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I know it seems obvious

But it's actually very common for people (patients AND providers) to completely overlook this when it comes to pain management and injury recovery

Although it's not always this simple

Typically, if you're a healthier human overall

And you look to modify or change certain lifestyle factors and circumstances that contribute to the issue it hand

It makes it a lot easier to actually "fix" the problem!

Not always simple

Not always easy

But don't miss the forest for the trees!
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🎯 If you need an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 𝗣𝗟𝗔𝗡 for your own training and/or rehab, tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲:

 https://forms.gle/iEKmVNRMrdyouLs39 

✅ I’ll perform a detailed assessment, put together an individualized program based on where you’re currently at and where you want to get to (your goals), and then coach you through the process of getting there
-----
📱 If you don’t need 1-on-1 coaching but need structure, join over 2800 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body

➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):

 https://my.playbookapp.io/caleb-burgess 
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 #paintips   #painmanagement   #injuryadvice   #fittips   #fitnesstips   #fitnessquotes   #fitnessadvice   #exercisetips   #physicaltherapy   #physiotherapy 

Rounding your back is inevitable

Your spine was designed to move in a variety of ways, including rounding/flexing

This allows you to do a variety of completely normal and safe movements in everyday life

Yes, it is true that many people struggle with back pain, and many times rounding/flexing of the back is a trigger that irritates symptoms further (with or without a herniated disc)

And yes, sometimes avoiding or modifying movements to limit rounding/flexing can be an effective strategy to reduce back pain

But, typically, doing this forever is detrimental to the overall health of your spine and keeps you sensitive to normal, daily movements

So slowly exposing yourself to previously painful movements, activities, exercises, and positions (including rounding) can actually be helpful for you to get back to living life more fully again

More fear of movement leads to more painful movement

It's a vicious cycle

If you're currently struggling with back pain and aren't sure how to move forward to overcome it, talk with a knowledgeable physical therapist to help

If you want my help specifically, tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲:

 https://forms.gle/iEKmVNRMrdyouLs39 

✅ I’ll perform a detailed assessment, put together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 𝗣𝗟𝗔𝗡 based on where you’re currently at and where you want to get to (your goals), and then coach you through the process of getting there
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 #lowbackexercises   #lowbackrehab   #lowbackpainrelief   #backpain   #backpainrelief   #herniateddisc   #discbulge 

Stop waiting until you have “free time” to start

It sounds logical

But when do you consistently have free time?

Most of you are busy MOST of the time

So starting when you're busy and sticking with it ensures that you'll keep it up

Because you've learned how to fit it into your NORMAL LIFE

Because, if you do this consistently for a few months, it will become a PART of your normal routine and schedule

It won't be a one-off thing that only happens when your life circumstances are “just right”

Because we all know that almost never happens
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🎯 If you need an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 𝗣𝗟𝗔𝗡 for your own training and/or rehab, tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲:

 https://forms.gle/iEKmVNRMrdyouLs39 

✅ I’ll perform a detailed assessment, put together an individualized program based on where you’re currently at and where you want to get to (your goals), and then coach you through the process of getting there
-----
📱 If you don’t need 1-on-1 coaching but need structure, join over 2800 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body

➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):

 https://my.playbookapp.io/caleb-burgess 
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 #fitnessmotivation   #fitnessadvice   #fittips   #fitnesstips   #healthadvice   #personaltraining   #fitnessquotes   #exercisemotivation 

🛑 Stop...

🛑 STOP blaming a position

🛑 STOP blaming anatomical variance

🛑 STOP blaming alignment

✅ START understanding that ANY position can become uncomfortable if you spend TOO MUCH TIME in that position without changing positions or taking breaks to move!

💯 Once you understand this you'll stop fearing positions and wasting time endlessly searching for the "perfect posture" to "fix" your pain and understand how much more control over your pain and your body you actually have!

🎯 Helpful reminders:

✅ You're allowed to slouch

✅ You're allowed to sit on your wallet

✅ You're allowed to look down at your phone and read this post

✅ You're allowed to adopt any position you want

🚨 Just remember that our bodies don't like to be stuck in the same position for hours and hours at a time, so changing them or taking a "movement break" before things get sore, achy, or painful can go a long way!
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🎯 If you need an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 𝗣𝗟𝗔𝗡 for your own training and/or rehab, tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲:

 https://forms.gle/iEKmVNRMrdyouLs39 

✅ I’ll perform a detailed assessment, put together an individualized program based on where you’re currently at and where you want to get to (your goals), and then coach you through the process of getting there
-----
📱 If you don’t need 1-on-1 coaching but need structure, join over 2800 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body

➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):

 https://my.playbookapp.io/caleb-burgess 
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 #posturecorrection   #anteriorpelvictilt   #forwardheadposture   #kyphosis   #roundedshoulders 

Too many people fall into this trap 

And I see it all the time as a physical therapist and trainer

This is not at all to guilt anybody, but to talk about the harsh reality of what often happens when you don't take care of yourself for too long

Every time I work with patients or clients who have neglected their health their entire life, and then aren't able to enjoy or do all the things they've been looking forward to when they have “more time”, it breaks my heart

And yes, it's important to acknowledge that many people have to push their body to the limit for years on end in order to support a family, which doesn't always coincide with healthy habits, stress management, or prioritizing physical and mental health

Life isn't easy

And a lot of it is outside of your control

But even with that being said, even if your situation isn't ideal, doing what you can do prioritize your health in the ways that you can control, even if that is tough to come by, is worth the effort!

In the present...

