Somersworth_Is Back Pain Slowing You Down?

Sommersworth Physical Therapy Presents Our NEWLOCATION Health &Wellness The Newsletter About Your Health And Caring For Your Body Our facility has been upgraded to a new location! We have moved 1/4 mile down the street into a new 3000 sq. foot facility. Stop by our clinic to check out the many amenities we offer!

Health & Wellness The Newsletter About Your Health And Caring For Your Body

HOW TO OVERCOME BACK PAIN “Is Back Pain Slowing You Down?”

INSIDE: • How To Take Care Of Your Back • Tasty Recipe • Relieve Back Pain In Minutes • Patient Success Spotlight

Is back pain causing you to move a little slower and more cautiously? If left untreated, chronic back pain can lead to long-term spinal joint and possibly nerve damage. Back pain is one of the most common physical complaints that people suffer from and more than 80% of the US population will experience back pain at some point in their lifetime. Back pain can interfere with your ability to bend, kneel, lift, reach, do work and enjoy time with your family. Not to mention, it can make you down right irritable and affect others around you. Why Do I Have Back Pain? Back pain occurs for a number of reasons, but has a few simple root causes: • Weakness in the spinal and core muscles of the trunk • Poor posture and strain on the spine with slouched sitting • Repetitive injury to muscles and tissues around the spine with poor lifting • Limited flexibility of the spine, hips and muscles of the thighs • Poor coordination of the abdominal, pelvic and back muscles

Most people don’t seek treatment soon enough and continue to suffer with a nagging ache or pain in their back. They may even feel symptoms travel to the buttocks and legs. Many people feel that not much can be done for back pain and use medication to numb the pain to get through the day. However, medication mostly masks the pain and does nothing to address the root cause of the problem. Solutions to Back Pain Treating back pain starts with determining the true cause. A thorough evaluation of your movement, strength, posture and joint mobility can tell a lot about the true origins of your pain. Only then, can the proper plan be formulated to get you out of pain quickly and back to the activities you love. Whether you just tweaked your back or have been suffering for a long time, seeing one of our spine specialists can help you return to a more active and pain-free life.


1. Keep a Good Posture When you are standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine, and hips in natural alignment. While sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core and include your abdominal, pelvis, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more.

5. Physical Therapy Our physical therapists are medical experts in evaluating spine and body movement. By having a regular check up, you can make sure your body is in good condition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises we can help you return quickly to feeling your best. Even if you suffer from severe pain we can help you get out of pain and living the life you deserve.

Parmesan-Crusted Zucchini Fries Directions Prepare A Tasty Dish For The Next Tailgate!

9 Ingredients • 1/3 cup shredded Parmesan cheese • 1/3 cup Panko (Japanese breadcrumbs) • 1/2 teaspoon garlic powder • 1/2 teaspoon dried basil • 1/8 teaspoon ground red pepper • 1 large egg, beaten • 3 small zucchini (1 1/4 pounds) • Cooking spray • 1/2 cup tomato-basil pasta sauce

Preheat oven to 450°. Combine Parmesan cheese, Panko, garlic powder, basil and red pepper in a small shallow bowl. Place egg in a separate shallow bowl. Trim ends from zucchini; cut each zucchini in half crosswise. Quarter each zucchini half lengthwise to make 24 zucchini sticks. Dip zucchini in egg; dredge in Panko mixture, pressing to coat. Place zuchini on a baking sheet coated with cooking spray. Coat tops of zucchini with cooking spray. Bake at 450° for 20 minutes or until golden brown. Serve immediately with pasta sauce.

Patient Success Spotlight

Physical Therapists Are The Mechanics Of Your Body

I can now keep up with my granddaughters walking through theme parks!

Think PT First

“I was seen due to back pain. I have rheumatoid arthritis, osteoarthritis and fibromyalgia. Pain was so bad I gave up on the gym, watching kids and work. I saw an ad by Dr. Dan on Facebook for a free seminar on back pain and attended. I felt like they understood what I had going on so I stayed to set up an evaluation. I saw Dr. Justin and he made me feel comfortable talking about the pain. I could not believe the difference that was made within a couple weeks. My family goes on vacation every year; lots of walking through theme parks and I used to dread it because they had to keep stopping due to my pain. Now this year, I was able to keep up with them; even my 2 and 3 year old granddaughters. I now go to the gym and can do the treadmill for 30 minutes with no stopping! I feel right at home here with Justin and Minami. I can’t believe the difference in just a couple months time. Thank you ALL!” - Betsy M.

Why You Need To Come Back In For A Tune- Up: � Move without pain

� Sit for long periods comfortably

� Bend and move freely � Balance confidently and securely

� Walk for long distances � Live an active and healthy lifestyle

Take Care of Your Aches and Pains Before It’s Too Late.


SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place the heels of your feet close enough so they can be touched by your finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. Strengthens Low Back Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your PhysicalTherapymaynotcostyouanything.Patientswith familyplansor thosewho have had major surgeries or have a chronic illness are especially likely to have a $0 balanceremainingontheirout-of-pocketexpenses.ThismeansthatthecostofPhysical Therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2018. Contact us today to schedule your appointment.

CALL TODAY! (603) 841-5441

Back Pain & Sciatica Workshop Reveals How to Naturally Heal BACK PAIN & SCIATICA FOR GOOD. ATTENTION BACK PAIN & SCIATICA SUFFERERS! Wednesday, November 29 at 6:30PM Back pain and sciatica can completely ruin your life… I’ve seen it many times. ü It can make you lean on the shopping cart when walking through the grocery store (how embarrassing) ü It can take your focus away on enjoying your life… like spending time with your children or grandchildren HEAR WHAT OUR PATIENTS HAVE TO SAY: “I was seen for lower back pain due to arthritis. I could not walk to my desk at work, stand for 5 minutes, or shop before it would hurt. Due to the therapy I received from Somersworth PT, I am now able to walk down and back at work, stand, wash dishes, finish housework and most importantly, be more active for my grandchildren.” –Cheryl M. ü It can mess up your work or force you to do a job you don’t want to do ü It can ruin your travel plans ü And it can take away your ability to live life… having to rely on others… or to wait for you to sit down for a minute If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) the Lower Back and Sciatica Workshop may be a life changing event for you… Less movement and less enjoyment of life can lead to depression, increase stress and creates a sedentary lifestyle (mostly sitting… not moving much) which leads to more health problems… and life problems. Here at Somersworth Physical Therapy, we’ve helped hundreds of people from Somersworth and the rest of Seacoast, who have suffered with lower back pain and sciatica. It’s our specialty. If you’re confused about what to do and are looking for answers, here’s some of what you’ll learn: ü T he single BIGGEST #1 MISTAKE back pain and sciatica sufferers make which actually stops them from healing ü The 3 Most Common Causes of Lower Back Pain and Sciatica ü A Sure-Fire Way to Pick the Right Treatment for the Cause of Your Pain (and save you a ton of time and money) ü How a problem in your back can cause pain, numbness or tingling in your leg ü What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery • Do you suffer with back pain or leg pain when you stand or walk? • Do you experience pain, numbness or tingling into your butt, groin or down your leg? • Does your back ever “go out” if you move the wrong way? • Do you have pain when you sit for long periods or drive? • Are you afraid your pain will get worse if you don’t do anything about it?

Don’t delay, register by calling today! (603) 841-5441 The workshop is free but limited; 30 spots available.

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