Bay State PT_Don't Ignore Your Back Pain



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INSIDE : • How can I find relief? • Myofascial Release

• Patient Success Spotlight • Exercise to Relieve Pain

Didyouknow that the WorldHealthOrganization estimates thatapproximately 149 million workdays are lost due to back pain? Low back pain is a sensation that isall toocommon formillionsofpeople.Sixty toseventypercentofpeople across industrialized nations experience back pain, which can greatly hinder daily lifeand limityourparticipation indaily tasksandactivities thatyouenjoy. The American PhysicalTherapy Association states that back pain is the most commonly experienced form of pain for Americans. In fact, one in every four Americanshasexperiencedsome formofbackpain in thepast threemonths. Back pain commonly results from a muscle strain or injury. However, it can also develop as a result of an underlying condition, such as nerve irritation, a disc injury, or change in bone structure. If left untreated, back pain can also progress into more serious health issues. Fortunately,physical therapycanhelpmanageyourbackpainandgetyouback to living your life without limitations. For more information on how you can effectively relieve your back pain, contact Bay State Physical Therapy today.

Why do I have back pain? There are many causes of back pain. For example, poor posture, car accidents, and sports-related injuries are just a few of the ways that someone may develop back pain. Back pain is most commonly sustained through injury. This can happen in one of two ways: 1) an instant, sudden trauma, such as a car accident, or 2) repetitive use that puts excessive stress on the back over time, such as bending down several times throughout the week to pick up boxes. According to the American PhysicalTherapy Association , some other factors that may contribute to your back pain include:

• Degenerative disc disease • Lumbar spinal stenosis • Fractures

• Herniated disc • Osteoarthritis • Osteoporosis




A common treatment for back pain is medication, usually for pain management. Your physician may prescribe NSAID pain relievers or corticosteroids as part of your treatment for back pain. Pain relievers can help in the short-term, but these medications can become harmful if used for long periods of time. Luckily, there is a much safer and healthier alternative to treating back pain:physical therapy.Atyour initialevaluation,yourphysical therapistwill ask you several questions regarding your medical history, your lifestyle, and the location of your pain.Your physical therapist will then assess your posture, coordination, strength, balance, and flexibility. During this assessment, thephysical therapistwilluse theirobservationalandmanual skills tohelpgatherbaseline information.This informationwillassistyour physical therapist in creating the best treatment plan for you and your specific needs in order to maximize your long-term results. When you have completed your initial evaluation, your physical therapist will then create an individualized treatment plan, beginning with acute stage physical therapy and leading into active recovery physical therapy. Thepurposeofacutestagephysical therapy is tohelppainbecomemore manageable, andhopefully toalleviate it altogether.Lower backpain can be a debilitating condition, impeding your physical abilities. Because of this, physical therapists work hard to reduce pain as much as possible. Acute physical therapy can include any combination of these specialty treatments, as deemed fit by your physical therapist: HOW CAN I FIND RELIEF?

The musculoskeletal system, which comprises sixty percent of the human body, consists of muscles, ligaments, tendons, bones, and fascia (a web of connective tissue that spreads throughout the body and surrounds all structures of the human body). This system provides support and motion and is involved in biomechanical activities. The musculoskeletal system, and especially the soft tissues (muscles and fascia), are commonly the source of pain and dysfunction. Sedentary lifestyle, poor posture, physical, and/or psychological stressors, as well as nutritional inadequacy can contribute to myofascial dysfunction and the development of trigger points. MyofascialTherapy,alsoknownasMyofascialRelease, isasafe, low impact technique that aims to release tissue tightness and promote myofascial balance.MyofascialRelease incorporates techniques thatmove the tissues towards or away from the barrier (restriction) by stretching or elongating the fascia.

EXERCISE TO RELIEVE PAIN Try these movements if you are experiencing back pain

• Manual therapy • Massage • Ice and heat therapies • Ultrasound

• Dry needling • Electrical stimulation • Aquatic therapy • Stretching

Cat Camel While on your hands and knees, in a crawling position, activate your abdominalmusclesandrelaxyourback muscles to bring your back up towards the ceiling. Next while in the same position, allow for your abdominal muscles relax and activate your back muscles, bringing your stomach to the floor. Begin this exercise slowly and through a small range of motion. If this motion feels good, increase your range of motion as you are able. Complete 1 set of 6 progressing to 3 sets of 10. Loosen A Tight Back

The purpose of active recovery physical therapy is to progress exercises to focus more on strength and stability training. Your physical therapist will continue to progress your exercises until you feel that you are able to return toyourdailyactivitiesandcancontinue theexercisesonyourown.

