Back Pain Archives - Michigan Spine & Pain

Back to School = Backpack Injuries

According to the U.S. Consumer Product Safety Commission, at least 14,000 children are treated for backpack-related injuries every year. Overloaded or improperly fitted backpacks can cause back, neck and shoulder injuries. Heavy packs may even lead to spinal disc compression; causing severe neck and back pain. A few simple precautions can help your child avoid these painful consequences.

Backpack Safety Tips:

The American Academy of Orthopedic Surgeons says that the weight of a backpack should not be more than 10-15% of a child’s body weight, but many children carry much more than that. Weigh your child’s school supplies (laptop, books, etc.) and make sure the total weight (including the backpack) falls within, or below, that range.
Make sure the backpack fits your child’s size and body frame. Don’t buy a large backpack that your child will “grow into.”
Teach your child how to properly load a backpack – with heavy items near the center at the bottom of the pack to balance the weight – and buy a pack that is just big enough to hold the essentials. No extra room means no extra weight can be added.
Choose a pack with a waist strap. The American Chiropractic Association warns that our bodies are not designed to carry items hanging from our shoulders. A waist strap helps distribute the weight to our hip bones and should be worn whenever the pack is worn.
The backpack straps should be adjustable, padded and at least two inches wide. All straps (including the waist strap) should be used each time the pack is worn. Carrying a backpack on one shoulder – even for short distances – can lead to painful injuries.

Backpacks are a fact of life during the school year. Protect your children from pain and injury by helping them select and use them correctly.

Golfing Injuries from Head to Toe

The unique twisting motion of the golf swing can cause injuries from head to toe. Here’s a rundown of some common golf injuries and tips on how to avoid them.

Neck

As you swing, that twisting motion can lead to spasms, chronic neck pain and even pinched nerves. The more you swing, the worse it gets. Warming up with neck exercises before you practice or play will increase strength and flexibility – and reduce your risk of injury.

Shoulders

It’s no surprise that shoulder injuries are common among golfers. Strength training and adjustments to your swing can help you avoid tendonitis, bursitis and rotator cuff injuries. Don’t forget to handle your golf bag with care; just yanking those heavy clubs out of the car can injure your back or shoulder.

Elbows

Golfer’s Elbow is a painful irritation and inflammation of the outer or inner elbow tendon. This can result from repetition – or even from hitting the ground instead of the ball. Moderation is key. Don’t wait until you feel pain to call it a day.

Wrists and Hands

Wrist and hand injuries are often caused by repetitive movement. Wrist Tendonitis is a common and painful injury which can take months to heal. Learning the proper grip and avoiding long practice sessions can help you avoid wrist and hand injuries.

Back

Back pain is frequently seen in golfers. Whether you’re swinging a golf bag or a golf club, herniated or slipped discs, muscle strain and ligament damage are all “par for the course.” It’s best to schedule a doctor’s visit for any type of back pain. What seems like a minor problem could be an indication of a larger medical problem. Warm ups and strength exercises can help prevent back injuries.

Hip

The pivoting motion of repeated golf swings is hard on the hips and can result in hip injuries similar to rotator cuff tears. Taking time to warm up, and incorporating a regimen of exercises that build strength and flexibility, can help you support the muscles that surround the hip joint and prevent painful and disabling injuries.

Knee

Uneven ground, a poor stance and the stress on your knees during the golf swing can all contribute to knee injuries. Our knees really aren’t designed for the rotation and side-to-side movement required to swing a golf club successfully. To help protect your knees, follow an exercise plan designed to keep the muscles in your hips, lower back, and mid back flexible and also strengthen the muscles around your knee joint.

Ankles and Feet

Ankle sprains, plantar fasciitis, Achilles tendonitis, swollen feet and blisters are all common golfing injuries. Proper shoes and strengthening exercises will help you stay on your feet without pain or injury.

Take proactive steps to prevent pain and injury

Your swing is everything!

Proper technique will not only improve your game, it can help prevent painful and potentially serious injuries. Without it, the stress you place on your body is likely to lead to discomfort and pain.

Know when to stop!

Adjusting your technique to “play through the pain”, doesn’t work. You’ll just transfer the same physical stresses to other areas of your body and increase your chances of multiple injuries and even more pain.

More than an ounce of prevention

A regimen of preventative measures like warming up, wearing the right shoes, strength exercises and learning the proper swing technique will help you avoid injuries and concentrate on enjoying the game. Check out these tips from the Mayo Clinic for proactive steps you can take to avoid painful golf injuries.

