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How To Relieve Lower Back Pain And Sciatica While Sitting OR Driving In King Of Prussia, PA

Many people with lower back pain or sciatica have pain driving or sitting for too long. In this case, it's helpful to understand why you might be feeling what you're feeling. Watch this video below to learn why most people have back pain when sitting or driving, what 10 second microstretch you could be doing to completely eliminate your pain (and allow you to stand up without being hunched over), and simple DIY changes you can make today to feel immediate lower back pain and sciatica relief.  Click the video below to watch...

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If you have lower back pain only, start to tweak or modify your sitting position- to see if you can change your lower back pain or leg pain.You could do this first by either slouching or sitting up super tall (rocking pelvis forward so you create an extreme arch in your lower back). You should then ask yourself- do things feel same, better or worse. If slouching makes things feel better- move your seat one inch closer and keep doing that. If slouching makes you feel worse- then try sitting up super tall... and see what that does... IF this helps- do more of this- consider adding a lower back support (small towel roll) behind your lower back while driving. You could also try sitting on a wedge, or tilting the front of your seat down. "Bucket seats" in many cars will cause your knees to be positioned slightly higher than your hips- which often causes your pelvis to rock backwards- resulting in you slouching.  Sitting on a wedge or tilting the front of the seat slightly down will help to lessen this.   What you'll often find is that changing the position of your spine will change either your back or leg symptoms. If this is the case- GREAT... you've found a switch.  

As we know- if something is REPRODUCIBLE it is likely RE-DUCIBLE...​

If you primarily have leg pain while you sit (but especially as you drive- because of how your legs may be extended to push on the gas/break...) then you may benefit from doing a couple things. First, move your seat one to two inches closer, or sit on a soft surface (you may find that the surface is a main issue... as sitting may be causing compression/too much pressure on the sensitive structures caused by nerve irritation...In either scenario- the idea is to tweak what bothers you- to see if you can change symptoms or pain... ideally you find a position that gives you relief... so that your pain and problem can start to calm down AND so that you can stop aggravating it every time you need to sit or drive.

Also, consider that movement is your medicine.  You should understand that sitting and driving puts you most often in a bent or "flexed" forward position.  Many times the spine and nerves can become sensitive to this position and need more of the opposite... and upright or "extended" position.

To apply this concept- try doing 10 standing backbends (I call this a microstretch) before, during, and immediately after driving or sitting for an extended period of time.  While sitting- use a small towel roll shoved behind your lower back (at the level of the belt line) to keep you up tall​.  Every hour- be sure to stand up and take your medicine (10 backbends).  This will likely help reduce the stiffness you feel when going from a sitting to standing position.  Be sure to end the routine with 10 more backbends after you've gotten up.

Hope this helps.​

If you're located in the Collegeville, Royersford, Limerick, Phoenixville, or King Of Prussia area and are struggling with lower back pain or sciatica- but can't seem to find relief... call 484-552-3767 now to speak with a Back Pain & Sciatica Specialist.

Are You Overstretched? For Hip, Buttock, And Piriformis Pain- Stop Stretching And Start Strengthening

If you've ever experienced a pain in the butt- you may have searched around (or been told) that it could be a back issue, hip issue, or piriformis syndrome... and so, I wanted to touch on piriformis syndrome and highlight a trap in the treatment of piriformis syndrome that you could be falling into. This mistake often leads to little progress and prolonged suffering from buttock pain or sciatica...

The single biggest mistake I see people with buttock pain and supposed "piriformis" syndrome is stretching not strengthening...​

People in this type of pain are trying to "stretch" their pain away...

They go to yoga, do their own stretches, and think that stretching is the answer to every bodily ache or pain. People are doing "hip openers" and "opening up their chest" or being told to "pull their shoulder blades down and back." And, while there is nothing wrong with stretching, it's making many of their problems worse (rather than better). I've recently told 5 people (in the past week) to stop stretching (like stop stretching COLD TURKEY... just cut it out all together)...

I told them to "STIFFEN UP" instead... and guess what...

Suddenly, their pain started to go away... and instead of stretching (making things longer/more flexible) we began to make things shorter by contracting muscles and strengthening things up.

