Archive for the Back Pain Category

Don’t Shop Till You Drop: 4 Quick Tips for a Pain-Free Shopping Season

By on December 16, 2011
This entry is filed under Back Pain, Neck Pain, Prevention.

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Top Tips for Pain-Free Holiday ShoppingThe holidays are here, and so is the shopping frenzy. Although strolling through stores can be fun, lugging heavy shopping bags or hunching over to wrap gifts can strain your back or neck. Before you head to the mall, follow these quick tips to avoid soreness in your joints or muscles.

 

  • Make an organized list – Don’t wander aimlessly around the store until your feet and back hurts. Create an itemized list and go after them. Also, don’t hesitate to ask staff where to find a particular item. It will save you time, energy, and wear and tear on your joints and muscles.

 

  • Wear comfortable shoes – Walking around the mall for hours in high heels or crumbling running shoes is not good for your feet or your back. Wear comfortable clothes or walking shoes in good condition. When you’re crossing the parking lot loaded with retail bounty, you’ll appreciate a pair of quality footwear.

 

  • Take advantage of free wrapping – If free wrapping is offered with your purchases, take it. It will save you time and help you avoid hunching over to wrap your gifts later.

 

  • Gift wrapping tips – If you do decide to wrap gifts yourself, create a “wrapping station.” Keep wrapping paper, bows, ribbons, scissors, tape, cards, pens, and anything else you need within an arm’s length. That way you can comfortably wrap gifts without having to reach, which can strain your back or neck. For best results, wrap your gifts while standing at the kitchen table. Standing promotes movement and good posture.

 

If you’re still experiencing pain or just want extra comfort during the holiday season, please stop by one of our stores or visit us online at www.relaxtheback.com. Because even Santa’s helpers can use a little help!
Happy Holidays!

4 Weeks to Better Back Health: WEEK 4 (Strength Conditioning)

By on September 8, 2011
This entry is filed under Back Pain, Conditions, Prevention.

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Congratulations!

You have now successfully reached the final stage of your whole body conditioning process. Strength conditioning benefits the muscles, ligaments, discs and bone.  It also benefits the mind by diminishing fear of activity and promoting the ability to do more in your daily life.

To be most effective, strength training must be incorporated a minimum of three times per week, and should be performed after aerobic and flexibility exercises.  If time is limited, a minimum of five minutes of aerobic activity should precede strength conditioning.

General Considerations Regarding the Different Exercise Methods Recommended:

FLOOR:  Floor exercises employ the body’s own weight as resistance against gravity.  Wrist or ankle weights may be used to increase resistance even further.

ELASTIC BANDS:  Bands are convenient for travel and home use.  Bands are available in various forms. Bands that offer greater resistance are employed as your strength increases.

WEIGHT MACHINES:  Weight machines permit greater resistance with limited freedom of movement.  Machines safely guide and limit movement to the exercise intended.

FREE WEIGHTS:  Free weights best simulate real world movements.  However, the risk is greatest as there is potential for movement in any place.

But don’t forget to limit your risk factors to ensure that the conditioning is effective….

In general, the following has a negative effect on musculoskeletal health:

  1. An inordinate number of health complaints of multiple systems.
  2. Smoking, which diminishes circulation to tissue.
  3. Substance abuse.
  4. Lacking a significant other
  5. Job dissatisfaction.
  6. The belief that your health and well being depends on powerful others or powerful medicine.
  7. The belief that one cannot influence his/her health and well-being by one’s own actions.

Avoid these common detriments during the 4 weeks of musculoskeletal health building and you will soon see and experience positive results.

Happy conditioning!

4 Weeks to Better Back Health: WEEK 3 (Flexibility Conditioning)

By on August 31, 2011
This entry is filed under Back Pain, Conditions, Prevention.

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After previously working the muscles vigorously through aerobic exercise, we cannot forget this crucial stage. Flexibility refers to the property of being able to bend without breaking.

Flexibility conditioning promotes pain-free motion and prepares the joints to “bend” within and beyond the usual range they are accustomed to. Loss of flexibility results from adaptive shortening of tissues that have not be subject to periodic stretch.

