Coronavirus Quarantine: 3 Simple Steps to Alleviate Your Back, Neck, Hip, Shoulder & Knee Pain in Just 10 Minutes a Day

These Three Simple Steps Will Alleviate Your Back, Neck, Hip, Shoulder and Knee Pain in Just 10 Minutes a Day

Today we’re going to share three simple things you need to know to alleviate your back, neck, hip, shoulder and knee pain (or any condition) in just 10 minutes a day.

These are not magic exercises that are going to help everyone. These 3 important steps will help everyone move better, feel better, get stronger, and continue staying active during the Coronavirus Quarantine.

These simple strategies we outline below will allow for your immune system to be even healthier so you can continue to stay active and even fight the virus if you need to!

A Quick History About Why This is Important

If you don’t know me, my name is Dr. Aaron LeBauer and I’m on a mission to save 100 million people from unnecessary surgery. I’m the owner of LeBauer Physical Therapy in Greensboro, NC where we help active people stay fit, healthy and mobile without pain meds, injections or surgery.

Over the last 20 years, too many people have said to me, “Dr. LeBauer, I wish I came to see you first,” or, “Dr. LeBauer, I saw all these other providers and you’re the first person who touched me where I hurt.”

I’ve personally treated too many people to count who’ve been given the wrong information about their body and condition, even by healthcare providers. Many have regretted having surgery. I have even known people in the medical community who have passed away during orthopedic surgery.

You are not your diagnosis or your MRI

It doesn’t matter if other people have told you:

“The older you get, the more you’re going to hurt.”

“You can never lift more than 35 pounds ever again.”

“You’ve got the worst spine I’ve ever seen!”

“You’ve got an injury; it’s going to be with you for your life.”

Often this is said to help, but in truth it actually hurts.

Three simple pain relief strategies you need to use during the Coronavirus Quarantine

Right now, the Coronavirus has you stuck and home and you won’t find these scrolling social media. 😉

#1: I can feel better and be stronger even as I get older if I focus on the quality of my movement (not just the quantity) and improve my weaknesses…

For example, you don’t need to work out eight days a week for five hours a day unless you really want to. ?

If you are at home with extra time (or maybe even less time than before), your #1 focus should be on improving the quality of your movement. What that means is that you should work on something you are not as good at. It could be your single-leg balance, squatting or core stability.

When you know exactly where the problem is, you can fix it. I can’t fix it for you; I can help you identify it. If I know exactly what’s wrong and where the problem is, I can give you the exact tools and corrective exercises to fix it yourself at home.

You should not be doing just the same things over and over again, even if you have been to physical therapy in the past. After a while, your body accommodates to the movement and you need newer movements. You need updated exercises that stimulate your body to grow and adapt. After time, your problem no longer needs to be fixed; your movement needs to be optimized.

That’s why as I get older (I’m now 46!), I feel even better and stronger. My neck no longer keeps me from working out and my shoulders no longer feel like they need to be pressed on daily.

Coronavirus Quarantine Pain Fix aaron

#2: I can do this in less than 10 minutes a day, and I only need to do a few of the correct exercises to make it work. Mobility + strength + knowledge = pain-free.

You’re busy. You maybe even have less time now than before. You can go around and try a bunch of different exercises (that probably won’t work) that you looked up on Google, saw on Instagram or found on YouTube, but you’re too busy with your work, family or finding time to work out, so why would you want to waste your time “seeing if it works”?

We see dozens of people every month that have been to see someone else–maybe even tried “physical therapy” before and don’t feel any better–because they were only treated for their “back pain” and did not learn exactly where the problem is. This is because often the problem is not where you hurt. You hurt in the body part that’s doing the extra work to compensate.

To clarify, when we work with our patients, getting them to a pain-free state is not the #1 goal.

The primary goal for our patients is to get them back to the important activities that they are missing out on because of their pain, injury or symptoms they are experiencing.

Pain is Complex

Pain does not always mean that there is damage present. The greater your perception of a threat (stress), the greater your experience of pain. This is why stress in your environment (and the world) can contribute to an increase in pain you feel (i.e.: during a global pandemic, there is more stress).

Coronavirus Quarantine Pain Physical Therapy Greensboro

Cortisol is the stress hormone, which our body is supposed to produce. One of the ways our body signals us to pay attention is with pain. Experiencing pain, even if it’s intense, doesn’t always mean something’s damaged, permanently broken or that it will be that way forever.

Did you know…Over 70% of people in their 20s have disk bulges but do not have pain?!

Even healthy people have positive findings on their MRI, but it does not mean that they need surgery or that it is the cause of their pain.

If you are having pain, don’t panic. It can make it feel worse. Just give me a call! 😀

Massage & Mobility Isn’t Enough

Mobility, stretching, and massage—they can all feel good and produce Endorphins that reduce Cortisol levels. I love getting a massage. However, mobility and massage are just not enough to fix the problem for good. Once you gain a new range of motion, you then need to re-train the area how to move and move well. Then you need to re-load it with a heavy weight.

Your body is made to lift heavy things. You should be working on not just your quality of movement and mobility, but also your body’s tolerance movement and load.