You might be thinking to yourself- What? That's totally odd and against what everyone else has told me.

​Think about it- the chiro cracks your back, the massage therapist works out your knots, yoga twists you up, acupuncture releases your trigger points- all with the goal of getting you to loosen up- or MOVE MORE.

I'll be the first to say... sometimes you just need to MOVE LESS and be more stiff (less mobile)...

A youtube video I created last year is causing a total ruckus on youtube by talking about this concept... and has helped hundreds of people who have been stretching the heck out of their lower back and hips to finally feel relief...

Click the video below to watch.


​FYI- this concept applies to people who have chronic neck and shoulder pain and have been "stretching things out" or seeing the chiro and massage therapist for years without relief.

Applied correctly to the right person- this idea can work for any body region where things "feel tight"... and stretching only gives temporary feel-good relief...

​And so, if you're in pain and have been "stretching things out" with little to no long term relief then consider that stretching is not the solution... In fact, I say- rock the boat and do the opposite- stiffen up.

Comment below if you're searching for physical therapy in Royersford, Collegeville, Limerick, or Phoenixville, PA and are dealing with any form of pain that has NOT been relieved by "stretching" things out.​

Dr. Charlie​

Pinched Nerve Self-Test: 4 Simple Tests To Tell If You Have A Pinched Nerve

Pinched Nerve Self-Test

Neck and arm pain is often the result of an irritated or compressed nerve (sometimes called a pinched nerve) somewhere in the spine or shoulder area. Neck or arm pain is any pain that begins in the neck and travels below the level of the shoulder into the arm. People with sensitive or pinched nerves in their neck may experience feeling of pain, numbness, or tingling throughout their shoulder blade area extending into their arm or even their hand.

Now, just a fair warning… while the link between a problem in your neck and the pain you feel in your arm can be super obvious… it may not be clear at all. In fact, many people I see only have shoulder, elbow, or wrist pain… and only have some mild neck pain or stiffness. So yes, it is possible that what you think is a problem only with your shoulder, or your elbow, may actually be a problem coming from your neck.

Healthy nerves can glide, compress, or tension. When a nerve can no longer do these things due to injury, prolonged postures, or overuse it can become temporarily unhealthy. Also, know that Healthy nerves also need a strong blood supply. Unhealthy nerves will often cause feelings of
weakness, burning, shooting, numbness or tingling. Simply put, there is a problem somewhere
along the highway.

What is a pinched nerve?

A pinched nerve is an unhealthy nerve due mainly to nerve compression or lack of blood supply. Most often this compression occurs at the level of the neck.  But as we know, each nerve is like a garden hose, that can be “kinked” or compressed anywhere along its path.  Take carpal tunnel for example, the compression of the nerve in this case is not at the neck, but at the wrist.

For the purpose of this post we will discuss pinched nerves that occur due to compression of
the nerves as they exit the neck. But be aware- sometimes nerves just become sensitive and are not actually pinched…

Just as an FYI- the fancy name for a pinched nerve is cervical radiculopathy- look it up and you’ll likely find all kinds of scary stuff…keep reading and I’ll try to ease your mind while explaining what a pinched nerve really is.

You should understand that nerves are like highways. I’ll repeat again. Say it with
me…Nerves are like HIGHWAYS!  Pinched nerves are like highways with traffic jams that cause
temporary closure of some or all the lanes. If we close one of these lanes we slow the sending
of information and we end up with feelings of pain, weakness, numbness, or tingling
(Keep reading to discover the two most common causes of pinched nerves). Just as you make
take certain highways to get from one destination to another, nerves do the same. Feeling and
movement to different parts of the body are controlled by certain nerves.

While there are 8 big nerves or highways that branch from the neck. We will focus on 3 of these big nerves that travel from the neck down your arm that allow you to feel and move your hand and fingers. These nerves are the sixth, seventh, and eight cervical nerves. Cervical meaning neck and the number referring to the specific nerve level.  Think of them as highway C6, C7, C8. Each of these nerves allows a certain area of the arm and hand the ability to feel and move.  When we talk about feeling, the C6 nerve (the 6th nerve in the neck) generally gives feeling to the thumb and pointer finger, the C7 nerve gives feeling to the pointer and middle finger, whereas C8 gives feeling to the ring and little (pinky) fingers. The most commonly pinched nerve is C7 followed by C6, with C8 rarely being pinched. Why are these nerves commonly pinched you might ask??

