Battling Heat & Back Pain

Sometimes battling the heat with back pain can be tough. Check out these tips.

http://www.spine-health.com/blog/battling-heat-and-back-pain

Stay Active in Spring!

For the millions of people who have chronic, long-standing low back pain, golf can still be an enjoyable sport. However, a regular routine of stretching and low-impact exercise is critical to maintain the ability to play golf.

http://www.spine-health.com/conditions/sports-and-spine-injuries/playing-golf-low-back-pain

Biking is a popular form of aerobic exercise, and is often a favored form of exercise by people with low back pain conditions. Biking may be a good exercise option for many reasons:

http://www.spine-health.com/conditions/sports-and-spine-injuries/bicycling-and-back-pain

Chiropractic manipulation refers to a chiropractor applying manipulation to the vertebrae that have abnormal movement patterns or fail to function normally. Chiropractic manipulation (also known as chiropractic adjustment or spinal manipulation), is a common therapeutic treatment for lower back pain.

http://www.spine-health.com/treatment/chiropractic/chiropractic-manipulation

Spring Forward into Spring Cleaning

With March comes the start of spring...and spring cleaning.

Household chores can come with unwanted pain if not done carefully. Bending and/or twisting at the waist is a common cause for upper and lower back pain. From washing dishes, to vacuuming, you'd be surprised to know that having a proper technique can prevent you from experiencing back or neck pain. 

Back-Saving Tips for Chores:

• When you wash dishes, open the cabinet beneath the sink, bend one knee and put your foot on the shelf under the sink. Lean against the counter so some of your weight is supported in front.


• When ironing, raise one foot a bit. Place it on a small stool or a book to take some strain off your back.


• To vacuum, use a "fencer's stance." Put all your weight on one foot, then step forward and back with the other foot as you push the vacuum forward and back. Use the back foot as a pivot when you turn.


• Use a cold pack if your back begins to hurt. Wrap an ice pack in a towel moistened with warm water. The warmth gives way to gradual cold, which likely will alleviate the discomfort. (No ice? Try frozen veggies instead.)


• If pain persists for more than a day or two or if you experience numbness after doing chores, tingling or weakness in your arms or legs, see a doctor of chiropractic.

Spring is Here. Use These Tips To Keep Out of Back Pain

So it's finally getting nice out! Believe it or not, this is usually my busiest period of time at the office. Why?
Most people haven't done very much activity during the winter (unless you call watching Dancing withe the Stars activity).

We've gained weight, exercised less and generally taken poor care of our backs. Then, the weather gets nice and we decide that all that work in the yard has to get done in a day!

Guess what? Your back can't take it. This is the classic case of overuse. What we were capable of doing last fall when we were in better shape cannot be accomplished now without building back up to it. 

So, some words of wisdom:

1. Start easy the first day or two. Spend short periods of time and gradually work up to longer periods of time each day.
2. Start with limiting the amount of time you stay bent over, as well as limiting the number of times you repetitively bend over
3. Lift light loads the first few days and find someone to help you lift the heavier stuff (lawn mowers...etc)
4. Make sure your body is warmed up before the activity, especially if it's cool and wet out. Dress in layers and as you get warmer shed layers. Do some easy cardio in the house before heading out. 5 mins of cardio (jumping rope, aerobics...etc) will build the internal heat in your muscles which makes them more flexible and less likely to strain with yardwork. Some easy back stretching after the cardio is even better.
5. Avoid early morning yardwork. We are generally stiffer in the morning (especially as we get older) and it's generally colder in the morning which makes us even less flexible.
6. The best thing that you can do is hire a neighborhood kid (if you can find one who wants to work anymore) and let him do the strenuous stuff as you boss him around with your coffee in hand

Vitamin D Deficiency and What You Can Do

It looks like we will get some sun today! Did you know that no food naturally gives us Vitamin D? The only way for your body to get Vitamin D is either fortified foods (mainly milk) or your body making it which requires a certain level of sun. In the winter months, there is usually not enough sun for your body to produce it in adequate amounts. So, Vitamin D supplementation is almost a necessity for most people in the Northern climates. Research has recently found that Vitamin D deficiency is linked to many disease conditions afflicting us. A simple blood test can determine if deficiency exists.

Stay Safe While Shoveling - By Dr. Jardon

More snow so watch your shoveling mechanics.

Limit bending and twisting combinations by bending your knees as you bend forward and come back up. Do not twist to throw the snow until you are standing upright. Limit twisting by moving your feet towards the direction you're throwing it. Bending/twisting combinations can "unhinge" the facet joints, allowing more strain on the protective muscles and ligaments.

Also, make sure you're warmed up in the morning by stretching beforehand. Dress warmly.Take it easy for the first 5 mins and, as you warm up with the activity of shoveling, you can safely speed up. Also helpful, don't try to do it all at once. Do it in shifts.

But, here's the best advise, get a snow blower!

Keep Your Back Healthy this Winter

Spine-Health newsletter - January 9, 2015

Cold weather and slippery conditions bring their own set of challenges to the body and your back. With winter in full swing, it’s time to think about how to keep your back healthy while dealing with a common cold-weather activity: shoveling snow. Learn how to approach this household chore safely to prevent straining and back injury.



Featured Article:
Snow Shoveling Techniques to Prevent Low Back Injuries




Preventing Winter Sports Injuries
Outdoor activities can be an excellent way to get some fresh air and exercise during the long, chilly winter months, but the cold temperatures and icy surfaces can also lead to more injuries. Learn tips to keep having fun while minimizing injury risk. Learn more...

Skiing and Back Pain
While skiing and snowboarding are more likely to result in injuries to the knee or upper body, the stress on the lower back can also produce or worsen a lower back condition. Learn tips for preventing skiing-related back pain. Learn more...

7 Winter Sleeping Tips for Chronic Pain
While it may be preferable to gather under a pile of warm blankets and hibernate during the winter months, getting to sleep is often still a problem for bad sleepers and for patients dealing with persistent back and neck pain. Learn more...

Lower Back Strain Video
Lower back strain is acute pain caused by damage to the muscles and ligaments of the back. It is often referred to as a pulled muscle. Learn more about the muscles affected by and symptoms of lower back strain. Start watching...

Could a Compression Spinal Fracture be Causing your Back Pain?
If you're a female over the age of 50, an osteoporosis patient, a cancer patient, used steroids or other drugs for a prolonged time, or have low bone mineral density, your risk for a spine fracture is increased. Also, individuals that already have a compression spine fracture(s) are 3-5 times more likely to experience another fracture within the next twelve months.

Visit our new education center to learn more about vertebral body compression fractures of the spine.

Back-healthy snow shoveling

Using the wrong body mechanics when shoveling snow can put undue stress on the lower back and lead to a painful muscle strain, or possibly more serious back injuries.

http://www.spine-health.com/wellness/ergonomics/snow-shoveling-techniques-prevent-low-back-injuries