• Physical Therapy & Product Recommendations (PT is Available in Indiana Only, but See Products I Personally Use & Often Recommendations Below)

  • There is a distinct advantage in being evaluated by a Physical Therapist that is also a Somatic Experiencing Practitioner.  With some physical issues, it can be confusing to track down if they are arising due to a Mechanical (Musculoskeletal) vs. a Trauma/Emotional/Stress (Psychosomatic) origin.  A great example of how one physical condition could have two causes is tension stored in the neck and shoulders.  This could be due to stress or it could be due to a physical injury. 

    Although this is the place we may be most familiar with holding stress, this same mechanism of stress holding can apply to other parts of the body as well.  Many people hold stress in their jaw, back, and vocal cords just to name a few.

  • These pain patterns are as varied as we are unique and require individualized physical and emotional care.

    Sometimes strengthening and stretching exercises are sufficient in healing, but many times physical pain that may seem to be of mechanical origin is simply due to body inflammation.  This can show up as various joint pains, muscle tensions and knots as well as swelling which takes up additional space in tight quarters (such as around bulging discs in the spine).  Detoxing by switching to an anti-inflammatory diet can significantly reduce pain that may appear to be neural or musculoskeletal in nature by reducing swelling in the affected body parts.
     
    Physical interventions can sometimes also benefit emotional issues.  Manual therapy, for example, is not only effective for conditions of mechanical origin, but also effective for treating the fascia in the body.  Fascia can tighten up with our emotional states and with trauma.  As we release fascia, we can experience some corresponding emotional release.  Somatic Experiencing, however, would provide the largest emotional release and it can be the longest lasting.

  • Physical Therapy Services:

    Physical Therapy Evaluation/Exam (Outpatient Orthopedic)
    Therapeutic Exercise Program
    Electrical Stimulation (TENS)
    Neuromuscular Reeducation
    Biofeedback
    Red Light Therapy
    Ergonomic Consultations for home, office and vehicle
    Manual Therapy:
       Graston Technique
       Myofascial Release
       Trigger Point Release
       Manual Energy Technique
       Cupping (for Soft tissue mobilization)

  • Invest in You

    We've only got one body and it needs to last us a lifetime for us to carry out our purposes.  Due to the complex and overlapping causes of pain, it can be helpful to be evaluated with the discerning eye of someone who is trained in several different healing modalities.  Schedule an appointment on the online calendar to reserve your spot and then come into the office in-person. 

  • Physical Therapy Products I Personally Use & Often Recommend for General Injury Prevention, Posture & Ergonomic Support*

    *Please see a PT in person if you need medical help to personalize recommendations for you.  These are general recommendations, but may not apply to you.  This is not medical advice, but general education.  Use your discernment and seek medical attention if needed.

  • TUSH CUSH Car Cushion

    This is one of the best cushions I've ever found for the car. Because car seats force our knees higher than our hips, it reverses the inward curve in our low back and pushes the discs backwards, causing pain.

    Sitting in a car is the worse position for the back, so this cushion is wedge shaped to level out the height of the knees with the hips, allowing for our normal low back curve to be there and keeping the discs in the right place.

    This wedge also has a small hole in the back to further decompress any vertical pressure on the discs from sitting as well as the coccyx.  I've used this in my car for about 15 years (same cushion, it's durable) and have saved myself much neck, shoulder and back pain from driving as a result.

    This is only for use in a car where the seat pan is usually tipped back.  This will level the seat out like an indoor chair.  It may not be necessary in SUV's.

    Buy

  • OPTP Thoracic Lumbar Back Support

    This is great for supporting posture from slumping in the car at both the mid and low back. Because car seats are made so curved, slumping at the mid-back also reduces the inward curve of the low back, which pushes the low back discs out backwards. They are jelly like, so can easily move, so need consistent support.

    I've used this in my car for about 10 years (same cushion, it lasts a long time) and have relieved a forward head posture and mid-pack discomfort with driving as a result.  This one can also be used on indoor and outdoor chairs, unlike the Tush Cush wedge cushion.