For two reasons- the hole where the nerve exits is smallest between the 6th and 7th neck bones- leaving less space for the nerve to exit…

AND- the C7 highway, or the 7th nerve in the neck, is the largest nerve. Put these two things together and the nerve has less room to travel and is easier to become pinched.

Depending upon the nerve(s) that are pinched will often determine where you feel your
feelings of pain, numbness and tingling.

What causes a pinched nerve?

There are two major causes (or accidents if you like my “nerves are like highways” idea) that
may result in a pinched nerve.

1. Herniated Disc- usually causes only one nerve to be compressed and is most common in people aged 35-55

2. Arthritis or bone spurs-may cause multiple nerve levels to be compressed and is most common in people over 40 years old.

Unfortunately, you may not be able to recall what caused your pinched nerve. And often, there
may seem to be no obvious reason at all for a pinched nerve to occur…

More obvious causes of a pinched nerve include heavy lifting, car accidents or falls, and prolonged postures that occur throughout our days at home and while at work.

What does a pinched nerve feel like?
The most common feelings are pain, numbness, and tingling.  Although everyone is unique and
may describe feelings from a pinched nerve as:
Electric
Burning
Weakness
Shocking
Coolness
Bee stings
Shooting

One lady even told me “It feels like ants are crawling on me…”

Point being, pinched nerves can create many unusual and scary feelings.

To determine if you have a pinched nerve- take this neck pain and pinched nerve self-test.

How’d it go?  Have questions or need help?  Call 484-552-3767 to learn about how you can naturally heal neck pain and pinched nerves or email me directly at 484-552-3767

The Secret Surgeons Hope You Never Find Out About

The Real Truth Behind Why You’re In Pain (It’s Not What You’ve Been Told)

Did You Know?

Pain is an experience and output created by the Brain.

Consider one person who goes to the doctor with back pain and is told by a surgeon that most back pain heals, and that the best treatment for back pain is actually not surgery- it’s exercise. Now, consider another person who sees a surgeon and is told that their MRI shows they’ve got the worst back he or she (surgeon) has ever seen. And are told that the only way they won’t be crippled is to have back surgery. Who do you think will be better in the long run? Who is more likely to be in pain 1 year from now? I can tell you from personal experience, and from what research tells us, that the person who’s been led to believe that they cannot heal- will not heal.

Everyone feels pain- but not everyone will stay in pain. Some people who injure themselves go on to recover nicely- and return to living life painfree. Others end up suffering- and limit their lives due to pain that just won’t go away. What’s the difference?

Consider that the amount of tissue damage has no correlation to the amount of pain you’ll feel.

Don’t believe me… here is the headline of an article recently published in the Journal Of Bone And Joint Surgery…

Even the surgeons admit it!

Take, for example, a time when you noticed a bruise but have no idea how it got there. Or the stories of people in extreme conditions who were shot, or impaled- and managed to survive these conditions. Or, what about the man who cut his arm off to escape being trapped between two boulders in the middle of the woods! OR, ever taken a warm shower after being in the sun all day- feels like it’s burning you- but as you know- IT”S NOT… it’s simply hypersensitive receptors on your skin… causing you to think that the warm water is actually very hot.

You see- pain is an experience. It is more than just tissue damage- infact, that has very little to do with it. Consider that being told you have a slipped disc, and being shown pictures of a slipped disc actually make you feel more back pain! Basically, your brain is always attempting to answer the question- “How dangerous is this input?” And, the answer is largely influenced by many factors- including actual tissue damage, stress, what we’re told, x-ray and MRI results, and sleep quality. We now know that someone who has an MRI and knows the results of those tests feels more pain than someone who knows nothing at all!

Watch this video below. It explains the complexity of pain- and answers the question- What is Pain?

