who have pain due to a herniated disc USUALLY (but not always) have pain when sitting, bending, lifting, and when going from a sitting to standing position. It may, at times, feel like it’s hard to stand up straight… OR if things are really bad- your who body might be shifted to one side (usually away from the side of the leg pain).
If this sounds like you… and you’re looking for back pain treatment or specialized physical therapy in Royersford, Collegeville, Limerick, or Phoenixville, PA? Call 484 552 3767 or email me directly at firstname.lastname@example.org