Simple tips to reduce low back pain

Uncategorized Feb 25, 2021

Want some just some of the easy tips to help reduce or avoid low back pain. 

Here are some of the changes you can expect when you try this easy modifictions: e see the tips below to easy and instantly implement into your daily life

  • Improve balance and movement with walking
  • Better pressure management to decrease areas of compression
  • Feel less pain when you wake in the morning
  • Bend and lift without discomfort
  • Feel more comfort when sitting for longer periods of time
  • Decrease risk for serious injury
  • Sleep better
  • Improve exercise performance
  • Improved ability to take a deep breath AND improved breathing with activity
  • Potential for a lower respiratory rate and heart rate with exercise
  • Calm throughout your overall system
  • Improved movement variability in the ribcage, spine and pelvis 
  • Better sleep
  • Decrease stress

These tips come from years of education and experience helping active people improve their ability to move and also rehab from injury; allowing them to continue...

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What to do about knee pain...

Uncategorized Feb 25, 2021
Do you suffer from the annoying knee pain. Pain with running, walking inclines, doing stairs, squatting or pain at night?  Try this simple tips to help manage your knee pain and get back to doing what you love. 
1. Good shoes are your easiest asset
I tell my clients that good shoes can often solve 80% of any pain issue.  Good shoes can support your foot from rolling too far in or out, help your brain sense what your foot is doing when it hits the ground, and help with full body positioning and posture.  Current footwear trends like minimalist shoes, flip-flops, sandals and heels do not give the body the support or the input to the brain that it needs to help you maintain a safe and functional posture. These shoes are okay for special occasions or short durations, but good shoes should be a staple in your closet. Good shoes help with joint pain, alignment issues, balance, proprioception and performance. See the link below for an annually updated shoe list...
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Feeling Restless at Night?

Uncategorized Feb 25, 2021

Do you know that good sleep is probably one of the single most important things to your overall health?  The average adult needs 7-8 hours restful sleep, teen 8-10, and school age children anywhere from 10-14 hours of sleep. The younger the person, the more restful sleep they need. 

Good sleep leads to many great things:

  • Sharper Brain
  • Heart Health
  • Better mood balance
  • Improved Athletic Performance
  • Management of blood pressure
  • Decreased risk for diabetes
  • Balanced Metabolism
  • Better Immune Response
  • Improved Weight Management
  • Reduced Stress
  • Regeneration of proteins for muscle healing

Wow...that is a lot of amazing benefits from getting good sleep!  That being said, good sleep is often very hard to come by for many individuals (including myself).  Sleep is where we rebuild and reboot.  Our bodies need this time to recover from the environmental toxins we are exposed to daily, recover from stress, fatigue, and challenges of balancing busy but exciting...

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Do you suffer from neck pain? Here are some tips to rid of that of that annoying kink!

Uncategorized Feb 25, 2021

Hello AlignMend Family, 

Neck and upper shoulder pain are very common and affect about 50-70% of people at some point in their lives. Neck pain can come from a car wreck or other trauma, but 85% of the time it has a mechanical cause often due activities we do throughout the day, such as workstations, sleeping, watching tv, looking at our phones, exercise performance and other general life activities. 

The job of your neck may seem relatively simple. But when you think about it, your neck is carrying your head all day and night.  Your head is heavier than you might think (about the weight of a bowling ball) and is balanced on top of your neck (imagine a bowling ball resting on top of a 6” stick). If it starts to lean or be pulled in any direction for a period of time, your neck works very hard and it takes a lot of work to hold your head up!

Below is some good tips for neck health: 


  •  Breathe: Many of the muscles of your neck can be involved with...
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Are you really going left?

Uncategorized Feb 07, 2021

Postural habits we get into often cause us to get “stuck” in certain patterns or positions. These postural habits / positions are often driving us onto a right side, lateralizing us right, or causing our body to only drive in the right lane.


I have many clients that like to sit crisscross applesauce (including me). This bilateral end range of motion is not always the best choice. This sitting position is a modified sitting position to replace the desired need to sit criss cross apple sauce.



But when you compare the first picture to the second picture do you notice a difference?


You might will that even though I am sitting in a position to unload the right side with my legs, that my trunk is still lateralized or positioned over to the right.