For instance, when I am going to work on my back with a roller, I will do that for maybe 3-5 minutes max, and then I’ll do a specific corrective exercise prescribed by my physical therapist (yes, I too see a physical therapist!) that teaches my back how to be strong through that same range of motion I just gained. Then I’ll go lift something heavy like my kettlebells, suitcase or one of my kids!

#3: We don’t have to guess where the problem is or which exercises to prescribe when we use a Total Body Diagnostic system.

We hate wasting our patient’s time and money on X-Rays or MRIs when they are often unnecessary.

You don’t need an X-Ray or an MRI to know what’s going on with your body when it hurts. Clearly, if something is broken, bleeding profusely or you’re unconscious, you should be going to urgent care or the ER.

However, if something hurts or you have pain, even if you sprained an ankle or tweaked something during a game, run or lift (even if it swells up and looks black and blue) the best thing to do is be seen by a Doctor of Physical Therapy who uses a Total Body Diagnostic exam to identify the problem and how to fix it.

We know where your problem is by analyzing the way you move, using specific tests and talking to you about what happened and what you feel.

When we take the time to talk to you about your injury and use a Total Body Diagnostic system, we will know exactly what’s going on and how we can help. If we need to get an X-Ray or MRI or get a medical opinion, we’ll know exactly where to send you.

Coronavirus quarantine pain free fix Kaitlin

We give all our patients the right tool for the job!

Injections are Not Diagnostic

Injections are not the quick fix that everyone wants (or needs)!

I’ve heard so many patients tell me they were told “Let’s just inject this to see if it works.”

Well, there are some serious risks with injections. If you have too many cortisone injections, it damages your cartilage, tissues and joints. There is also a risk for infection.

The purpose of a cortisone injection is to decrease inflammation, but inflammation is not always a direct cause of pain. Inflammation actually helps your body heal and is a necessary component of life. Unfortunately we hear from too many people we see in our clinic that the injection they received “didn’t help” or “only worked for a little bit.” Clearly for these patients, the “inflammation” that was thought to be the cause their pain was not why they were hurting.

Surgery is NEVER Routine (for you)

Over the last 20 years, too many people have told me that their surgeon told them “It’s just a routine surgery.”

I can tell you this with absolute certainty: Surgery is NOT Routine for YOUR Body.

Surgery should only be “routine” for the surgeon. If you need to have surgery, you want it to be routine for your surgeon!

Any surgery or hospitalization is not routine for you, your body, your family member or loved one. Your body takes a minimum of six weeks to heal after any surgery… and you still need to spend quality time doing your rehab after the surgery. Sometimes it’s 3 months. Sometimes it’s 12! Why don’t we cut to the chase, stop wasting your time and start with physical therapy 1st because more often than not, you won’t need to get the risky surgery.

You have to measure the risk vs. the reward. Right now, does the risk of getting or spreading the Coronavirus worth what you’ll learn going to a busy hospital to get a X-Ray, MRI, injection or surgery?

See a Physical Therapist First when you hurt, tweak something, get injured or have pain

Here is what just one of our patients said who started with our Free Total Body Diagnostic Exam:

Coronavirus Quarantine Pain Injury Fix Mary

Mary had back pain in the morning. She was trying to fix it on her own and her attempts to fix it herself doing yoga were not having lasting results. She’s a yoga teacher, so the more yoga she did only irritated her back more. After our initial consultation, we were able to quickly diagnose the actual source of her problem and give her a plan to resolve it.

We haven’t seen her in years, which is a good thing. I want you to see us and then never see you again, lol! That’s our goal and we’ll give you the right tools to do the job.

I want you to know that anything is possible. Even if you’ve had pain for years and tried everything you can find, there is still a solution out there for you. All “physical therapy” is not the same. There are many different types of therapy and you should do everything in your power to find the right fit. Saying “physical therapy doesn’t work” is something we hear too often. It’s like having a bad experience at your favorite restaurant and saying to your friend, “Well, I ate at ‘restaurant’ and I didn’t like it. I’m never eating at ‘restaurant’ again.”

Everyone’s life experience is unique and the circumstances relating to your injury and pain are unique

If you don’t have pain or an injury right now, that’s awesome! But to make the most of your Coronavirus Quarantine, right now is the best time for you to figure out how your body can move even better, to ensure your long-term health and performance goals.

These are the three most relevant and simple concepts every person who’s been forced to stay at home during the Quarantine needs to know about fixing their back, neck, hip, shoulder and knee pain, all in just 10 minutes a day. There is no one exercise we can teach you to fix what’s going on because everyone and every body is unique.

To learn more about how to stay fit, healthy and mobile, and be as physically active as possible, you need to attend the FREE Workshop we did recently for our patients on how to fix your pain! Be sure to register at the link below. (It’s FREE!)

About The Author

Aaron LeBauer

Dr. Aaron LeBauer is a Doctor of Physical Therapy and Business Coach to 1,000's of healthcare entrepreneurs. He owns LeBauer Physical Therapy, LLC, with his wife Andra, in Greensboro, N.C. He has been helping active people stay fit, active, healthy and recover from injuries without needing more pain medications, injections or surgery since 1999.

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