Blog - Page 11 of 15 - Michigan Spine & Pain

Winter Workout Workarounds

We were so motivated to stay active throughout the spring and the summer. Then the temperature dropped. And dropped. And dropped.

But when the ball dropped at the end of 2014, we made a resolution to get back to exercise. It may be easier to stay with the program in more temperate climates, but just because of our Michigan address, it doesn’t mean we get a free pass through the winter. We just have to be a little more innovative, a little more creative, and show a bit more toughness. We have to be Michiganders.

So, here are some ideas for staying fit even when comfort foods and the lit up screens call us with their siren songs:

If you’re going to watch YouTube, use it to stay fit. If you ever thought that you could only access a great workout through a gym membership or paying for DVD’s, YouTube is your new best friend. YouTube now has several channels filled with people who offer healthy, varied workouts. Some of our favorites are Fitness Blender, BeFit, and Pop Sugar. BeFit is the official YouTube channel for Jillian Michaels and Denise Austin and you can find Billy Blanks, Jr. and Jane Fonda as well. Fitness Blender offers new videos all the time. Husband and wife team Daniel and Kelli take you through very organized, structured workouts, many with a timer in the upper right corner and a calorie bar. They specialize in HIIT (high intensity interval training), which sounds worse than it is. The exercises are challenging, and if they are too hard, they are over soon! Pop Sugar has several short form targeted videos and longer videos, many with a timer device, as well. Pop Sugar targets young women in their fitness and ad content.
Try out some indoor exercise opportunities. If you have access to an indoor pool, take a few laps. If you think you can successfully ice skate, give it a try. If somebody invites you to their co-ed volleyball game, say yes. If your buddy has the keys to a gym, go in and shoot some hoops.
Walk indoors. Mall walking is low impact aerobic exercise and and costs very little. If you take along a toddler in a stroller, you will never be too far away from a bathroom or a place to stop. The most challenging part of mall walking is not negating your progress at the food court and keeping up a fast enough pace. You can also try walking in other larger buildings like museums. If you are upright and walking, even leisurely, you are engaging in exercise. You can go through a museum twice, once to enjoy the displays and a second time for your “speed run”.
If your kids or grandkids are video gamers, be sure they have a fitness game and join in with them. They love seeing their parents or grandparents making fools of themselves and some of the games (particularly the dancing ones) pack a nice calorie-burning punch, too.
Design your own winter exercise routine. Mix it up with weight bearing exercises, abdominal crunches and some old standby calisthenics (jumping jacks, lunges, squats, pushups, wall sits). Put on your favorite music and time yourself, with 30 to 40 seconds of exercise and a 10 second rest between. Build up to 30 minutes either at a time, or cumulatively throughout the day.
Don’t hide yourself inside. When the weather isn’t frightful, but just cold, dress up and take a brisk walk. Be sure you are well covered head to toe with decent gloves and sturdy shoes and walk outside, particularly if it is sunny. Certain state parks have open trails during the winter and you can ask the staff and rangers which ones are cleared and passable. And the nearest high school track is a safe bet for a quick few laps on a cold winter day. Better yet, head to the Detroit zoo and just go visit a few animals and then call it a day (easiest to do if you are a member).

Proper Posture Takes Care of Your Neck

It can be hard to reverse bad posture, but it can save you from discomfort and pain. Here are some tips to follow on how to hold things, as well as how to protect your neck while you sit, stand, talk and play:

Get up and move around! This might seem obvious, but sometimes it is hard to remember to do. Computer work, TV watching, reading and plenty of other activities involve a lot of staying basically in one position. You’ll be doing a lot to avoid getting your neck stuck in an uncomfortable position if you remember to change positions and move around a bit on a regular basis.
Redesign your work space. Do you work in an office? At a computer? Is your computer “work” mostly volunteer commitments or corresponding with friends and family now that you are retired? Either way, appropriate ergonomic comfort will save you hours of discomfort in the long run.Try positioning your computer monitor at eye level so that you are required to look neither up nor down for extended periods of time. Do you use a tablet? Try propping your touch-screen on a firm pillow so that it sits at a comfortable slant, instead of lying flat on your lap which, or course, requires you to look down at an unnatural angle.
Use better cell phone body language.Don’t strain your neck muscles by holding your phone by tilting your head. Use the hands-free/speaker phone function or wear a headset. Both Bluetooth and headsets connected with a wire are good options to avoid neck strain injuries.
Position yourself for better sleeping: Don’t wake up feeling injured. Get a comfortable pillow that is supportive as well. So many styles and levels of firmness are available today. If your pillow is old, get a new one that cradles your neck and supports your head. If you are already in pain, remember that healing occurs during sleep hours. Sleep problems can increase the severity of preexisting musculoskeletal pain.
Know your limits. Are you really able to move furniture, carry in ten bags of groceries, play football with your grandkids, go out for tennis without a proper warm-up and cool down? Consider what different activities might do to your neck, back and shoulders, plan appropriate levels of activity, and treat your body with care.

