Active Health: How To Overcome Back Pain

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

“Don’t Let Pain Slow You Down!” HOWTOOVERCOME BACKPAIN

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.


• How To Overcome Back Pain • Tasty Recipe • Relieve Back Pain In Minutes • Patient Success Spotlight


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 everyday 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.

Call us today at (207) 878-5002 to schedule an appointment!

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

Think PT First

“A few months ago I got tired of my back pain, which I had been experiencing for over two years. Every time I tried to exercise, I ended up pulling a muscle in my back. It got to the point where I couldn’t sit at work for seven hours without breaks. After starting with Becky, I can now say I am a regular member at the gym and am able to exercise 3 - 4 times a week. I am able to work, organize my home furniture and take walks with my daughter. All thanks to physical therapy with Becky!” - A.I. I can now say I am a regular member at the gym!

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 your feet close enough so they can be touched by the 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 Lower Back Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

An insurancedeductible istheamountofmoneythatyoumustpaybeforeyour insurance companypaysforyourmedicalservices.Ifyourdeductible ismet,yourPhysicalTherapy may not cost you anything. Patients with family plans or those who have had major surgeriesorhaveachronic illnessareespecially likelytohavea$0balanceremaining on their out-of-pocket expenses.This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. Ifyouareclose toorhavemetyour insurancedeductible for theyear, thennow is the time to come in for Physical Therapy! Are you feeling aches & pains? Need to work onyourcore?Letushelpyougetaheadstart for2018.Contactus today toschedule your appointment.

CALL TODAY! (207) 878-5002

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Do you or someone you know have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!



We will be hosting a FREE workshop! Our Back Pain & Sciatica workshop will be held Tuesday, November 7th, at 6:30PM at our clinic. This FREE workshop consists of informational sessions with a physical therapist who will listen to you, to learn about your problem and how it is impacting your life. They will take measurements to test how well you are moving and test your strength. After your exam, you will receive a written copy of: • The cause of your problem • A plan for what successful treatment looks like These workshops are ideal for people suffering with pain from:

THINGS YOU WILL LEARN AT THIS WORKSHOP • 3 types of back pain • #1 single biggest mistake back pain sufferers make • What successful treatment can look like This workshop is FREE but there are a limited number of spots available. CALL TODAY! 207-878-5002 Visit our website to register for this FREE Back Pain & Sciatica workshop or

• Low Back Pain • Spinal Stenosis

• Neck Pain • Shoulder Pain • Sports Injury • Hand/Wrist Pain

• Arthritis • Sciatica

If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping or driving then you should attend this FREE Back Pain workshop!

512 Warren Ave. Portland, ME 04103

P : (207) 878-5002 F : (207) 878-5007

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