Contact us today!

Don’t ignore your back pain any longer. For the most effective back pain treatment, contact Bay State Physical Therapy today. Our main goals are to help you relieve your pain, improve your strength, and reach your optimum levels of functioning. Schedule an initial evaluation with one of our dedicated physical therapists to get started on your personalized treatment plan as soon as possible!

Sources: AmericanPhysicalTherapyAssociation: “PhysicalTherapist’sGuide toLowBackPain.” WorldHealthOrganization: “Prioritydiseasesand reasons for inclusion:Lowbackpain.”

Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.



Patient Success Spotlight

“In my early twenties, I won the Irish NationalBodybuildingChampionships and became Mr. Ireland. After a successful professional career lasting 5 years, I decided to retire. Life happened – I got married, had four kids and maintained a very busy job. In 2019, I decided to come out of retirement and return to the sport I loved so much. Ironically the journey

backand thedecision tocompetehappenedatBayStatePhysicalTherapy. In the middle of 2018, I had to seek medical attention for excruciating back pain which limited my range of motion and made it difficult to stand up straight. I was referred to Bay State PT where I met Natalie Larsen. We quickly diagnosed my condition and formulated a two-step plan. The first part of the plan was to alleviate back pain and restore semi-normal function. The second part of the plan was to strengthen weakened muscles so I could return to my regular workout schedule which included biking and light weight lifting. It was immediately obvious that Natalie’s style fit mine perfectly. She is collaborative, focuses on positive outcomes and devises a rehabilitation program that restores function and performance to a higher level than that of the pre-injury state. The workouts required me to continuously improve and achieve higher and higher levels of difficulty. It was this continuous improvement and sense of satisfaction that brought me right back to training more than 22 years ago as a professional. I enjoyed the journey and the challenge of seeing my body perform at new levels under Natalie’s guidance and supervision. For the first time, I felt like my body was changing for the positive and the guidance she provided restored strength and function faster than I’d ever be able to achieve on my own. She also enabled me to avoid future injuries, corrected my form and build a strong foundation that later enabled me to return to competition. My time at Bay State Physical Therapy was more than rehabilitation - it was lifechanging. Iameternallygrateful toNatalie forherprofessionalism, knowledge and commitment to client outcomes that extends far beyond rehabilitation. Together we restored my normal level of functioning, alleviated pain and awakened a desire in me to return home to the sport I had missed so much. At the age of 44, I achieved a new set of goals, to go from semi fit Dad to being a professional athlete once again.” -Brian Roche, Patient of BSPT Norwell


Conor Lyons, PT, DPT of BSPT Chelmsford


ConorgraduatedfromNortheasternUniversitywithaB.S. inRehabilitationSciences in 2016 and a Doctorate in Physical Therapy with a double minor in Psychology and Exercise Science in 2017. He completed his second clinical affiliation with Bay State PhysicalTherapy in Beverly and chose to begin his career as a physical therapist at our Chelmsford clinic. Conor has remained on staff at a Boston-area hospital since 2013 where he developed a special interest in orthopedics, working primarily with patients after joint replacementsurgery.Hehasaspecial interest inworkingwithpatientsafter ACL Reconstructions and other injuries related to the knee. Conor is currently continuinghiseducationwith theMaitlandApproach toorthopedicmanual therapy. Conor prioritizes a hands-on approach with manual therapy techniques in combination with exercise to help people return to the activities they love. His experience as a collegiate varsity and club level runner lead to a passion of working with endurance athletes. Conor has completed two marathons including the Boston Marathon in 2016. In his free time, he enjoys skiing, playing hockey, golf and assisting with coaching his former high school Track and Field teams.

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Healthy Recipe Greek Turkey Burgers with Spinach INGREDIENTS • 1 cup frozen chopped spinach, thawed

• ½ tsp garlic powder • ½ tsp dried oregano • ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns,

preferably whole-wheat • 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)

• 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese

INSTRUCTIONS Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. An instant-read thermometer inserted in the center should register 165°F. Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.

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