So, the takehome… don’t let x-rays and MRI’s disable you. Understand that pain is a complex thing that doesn’t mean your broken- it’s simply your body’s alarm system telling you something isn’t quite right… And sometimes, your alarm system keeps going off even when your tissue is completely healed… making you feel pain when there is actually no damage or problem.

Keep your head up! There’s hope.

Call 484 552 3767 to speak to a specialist physical therapist who can help guide you on the road to recovery.

Physical Therapy For Herniated Discs- The First Step Towards Natural Relief

Herniated Disc Treatment: Step One- A self question and answer quiz to help you get in touch with what’s going on and help you determine if you have the symptoms of a herniated disc… Knowing what could have caused your back pain, when it started and what makes it better/worse as well as where you’re feeling things- are all super important questions to know and understand.

Once we know the answers to these questions we can start to to get to the root cause of your back pain and begin treatment for you herniated disc and begin specific exercises to get you relief from your lower back pain.

Click the video below to learn how to start healing your own back..

If you live in the Philadelphia or King Of Prussia area- and are looking to get to the root cause of your pain naturally, over drugs, injections, or surgery…

Call 484 552 3767 to learn about our lower back pain treatment program.

Read This Before Getting Back Surgery OR An MRI- Royersford, Limerick, Phoenixville, Collegeville, PA

Did you know that the biggest predictor of whether or not you’ll have lower back surgery is your ZIP CODE? AND people who have an MRI are more likely to have spine surgery. Even more fishy… if the surgeon who recommends the MRI owns the MRI machine, well- the likelihood of spinal surgery increases 34%. – (Lurie, Birkmeyer et al. 2003).

If you live in the Limerick, Royersford, Phoenixville, or Collegeville area… you’re aware that surgery centers (Rothman) are popping up everywhere. And you guessed it… the more surgeons in your area… the more likely you are to have back surgery- NOT COOL… and straight up wrong if you ask me.

With spinal surgery, especially spinal fusions, on the rise… I can’t help but ask myself- What’s going on? Why not PT 1st…

And, I’d be okay with more spine surgery… if research supported that it was the best thing for people with back pain…

Unfortunately, commercials and many surgeons are still recommending fusions despite growing evidence that suggests spinal fusion is NO BETTER THAN conservative treatment (physical therapy).

Spinal fusions were originally performed to help those with severe scoliosis, fractures, and a condition where the spine is unstable (fusing the bones helps make it stable again)… they were not designed to help people with general back pain.

The only true reasons for back surgery are for problems where your nerves are being compromised… losing function- if you notice severe leg weakness or numbness in your leg that is getting worse, or loss of bowel or bladder function. In these cases, back surgery may be used to restore health of the nerve.

Here’s a video I created that chats about when you need back surgery…

I’m consistently amazed by the number of people who have general lower back pain that are recommended to have injections or even surgery as the first step in relieving their back pain or sciatica. Makes no sense.

So why do people continue to get spine surgery and whose fault is it anyway? 3 reasons that I can think of…

1- People think it will be a “quick fix” to their pain.
2- People/society continues to have a “fix me” vs “fix myself” mindset.
3- Healthcare providers not advocating for or educating their patients as they should (lack of time, insurance constraints, MONEY?!)

The takehome? If you’ve got lower back pain- stay active, be informed about your options, and remember- surgeons do surgery!

If you live in the Limerick, Royersford, Phoenixville, Collegeville, Valley Forge, King of Prussia, or Philadelphia area call 484 552 3767 to resolve your back pain naturally.

1. Institute of Report from the Committee on Advancing Pain Research., 2011)
2. Surgical predictors: Lurie JD, Birkmeyer NJ, Weinstein JN. Rates of advanced spinal imaging and spine surgery. Spine. Mar 15 2003;28(6):616-620.
3. Mannion AF, Brox JI, Fairbank JC. Consensus at last! Long-term results of all randomized controlled trials show that fusion is no better than non-operative care in improving pain and disability in chronic low back pain. Spine. 2016;16:588-50

What Hip Arthritis Feels Like- Royersford, PA Physical Therapy

I’ve seen it many times… buttock pain and leg pain treated as if it were a problem in the back… when actually it was a problem in the hip.. ALL ALONG. Hip arthritis is a problem that occurs within the hip joint- causing gradual hip stiffness, pain with sitting or at night, pain with walking or going up the stairs, and groin pain, buttock pain, OR sometimes knee and shin pain.

