Good Reps: Avoiding and Treating Your Weightlifting Injuries

A good weightlifting workout can leave you feeling healthy and confident. Unfortunately, your weight training regiment can potentially be put on hold due to a gym-related injury. So, what can you do to avoid and treat the most common weightlifting injuries?

treating weightlifting injuriesThe pain-management experts at Total Pain Care have every bit of information you need to help keep you healthy and on the hunt for more reps.

Don’t let your injury keep you on the sidelines. Complete our FREE pain assessment today.

Stretching is a Must

Most of us know that stretching is a big part of every workout, but few of us actually follow through. Stretching and warming up your muscles before you hit the weights is the best way to avoid injuries such as strains, sprains and tears.

Know Your Medication

If you’re suffering from inflammation at the location of your injury, anti-inflammatory medication and omega-3 supplements can help the swelling subside. Another efficient way to decrease your swelling is to place an ice pack on the affected area.

Listen to Your Body

It’s not uncommon for weightlifters to continue their workouts even after feeling the first sign of an injury. The best thing to keep an injury from happening or worsening is to listen to your body. If you feel pain during your workout, stop immediately. The last thing you want is for a relatively minor injury to become catastrophic and problematic.

Count on Total Pain Care

Sometimes, no matter what you try, your injury might not heal. In these cases, don’t be alarmed, Total Pain Care is here to help. Our pain-management specialists will evaluate your pain and treat it according to your needs and at your own pace.

It’s time to take the first step toward a pain-free life. Don’t hesitate to contact us in New Jersey if you have any questions or need additional information about our services.



At Home and Work: Tips for Better Posture – Part 1

There’s a strong possibility you’re reading this on your phone, tablet or while sitting at your computer. Chances are your shoulders are slouched, your back is hunched and your head is hanging too low and is straining your neck.

If this is the case, you have some work to do. Poor posture can result due to several behavioral and physical issues, but in many cases, it can be corrected to avoid chronic and debilitating body pains. In part one of our better posture blog, we’ll show you some simple tips that can do wonders for your posture.

Don’t let your pain take the joy out of life. Complete our FREE pain assessment today.

better posture tipsWatch the Way You Sit

You probably spend hours sitting on your desk at work or at home. This can be a pivotal time for correcting your posture. To achieve the best possible posture, try to imagine someone pulling your hair straight up. Although the image might conjure up pain, this position will align your body, keep your back upright and your head pointing straight ahead. Make sure your knees are at a 90-degree angle with your feet resting flat on the floor.

Sitting on Your Foot is Not an Option

How do you get into a comfortable position while sitting at your desk? Sitting on one’s foot is one of the most common options. However, doing so can wreak all sorts of havoc on your body. When sitting on your foot, you are causing a huge amount of external rotational problems to your hips and knees.

Avoid the Heels and Fat Wallets

A good set of heels can spruce up any lady’s outfit, but if you’re to sit with good posture with your feet flat on the floor, then you might have to ditch the tall shoes. Heels also increase the lumbar curve when standing, which can lead to debilitating lower back pain. While men might not need to worry about wearing heels, they can definitely do without a bulky wallet in their back pocket while they sit. A fat wallet can throw off and twist your pelvis.

Rid the Pain

It’s never too late to start working on your posture, but perhaps the aches associated with it have begun to appear. If you or a loved one has been feeling neck, back or shoulder pain, it’s time to contact Total Pain Care in New Jersey.

Our pain-management specialists will work around the clock to pinpoint the location of your pain and treat it with comprehensive and effective procedures. If you’re ready to take the first step towards a pain-free life, contact any one of our locations for more information today.

At Home and Work: Tips for Better Posture – Part 2

improving posture to avoid back painAt Total Pain Care, your health is at the top of our list and we work around the clock to ensure that you and your loved ones live a pain-free life. In a previous piece, we brought you important information about poor posture and the things you can do to improve it. Now, to help you avoid pain in your shoulders, neck and back, we’ve brought you more posture-improvement tips.

Don’t let your pain become a burden. Complete your FREE pain assessment today.

Your Working Position Matters

Your office desk is where most bad posture habits happen. To avoid this problem, make sure your body’s position is in top shape. Your body should be aligned with your computer monitor and your eyes should always be positioned on top of it. Keeping your ears positioned over your shoulders, rather than placing them down as you slouch, will help avoid any possible headaches and neck pain. Remember, a good stretch every 20 or 30 minutes can also work wonders for your body.

Standing Woes

If your job or home tasks require you to stand for long periods of time, there are several things you can do to keep your body from aching. Resting one of your feet on an elevated surface (four to six inches off the ground) will help you keep unwanted pressure off your lower back.

