Back pain is the number one source of disability worldwide, according to figures from the 2010 Global Burden of Disease Report. With 31 million Americans reporting that they experience back pain, it is important to address this widespread health problem. Although spinal problems can arise due to many causes, poor posture is a leading contributor to back pain and spinal health problems. (more…)
Back pain is the number one source of disability worldwide, according to figures from the 2010 Global Burden of Disease Report. With 31 million Americans reporting that they experience back pain, it is important to address this widespread health problem. Although spinal problems can arise due to many causes, poor posture is a leading contributor to back pain and spinal health problems.
Tips to Maintain Posture for Good Spine Health
- Maintain good body alignment. When it comes to posture, proper alignment is key. When sitting, imagine that a string is attached to the top of your head and is tugging it upward. Sit with your back straight, your feet flat on the floor, and your shoulders back. Your head should remain upright, causing your spine to remain straight. Avoid assuming positions that cause your spine to twist, which can cause tissue damage over time.
- Observe how you stand. People who stand for long periods of time often suffer from back pain. To take excessive pressure off your spine, stand with one foot slightly in front of the other and your knees slightly bent.
- Move, move, move! You may be confined to an office cubicle all day, but it is important to take the time to get up and move around. Aim to get five minutes of movement per hour. Taking a quick break to go to the bathroom or refill your water bottle can ensure that you maintain a relaxed yet supported posture.
- Use chair supports. Many chairs are not designed with ergonomics in mind, so you may need to make accommodations to make yours more comfortable. If you’re experiencing back pain, consider placing a small pillow or towel in the curve of your lower back. Placing your feet on footrests may also alleviate pressure that contributes to back pain.
- Watch your bags. Carrying a large purse, briefcase or backpack may harm your spinal alignment. Avoid messenger-style bags in favor of something that distributes weight evenly along your back and shoulders. Additionally, eliminating a few extraneous items can diminish the bag’s weight and improve your spinal health.
- Stay fit. Carrying excess weight — particularly a large stomach — places a strain on your spine. Improve your diet and exercise habits to maintain an appropriate body weight that keeps your spine in good health.
Years of poor posture may have taken a toll on your musculoskeletal system. To learn how to combat back pain and other problems, contact our spine care specialists today for an individualized approach to healthy spine care.
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How to Reduce Your Chances of Injury From Exercise
There is no doubt that regular exercise is a big part of staying healthy. Unfortunately, despite your best efforts, you may find yourself experiencing mild injuries while working out. Exercise injuries can happen to anyone, regardless of their fitness level, experience or ability. Though you may not be able to completely eliminate your chances of getting hurt during exercise, there are some steps you can take to minimize your risk of injury. (more…)
5 Questions You Should Ask Before Any Orthopedic Surgery
After your doctor tells you surgery is required, it can be both frightening and intimidating. There are some things you can do to ease some of the stress involved prior to having orthopedic surgery. By asking your surgeon these five questions, you should better understand what to expect and hopefully ease your anxieties as well as become better informed before undergoing an operation. (more…)
Tips for a Fast Recovery After Your Hip Replacement
Hip replacement surgery helps ease pain and restores flexibility. This should make it easier for you to do normal activities, but keep in mind that you might not be able to do them right away. A full recovery from this type of surgery typically takes anywhere from two to six months. You can help the recovery process by doing the following. (more…)
Easing Back Into Exercise After Your Knee Surgery
One of the more common types of orthopedic surgery is knee surgery. People put a lot of stress on their knees by walking, jogging and by partaking in many other common kinds of exercise and activity. Fortunately, partly because of the frequency of these injuries and surgeries, a great deal is known about the best ways to ease back into exercise and back into an active lifestyle. (more…)
Symptoms and Treatment of Tennis Elbow
What Is Tennis Elbow?
Also commonly referred to as lateral epicondylitis by the medical community, tennis elbow is a condition that involves the outer part of a person’s elbow becoming sore and experiencing a tender sensation. The underlying medical issue involves inflammation of the tendons that bring together the muscles in a person’s forearm just on the outside of the elbow. Tennis elbow can be either acute or chronic in nature, depending on the situation. (more…)
Stress Fractures Explained: Prevention, Causes and Treatment
A fracture is a mini-break or hairline crack in your bone, and even though it doesn’t result in a true break or splinter, it can still cause pain and disruption of motor function and normal activity in the affected area. Stress fractures usually result in pain or tenderness around the affected area. (more…)
Best Exercises During Pregnancy
Whether you are expecting a single baby or multiple, pregnancy puts your body to the test with an incredible number of changes. Most notably, a constantly growing belly and frequent hormone fluctuations put an immense amount of strain on your bones, joints, muscles and ligaments. You can keep your body in great shape by continuing to perform gentle exercise routines as long as they are permitted by your doctor. Here are five exercises that doctors often regard as safe throughout pregnancy. (more…)
New Approaches to Measuring Bone Loss and Bone Strength
Bone density is the mineral matter per square centimeter of bones within the human body. This has traditionally been cited as a major indicator of bone strength. On the other hand, bones that are less dense are lacking mineral components which makes them more porous and susceptible to breaking. Density measurements are advised for those at risk of developing osteoporosis but this assessment alone may not prove sufficient. Dense bones can still be weak, however, new bone assessment techniques are being explored in hopes of providing a more well-rounded picture of overall bone health. (more…)
Male Smokers at Higher Risk for Osteoporosis and Fractures
A study recently published in the Annals of American Thoracic Society had some interesting findings regarding the impact of smoking on bone density and fractures. Researchers studied over 3,000 current and former smokers between 45 and 80 years old. All participants had smoked an average of a pack a day every day for at least 10 years.