In a past video post- I discuss some of the telltale signs of hip arthritis… Watch it by clicking below.

Hip Pain And Arthritis Treatment Royersford, PA

.Weakness in the hip muscles can create the hip muscles to become overworked… these hip muscles can send pain down the outside of the leg, into the shin, and even as far as the outer ankle bone. These muscles in the hip have been known to create a “pseudo” OR fake sciatica like pain… that even some of the best PTs and surgeons THINK is really coming from the back…

I treated one lady recently- who went all over town for her chronic buttock pain…  she tried chiropractic care, physical therapy, had injections to her back, and was even recommended SURGERY- on her back! …  BUT when we saw her- it was clear that the problem was actually coming from her hip.

Here’s what she had to say…

“For over a year I have been unable to walk more than 200 ft without having to stop and stretch to relieve the pain in my hip. I had been unsuccessfully treated for 4 months last year for trochanteric bursitis and osteoarthritis by my primary care doctor, an orthopedic surgeon, and many PTs. I decided to visit Charlie as a final attempt this summmer to find out what was causing my pain and correct the problem.
At my evaluation, Charlie had me walk until I felt the pain. While watching me walk, he noticed that I had gait issues. He prescribed an exercise program and 6 treatment sessions. Happily, by the 5th session, I was dancing at my daughter’s wedding and am now hiking every day with our puppy.”  Thomasina

Pretty crazy that this was missed all along…

But, if you know the signs to look out for- then it can be easy to tell the difference between a problem coming from the back and/or from hip arthritis.

Click the blue link below to learn about what types of feelings hip arthritis causes.

What Hip Arthritis Feels Like

If you’ve been dealing with buttock, hip, or leg pain, and everyone’s treating your back- thinking it’s the cause of the problem… and no one has really LOOKED closely at the hip joint- AND you’re not SOLD that your back is the issue- or even worse- have been telling everyone… It’s not coming from my back (but no one will listen)…  I hope this post helps you.

If you’re in the Royersford, PA area and think you may have hip arthritis- call 484 552 3767 OR email me directly at charliejohnsondpt@gmail.com…

 

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Hip Pain And Arthritis Treatment Royersford, PA

Hip pain and arthritis can cause groin pain, buttock pain, outer hip pain, and even knee or shin pain. If you’re having trouble crossing your legs- or sitting indian style… then you might benefit from hip treatment to make you move and feel better…

Just the other day, a women came to me with buttock, knee, and shin pain- after she had been told it was coming from her lower back… she even had injections to her lower back- with NO RELIEF.

After listening to her story, and looking at how she moved, It was clear that all of her symptoms were caused by a problem in her hip- NOT her back… in fact, she had no back pain… had someone taken the time to listen- it was clear that she had no back problem.

When I asked- what do you feel is causing your problem- she said, “My Hip!”

Sad, but true…

Anyways, there are several common signs of hip arthritis… click the video to learn the 4 Telltale Signs…

Hip arthritis often sounds and feels like a problem coming from the back— you might even have a problem in the back and the hip!

But, if you’ve been treated for your back pain and nothing is working- consider that perhaps you have no problem in your back…

If you’re 50 years of age or older, and feel buttock, groin, or outer hip pain… even knee pain or shin pain- be aware that your hip could be the problem.

The hip can refer or send pain to all of these areas… many mistake a problem in the hip as a problem in the back… or even sciatica.

It can be easy to miss…

There are even stories of people who have knee replacements (get new knees) and afterwards feel no relief.  But when they later get treatment for their hip- or even a hip replacement- all their knee pain is gone…

Hip pain treatment is aimed at improving motion in the hip and then getting you stronger, so you can move better and get back to normal.  Many times a hip surgery/replacement is not needed. Physical therapy and specialized hip treatment can completely relieve your pain… cool stuff.

Anyways, if you’re in the Royersford, Limerick, Collegeville, or Phoenixville, PA area- call 484 552 3767 to figure out the cause of your buttock and groin pain.