Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time.
N E W S L E T T E R
A NEW YEAR A NEW YOU OVERCOME BACK PAIN WITH CPTE
Center for Physical Therapy and Exercise CPTE
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N E W S L E T T E R
Center for Physical Therapy and Exercise CPTE
OVERCOME YOUR BACK PAIN! IS BACK PAIN SLOWING YOU DOWN?
INSIDE : • How To Take Care Of Your Back • Refer A Friend
• Patient Success Spotlight • Relieve Back Pain In Minutes
Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associatedwithabackpainproblemcanmakeyou but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The American PhysicalTherapyAssociationcoverseachof these,
Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem.They might assume nothing— except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause. Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication isconsidered,anti-inflammatorydrugs, analgesicmedicationsandcounter-irritantsare the most popular. Before you can treat your back pain, however, you need to knowwhy it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. Back Pain Prevention A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back.
Lift Properly You pick things up constantly. Even if you’re lifting something right, make sure you’re facing theobject.Squat,keepingyourspinestraight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use StrengthTraining Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.
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How to Take Care of Your Back
1. Make Good Posture A Habit When you are standing, feel that the weight in your feet is going through your arches. Stack your knees over your ankles, your pelvis over your knees, and your shoulders over your pelvis. Let your head be in a relaxed position without your chin poking forward. Good posture doesn’t mean holding yourself up like you’re in the army. You should be comfortable, though it might still take time to get used to a new posture, even if it’s a better one. While sitting, make sure you’re using the backrest without your shoulders slouching or yourhead far forwardandyour feetareon thefloor. 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 spinestraightandpushwithyour legmuscles.This helps reduce theexcessivepressureonyourspine. 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 on 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, pelvic, 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 experts in evaluating spine and body movement. By having a regular checkup, 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 experiencingachesandpains,wecananalyzeyour problem and construct a treatment program that will work best for your individual problem. With soothinghands-on therapyand targetedexercises, wecanhelpyou returnquickly to feelingyourbest. Even if you suffer from severe pain, we can help you get out of pain and living the life you deserve.
Call your local clinic today to schedule an appointment.
Snow shoveling can lead to a number of health risks for many people, from back injuries to heart attacks. The following tips can help keep you safer when you set out to shovel: Warm up. Warm your muscles before heading out to shovel by doing some light movements, such as bending side to side or walking in place. Pushrather than lift. Pushing thesnowwith theshovel insteadof liftingcanhelp reduce the strain on your body. Lighten your load. Consider using a lighter-weight plastic shovel instead of a metal one to help decrease the weight being lifted. Consider multiple trips. Consider shoveling periodically throughout the storm to avoid having to move large amounts of snow at once. Keep up with snowfall. Try to shovel snow shortly after it falls, when it is lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move. Simple Tips For Shoveling Snow
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Patient Success Spotlights
I would highly recommend CPTE to anyone... “I started coming to CPTE four weeks ago and I can honestly tell you I finally feel good after two years of being in lots of pain due to my spine. The staff here asked all the time how I am feeling and works as a team with me on the right path to getting better.This staff actually cares about its’ patients. I would highly recommend CPTE to anyone who is serious about getting and feeling better.” -Tim S. They were the best I could imagine. “My son grew very quickly and developed a back curvature problem. A friend recommended CPTE and so did our Orthopedist. I was very impressed on how thorough the first exam was. Through his therapy the staff was great, explaining what they were doing and why he needed to do the exercises. The were very flexible with scheduling which was so helpful to my son and school.The thing I ammost grateful for is how they made my son feel welcome. He has high functioning autism which can make it a challenge to communicate with him. They were so good with him they made it possible for him to follow his therapy with an exercise program on site and then to do them at home. They were the best I could imagine.” - Julia Twaddle(mother of a 15 year old patient) I would not go anywhere else for treatment. “I have just completed my 3rd “go-around” with CPTE. (Broken Bones & Spinal Stenosis before). My experiences here have always been good ones; successful results. I would not go anywhere else for treatment. Everything done for me here-traction, pool therapy, etc, assisted by expert therapists, have aided me to proceed pain free. Also, when you leave, it is comforting to know that if you follow the steps and exercises prescribed by the therapists, you will definitely improve past your goals.” -J.M.
Today, CPTE is one of the largest independently owned and operated physical therapy practices in the Nashua/Manchesterarea,wehavebeen serving the area for 25 years. We offer a comprehensive array of rehabilitationandfitnessprograms,with the latest in physical therapy services,
techniques, and equipment employing a highly skilled staff in a friendly andcaringatmosphere.Ourfiveclinicsacceptmost insurancesproviding the convenience you need. Ours is an uncompromising commitment to excellence. Yourheath is importantandwesuggest thatyouchooseyourPTpractice ascarefullyasyouwouldanyotherhealthservice.Youwon’t justgo toany doctor or just any specialist, the same is true for Physical Therapy. There are differences, and you can choose the PT practice that suits you best. What separates CPTE from other providers is not always obvious. Our reputation is for having seasoned staff, a caring atmosphere and a comprehensive approach. Our success is due to a high percent of repeat customers and strong word of mouth. We focus on physical therapy and fitness, your progression to better health and full recovery through specialized exercise programs designed for you. We are not owned by a large corporation nor are we one department in a large organization. We hireand retain thebeststaffand train them fully.CPTE is therapistowned, theownersand thestaffofCPTEarepartof thecommunity thatyou live in. Who Do You Know That Needs Our Help?
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Strengthens Core
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SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place 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.
Do You Have Friends Or Family That Can’t:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods � Walk for long distances � Live active and healthy
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