Lack of flexibility in one area of the body can place greater stress on that and other areas of the body. Screening for flexibility conditioning is accomplished by strategically exploring the ability of body parts to move through their full range without discomfort. Normal flexibility is accompanied by a “stretch” discomfort at the end of full range that does not indicate a problem. Bend your finger back to experience what a normal stretch feels like.

Remodeling inflexible tissue into flexible tissue requires frequent repetition of stretching during the day. Stretching should be performed daily, at least four times a day to affect a change. Stretching should be taken to the point of slight discomfort and held for 5 seconds. DO NOT BOUNCE!! Changes in joint flexibility may take as long as six weeks to appear.

For more on stretching, visit our friends at Spine Universe or find an article about it here.

4 Weeks to Better Back Health: WEEK 2 (Aerobic Conditioning)

By on August 24, 2011
This entry is filed under Back Pain, Prevention.

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Last week, we began to address posture. The next stage in the conditioning pyramid is aerobic conditioning. Although this stage can be more demanding than focusing on posture alone, it is a powerful part of the conditioning process.

During the exertion of aerobic conditioning, heart and respiration rates increase, promoting the exchange of oxygen and other blood nutrients to the tissues of your body.  Aerobic exercise results in a more efficient heart, in lower resting blood pressure and heart rate, and a positive mental attitude.  When you are aerobically conditioned, the heart returns to its resting rate much quicker.

It is estimated that for every hour you perform aerobic exercise, you get that hour back, plus one extra hour of life. All this can start with as little as 15 minutes per day, 3 times a week.

Although aerobic exercise can sometimes be a challenge for those with back pain and injuries, there are ways to work around it. This and other articles from our friends at Spine Universe may be able to help: Aerobic Exercise for a Healthy Back.

Full-Body Conditioning Series: 4 Weeks to Better Back (and Overall) Health – WEEK 1

By on August 17, 2011
This entry is filed under Ask The Experts, Back Pain, Prevention.

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Conditioning is the adaptation to physical or mental exertion, and practicing it can significantly reduce pain and improve your overall health and wellbeing in a way that is natural and long-lasting.

For this reason, we are bringing you a four week Full-Body Conditioning Series. This program occurs in stages that represent a logical progression and will build upon one another for real results.

Postural Conditioning is addressed first so that body parts are in proper relation to one another other and the other forms of conditioning can move forward smoothly.  Aerobic Conditioning comes next, which increases the circulation of blood nutrients to the tissues of the body.  Maintaining proper posture maximizes the efficiency of aerobic conditioning and all other forms of conditioning.  Flexibility Conditioning follows to promote flexibility and full range of motion.  When joints can move through their full range of motion, Strength Conditioning is optimized and you have a great foundation for long-term health.

We will cover all of these types of conditioning in one-week increments. For the best results, practice each for a week and carry them through so that you’re building towards a natural mastery of all four.

Week 1: Improve Postural Conditioning

The Base of the Pyramid

Posture is the relationship of body parts to one another.  Postural awareness is the building block upon which safe and efficient aerobic, flexibility, and strength conditioning is built.  Proper posture minimizes the stress of maintaining positions or performing activities. Postural deconditioning leads to undue stress upon joint structures.

In modern life, the most common postural stress results from activities that cause the neck or back to be bent forward.  Activities that commonly result in a flexed or “bent” spine include sitting, sleeping, reading and bending from the neck or waist.

The view from the side – Whether you are standing, sitting, or lying, a straight line should run from the center of the ear, through the shoulder, and hip.  When standing, this line should continue through the ankle.

The view from the front – When standing, the body’s weight is distributed to both legs equally.  A straight line should run from the nose through the navel, terminating midway between the ankles.

First and foremost, postural conditioning involves increasing your awareness. In general, the goal is to assume neutral postures that minimize the forward bending of the neck and back when maintaining positions or performing activities.

Focus on your posture this week, and next week we will begin to explore Aerobic conditioning.

Back Friendly Travel

By on July 10, 2011
This entry is filed under Ask The Experts, Back Pain, Prevention, Travel.

