BayStatePT_Live Your Life Free of Back Pain

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LIVE YOUR LIFE FREE OF BACK PAIN IT ’S TIME TO SAY GOODBYE TO BACK PAIN, ONCE AND FOR ALL! INSIDE : • Living Life Without Back Pain • Why Does My Back Hurt?

• Relieve Pain In Minutes • Patient Success Spotlight

Exercise and Pain Relief While exercise for a patient who is in pain may seem like a counter intuitive form of treatment, exercise has actually been proven to help enhance thehealing process andprovidemany preventative measures.This is demonstrated further through a 2016 study published in the National Institutes of Health .Titled, “ A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain ,” this study analyzes the efficacy of active physical therapy as a treatment method for back pain. Resultsof thisstudywereoverwhelminglypositive, demonstrating that exercise programs consisting ofmuscularstrength,flexibility,andaerobicfitness were beneficial to patients recovering from lower back pain. These exercises were also effective in preventing pain from returning again in the future. Researchers from this study state: “Increasing core muscular strength can assist in supporting the lumbar spine. Improving the

For some, back pain is a daily occurrence that dictates the way you live your life. Standing, sitting, lying down, driving, walking, or running may all be hindered by the pain you experience each day. There are many reasons why one may develop back pain. Anything that causes the spine’s anatomy to change can result in back pain, such as lumbar disc herniation, lumbar degenerative disc disease, sacroiliac joint dysfunction, or osteoarthritis. While many people believe that rest will cure their back pain, 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. Exercise is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health.

flexibility of the muscle-tendons and ligaments in the back increases the range of motion and assists with the patient’s functional movement. Aerobic exercise increases the blood flow and nutrients to the soft tissues in the back, improving the healing process and reducing stiffness that can result in back pain.” How Did My Back Pain Develop? You may be interested to discover the different factors that could be influencing your back health. These may include, but are not limited to: • Your personal level of physical activity, including how often you exercise, as well as the intensity and specific interventions of your typical workouts. • Footwear. Shoes that lack arch support or those with higher heels affect your back health. • Prolonged engagement in static positions.This may include sitting at a desk for your work shift, sitting in the car for your commute or spending too much time on the couch.

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WHY DOES MY BACK HURT? There are many reasons why your back may be aching; the most important thing is to find out why. The most common reason is mechanical lowbackpain,which is causedbyastrainofyour ligaments, tendons or muscles. Common causes include lifting, pushing, pulling or carrying something too heavy, having poor posture at work on the computer, or sitting or lying in bed without support.

LIVE YOUR LIFE FREE OF BACK PAIN (Continued from Outside)

and apply ice wrapped in a pillow case for 15 minutes to your lower back. Then, keep moving around doing your normal activities, but avoidmorevigorousactivitiessuch assports, lifting,pushing,pullingor carrying heavy objects. If your pain doesnotsubsidewithina fewdays, worsens, or other symptoms arise, consultyourdoctor,orcallBayState PhysicalTherapy forhelp.Youmay be referred to a physical therapist. The physical therapist will first listen carefully to your complaints, evaluateyourcondition,assesswhat injury you acquired and prescribe a treatment plan to resolve your pain and dysfunction. Your treatment plan may include manual, ‘hands on therapy’ to improvespineandhip mobility and to reduce pain. Your therapistwillalsoprovideeducation, exercises, and modalities for pain relief. Your back was built to be sturdy and the physical therapist will teach you about the natural strengthofyourback,helpsexplain pain perception and the typical favorable prognosis of lower back pain, encourage active pain coping strategies that decrease fear, and promote early return to work and normal activities. The physical therapistwillencourageyoutofocus on your return to activity and not yourcontinued,butdiminishingpain experience. (Delitto et. Al, 2012). You should expect to be educated on better sleeping and working postures thatwillhelpalleviateyour symptoms. - Kara Alterio , PT, DPT Bay State Physical Therapy References: Sizer, P. S., & Cook, C. (2007, February 16). MedicalScreeningforRedFlags intheDiagnosis andManagementofMusculoskeletalSpinePain. Retrievedfromhttps://onlinelibrary.wiley.com/ doi/abs/10.1111/j.1533-2500.2007.00112.x. Delitto et. Al. Lower back pain. Clinical Practice Guidelines linked to the International Classification of Functioning, Disability, and Health from the Orthopaedic Section of the American Physical Therapy Association J Orthop Sports Phys Ther. 2012;42(4):A1-A57.

Appropriately prescribed aerobic activity and strength training exercises make it possible to reduce your risk of injury and to improve your ability to overcome back pain. This is done by strengthening your core musculature and improving blood flowandnutrientdisbursement throughout the back. How Will Physical Therapy Help Relieve My Back Pain?

