Spine Wellness

If gardening is one of your passions or you just plant a few annuals each year – it is important to prevent back pain and injuries while gardening.  This blog entry will provide a few spine wellness tips for gardening.   

• Think of gardening as exercise.  To keep you muscles loose, warm up before and after gardening, and do a few lower-back stretches.
• When lifting bags of dirt or heavy planters – use proper lifting techniques.
• When weeding and planting (tasks that require stooping, kneeling or bending) for long periods of time, take a break every 10 to 15 minutes to stretch and walk around.  Then change your position. 
• Use a cushion, if you will be kneeling for long periods of times.  When kneeling, keep your back straight and do not sit on your heels. 
• If you suffer from chronic back pain/problems or arthritis, consider raised garden beds (approximately 2 to 3 feet tall).  This will allow you to sit on a chair/bench while gardening.

With summer around the corner and school out – there are many recreational options for children.  This blog entry will provide a few spine wellness and summer safety tips for kids; to help prevent back pain as well as spine and other related injuries.

Now found in many backyards - trampolines were once just found in gyms/training facilities  In that the same safety precautions are usually not used at home, there is an increased risk for injuries. The American Academy of Orthopaedic Surgeons provides these recommendations to help prevent injuries on trampolines.

• Children under six years of age should not jump on trampolines.
• Trampoline usage should always be supervised.  Do not rely on safety net enclosures.  Most trampoline injuries occur on the jumping surface.
• Only one individual should be on the trampoline at a time.
• The jumping surface of the trampoline should be placed close to the ground.
• After each use, if a trampoline ladder is being used; remove it to prevent unsupervised access.
• If someone is jumping on the trampoline, there should be spotters.  Additionally, high-risk maneuvers such as somersaults should only be done with proper supervision, protective equipment such as harnesses and instruction. 

With summer around the corner and school out – there are many recreational options for children.  This blog entry will provide a few spine wellness and summer safety tips for kids; to help prevent back pain as well as spine and other related injuries.

Historically found in gyms and training facilities, trampolines are now found in many backyards.  In that the same safety precautions are usually not used at home, there is an increased risk for injuries. The American Academy of Orthopaedic Surgeons provides these recommendations to help prevent injuries on trampolines.

• Children under six years of age should not jump on trampolines.
• Trampoline usage should always be supervised.  Do not rely on safety net enclosures.  Most trampoline injuries occur on the jumping surface.
• Only one individual should be on the trampoline at a time.
• The jumping surface of the trampoline should be placed close to the ground.
• After each use, if a trampoline ladder is being used; remove it to prevent unsupervised access.
• If someone is jumping on the trampoline, there should be spotters.  Additionally, high-risk maneuvers such as somersaults should only be done with proper supervision, protective equipment such as harnesses and instruction. 

We all have heard about the importance of exercise for our cardiovascular health – but exercise is also critical to our spine health.  Exercise helps to build bone mass and strengthen the spine.  For a spine wellness fact sheet on back exercises, click here.

Additionally, here are a few links to exercises for your spine.  These sites provide useful spine wellness exercises on theNorth American Spine Society web site and Back.com.

Did you know that the most common cause of scoliosis is unknown – or idiopathic? 

More prevalent in girls than boys, scoliosis most commonly affects adolescents and teens aged 10 – 16 years of age.  That is why it is important for a scoliosis screening be a part of their annual physical.

Early detection is important to stop or slow the progression of scoliosis. 

With scoliosis, an individual has a curving of their spine, generally a C- or S- shaped curve.  These curves are easily seen when the person bends forward.  One common screening tool that physicians will use is to have the patient bend forward – this will usually show any deformities in the spine.  If there is curvature present, this will be confirmed with an X-ray.  

 While traveling for work or vacation – avoiding back injuries will make your trip much more enjoyable.  Here are some spine wellness tips to help you prevent back pain and problems:

• Do not over pack or carry bulky luggage.  Try packing fewer things in smaller bags.
• Use sturdy, light, easy-to-carry pieces.  Ideally luggage with wheels and handles.
• To balance the weight – carry luggage with both hands.  If carrying a heavy backpack, switch shoulders often, and use a back pack with adjustable straps that have padding.
• When lifting or carrying luggage, do not twist.
• If you are lifting bag(s) to an overhead compartment; first lift to the top of the seat.  Then with both hands, lift to the luggage bin.

Driving is not only painful at the gas pumps, but it can also be a pain in the back – literally!  People are spending more time in their cars – either driving to work, carpooling or vacationing. 

Studies have shown that there is an association with driving and back pain.  Back pain can be caused by sitting in a fixed position for an extended period of time, the swaying of your car or even the foot action with the pedals. 

As you plan your summer vacation, or even before you get behind the wheel for the next carpool – click here for a spine wellness check list with healthful tips for your spine while driving. 

Approximately 80% of adults will at suffer from back pain at some time in their lifetime.  Generally, most people will try to take medications and rest to alleviate this pain.  And if this back pain persists, after a few weeks they will see their physician.

Here are a few signs/symptoms of when you should see your physician or a spine specialist: 

• If your pain is in the lower back, does the pain extend to your leg?
• If you are having leg pain, does it increase when you life your leg/knee towards your chest or bend over?
• When you are walking do your legs get numb or weak?
• Is your back pain the result of a recent fall?
• Have you been experiencing back pain longer than three weeks?
• Is your back pain keeping you up at night, or waking you up?
• Are you having persistent bladder or bowel problems?

Pregnancy is a time of great excitement.  Unfortunately, it is sometimes accompanied with new aches and pains – including back pain.