“The 5 Stages of Posture”

MRI’s and the Origins of Physical and Emotional Pain

Most of us, having made it to this point in our lives, have experienced both physical and emotional pain. Pain hurts. No big news bulletin there…Doctors of physical pain medicine as well as neurologists, psychiatrists and psychologists have long wondered about the similarities and differences between physical and emotional pain and how the human body copes with both types of pain.

Current research suggests that physical pain and emotional pain from, for example, rejection share common neural mechanisms. This means that emotional pain can actually be quantified and characterized along with actual physical pain. These commonalities can actually be visualized through the use of magnetic resonance imaging (MRI) technology. Some of these theories are beginning to be challenged and investigated more thoroughly. Luckily for all of us, researchers are engaged in discovering how our brains process and react to pain.

Here are a few articles to look at if you are interested in learning more about this subject in depth:

Separate Neural Representations for Physical Pain and Social Rejection: www.nature.com/ncomms/2014/141117/ncomms6380/full/ncomms6380.html
*Response of the μ-opioid System to Social Rejection and Acceptance: www.nature.com/mp/journal/v18/n11/full/mp201396a.html#close
*The Pain of Social Disconnection: Examining the Shared Neural Underpinnings of Physical and Social pain: www.nature.com/nrn/journal/v13/n6/full/nrn3231.html

*There is a small cost associated with downloading and/or printing these two articles if you are not already a registered subscriber to the journals Nature Reviews Neuroscience, or Molecular Psychiatry.

MORE (Clinically Validated) Reasons to Laugh

We recently posted on Facebook some quotations offering due “props” to laughter. We liked the quotations we selected, as we found them to be convincing and amusing opinions. Well, for one of our Facebook following patients, opinion is just not enough. She sent us the link below, offering an additional reason to have a good laugh:

www.mc.vanderbilt.edu:8080/reporter/index.html?ID=4030

We can’t help but love this and we love that our patients are always on the lookout for more ways to improve upon the healthy lifestyle choices we strive to make every day. While we can’t ethically advocate that laughing while eating too much cake cancels out the calories (sorry!), the research that Dr. Maciej S. Buchowski of Vanderbilt University conducted is conclusive. The act of genuine laughter for 10 to 15 minutes a day can boost energy expenditure and thereby raise one’s heart rate 10 to 20 percent above a normal resting rate, burning an extra 10 to 40 calories per day. To find out more details regarding the positive health benefits of laughter to our cardiovascular, endocrine, immunological and musculoskeletal systems such as reduced muscle tension, increased blood oxygenation, improved heart health and pain-relieving endorphin production, read Dr. Buchowski’s original research findings here:

www.nature.com/ijo/journal/v31/n1/full/0803353a.html

If you are more of a visual learner, enjoy this graphic:

Over the Mountain & Through the Woods to Grandmother’s House We Go…

Americans who traveled for Thanksgiving journeyed for an average of 214 miles in order to reunite with friends and family.

Traveling during the December holidays ratchets up these miles. The average traveler in the U.S. logs 275 miles during the winter break. That’s a lot of extra hours in a vehicle.

If you are living with pain, it is important that you talk to your doctor about appropriate activity levels as well as any outright restrictions on your activities. The last thing you want is to be in pain and be away from home! Here are some tips and suggestions from our staff:

Verify travel plans ahead of time to help ensure that plans meet your accommodation needs. Double check that wheelchairs are available if you need them and that your plane is on time and your connections still viable.
Prioritize sightseeing and leisure activity goals in case unexpected pain compromises your activity for a portion of a day. Don’t feel guilty if you stay back at the hotel and rest. It’s your vacation.
Pack wisely: Include prescription medicine, medical devices like braces and other physical support items. Don’t forget comfort items you use to help reduce pain like ice packs, a heating pad or support pillows.
Know your limitations and take breaks as needed as you travel, including sightseeing and socializing time with family and friends.
Dress comfortably for the ride (with layers if you suffer from circulation issues that cause you to be cold).
If flying, take items like medication and pillows in your carry-on.
If the airplane is full and you are requested to “gate check” your carry-on luggage, this is because the overhead compartments are filling up. The airline wants to depart on time, so they take your bags from you to expedite the boarding. IF YOUR MEDICINE IS IN YOUR BAG, don’t let yourself be rushed into giving up your bag. Tell the agent that you need time to remove your medical devices. Often, the gate agent will relent and let you take you bag on the plane, since you are slowing down the process. In the worst case scenario, at least you will never be separated from your medication!
Try to stretch or do some light activity in the airplane, the car, or wherever you are cooped up to prevent muscle soreness and blood clots in the leg.

