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Hoboken Physical Therapy for Increased Movement and Fitness

hoboken PTIf you live in  What does that mean exactly? Well, living right across the river from NYC and in a busy town yourself, you likely spend a lot of time sitting and standing but likely not too much time moving. Yes, there are the evening runs along the river. But, you’d like to have more movement in your life.

But now you have a problem. Many of your joints and muscles – especially small ones you don’t even know are there – haven’t been used in so long that they don’t naturally activate anymore. So, when you try to do an activity you haven’t done in years, you end up getting hurt or having to stop because you feel soreness or tightness. This is commonly attributed to other muscles “picking up the slack” of muscles that haven’t activated because of their lack of use. Now, you have other muscles doing work they don’t know how to do.

clifton office 2_fullThis is where a Hoboken physical therapist can come in and really help you. They’re muscle and joint experts. They’ll know how to activate and mobilize muscles you haven’t used in years. They’ll give you exercises to strengthen them at home as well, when you’re not in a therapy session. They can also help you recover from injury and help with specific joint issues like arthritis.

When you’re able to move more freely, you’re able to be more active and become more fit. That’s how Hoboken physical therapy can help increase both your movement and your fitness. So, if you do find yourself having to stop activities before you’re ready, don’t blame it on your age or shape and give up – do something about it.

Preparing to Meet Your Bergen County, NJ Back Pain Doctor

back pain new jerseyIf you’ve made the decision to pay a visit to a Bergen County, NJ back pain doctor, you likely didn’t make the decision lightly. It’s a scary thing to take that step – to see a specialist in person about the back pain you’d hoped would eventually go away, but has only gotten worse. It, in a way, makes your situation true – more real. You need treatment for your back, hopefully non-surgical. Now that you have the appointment date set, you should make the most of it.

Depending on your doctor, he may or may not be very thorough. If you haven’t made your appointment just yet, do your best to find a doctor that prides himself on his, and his team’s, ability to work with patients – and to work with patience. It’s important that you understand all of your options and are comfortable with the choices you’re making – and he should answer all of your questions without using 17-syllable words. That’s why it’s important you prepare a list of questions to ask your doctor when you have him in front of you.


But it’s also important to get ready for the questions he’ll have for you. He’ll only be able to help you if you give him all the information about the pain you’re feeling. And so you don’t forget anything while you’re with him, it’s better to prepare some of that information beforehand. You might want to locate a NJ Laser Spine Surgeon to look at your back pain issues.

You’ll need to tell him approximately when the pain started, what type of pain it is, and if it’s similar to any back pain you’ve had in the past. You’ll need to think about any activities that make the pain worse. Also, note if you feel any pain anywhere else in your body – it may be connected.

Make sure you have this information organized and ready. There’s nothing worse than leaving a doctor’s office after he diagnoses you and realizing you forgot to tell him one of your symptoms or a crucial detail.

3 Effective Sacroiliac Joint Exercises for Pain Relief

Sacroiliac Exercises You’ve been diagnosed with a very rare condition – inflammation of your sacroiliac joint in your pelvic region. It has similar symptoms to sciatica: pain in your lower back, buttocks, legs, and feet. Thankfully, it can be much easier to treat than sciatica. While sciatica is usually caused by a serious condition like degenerative disc disease or a lumbar disc herniation that may require surgery, inflammation of your sacroiliac joint can be reduced through targeted and consistent sacroiliac joint exercises. By reducing the inflammation, your pain will subside.

First Sacroiliac Joint Exercise – Inner Thigh Stretch

While lying flat on your back, bring your knees up to your chest. Then put your hands in between your knees and push your knees apart as far as you can. This will stretch out your inner thigh muscles close to your pelvic region. Hold this stretch for 10 to 20 seconds and repeat three times.

Second Sacroiliac Joint Exercise – Supermans


No, this doesn’t involve flying and it’s certainly not as fun as it sounds but it’s effective. It’ll loosen the lower back and core muscles muscles around your sacroiliac joint, allowing more blood to reach the joint and reduce inflammation. Laying flat on your stomach this time, you’re going to raise both of your arms and legs up at the same time, as if you were flying like superman. You should feel the stretch in your abdominals and at the base of your spine. Hold for a couple seconds each time and repeat ten times.

Third Sacroiliac Joint Exercise – Knee to Chest

This one is exactly what it sounds like. Lay flat on your back and bring your knee to your chest and hold for a few seconds. You will feel this in your lower back. If you are interested in learning more about Back Braces and  Back Pain Treatment check out Spinal Alternatives.

So there you have it – three efficient exercises to help reduce the pain you’re feeling due to your inflamed sacroiliac joint.