CPTE_Living Life Without Back Pain



It is with heavy hearts that we announce the passing of our friend and colleague, John Peterson, PT, MTC, ATC. John was born on October 31, 1961 and passed away after a courageous battle against cancer on June, 24, 2019. John leaves behind his loving wife Linda, and two children, Alyssa, and Ryan. John was a foundingmember of our clinical staff and helped create the friendly atmosphere that has become a cornerstone of how CPTE treats patients. He always said, “We take getting you better seriously, and we all have fun doing it.” A

Center for Physical Therapy and Exercise CPTE As an avid athlete in his youth, John developed his love for athletic training. He was instrumental in developing and managing CPTE’s Athletic Training program and maintaining relationships with Alvirne, Merrimack, and Souhegan High Schools. He forged athletic training and physical therapy relationships with many New Englan Sports events and organizations. John will be remembered for the joy that he brought others. As a self described Halloween child, John was always counted on to have one of the best and funniest costumes every year. He loved music and would likely be found singing, mildly off key, to Jimmy Buffet songs while treating in one of our clinics. More than anything, John loved interacting with people and had a special way of caring for people and sharing his joy with others. John has truly been a friend to all of us and we feel his loss keenly. We’ll never forget you John, nor the example you set for us to follow. We celebrate your life and your love of your family, friends and helping all you came in contact with. Your legacy will carry on at CPTE. Thank you. graduate of Northeastern University, John has been a licensed physical therapist since 1984. He served as Director of Clinical Services at CPTE for over twenty years. In that time, John has been a vital part of what makes our clinics and staff so great; hiring and training many of our current therapists as well as mentoring countless clinicians and athletic trainers through the years. He always took the success of each person seriously, whether a patient, colleague, student, or friend.



Center for Physical Therapy and Exercise CPTE


A life free of back pain is within your grasp. For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore, and for several reasons. To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines and carpools and work schedules INSIDE : • It’s Time to Say Goodbye to Back Pain • Physical Therapy for Back Pain

• Patient Success Spotlight • Relieve Back Pain In Minutes

to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feet can cause the back muscles to weaken and can even weaken bone strength. This could lead to more long-term issues with back pain — not fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health.



Physical Therapy for Back Pain

• Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. How Physical Therapy Helps: Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more information about overcoming back pain, contact us.

While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the early days following an injury, it is not a long-term solution. Physical therapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life. Understanding the Why and How: There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. You might be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels.

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INGREDIENTS • 1 cup chopped almonds • 1 cup dried figs • 1 cup dried apricots • 1 cup unsweetened shredded coconut Fruit Energy Balls Recipe

Eating Right Never Tasted So Good!

INSTRUCTIONS Combine almonds, figs and apricots in a food processor; pulse until finely chopped. Roll the mixture into small balls and dredge in coconut. To make ahead: Cover and refrigerate for up to 3 days or freeze up to 3 months.


Backpack Safety

Patient Success Spotlight

Physical Therapists Offer Backpack Safety Tips

It has a nice social atmosphere unlike a stuffy medical office. “The staff is friendly and professional and has a good sense of humor. Everyone I saw was pleasant to deal with, even the front desk and the other patients. It has a nice social atmosphere unlike a stuffy medical office.” -J.S. CORRECT Strap on one shoulder Wide, padded straps on of body weight both shoulders ! ! WRONG



Load too heavy

Load no more than 10%-15%

of body weight

FIND US ON SOCIAL MEDIA Backpack Strategies for Parents and Students Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. Loading the backpack: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back (the back of the pack). • Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. • If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. Wear both straps Use of one strap causes one side of the body to bear th w ight of th backpack. By wearing 2 shoulder straps, the weight of the backpack is better distributed. Wear the backpack over the strongest mid-back muscles Pay close attention to the way the backpack is positioned on the back. It shoul re t evenly in the middle of the back. Shoulder straps should be adjusted to allow the child to put on and take off the backpack without difficulty and all w free movement of the arms. Straps should not be too loose, and the backpack should not extend below the low back. Lighten the load Keep the load at 10%-15% or less of the child’s body weight. Carry only those items that are required for the day. Organize the contents of the backpack by placing the heaviest items closest to the back. Some students have 2 sets of books, so as not to have to carry the heavy books to and from school. How a Physical Therapist Can Help A physical therapist can help you choose a proper backpack and fit it specifically to your child. Children come in all shapes and sizes, and ome have physical limitations that require special adaptations. Additionally, a physical therapist can help improve posture problems, correct muscle imbalances, and treat pain that can result from impr per backpack use. Physical therapists can also design individualized fitness programs to help children get strong and stay strong—and carry their own loads! Find a physical therapist in your area at www.moveforwardpt.com Wearing the backpack: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly. • The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. • School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items. • Only put items in your backpack that you need for the day.

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.


FORWARD BEND - LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. Stretches Back www.simpleset.net


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