Let it Snow, Let it Snow, Let it Snow (but NOT TOO MUCH!!)

The first flakes of snow have fallen, but we are not inundated yet. So, this is a perfect time to think proactively about keeping winter weather from taking a painful toll on your body. Regardless of how bad our winter-to-come ends up being, heeding a few important tips will make all the difference if you need to clear a safe path through snow. Please, though, remember your actual limitations! If your back, legs, neck or heart aren’t up to it (you know who you are!) keep yourself safe and potentially save your life by hiring a service or asking friends and neighbors to help you out.

Warm up inside before you start. Stretching your muscles and warming up your body before you go outside into the cold will reduce the risk of muscle strain.
Use your abdominal muscles. Strong abdominals will keep the natural inward curve of your back. Bending over while shoveling makes your back vulnerable to injury.
Don’t twist your body. Twisting your back to pick up or dump snow adds strain to your back. Instead, keep one foot in front of the other and always make sure that your feet face the direction in which you are picking up and tossing the snow.
Use your legs to lift. This will relieve some of the pressure on your back, so that the weight of the snow is supported by your entire body, not just your back
Lift loads that are manageable. Even though it may take you a little longer to shovel smaller amounts at a time, this will reduce the strain on your back. Remember, you will be moving the shovel over and over, so you don’t want to use all your strength in one lift.
Take breaks. Stand up tall, place your hands on your low back and gently bend backwards ten times. Doing this back extension every 10-20 minutes will help keep your back loose and allow you to reflect on your progress.
Take your time! Rushing, lifting heavy loads and losing your balance can result in injuries.

Osteoporosis, What Women AND MEN Need to Know, Part II

You can’t always prevent osteoporosis. There appears to be a genetic component, making certain people more predisposed to the disease. But physicians and researchers agree that you may be able to delay the onset of osteoporosis, lessen its impact or manage the complications of osteoporosis through some healthy living choices, including nutrition (which was discussed in a previous blog), exercise and making better health decisions.

Quitting smoking is always a sound health decision. Smoking causes lung cancer. But in addition, smoking affects all aspects of your body functioning, from the way that your heart pumps blood throughout the body and even how your bones absorb nutrients. Even if you have been a lifelong smoker, you can still accrue health benefits from quitting smoking today.

Avoid excessive use of alcohol. Alcohol intake interferes with the balance of calcium in your body. Alcohol abuse may also be implicated in the under-production of hormones. Hormones protect your bones, which is why post-menopausal women are at greater risk for osteoporosis. Alcohol abuse which leads to blackouts and falls puts you at greater risk for fractures.

photo by Rudolph A. Furtado

Exercise regularly and do the right kind of exercises.

In general, osteoporotics should avoid high-impact exercises, even though these can contribute positively to bone health and overall cardiovascular health, because of their higher risk for bone breakage.

Engage in weight-bearing exercises and muscle strengthening exercises regularly. Some good choices are:

walking at a quick pace indoors or outdoors or on a treadmill (still the cheapest and most popular form of exercise)
use of an elliptical machine
low impact aerobics
water aerobics that include use of weights
circuit training
weight lifting (particularly lower weights with higher repetitions)
exercising with resistance elastic bands
utilizing weight machines
modified yoga or pilates, specially designed for osteoporosis patients (not all forms and positions are safe)
Tai Chi
Functional exercises: if you have trouble walking up and down the stairs, practice this as your exercise. If getting up and down from various couches and chairs feels like exercise, turn it into your exercise!

Exercise needs to become part of your daily routine. You should start slowly, but you should attempt to exercise daily. Try to work your way up to 30 minutes per day in weight-bearing and/or muscle strengthening activities.

Before starting any exercise program, consult your health care provider.

Osteoporosis: What Women AND MEN Need to Know, Part I

Lots of people assume that as you age, your bones have to deteriorate. In fact, this isn’t the case. You can do a lot to prevent the onset of osteoporosis. Even after diagnosis, you can take positive steps to improve your bone health.

A note for men: A recent study out of Beth Israel Deaconess Medical Center indicates that men are not screened adequately for bone loss and osteoporosis. As a result, there are lots of older men with significant risk for fractures who are not aware of their high risk.

The best ways to combat osteoporosis include dietary management, exercise, and reducing harmful behavior. Today, we are going to focus on dietary intake of vitamins and minerals.

Getting enough Calcium: Calcium, an essential mineral, is a builder of bones and its presence also keeps our bones in optimum condition. Our body does not naturally replace calcium, so we have to replenish our calcium supply daily. Do you get enough calcium? Women need more than men, and everybody has to increase their calcium intake as we age. You should attempt to get most of your calcium from the food you eat, and only use a supplement to make up the shortfall. There are no risks to eating the required amount of calcium, but there are some side effects from calcium supplements. Consult with your health care provider regarding your recommended calcium intake.