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Taking a vacation is fun and exciting, but the fun and excitement can end before you ever get to your destination if you don’t take care of your back. Here are some tips to help you become a back friendly traveler.

Low Back and Neck Support
Long trips may cause upper and lower back pain but lumbar and cervical travel pillows can offer relief. Inflatable pillows are preferred for air travel because they can be adjusted easily in your seat and lay flat in your carry-on bag or luggage.

Luggage Weight
Do you know how much your luggage weighs? Most people buy luggage to fit their travel needs but rarely consider the weight of the bag. Check the weight of the bag before purchase. A pound or two less can make a big difference once the bag is packed.

Smaller Bags
Traveling light is easier when your bag is small. Consider taking 2-3 small bags instead of one large bag on your trip. Also, consider using a backpack as your carry-on. Backpacks distribute weight equally to both shoulders to reduce back pain.

Luggage Wheels and Handles
Luggage with smaller wheels can easily tip over causing shoulder, elbow, wrist, and low back pain. When purchasing wheeled luggage opt for the bigger wheels to improve the balance between you and your bag.

Wheeled luggage is the best way to travel but the handles are often too short. Consider purchasing a luggage handle extender to prevent twisting your low back and neck, over-rotating your shoulder and hyper-extending your elbow.

 

About the Author
Christine E. Wright, Ph.D., LOTR, has been an adult rehabilitation Occupational Therapist for 17 years and an academic educator for 11 years.
Contact Information:
Christine Wright, Ph.D., LOTR
School of Allied Health Professions
Louisiana State University Health Sciences Center – Shreveport
Shreveport, LA 71130
318.813.2952

Is Sitting All Day Killing You?

By on May 10, 2011
This entry is filed under Back Pain, Conditions, Prevention, Products and tagged , , , .

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If you have back problems, or a hard time sitting for prolonged periods at work, then a Stand Up Desk may be the answer. If you’ve been waiting for just the right infographic to come along and persuade you to ditch your desk, check this out…

Pregnancy and Back Pain

By on March 13, 2011
This entry is filed under Back Pain, Conditions.

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presented-by-spine-universeMost women experience back pain while pregnant.  Throughout pregnancy the body undergoes many changes: hormones release to relax connective tissue, the body’s center of gravity shifts with weight gain, and weight distribution—especially the abdominal area adds stress on the low back (lumbar spine).

Talk with your doctor

Before you begin any type of back pain treatment, be sure to talk with your doctor.

In general, the following may help you to relieve and possibly prevent back pain:

  • Cold therapy to reduce inflammation
  • Heat therapy to ease muscle spasm and pain
  • Regular stretching and exercise; stay as fit as possible
  • Practice proper posture during rest and activity (proper body mechanics)
  • Sleep on your side with a pillow between your knees
  • Change positions often
  • Avoid high-heeled shoes
  • Talk with your doctor about a maternity support belt
  • Use a lumbar support while seated
  • Acetaminophen (Tylenol) only with your doctor’s consent

In addition, your doctor may prescribe physical therapy that includes passive treatment such as massage.  Physical therapists understand the challenges you face during pregnancy to maintain correct posture at rest and activity.  They can offer you beneficial information to make the remaining months or weeks as comfortable as possible.

Degenerative Disc Disease

By on March 13, 2011
This entry is filed under Back Pain, Conditions.

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presented-by-spine-universeDegenerative disc disease (DDD) is a normal part of aging. Some people do not know they have DDD until symptoms start. DDD can cause disc structure to change. Discs in the neck (cervical spine) and low back (lumbar spine) can lose normal height decreasing the size of nerve pathways. Nerve impingement, inflammation and pain can develop. The loss of disc height also affects the amount of space between the spine’s joints; the facet joints. Lost space in between the facet joints can result in osteoarthritis (spondylosis), inflammation, and pain that may be constant.

Symptoms

The type of symptoms you experience may depend on the level of the spine affected by degenerative disc disease and its severity.