This is the path of least resistance and a common compensatory movement that our body’s will continue to find even when we attempt to break this habit of overloading or compressing the right...

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True Confessions

Uncategorized Feb 06, 2021

Okay, so I wanted to share a true confession that made me giggle and think. While working out this morning, I was listening to “Hair Metal Radio”.  Yes, it is true. I grew up in the days of Hair Metal and I loved it.  Now, lets just say that maybe I was not the easiest kid to raise. That maybe unlike a lot of the individuals I follow on IG, I was not an super athlete or sports star. Maybe, I was a bit of a handful…making some not so smart decisions, challenging my parents, not where I was suppose to be all the time, and maybe, just maybe, was not the easiest child to raise.

The reason I even bring up this post is because of the picture and the song that was playing on the Hair Metal radio at the time.  I remember being a sophomore in high school when the “World Premier Video” of “18 and Life” by Skid Row was premiering on MTV.  Now I am aging myself again, but for those of you who don’t know, the World Premier...

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Does Your At Home Work Station Cause You Pain?

Uncategorized Feb 02, 2021

Hello AlignMend Family and Furture Clients,

Understanding the the last year has not only affected everyone personally but also professionally.  I wanted to share a document from the Postural Restoration Institute on ergonomic work stations ideas and good work station habits. 

Please Click Below for this Downloadable Document and let me know if you have any questions on set up or need further guidance with movement management or overall wellness.

Here's to work days with less pain,

In Health,

Paige, PT, PRC ,CSCS

Work Station Ergo by PRI




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Great Warm Up and Cool Down for Any Workout

Uncategorized Jan 30, 2021

Every day in my clinic and online I educate clients about the importance of breath, movement, interruption of patterns, good rest, nutrition, and giving yourself some grace when needed. Here are common questions from people about their home exercise programs:

  • How often do I do these exercises?
  • What time of day is best?
  • Should I do my other normal exercises?
  • How can I implement these into my everyday routine?

I usually tell my clients that if they are going to be doing any form of exercise, it is best to “reposition” after the activity so that they spend the rest of the day in a good position.  It is very unlikely that when doing higher level exercise that anyone will naturally “hold their position” for lack of better words. This is totally normal and totally okay! 

They often ask me what I do for my own routines.  I explain that my exercises vary. I am honest with them that I am not a “super athlete” like many of the very smart...

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AlignMend Physical Therapy is Moving to Ballard March 1, 2021

Uncategorized Jan 30, 2021

Hello AlignMend Family and Future Clients,

I am very excited to announce that AlignMend Physical Therapy is moving locations.  I am moving on March 1, 2021 from Eastlake Alliance Healing Arts to the Ballard Building at 2208 NW Market Street #307, Seattle, WA 98107, ready to see clients starting Monday March 1st.  This works space is bigger, allows complete privacy, and enables more scheduling flexibility to work more days a week so that I can offer more appointment times.  The building is secure and located above the Starbucks on the corner of Market and Leary.   

I want to give some tips about how this new space will work, parking options, access, communication of arrival, and scheduling details.

Parking Options:  

  • Street parking is the cheapest and very easy right now. This would be at a typical metered rate. Parking on Market Street or any of the side streets around or across from the building has been very easy and convenient.
  • Chase Bank...
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Postural Restoration: Why I Practice this Amazing Scientific Practice of Physical Therapy

Uncategorized Sep 24, 2020

Hello everyone,

I want to talk a bit about Postural Restoration (PRI), the basics, what it entails and where it comes from. 

Ron Hruska Jr, MPA, PT opened The Postural Restoration Institute 20 years ago. Ron was in practice for almost 20 years prior to opening this amazing institute of education, so he has a wealth of experience.

The institute is precious to me both for its practices and location in (Lincoln, NE). Though I do consider Seattle my home, I was born and raised in the midwest - I am familiar and still feel comfort with the seasons, farmland, and wide open spaces of this part of our country.

I have been in PT for over 20 years. I have vast training in manual therapy, functional movement and exercise development. Postural Restoration is something I was introduced to back in 2015.  I had been suffering for 6 years with bilateral hip pain/back pain after the birth of my son Rowyn.  I had physical therapy, body work, chiropractic, acupunture, x-rays, MRI's, 4...

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