    Buy

  • McKenzie Original Lumbar Roll

    This is one of my favorite lumbar supports for regular indoor chairs.  This is the original McKenzie roll.  It fits most smaller and medium size people.  If you're needing more support for a larger low back arch, the D model might be better for you.

    Buy

  • Lumbar Support -Airback for Travel

    I've had this one for about 7 years and it's really comfortable, especially if you're a bit on the smaller side. 

    The only disadvantage is that it doesn't have a strap.  However, it's great for travel on airplanes and overseas when in the car, since the other products wouldn't be as convenient to pack.  

    Buy

  • Lumbar Support -Gentle Curve

    This is a good option for people who need less of an arch supporting their backs.  It can be more comfortable, especially for people who are older.

    Buy

  • Neck Roll or Waist Support at Night

    This neck roll can be used for putting under your pillow case (at the bottom of your pillow) at night to support the arch in your neck. 

    It can also be used at your waist when sleeping on your side to not tweak the back. It's ok if it moves while sleeping, but at least you can start off in a supported position.  This is most useful for women since we have wider hips and our waists can therefore be in a subtle sidebend at night without support.  This can cause pressure at the low back and go up the spine and muscles.  I've used this for at least 5 years at my waist at night and can't imagine sleeping without it!

    Buy

  • Folding Treadmill

    I've had this treadmill for about a year or 2.  It's worked great and is so convenient to store under a bed or couch so that it's out of the way! 

    Especially in the winter, this is a great way to get some movement in to stay strong, get the lymphatics moving, give the discs in the back the movement they need and to keep muscle tone.  

    Buy

  • Infrared Mat

    I've had this model since January 2023.  It's been so helpful in the winter to stay warm, soothe my muscles as I do floor exercises on it or simply relaxation time as I treat myself with something that is good for my body.

    HealthyLine has many other great products you can check out as well.  You can also get 10% off with using both the coupon code "somatic10fs" along with the link here.

    *Please note this is not medical advice.  Check with your healthcare practitioner if these products are right for you before purchasing.

    Buy

  • Thera cane Massager

    I've had this for about 15 years and it helps gets trigger points that are hard to reach on the upper traps and upper back.  It gives you easy leverage to push down on the trigger points using the weight of your arms.

    Buy

  • Perfect Pushups for Wrist Protection

    I've had these for about 15 years.  The reason they are so great is because it reduces strain on your wrists as you do pushups. 

    This is because it allows you to twist on the way up and down to protect your wrists from the strain of your body weight so they can adjust accordingly.  They made pushups accessible to me due to a wrist issue.

    Buy

  • Foam Roller

    I've used this for about 15 years to roll my back on, to stretch the pec muscles and pull the shoulders backwards and to roll out the IT Band trigger points (the last one is not for the faint of heart!).

    I travel with a shortened version on trips, which I'll link below, and it always proves useful.  I hope it helps you too.

    Buy

  • Shortened Foam Roller

    Her are shorter Foam Roller options available at 12, 18, 24 & 36 inches in length.  These are great for travel.

    Buy

  • Tiger Tail Roller

    Here's another amazing option for travel as well as at home or work. 

    I've had this massage roller for about 15 years and love it for rolling out knots, especially at the IT Bands.

    Buy

  • Balance Board

    I love wobble boards for strengthening our balance in our ankles and legs overall. 

    This is crucial as we age for fall prevention. Plus using these is quite fun!

    This board is textured for a good grip.  For best non-slip option, wear shoes while using.

    Buy

  • Swiss ball

    Swiss balls or yoga balls can be great for sitting on to relieve back pressure or used for postural strengthening of the core and abdominals. 

    These are available in 45, 55, 65, 75 and 85cm sizes.  Most people pic the middle 3 sizes. 

    Basically, you want your hips and knees to be level when you sit on it.  You can research online what size to get based on your height.

    Buy

  • Resistance Cords

    I personally prefer resistance cords over therabands for strengthening and stabilization exercises.

    I love that these are graded by specific weights of resistance so you can track your progress.

    Buy

  • Theraband FlexBars

    FlexBars are a great way to improve grip strength and relieve tendonitis pain. 

    These come in 4 different resistance levels so you can track your progress.