Cervical (Neck)
Lumbar (Low Back)
Neck pain
Low back pain
Pain that spreads (radiates) into the shoulders, upper, down one or both arms
Pain that spreads (radiates) into the buttocks, thighs, down one or both legs
Numbness, tingling sensations
Numbness, tingling sensations
Weakness
Weakness

Talk with your doctor

Sudden pain or pain that is severe, or that becomes chronic or progressive, requires evaluation by your doctor. Perhaps your doctor has already diagnosed you with degenerative disc disease. If that is the case, he will want to know about any new symptoms, especially weakness, problems with balance or when walking, or bladder or bowel dysfunction.

Diagnosis

Your doctor collects and compares information gathered while talking with you about your medical history and past and existing symptoms. A physical and neurological examination looks for limitations of movement, balance difficulties, and what exacerbates and relieves pain. During the exam he tests your reflexes, muscle strength, sensations, or other signs of neurologic loss.

A set of plain x-rays help to rule out other disorders such as infection or tumor. The x-rays also reveal information about disc height. Other imaging tests may be ordered by your doctor to study and confirm your diagnosis and direct your treatment plan.

Treatment

Most cases of cervical and lumbar degenerative disc disease do not require surgery. Often, one or more non-surgical treatments are very effective at relieving symptoms. These include:

  • Medications: non-steroidal anti-inflammatory drugs (NSAIDs) to reduce inflammation and pain; muscle relaxants to calm spasm; and, occasionally narcotic painkillers.
  • Cold/heat therapy
  • Spinal injections
  • Physical therapy: stretching to increase flexibility, therapeutic exercise to build muscle strength and endurance; posture and importance of maintaining good posture (ergonomics) at rest, work, and during other activities.
  • Chiropractic
  • Alternative therapies, such as acupuncture

Surgery may be recommended if pain cannot be managed, spinal instability develops, or neurologic symptoms develop or progress. Your doctor will explain why he recommends surgery and the type of procedure involved, including what to expect before and after surgery.

Spinal Arthritis

By on February 28, 2011
This entry is filed under Back Pain, Conditions.

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presented-by-spine-universeThere are more than 100 types of arthritis.  The most common type that affects the spine is spondylosis, or simply osteoarthritis.  Inflammatory types of arthritis also can cause joint stiffness and pain.  These include juvenile or adult rheumatoid arthritis and ankylosing spondylitis.  Spinal arthritis can affect the cervical (neck), thoracic (mid-back), and lumbar (low back) spine.

Degenerative disorder
Spondylosis is a degenerative, wear and tear disorder related to growing older.  This type of arthritis affects the spine’s joints; the facet joints.  At the back of each vertebral body is a pair of facet joints.  Like other joints, each facet joint is covered in cartilage to facilitate smooth movement.  Age- and activity-related spinal degeneration contributes to erosion of cartilage.  As cartilage wears away, joints become inflamed, stiff, and painful.

A degenerative cascade of cumulative effects causes osteoarthritis to alter the spine’s structures.  Degeneration at one level can lead to change (deterioration) at another level of the spine.  These changes can create stress and increase wear and tear of the spine’s discs and ligaments.  Many patients with spondylosis also have degenerative disc disease.

Are you at risk?
Similar to other disorders, some risks are controllable and others are not.

Risks you control

  • Balanced diet
  • Body weight; extra weight (obesity) stresses spine structures
  • Do not smoke (tobacco use)
  • Exercise
  • Overuse of joints during work or sports-related activities

Risks beyond your control

  • Age; everyone ages (arthritis is common in people over age 50)
  • Family history of arthritis
  • Gender: women are at higher risk
  • Spine injury, trauma

Talk with your doctor
Sometimes arthritis symptoms flare up, such as during periods of increased activity, illness, or weather changes.  No two patients with osteoarthritis are the same.  Pain that is chronic, severe, and/or progressive is a good indication that you should see your doctor.

Treatment
Few patients require surgery to treat spondylosis.  Most patients lead full and productive lives and manage osteoarthritis with cold/heat therapy, exercise, medications, spinal injections, and alternative treatment such as acupuncture.

Your doctor may recommend a physical therapy program to improve your posture, increase flexibility, and build strength and endurance.  Biomechanics and ergonomic training is part of an organized program of physical therapy.  Proper posture and movement at rest or during any activity benefits patients with spondylosis.

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