If an elevated surface isn’t available, stand with your feet shoulder-width apart then rock left and right and back and forth. This will distribute your weight evenly while preventing exhaustion-induced contortions.

Yoga Helps

Yoga can be a great way to lengthen your spine and help you achieve a normal and properly aligned stance. Poses such as mountain pose, cat pose and planks can be perfect ways to stand tall, improve your balance, release muscle tension and strengthen the muscles in your back and neck. Keep in mind that these positive changes will take time to come into fruition.

Treat Your Pain with Us

A good posture can go a long way in helping you and your loved ones avoid debilitating pain. However, when your aches are just too much to bear, Total Pain Care is ready to help. We’ll take the necessary steps to evaluate the source of your pain and design a treatment plan that flows at the pace you require.

Our pain-management specialists are ready to make a difference in your life. If you’re looking for more information about our services or have any questions about what we offer, contact us in New Jersey today.

What’s Causing Your Back Spasms?

According to the American Chiropractic Association, a staggering 80% of Americans will experience back pain at any given time in their life. A back spasm might be something that you and your loved ones are thoroughly familiar with. This involuntary contraction and tensing of the muscles can range from mild discomfort to aggressive pain.

back spasm problemsWhy do these back spasms happen? The first step in finding the treatment that best fits your needs is identifying the root of the problem. To help you, Total Pain Care wants to show you the most common causes of back spasms.

It’s time to return to your pain-free life. Complete our FREE pain assessment today.

Keeping a Lookout

In most cases, back spasms can be treated without surgery. However, if the pain is accompanied with nerve troubles, a surgical procedure may be advised. Remember, before any treatments are started, it’s important to determine the cause of the problem.

Back spasms generally occur as a result of injury to the tendons, muscles and ligaments in the back. Keep in mind that these aches can also appear due to a more serious medical condition. The following are some of the most common causes:

  • Heavy lifting
  • Activities that put too much strain on the back’s muscles and tendons
  • Sudden and repeated movements during sports or other physical activities
  • Weak abdominal muscles that make the back muscles do most of the work
  • Pressure on the spinal cord due to arthritis
  • Pressure on the spinal nerves as a result of a ruptured or bulging disk

Pain-Management Services You Can Count On

Sometimes, no matter how many home remedies you try, your pain can be too aggressive to handle. Whether your back spasms started due to arthritis or after a football game, know that Total Pain Care is here to help.

Let our pain-management specialists evaluate your injury or condition to design a tailor-made treatment to help rid your pain. Contact any one of our locations in New Jersey for more information today.

4 Common Symptoms of Whiplash

symptoms and treatments of whiplashA neck strain, more commonly known as whiplash, often happens as a result of an aggressive movement of the neck. This can often occur due to a minor car accident or impact in a contact sport such as football or hockey. An important characteristic of the pain associated with this type of injury it that it sometimes takes up to several days to appear.

So, how do you know if you’re suffering from whiplash? At Total Pain Care, we’ve prepared a list of common symptoms to help you identify it and find the treatment you need.

Don’t let your pain take the joy out of life. Complete your FREE pain assessment today.

Read the Signs

Whiplash occurs when a hard impact aggressively jerks the head. This abrupt force affects the muscles in the neck through stretches and tears. Whiplash pain is hard to ignore due to how crippling it can be. However, people who sustain this injury will often realize it anywhere from several hours to days after an accident. Symptoms to look out for following your accident or impact include:

  • Tightness and pain in the neck
  • Decreased range of motion
  • Stiff or knotted muscles
  • Pain when moving your head to the sides, front and/or back
  • Tenderness
  • Headaches beginning at the base of the skull and slowly creeping to the forehead

It’s important to understand that whiplash can be aggressive enough to cause a concussion. If, after the impact, you feel a wave of dizziness, confusion, excessive sleepiness or nausea, immediate medical help is strongly advised.

Total Pain Care Can Help

While icing, painkillers and neck braces can help treat the effects of whiplash, the pain is oftentimes too intense to bear. When this happens, know that the pain-management experts at Total Pain Care are readily available to help.

We’ll evaluate your injury to determine which treatment will be most beneficial. Don’t let whiplash become a bigger problem for you or your loved ones. Contact any one of our New Jersey locations for more information today.

Know the Causes: Back Pain During Pregnancy – Part 2

There’s no denying that a pregnancy can be one of the most joyful experiences in your life, but the back aches it can bring can put a serious damper on your mood on any given day. We previously brought you important information regarding the common causes behind pregnancy-related back pain. Now, the specialists at Total Pain Care have even more of the information you need.

