Stop Avoiding What You Love: A Better Way to Treat Pain in Dover, NH

Have you ever been told:

• “Stop running, it’s bad for your knees.”

• “Don’t lift weights, it will hurt your back.”

• “Avoid that movement if it causes pain.”

At first, this sounds helpful. But let’s be honest, if you keep stopping everything that hurts, where does it end?

Do you stop exercising?

Stop gardening?

Stop playing with your kids?

Stop doing the things you love?

That’s not a real solution. That’s just shrinking your life.

There Has to Be a Better Way To Treat Pain

At 603 PT & Wellness in Dover, NH, we see this all the time, especially with adults 35+ going through perimenopause and menopause.

Your body is changing:

• Hormones shift

• Recovery takes longer

• Joints and tendons feel different

• Bone health becomes more important

But that does NOT mean you should stop being active.

Pain is not a stop sign. It’s a signal.

Instead of asking:👉 “What should I stop doing?”

We ask:👉 “Why does this hurt, and how can we fix it?”

The Problem With “Just Stop Doing It”

If stopping worked, you’d already feel better.

But what actually happens?

• Muscles get weaker

• Bones lose strength

• Confidence drops

• Pain often comes back anyway

Avoiding movement can make things worse over time, especially during menopause when bone health and strength really matter.

Your body needs movement to stay strong.

Let’s Get to the Root Cause

Most pain we treat is mechanical pain. That means it comes from:

• How you move

• How you load your body

• Strength or mobility limits

Good news: this type of pain is VERY treatable.

Instead of removing activities, we:

• Adjust how you do them

• Build strength where you need it

• Improve mobility and control

• Gradually return you to what you love

You don’t need less activity, you need the right activity.

Simple Things You Can Do at Home

You don’t have to wait to start feeling better. Try these simple tips:

1. Use a Lumbar Roll When Sitting

Sitting a lot? This is a game changer.

A lumbar roll (or even a small towel) supports your lower back.

How to use it:

• Place it at your low back when sitting

• Sit tall, not slouched

• Use it at your desk or in the car

This can reduce back pain and help your posture without forcing it.

2. Keep Moving (Even If It’s Not Perfect)

Movement is medicine.

If something hurts:

• Don’t stop completely

• Modify it

• Reduce intensity or time

Example:

Instead of quitting walks → walk shorter distances

Instead of stopping strength training → use lighter weights

3. Add Strength Training (2–3x/week)

This is HUGE for:

• Bone health

• Joint support

• Hormone balance

• Injury prevention

Even foundational bodyweight exercises help:

• Squats

• Step-ups

• Wall push-ups

4. Use the “24-Hour Rule”

It’s okay if movement causes mild discomfort during exercise.

But:

• Pain should be gone within 20-30 minutes of activity

• If it frequently lasts 24 hours it will likely become inflammed

• It should not get worse each time

  
  

If it does, adjust, not avoid.

A New Standard of Care

Physical therapy should not just help you after injury.

It should help you:

• Stay active

• Prevent setbacks

• Build strength for life

• Feel confident in your body again

We don’t just want you out of pain… we want you to be thriving.

You Don’t Have to Sit on the Sidelines

Being told to stop everything isn’t a long-term plan.

You deserve better care.

You deserve answers.

You deserve to stay active.

Local Care You Can Trust

At 603 PT & Wellness in Dover, NH, we work with adults throughout the Seacoast region who want to stay active and strong as they age. Many of our patients come from nearby communities including:

Dover

Portsmouth

Durham

Somersworth

Rochester

Exeter

Greenland

Newmarket