Back pain during pregnancy can be caused by many things.  A few common reasons include:

• Shifting posture.  As a result of the extra weight in the front of the body – this puts additional pressure on the lower spine and results in a shifting of the expectant mom’s center of gravity.
• Weakened abdominal muscles.  Usually used to help support the spine, abdominal muscles become relaxed and loose as a result of hormonal changes.
   
  Here are a few tips to help minimize back pain caused by pregnancy:

• Wear sensible shoes.  Select shoes with good arch support, and avoid high heels, 
• Sleep on your side.  The best way to sleep is on your side with your knees bent.  Consider putting a pillow between your knees.  Additionally, if your mattress is too soft – place a board between the mattress and box-spring.
• Exercise.  Talk to your physician about what exercises are good to strengthen your back muscles.
• Avoid lifting heavy objects.  If you can not get help, be sure to use proper lifting ergonomics.
• Use proper posture and sit in chairs with good back support.  If needed, use a pillow in the lower part of your back.

To date, there is no known treatment for osteoporosis.  Therefore, the focus of treatment is on minimizing the effects of bone loss and reducing further bone loss.  Nutrition and exercise are important components of  the treatment plan (and prevention plan).

Additionally, there are medications available that are used to either increase bone mass and/or decrease bone loss.  Talk to your physician about what is best for you.  Recommendations will be made based upon your age, overall health, medical conditions, family history, among other factors.

For vertebral compression fractures, resulting from osteoporosis, there are treatments available.  Common minimally invasive spine treatments are vertebroplasty and balloon kyphoplasty.

PREVENTION

To minimize bone loss – it is important for individuals to have adequate amounts of calcium and vitamin D, to do weight-bearing exercises and have a healthy lifestyle. Additionally, as a part of the natural aging process, some bone loss can not be prevented. 

The National Osteoporosis Foundation recommends that healthy adults calcium intake should be 1000-1200 mg/day.  Calcium absorption is maximized when it is accompanied with vitamin D.  If one does not have a diet which provides enough calcium, there are many supplements available.  Talk to your physician about your specific calcium and vitamin requirements and what supplements are best for you. 

SCREENINGS

The National Osteoporosis Foundation recommends the following for screenings to determine if they are at increased risk for osteoporosis:

• Postmenopausal women under the age of 65, that have one or more risk factors
• All women 65 and older
• Postmenopausal women, who have a fracture
• Women prior to receiving therapy for osteoporosis

With warm weather hopefully around the corner, many of us get the “spring cleaning bug”.  But did you know that the Home Safety Council states that spring cleaning puts individuals at risk for falls, one of the leading causes of home injuries in America?  (In case you wondered, poisoning is the other leading cause of home injuries).  

§         Do not carry loads that you can not see over; especially walking up and down the stairs.

§         When using stairs, always keep one hand free to hold the railings.

§         When cleaning closets, always keep the floor space by you clear - especially if you are on a ladder.

§         Be sure to tuck electrical cords and telephone cords out of walkways.

§         If using a step ladder, do not stand on the top rung. 

Everyone knows the importance of milk.  And we have all seen the “Got Milk” commercials and advertisements. Needless to say, we all know that calcium is important to help prevent osteoporosis. 

But did you know that osteoporosis is often referred to as “the silent disease”?  This is because it is usually not diagnosed until there is a fracture.  The most common fractures are of the hip, wrist or spine. According to the American Academy of Orthopaedic Surgeons, osteoporosis affects more than 28 million Americans contributing to approximately 1.5 million fractures per year. 

To help avoid osteoporosis, it is important to know your risk factors.  Here are some of the key risk factors:

• Gender – Mainly thought of as a female disease, males also get osteoporosis. In females, menopause accelerates the risk for osteoporosis and for males lower testosterone increases the risk.

• Age – The older you are, the greater your risk.

• Race – There is an increased risk for iindividuals who are Caucasian or from Southeast Asian descent.

• Family History – If someone in your immediate family has had osteoporosis – you are at greater risk.

• Frame Size – Individuals who are thin or have a small body frame are at greater risk.

• Lifestyle Habits – The less one does the greater their risk – so if you are sedentary and do not get enough weight-bearing exercise your risk is higher.  Also unhealthy lifestyles – such as smoking, being overweight or alcoholism increases one’s risk. 

• Nutrition – Poor eating habits and a diet which is deficient in calcium and Vitamin D increases the risk for osteoporosis.  Additionally, excessive consumption of some chemicals found in beverages inhibits the absorption of calcium; i.e. sodas and caffeine. 

• Overall Health - Long-term use of medications resulting from chronic illnesses can affect the calcium levels in the body.  For example corticosteroid medications and diuretics can cause calcium loss.  Talk to your physician, specifically about the medications you are taking and their overall effects of the health of your bones.  Additionally, early menopause increases one’s risk.

When many of us think of falls – we usually think of slipping on ice, falling down stairs or something more dramatic.  But falling is easier than that!  To avoid falls and back pain or other aches and breaks – here is a fact sheet to help you prevent falls at home. 

   A popular New Year’s resolution is losing weight.  Did you know that while on a diet, you can lose bone density?  Studies have shown that individuals on a diet can have a decrease in their bone mineral density and in body minerals. 

Before you get started, it is important to talk to your doctor!  Your doctor can make recommendations about taking calcium supplements, as well as evaluate any underlying health conditions with your exercise program in mind.

To learn more about protecting your spine and maintaining spine wellness while losing weight, click here for a fact sheet prepared by Indiana Spine Group.