Say goodbye to your pain. Complete your FREE pain assessment with us today.

pregnancy aches and painsChanges in Posture

A pregnancy will inevitably change the way your body functions. One of the most common changes you may begin to notice is the shift in your center of gravity. This change generally means your posture and movements will gradually begin to adjust to the weight of your child. Unfortunately, this shift can give way to debilitating back pain.

Hormonal Alterations

As you wait for your baby’s birth, your body will begin to prepare for the birthing process. Relaxin, a hormone made by the body, is produced to relax the ligaments and joints in your pelvic area. However, this hormone can come with a major drawback. The hormone’s qualities that allow your pelvic area to prepare can consequently loosen the ligaments that support the spine. This, in turn, can lead to instability of the spine and pain in the back.

You Are Our Priority

A pregnancy can be the most important and meaningful moment in your life, but you shouldn’t suffer due to back pain. At Total Pain Care, we want to help you enjoy your baby’s growth and birth without having to worry about your backaches. If you’re ready to make a change in your life, our pain management experts are here to make a difference.

We’ll evaluate your pain to pinpoint its exact location and treat it with the procedure that best fits your needs. Don’t let your pain take over your life. Contact any one of our New Jersey locations for more information.


Knowing the Causes: Back Pain During Pregnancy – Part 1

back pain during pregnancyA pregnancy can be one of the happiest moments in life. There’s nothing quite like having the company of your baby while watching and feeling him/her grow and develop in your belly.

Unfortunately, a pregnancy can often come with one nagging trouble: back pain. To better understand and do away with back pain due to pregnancy, it’s important to know what exactly causes it. The pain-management experts at Total Pain Care have all the information you need.

Don’t put up with your aches. Complete your FREE pain assessment today.

Weight Gain

A healthy pregnancy usually means weight gain with most women generally gaining anywhere from 25 to 35 pounds. While this means your baby is growing healthily, it also means your spine has a bit more to support. This newfound weight can often put stress on the lower back. Additionally, the baby’s development leads to pressure on the blood vessels and nerves in the surrounding area.

Stressful Periods

Unfortunately, pregnancies can come with their fair share of stress. From worrying about leaving your job to worrying about the baby’s health, you might find that this stress can have a strong effect on your body. Emotional stress is known to cause tension on the back’s muscles. This often leads to unbearable back pain and debilitating spasms.

Growing Pains

Your body has to make room for your developing baby, which is often one of the main reasons behind back pain. As your baby develops, two parallel muscles are separated by your expanding uterus. These muscles, which run from the pubic bone to your rib cage, separate down the center seam and often worsen any back pain you might already have.

Total Pain Care is Here

If you feel like your pregnancy-related back pain is getting out of control, don’t hesitate to contact Total Pain Care in New Jersey. Our pain-management specialists will help you find the relief you’re looking for while prioritizing your baby’s safety. Stay tuned for the second part of our series where we’ll discuss more common causes behind back pain during pregnancies.


How Does Your Sleeping Position Relate to Pain?

sleep positions that can cause painYour days can be long and extremely tiring, so the last thing you think about when finally hitting the hay is your sleeping position. However, your body’s sleeping position can have a big effect on your shoulders, back and neck. So, what happens when you sleep on your back or side? What are some tips to follow to wake up without pain? The pain-management specialists of Total Pain Care are ready to answer your questions.

Complete your FREE pain assessment and make your way to a pain-free life today.

Your Position Matters

Many people sleep on their backs, but this position can lead to excessive back arching, which can potentially put a lot of pressure on the spine. Bending your knees slightly upward – with the help of a few pillows – can help avoid this problem.

Sleeping on your side helps keep your spine aligned, but there are still a few things to do before making this position your preferred way to sleep. Curling up too much can lead to nagging back pain, so try to avoid this as much as possible. Additionally, remember that putting a pillow between your knees can keep your spine and pelvis in even better alignment.

Positions for Shoulder and Neck Pain

If you’ve been putting up with annoying shoulder pain throughout the day, you’ll want a sleeping position with the best comfort. Lying directly on a tender shoulder can be excruciating, but rotating it slightly forward or back, while supporting it with additional pillows, can help you keep a comfortable position through the night.

If your neck pain has not subsided before going to bed, placing a small rolled up towel underneath the neck can give it plenty of support. If you’re worried the towel might move around during the night, place it underneath the pillowcase where it will remain while you sleep.

Pain-Management You Can Count On

There are times when, no matter what you try, pain will just not disappear. This could be the sign of something a bit more serious, but you don’t have to worry. The pain-management specialists at Total Pain Care are here to provide the most complete and professional treatments around.

We’ll pinpoint the exact location of your pain and create a custom plan of action that moves at the pace you desire. Don’t wait any longer. Contact one of our locations in New Jersey today for more information.