Becoming Pain-Free: Jennifer Spencer Of Magic City Physical Therapy On How to Alleviate Chronic Pain
An interview with Maria Angelova
Drink more water: Dehydration can increase muscle and joint pain, slow the rate of healing, and increase the risk of injury. A general rule of thumb is to aim for 50% of your body weight in fluid ounces of liquid per day, most of this being plain water.
So many people suffer from chronic pain. Often people believe that they have tried everything, and that there is no real hope for them to live pain-free. What are some things these individuals can do, to help reduce or even eliminate their pain? In this interview series, called “Becoming Pain-Free: How to Alleviate Chronic Pain” we are talking to medical professionals, pain management specialists and authors who can share their insights and strategies about how to alleviate chronic pain. As a part of this series we had the pleasure of interviewing Dr. Jennifer Spencer.
Dr. Jennifer Spencer, PT, DPT, CLT, OCS is the founder and CEO of Magic City Physical Therapy, a niche clinic in Birmingham, AL, primarily focused on treating Pelvic Health & Lymphedema. She is residency-trained and Board Certified in Orthopedics, a Certified Lymphedema Therapist and Certified Dry Needling Practitioner. She has completed advanced training through the American Physical Therapy Association (APTA) Academy of Pelvic Health in treating various pelvic floor disorders in both men and women.
Thank you so much for joining us in this interview series! Before we dive in, our readers would love to “get to know you” better. Can you share your “backstory” with us?
Jennifer grew up in the Birmingham, AL, area and now lives in Hoover, AL, with her husband, Scott. They have two young children and two retired Greyhounds. Jennifer is an avid runner and health enthusiast. She has run over 15 marathons including the Boston Marathon twice. She also enjoys reading, cooking, and traveling. Her favorite places she’s been are Krakow, Poland, and Bruges, Belgium.
It has been said that our mistakes can be our greatest teachers. Can you share a story about a mistake you made when you were first starting? Can you tell us what lesson you learned from that?
Being a Physical Therapist requires a commitment to lifelong learning. Our field is based on research, and research is always evolving. I cannot recall a specific mistake, but I think back to prior patients who I could have implemented newer techniques to further help them meet their goals.
When it comes to health and wellness, how is the work you are doing helping to make a bigger impact in the world?
By providing one-on-one, specialized care, I enjoy helping my patients achieve the highest quality of life possible and reach goals they find meaningful. Traditional healthcare models unfortunately minimize one-on-one time with clients; because I’m able to to have purposeful, one-on-one sessions with my clients, results are seen more quickly.
Let’s jump to the main focus of this series. For the benefit of our readers, can you please tell us why you are an authority on the subject of chronic pain?
Physical Therapists are experts on the musculoskeletal system. We treat individuals with chronic pain on a regular basis. Chronic pain affects each person differently and is purely subjective. Physical therapists work with chronic pain patients to decrease their pain and improve their activity to the highest possible levels.
Can you please share with us a few of the most common causes of chronic pain?
Pain is a condition that occurs when the brain concludes there is a threat to a person’s well-being based on the many signals it receives from the body; signals from the “injured” body part are perceived in the brain. This condition can and often occurs independently of any actual body tissue damage (due to injury or illness). Chronic pain is pain that has persisted beyond twelve weeks. Brain changes take place in the presence of chronic pain; the brain starts to detect danger more easily and a sensitivity develops with pain signals. With chronic pain, pain perception and hypersensitivity can persist even after physical tissues have healed.
There are many different types of pain that people struggle with. Which specific form of pain would you like to focus on in this interview? Why that one? Chronic pain
Chronic pain can be difficult to treat as a Physical Therapist because it is purely subjective. Recent research shows that knowledge on how pain works and why it is happening can help to reduce the growing fear about symptoms. Physical Therapists should spend time teaching each client about why they have pain, pain behavior, and interventions they can do to minimize pain.
Here is the main question of our interview. Can you share your top five “lifestyle tweaks” that you believe will help support people’s journey toward becoming pain-free? Please give an example or story for each.
1 . Exercise & movement: Your brain moves your body, so exercise is output coming from your brain. When you can move with little or no pain, you are reinforcing to your brain that the movement is not going to hurt. This positive feedback allows you to move more with less pain. While you are getting stronger and improving mobility, you are also training your nervous system to trust that the movement is safe.
2 . Improved sleep habits: Adequate sleep is vital to our health! Good sleep improves brain function, keeps emotions in check, and helps prevent disease. Pain and sleep both affect each other: pain can disrupt sleep, and disturbed sleep decreases pain thresholds. Some tips for improving sleep include being consistent with your bedtime, keeping your room cool and dark, not watching your phone or TV at least 30 minutes prior to sleep, getting 5–10 minutes of morning sunlight, getting daytime exercise, and eliminating afternoon and evening caffeine.
3 . Drink more water: Dehydration can increase muscle and joint pain, slow the rate of healing, and increase the risk of injury. A general rule of thumb is to aim for 50% of your body weight in fluid ounces of liquid per day, most of this being plain water.
4 . Eat less inflammatory foods: An unhealthy diet can increase inflammation in the body and contribute to chronic pain. Additionally, excess weight from eating an unhealthy diet will contribute to increased joint degeneration. For those looking to start eating healthier and fighting inflammation, I recommend the The Mediterranean Diet which emphasizes fruits, vegetables, fish, whole grains, and healthy fats such as olive oil.
5 . Improved stress management: Stress can lead to increased muscle tension, abnormal posture, pain, and abnormal bowel and bladder symptoms. Magnesium supplementation is one way to assist with stress management; magnesium can assist with muscle recovery and function, headache reduction, improved bowel motility, and improved quality of sleep. Catching sunlight is a great way to reduce stress; sunlight can improve the body’s ability to produce seratonin. Other ways to reduce stress include taking deep breaths, meditation or self reflection, and going on a walk.
If you could start a movement that would bring the most amount of wellness to the most amount of people, what would that be?
In my practice I try to provide expert, holistic care. I practice what I preach and set a good example in fitness, nutrition, and overall health. I hope to continue to grow my practice to continue to reach as many people as possible.
What is the best way for our readers to further follow your work online?
Follow me on Instagram @magiccitypt
Thank you for these really excellent insights, and we greatly appreciate the time you spent with this. We wish you continued success.
About The Interviewer: Maria Angelova, MBA is a disruptor, author, motivational speaker, body-mind expert, Pilates teacher and founder and CEO of Rebellious Intl. As a disruptor, Maria is on a mission to change the face of the wellness industry by shifting the self-care mindset for consumers and providers alike. As a mind-body coach, Maria’s superpower is alignment which helps clients create a strong body and a calm mind so they can live a life of freedom, happiness and fulfillment. Prior to founding Rebellious Intl, Maria was a Finance Director and a professional with 17+ years of progressive corporate experience in the Telecommunications, Finance, and Insurance industries. Born in Bulgaria, Maria moved to the United States in 1992. She graduated summa cum laude from both Georgia State University (MBA, Finance) and the University of Georgia (BBA, Finance). Maria’s favorite job is being a mom. Maria enjoys learning, coaching, creating authentic connections, working out, Latin dancing, traveling, and spending time with her tribe. To contact Maria, email her at angelova@rebellious-intl.com. To schedule a free consultation, click here.
