ACE PHYSIO & Performance

DFW Pain Relief Blueprint

ACE Physio & Performance

The DFW Pain Relief Blueprint

Your guide to understanding pain, finding relief, and getting back to the activities you love — without relying on pain meds, injections, or surgery.

By Dr. Adrian Cantu, PT, MEd · ACE Physio & Performance, PLLC

Introduction: Understanding Your Pain

Pain is your body’s fire alarm — a signal, not a life sentence. Most day‑to‑day pain is driven by fixable issues like posture, old compensations, or movement habits.

  • Poor posture or long hours sitting
  • Old injuries that never fully recovered
  • Repetitive movements with less‑than‑ideal mechanics
  • Muscle imbalances that overload joints
  • Work or sleep setups that stress tissues

Step 1: Self‑Assessment — Spot Your Triggers

When does pain show up?

  • First thing in the morning · After sitting a while · During or after activity · End of the day · When stressed or tired

Where does it hurt?

  • Localized or radiating · Does it move around · One‑sided or both

What helps or aggravates it?

  • Movement vs. stillness · Specific positions · Heat or cold · Activities you avoid

Audit your daily habits

  • Work posture/driving/TV · Sleep position · Stress levels · Activity balance (too little vs. too much)

Tip: Track a 1–10 pain score for a week and note context. Patterns pop fast.

Step 2: Immediate Relief — Do‑At‑Home Strategies

Friendly disclaimer: General wellness guidance only. If pain persists or worsens, see a licensed professional.

Neck & Shoulder Tension

Gentle Neck Stretch

  1. Sit tall, feet grounded.
  2. Tilt head toward right shoulder (slowly).
  3. Hold 20–30s; feel stretch on the left.
  4. Return center; repeat left → right.
  5. 2–3x each side.

Shoulder Blade Squeeze

  1. Arms at sides; stand or sit.
  2. Pinch shoulder blades together.
  3. Hold 5s, relax. 10–15 reps.

Lower Back Relief

Knee‑to‑Chest

  1. Lie on back, knees bent.
  2. Pull one knee to chest 20–30s; switch.
  3. Then both knees 20–30s.

Cat‑Cow

  1. Hands/knees (tabletop).
  2. Arch and look up; then round and tuck.
  3. 8–10 slow cycles.

Heat vs. Ice

Use Ice When…

  • Acute injury (first 24–48h)
  • Swelling/inflammation
  • Area feels hot
  • 15–20 minutes at a time

Use Heat When…

  • Chronic, achy pain
  • Muscles feel tight
  • Before gentle stretching
  • 15–20 minutes at a time

Ergonomics

Workspace

  • Monitor top ≈ eye level
  • Elbows ~90° at keyboard
  • Low‑back support; feet flat
  • Stand/move every 30 minutes

Sleep

  • One pillow that keeps neck neutral
  • Supportive mattress
  • Side‑sleep + pillow between knees often wins

Step 3: Why a Professional Assessment Matters

Limits of self‑treatment

  • Hard to see your own movement patterns
  • Root causes need trained eyes
  • What “feels right” can reinforce issues
  • Generic exercise ≠ your plan

What a Physical Therapist actually does

  • Analyzes movement and mechanics
  • Checks strength/flexibility imbalances
  • Assesses joint mobility/alignment
  • Looks at the full kinetic chain
  • Finds compensations you’ve built
  • Builds a plan around your goals

Benefits of personalized care

  • Faster, longer‑lasting results
  • Tailored exercises
  • Education to prevent recurrence
  • Lifestyle‑fit modifications
  • Ongoing support

Step 4: Treat the Root Cause (Not Just Symptoms)

Symptoms are the siren; cause is the fire. We chase the latter.

Common root drivers

Muscle imbalances

  • Weak glutes → low‑back strain
  • Tight hip flexors from sitting
  • Forward‑head posture from screens

Poor movement patterns

  • Lifting with your back, not legs
  • Favoring one side after injury
  • Overuse in one area to cover another

Lifestyle factors

  • Stress → muscle tension
  • Low movement → stiffness/weakness
  • Poor sleep → worse recovery

Step 5: Your Next Moves

We help Texans move easier and live pain‑free with a root‑cause approach.

Why ACE Physio & Performance

Expertise

  • Doctor of Physical Therapy; MEd
  • Fellowship trained (IAR)
  • Sports & Orthopedic Manual Therapy Cert.
  • Running Rehab Specialist
  • Contract PT for Texas Ballet Theater

Convenience

  • No MD referral needed (Texas Direct Access)
  • HSA/FSA accepted
  • Cash‑pay with income‑based pricing
  • Locations in Joshua & Cleburne

Personalized Care

  • Total Body Screen
  • 1:1 treatment sessions
  • Customized exercise programs
  • Education & support
Free 15‑Minute Discovery Call About the Total Body Screen

Contact

ACE Physio & Performance, PLLC — Joshua & Cleburne, TX — Serving Greater DFW
(682) 207‑8468 · info@acephys.com · Online Scheduling

Patient Feedback

“Dr. Cantu didn’t just treat my back pain — he explained the cause and gave me tools to keep it away.”

— Sarah M., Fort Worth

“Years of chronic pain solved by looking at the whole picture. Game‑changer.”

— Mike R., Cleburne

Mission: Save Texans time and money through preventative healthcare. Our goal: help 100,000 people avoid unnecessary medical procedures.

Heal. Stay Fit. Be Active.