But also in the future, when it will argueably matter more to you

If this hits you hard…good

It's never too late to start making a change 💪🏼
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🎯 If you need an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 𝗣𝗟𝗔𝗡 for your own training and/or rehab, tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲:

 https://forms.gle/iEKmVNRMrdyouLs39 

✅ I’ll perform a detailed assessment, put together an individualized program based on where you’re currently at and where you want to get to (your goals), and then coach you through the process of getting there
-----
📱 If you don’t need 1-on-1 coaching but need structure, join over 2800 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body

➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):

 https://my.playbookapp.io/caleb-burgess 
-----
 #fitnessadvice   #fittips   #fitnessmotivation   #exercisemotivation   #fitquotes   #fitnessquotes 

Stop sabotaging your health and fitness

It’s OKAY not to be perfect

It’s okay to do “unhealthy” things from time to time

Whether you planned to or not

But too many of you take small “setbacks” and turn them into bigger ones because you feel that you are “failing” if you’re not perfect

Nobody is perfect

And if they look like they are, it’s either for show or because they live a lifestyle that is unsustainable for you and the other 99.9% of people on the planet

So be okay with imperfection

But be persistent

If the MAJORITY of your time is spent practicing healthy habits (fitness, nutrition, sleep, healthy relationships, etc)

And you do this for YEARS

One day you’ll look back and see that you are a COMPLETELY DIFFERENT PERSON

But you won’t get there if you aren’t realistic with yourself

Keep showing up

No matter what
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🎯 If you need an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 𝗣𝗟𝗔𝗡 for your own training and/or rehab, tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲:

 https://forms.gle/iEKmVNRMrdyouLs39 

✅ I’ll perform a detailed assessment, put together an individualized program based on where you’re currently at and where you want to get to (your goals), and then coach you through the process of getting there
-----
📱 If you don’t need 1-on-1 coaching but need structure, join over 2800 others in my app, which includes 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 guided mobility, strength and stability routines within 𝟮𝟱 categorized sections covering the whole body

➡️ Tap below to get full access to my app 𝗙𝗥𝗘𝗘 for your first 𝟳 𝗗𝗔𝗬𝗦 and then $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month):

 https://my.playbookapp.io/caleb-burgess 
-----
 #fitnesstips   #fitnessmotivation   #exercisemotivation   #exercisetips   #fitquotes    #fitnessadvice   #fitnessquotes 

Not so fast 🔄😎

One of the best parts of my job is helping people realize that they’re not a broken as they think or have been told

Your body is more resilient and capable than you’ve been led to believe!

I’d love to hear your recovery story below so that you can motivate others who might be struggling 🙂 ⬇️
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✅ If you’re looking for help for your own training and/or rehab:

Tap below to fill out the application form to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲:

 https://forms.gle/iEKmVNRMrdyouLs39 

📍 If you’re a good fit and I have the availability, I’ll perform a detailed exam, put together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 program based on where you’re currently at and where you want to get to (your goals), and then I’ll coach you through the process of getting there
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 #physicaltherapy   #physiotherapy   #physiomemes   #injuryrehab   #injuryrecovery 

As a physical therapist for almost 10 years and a trainer for over 15, I can tell you that the majority of people don’t really “like” to exercise

At least initially

Which I completely understand

To push and challenge your body consistently is difficult

It’s not fun or enjoyable for a lot of people, so it’s tough to get started and to stick with

And the results that people want to achieve usually happen much more gradually/slowly than people expect, which also makes it tough to stay consistent with

But if you DO stick with it

If you DO keep putting in the work

And you start to realize how much better it makes you feel…

Both physically AND mentally

And you see how your quality of life improves

It makes it much easier to make it a priority and to do what you need to do to fit into your life every week

I’ve worked with countless people who’ve become “addicted” to exercise, not because they actually enjoy the PROCESS of exercising

But because they are addicted to the EFFECTS and the RESULTS that exercising regularly brings along with it

Of course, if you enjoy the process (which can happen over time, even if you don’t enjoy it now), that makes it a lot easier to continue

But just know that if you’re struggling to stay consistent because the process of exercising isn’t enjoyable to you, THAT IS OKAY

You’re not alone

But I PROMISE you, once you start to realize how amazing regular exercise makes you FEEL and how it improves your life

You won’t want to stop

Hope this helps you get started and stick with it!

And if you know someone who needs to see/read this, please share it with them 🙏🏻

🎯 If you need help putting together a 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹𝗶𝘇𝗲𝗱 training plan that fits your needs, goals, and lifestyle, tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲:

 https://forms.gle/iEKmVNRMrdyouLs39 

 #fitnessmotivation   #fitnessadvice   #fittips   #fitnesstips   #healthadvice   #personaltraining   #fitnessquotes   #exercisemotivation 

Love this, champ 🙏🏼 @alexvolkanovski

If you're struggling right now, remember...

The bad days you're going through now will create the story that one day you can tell yourself you overcame
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 #fitnessmotivation   #fitnessadvice   #fittips   #fitnesstips   #healthadvice   #personaltraining   #fitnessquotes   #exercisemotivation 

Let’s just stick with “Evaluate and Treat” doc, thanks 🙏🏼 

To be fair, this happens less and less often (especially with docs that are up to date and truly know what we do) 

And I have nothing against using modalities for pain management (except ultrasound 🥴) 

But as PTs (physical therapists), we do A LOT more than this, thank you 😎 

Much respect to all of you amazing PTs out there helping your patients get better and achieve more than they ever thought possible! 👏🏼
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🎯 If you need help with your own fitness and/or rehab journey, tap below to fill out my application form to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲 (I’ll respond within 48 hours): 

 https://forms.gle/iEKmVNRMrdyouLs39  

✅ I’ll perform a detailed assessment, put together an individualized program based on where you’re currently at and where you want to get to (your goals), and then coach you through the process of getting there
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 #physicaltherapy   #physiotherapy   #physiomemes   #injuryrehab   #injuryrecovery