    They are also useful in SE to squeeze when releasing anger, similar to how we use stress balls.  You can also squeeze and relax like progressive relaxation exercises for both the flexbar and stressballs.

    Buy

  • Ergonomic Evaluations for Individuals and Corporations

  • Preventative Ergonomics Intervention saves individuals years of suffering in pain and saves companies millions of dollars in worker's compensation claims. 

    The cost of not investing in ergonomic care can far outweigh the preventative costs of ergonomic intervention, as illustrated below:

  • Costs of Ergonomic Injuries: Direct vs Indirect costs

    Workplace injury costs can really add up and significantly impact a company's budget. Direct costs include medical bills and worker's compensation payments for diagnostics, physician appointments, PT appointments and in some cases even transportation. Indirect costs would include employee missed days, lost productivity and reduced efficiency in hiring and training new workers.  
     
    In 2014, the Occupational Health and Safety Administration's advocated for using ergonomics in the prevention of work-related musculoskeletal disorders on their website as follows:
     
    "Work-related musculoskeletal disorders (MSDs) are a leading cause of pain, suffering, and disability in American workplaces.
     
    Statement of Need: OSHA estimates that work-related musculoskeletal disorders in the United States account for over 600,000 injuries and illnesses (34 percent of all lost workdays reported to the Bureau of Labor Statistics (BLS). These disorders now account for one out of every three dollars spent on workers' compensation. It is estimated that employers spend as much as $20 billion a year on direct costs for MSD-related workers' compensation, and up to five times that much for indirect costs, such as those associated with hiring and training replacement workers. In addition to these monetary effects, MSDs often impose a substantial personal toll on affected workers who can no longer work or perform simple personal tasks like buttoning their clothes or brushing their hair."

  • Safety Pays

    Many ergonomic interventions identified by OSHA cost less than $100.
     
    Here, OSHA has documented several real life examples of employers around the country who have employed ergonomic interventions and the corresponding significantly reduced rate of injury.  It is also estimated here how many thousands of dollars were saved as a result:
     
     
    To further illustrate the financial impact, OSHA's website has broken down average direct costs of musculoskeletal worker's compensation claims as follows:
     
    Injury Type                                                                    Average Direct Cost
  • Carpal Tunnel Syndrome                                              $30,000
    Contusion                                                                   $27,042
    Crushing                                                                          $56,557
    Dislocation                                                                      $73,800
    Fracture                                                                           $48,492
    Hernia                                                                              $22,548
    Inflammation                                                                  $35,007
    Multiple Injuries, both physical and psychological   $125,115
    Multiple Injuries, physical only                                     $76,532
    Rupture                                                                            $76,430
    Sprain                                                                               $28,866
    Strain                                                                                $33,528
     
    These figures were obtained from: 

  • Benefits of Ergonomics

    1. Higher Productivity: Workers who spend more time concentrating on their work, rather than their pain, have higher efficiency rates.
     
    2. Higher Quality of work: Workers who do not experience pain and fatigue produce better results.  If a worker has pain or frustration in performing a certain task, corners may be cut. 
     
    3. Improves Employee Engagement: Employees notice when their employer makes an effort to meet them half way and help them perform their job tasks in a sustainable, safe and comfortable manner.  This can help increase employee loyalty and work performance.
     
    4. Injury Prevention: Employees appreciate being comfortably able to do their job without their job tasks being a health hazard.  Injury prevention is important for job satisfaction, employee retention and morale, as well as creating a culture of safety at work.  Furthermore, prevention of one injury will prevent a snowball effect of further injuries that may occur due to compensation.
     
    5. Cost Reduction: As explained above, it is far more costly not to have an ergonomics program in a place of business than to have one.  Below is an illustration of what this can mean in terms of real numbers.

  • Nina's Ergonomic Experience

  • Nina Goradia PT RYT SEP CEAS has been practicing physical therapy for over 20 years in the outpatient orthopedic and worker's compensation settings.  She graduated from Indiana University in Physical therapy in 2002, completed her Yoga Teacher Training in 2006 and then obtained her CEAS (Certified Ergonomic Assessment Specialist) through Back School of Atlanta in 2007.