There are also some more serious reasons why you may have back pain, but not to worry, these occasions are rare and affect less than 1% of cases. These reasons include fractures, tumors, bladder or kidney infections or prostate problems. Signs of a potentially seriousproblem include:pain that is worseatnightorat rest (compared to activity) and cannot be relieved by repositioning, pain that does not get better with conservative treatment (medication, bed rest, ice or heat), or poor success with other conservative treatments. Other symptoms of a potentially serious medical condition include: difficulty walking, blood in your sputum, urine or feces, difficulty urinating or inability to control your bowel or bladder function, numbness or tingling in your groin area. (Sizer Jr. et al. 2007). If you have any of these symptoms or it is not obvious how you injured yourback,consultyourprimarycare physician. Now that you are fairly sure your sore back is from lifting that case of water by bending with your back instead of your knees, what do you do? You may have pulled a muscle or sprained ligaments in your back, which could result in stiffness in the spine, sudden pain, muscle spasms or even pain down a leg or in the buttocks. I suggest immediately stopping the activity that is bothering you and take a break. Don’t try to keep working through it. Find a comfortable positioneithersittingor lyingdown,

Physical therapy offers a long-term solution to back pain by using targeted exercises that focus on the source of the pain, not just the symptoms. It can help you overcome your back pain by giving you the knowledge and support necessary to find relief and achieve your physical goals. Working with an experienced physical therapist ensures that you are guided through the process of healing in an educated manner with safe, progressive and gradual steps targeted to not only improve the pain, but minimize the likelihood of the symptoms returning. 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. If you are looking to say goodbye to your back pain, look no further. If your back is bothering you, contact Bay State Physical Therapy today. We’ll get you started on a treatment plan that will get you moving in the necessary ways to relieve your back pain!

Relieve Pain In Minutes Try this movement if you’re experiencing back pain.

Modified Down Dog (Wall) Place hands against a wall, shoulder width apart and elbows straight. Slowly lean toward the ground, bending from the hips, while walking your hands down the wall until your legs and arms are at or close to making a 90 degree angle. Walk your legs backward as you do so if you need more space. Imagine yourself pushing into the wall and pulling away with your hips. Try to keep your wrists, shoulders, and hips in a straight line. Hold for 10 seconds and repeat 3 times. Strengthens Your Back Exercisescopyrightof Always consultyourphysical therapistorphysicianbefore starting exercisesyouareunsureofdoing.

IF YOU ARE EXPERIENCING BACK PAIN, SCHEDULE YOUR APPOINTMENT TODAY! CLICK HERE >

STAFF SPOTLIGHT

Patient Success Spotlight

Sarah Saffe, PT, DPT

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IstartedmyexperiencewithBayState Physical Therapy as a Northeastern University clinical student. I worked in Brockton, where I saw a variety of orthopedic conditions. I further developed my passion for physical therapy when completing my clinical rotationatBostonChildren’sHospital. When I graduated with my Doctorate of Physical Therapy, I continued my journey with Bay State in Abington. I had the opportunity to work with an experienced group of clinicians. The environment inAbingtonwaspositive and full of energy. Although patients came to physical therapy for injuries and pain, many patients told me they looked forward to their appointments

each week and arrived and left with smiles on their faces. AstheendofSeptemberapproached, it wasabittersweetfeeling. Iwas leaving Abington for a new journey. I made the decision to move to Springfield to be closer to my family in Upstate New York. As I travel across the state of Massachusetts with a few boxes andmyfiancé, Iamexcited. Ihavethe opportunity to become a Managing Partner with Bay State Physical Therapy and spread the positive energy to a new area. My journey with Bay State has been exciting and adventurousand I lookforwardtosee where it will take me. - Sarah

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Matthewwas hit head on by a truck in early August. He suffered a herniated disc that left him unable to work or perform his daily activities. He had radiating numbness, tingling and pain down his right leg, limiting his ability to walk without a walker or stand for long periods. He arrived at Bay State PT in Pembroke in September and reports “great improvement in the last 3 weeks, due to PT here”. Manual therapy on Matt included soft tissue mobilization, stretching and lumbar traction. He has also had a strengthening and mobility program tailored to his specific limitations. After less than 1 month, Matt is walking without a walker and “feeling much, much stronger”. He is making steady progress towards all of his goals and getting back to his usual routine!

Tasty Recipe Easy Hot Apple Cider INGREDIENTS • 1 (64 fluid ounce) bottle apple cider • 3 cinnamon sticks

• 1 teaspoon whole allspice • 1 teaspoon whole cloves • 1/3 cup brown sugar DIRECTIONS

In a slow cooker, combine apple cider and cinnamon sticks. Wrap allspice and cloves in a small piece of cheesecloth, and add to pot. Stir in brown sugar. Bring to a boil over high heat. Reduce heat, and keep warm.