Daily Calcium Needs

Women 50 years and younger: 1,000 mg/day

Women 51 years and older: 1,200 mg/day

Men 70 years and younger: 1,000 mg/day

Men 71 years and older: 1,200 mg/day

Getting enough Vitamin D: Vitamin D allows your body to absorb calcium. Some of the foods which contain calcium also contain Vitamin D, but it is difficult to get all of the required Vitamin D through food alone. Sunlight also aids in production of Vitamin D, but those who live in cloudy locales or who apply sunscreen to prevent skin cancer don’t get the Vitamin D through the sunlight. For most people, a Vitamin D supplement is necessary. You should take a supplement that covers the shortfall of Vitamin D that you don’t take in with food. Consult with your health care provider regarding your appropriate Vitamin D requirement.

Daily Vitamin D Requirements

Women and Men under Age 50: 400-800 International Units/Day

Women and Men, Age 51 and Older: 800-1,000 International Units/Day

Acai Berries: Probably Healthful, Definitely Delicious

A patient asked us recently what we knew about the purported “super food” qualities of the acai (ah-sigh-EE) berry. After we did some research, here’s what we found out: The acai berry comes from the acai palm tree and is native to Central and South America. It is a relative of the blueberry, the cranberry, pomegranates and other dark purple-hued fruits. Much research and even more media attention toward the acai berry has focused on the fruit’s antioxidant properties that appear to protect cells. While many people support eating acai berries to address various health conditions, so far acai berries have no clinically proven health benefits that are any different than the benefits of other similar fruits. There are a number of smoothie recipes featuring acai berry juice or whole acai berries. Here is one of our favorites:

Cherry-Acai Green Smoothie Recipe

2 small bananas, peeled
1 bag (10-16 ounces) whole, frozen, acai berries
1 cup fresh of frozen cherries
4 ounces of water

Blend on high for 30 seconds or until the smoothie is creamy.

Variations:

You can easily turn this recipe “green” (although it will come out brown) with the addition of your favorite leafy green. Boost the mineral content with a handful of fresh baby spinach, fresh baby kale or be adventurous with some bitter, cleansing dandelion greens.

To enhance the tropical flavor notes, use fresh coconut water instead of regular water.

Nutrition Information

Calories: 357
Fat: 7g
Protein: 6g
Carbohydrates: 75g
Fiber: 11.5g
Calcium: 7% RDA (Recommended Daily Allowance)
Iron: 1.1mg
Vitamin A: 42% RDA
Vitamin C: 44% RDA

Source for this, and other smoothie recipes featuring acai: http://www.incrediblesmoothies.com/recipes/cherry-acai-antioxidant-smoothie-recipe/

What A Pain! Changes in the Weather and Your Arthritis

For those who suffer from arthritis, the variable fall temperatures bring beautiful skies, gorgeous leaves…and sometimes pain.

You might be surprised to know that scientists are extremely skeptical about what changes the weather actually brings to those who deal with pain. We all know arthritic patients who swear that they “feel it in their bones” when there are changes in the humidity or drops in temperature. Yet, there is no concrete evidence that changes in the weather truly create measurable physical changes in our bodies.

But, if a person sees those looming storm clouds or watches the Weather Channel’s forecasts for dipping temperatures, there may be a psychological component to their experiences of low temperature weather pain. If a person has previously felt increased arthritic symptoms in the cold weather, then the brain may be sending a message to their body to prepare for more pain. This could, in turn, “excite” the pain nerve receptors, thereby activating them.

Even if we can’t find a reason for more symptoms during cold weather months, we still have to treat the pain. So, all pain patients should be aware of the following steps that can lessen pain:

Changes in medication might be necessary. This might mean actually changing the class of medication that is being used to treat your pain or it could mean changing the dosage.

Staying warm is also key, so that your mind and your body don’t feel exposed to cold. Make preparations before you hit the outside morning air. Be sure you are fully bundled up; don’t wait to zip up after you’ve already walked out the door. Try to warm up the car ahead of time (or get somebody else to start the car for you), if your car is kept outside. Dress in layers so that you feel toasty, but not sweaty. You can always remove layers if you warm up throughout the day.

Concentrate on reducing swelling in affected joints. Osteoarthritis is essentially swelling in the joints. Anything you can do to decrease the swelling will decrease the pain. Unfortunately, heat does not decrease swelling. But there are other methods: gloves and splints worn on swollen hands can bring down the swelling.

Exercise and movement are essential. It may seem counterintuitive; if you are feeling pain, you may want to go back to bed or to become totally sedentary. In fact, this is absolutely the wrong way to go. Regular, gentle, fluid motion does keep arthritis pain at bay. Water aerobics, light walking, stretching, yoga and other activities can be helpful. Activities that have a social component also can combat the depression that may accompany chronic pain.

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