    She has been performing ergonomic evaluations for companies in both Indiana and the San Francisco Bay area since 2007.  She has worked as a PT in worker's compensation for over 10 years and now enjoys working on preventing injuries in the first place through her ergonomics work.  She has additional pain management certifications in Somatic Experiencing (3 years completed in 2014) and Graston Technique (since 2003).  References can be provided upon request.  

  • Ergonomic Services Offered:

  • Standard Ergonomic Evaluation

    Your work station will be custom arranged for you. I will take several measurements including desk, chair and computer height as well as monitor distance. These measurements will be used to arrive at the correct recommendations for adjustments and equipment you may need. I will assess over 40 parameters, including if your chair fits your dimensions.

    I will show you how to reduce strain and pressure to your back, neck and wrists through adjusting your posture, chair and desk. As many adjustments as possible will be made on the spot in practical ways.  I will also show you basic stretches for maintenance.

  • Ergonomic Consultation with Preventative Exercise Program

    If you're interested in a general consultation for how your company can prevent worker injuries and save thousands of dollars in worker's compensation claims, I can tour your facility to provide general recommendations for employee postural and exercise education, equipment or logistical modifications for general processes to avoid repetitive stress injuries, and to observe employees during work tasks to assess injury risk. 

    I will provide the same exercises I use with my physical therapy patients to counteract prolonged postures and alleviate repetitive stress/strain.  This preventative daily exercise program is individualized for specific job tasks.

  • Vehicle Ergonomic Evaluation

    We spend more time in our vehicles than we realize.  The seat pan of a car is tipped backwards in order to lower our height.  While this is a great accommodation to fit tall people into cars, what ends up happening is our knees are now higher than our hips.  This reduces the natural inward curve of our low backs, which then throws our head and shoulders forward.  The domino effect continues with neck strain, causing impingement in our necks, shoulders, and arms.  Repetitive movements while in a prolonged poor position cause inflammation and strain.

    Why not get set up in the correct position and with the right equipment to prevent the strain on your back, neck, and arms that driving causes?  An ergonomic evaluation prevents and reduces the strain that adds up with prolonged sitting.  Book a 30 minute Vehicle Ergonomic Evaluation on the online calendar and we will meet you at the office parking lot. 

  • Schedule an ergonomic evaluation today:

  •  
    *Please Fill Out Forms Under the Forms Tab detailing your needs.  We will contact you when we receive them to schedule a complimentary phone consultation to further discuss your needs.
      
     
    Serving the greater Indianapolis area. 
    Please inquire for more distant locations.

  • *I make a small percentage commission on product purchases above, but there is no extra cost to you.  In fact, you will get an additional discount than if you bought without the links and codes above.  I hope you enjoy the benefits of these products and thank you for supporting my work through these purchases.

  • Somatic Experiencing can reduce chronic pain with comprehensive medical care

    The average client has a reduction in pain by 3 points on a scale of 1 - 10

    Get Support Now

  • Contact & Hours:

    • Nina offers Online Individual Coaching Sessions for Somatic Experiencing as well as Somatic Self-Inquiry & Integration.™  Please read the entire Contact Page to learn about our services before contacting us.
    • In the future, we will have a self-guided online course available.  Please subscribe to be notified when it is available.
    • Our email address is: [email protected].  Our first reply to you often goes to spam, so please add us to your contacts list to not miss our reply.

  • Address:

    • This is currently an Online Coaching Practice, which is in the Eastern Time Zone (EDT) in the US (New York Time). 
    • *Coaching is not psychotherapy and it does not treat mental disorders.  If a mental disorder is suspected, you will be given a referral for a mental health professional.
    • We will be off for the holidays Nov 25th to January 6th and will reply to emails and new client forms on Jan 7th.  Current clients will have a different holiday schedule with only Thanksgiving week, Christmas week and New Year's week being off.  

  • Donate to Support This Work:

    100% of donations will go directly to paying for full or subsidized SE sessions based on need.  

    Thank you so much for your support!  As we clear our own traumas and help others clear theirs, we can all experience a better world.

    Donate via Paypal or Venmo