Know when to call you doctor

As always, you need to “listen” to your body. Sometimes personal prevention or mediation measures don’t do the trick. We are always available to answer your questions and if your pain does not improve, or gets worse, you should be in touch with a doctor. Feel free to reach out HERE if you would like to have your questions answered, or if you need to make an appointment.

“Back” to School

In Greek mythology, Atlas was the Titan god of endurance and astronomy, condemned to hold up the sky for eternity. While our school-aged children may be using atlases in geography class, there is only so much of a load they should be allowed to carry safely in order to protect their growing spines.

Backpacks that are too heavy or are worn incorrectly can cause problems for children and teenagers. Improperly used backpacks may injure muscles and joints. This can lead to severe back, neck, and shoulder pain, as well as posture problems.

In order to distribute the weight of the packed bag effectively and safely, there are a few guidelines that all parents should be aware of when shopping for a new backpack.

Shop at a sporting supplies store where the sales staff is trained in how to properly fit backpacks. A small or shorter child needs a different type of backpack than a larger or taller sibling.
The waist strap that comes with most backpacks is not an accessory, and should be used. The waist strap allows for a more even distribution of the weight of the backpack’s contents. By using the strap, the bulk of the weight can be carried on the hip bones, rather than on the shoulders.
You might notice your child “slinging” their backpack over one shoulder or another, and this is absolutely the improper way to use a backpack. Backpacks should be worn over both shoulders so that they place an even amount of stress on both sides of the spine. Look for wide, padded shoulder straps.
Choose a backpack with different compartments so that when loading in school supplies and books, the weight of the contents can be distributed. Pack heavier items lower down and closer to the body.
In order to further reduce the stress on the spine, consider a rolling backpack as an alternative.

Once you have purchased the backpack, you will still have to be alert to clues about the impact the daily load is having on your child. Here are a few tips to help you (and your child) through the school year:

Encourage your child or teenager to tell you about numbness, tingling, or discomfort in the arms or legs which may indicate poor backpack fit or too much weight being carried.
Watch your child put on or take off the backpack to see if it is a struggle. If the backpack seems too heavy for the child, have them remove some of the books and carry them in their arms to ease load on the back.
Do not ignore any back pain in a child or teenager.
Talk to the school about lightening the load. Team up with other parents to encourage changes.
Encourage your child to stop at his or her locker when time permits throughout the day to drop off or exchange heavier books.
If your child has back pain that does not improve, consider buying a second set of textbooks to keep at home.

Not Just Hot Flashes…Joint Pain During Menopause

Among the many symptoms of menopause, an underlooked one is joint pain.

Women in menopause transition (perimenopause) and actual menopause often have more pervasive complaints: hot flashes and night sweats as well as pain or discomfort during sexual intercourse.

In addition, however, a significant segment of this population also experiences increased pain in joints like ankles and hips as well as back pain. Aches, stiffness and swelling around the joint and sometimes heat are typical symptoms of menopausal joint pain. These may be worse in the morning, improving as the day continues.

Why?

The presence of estrogen protects joints and as estrogen decreases in the body, it can contribute to some of this discomfort.

Prevention and Treatment:

Non-steroid anti-inflammatory medications like ibuprofen and naproxen sodium may provide relief but should be taken as sporadically as possible.
Stress increases all pain experiences, including these pain episodes. Decreasing life stress (sometimes impossible) can improve these pain outbreaks.
Drink enough water. Again, women who wake up in the night and go to the bathroom perceive that they should decrease their water input, but that is not the case.
Get enough sleep. Unfortunately, many menopausal women have interrupted sleep due to night sweating. This subset also became more susceptible to pain. Sleep is restorative, not only psychologically, but allows you to tolerate and even ignore minor pain outbreaks.
Women who exercise more actually had greater complaints about back pain. So, the answer is to change your exercise regimen to stave off back pain. Move away from running on hard surfaces and even treadmill work for a time and add in swimming and yoga and Pilates, at last temporarily.
Maintain an ideal body weight. Extra body weight puts more strain on all your joints. Menopause is a typical age when women gain weight. It is critical to eat nutritional food that doesn’t contribute to weight gain during this time.
Consider a calcium supplement.
Discuss hormone replacement therapy with your health care provider. This should only be considered if your symptoms are severe, as HRT adds a risk of breast cancer for many women.
Massage may provide significant relief to overall body pain.

Talk to us as you traverse the transition into menopause so we can help craft safe solutions to your everyday pain.

Take Me Out to the Ball Game…Without Pain

The snow is a distant memory (we hope!) and sports fields and ballparks are buzzing. If you are heading to see the Tigers or your own child or grandchild play, you can be in for a great treat: time outside, camaraderie and hopefully, adding to the win column.

But, if you suffer from back, neck or hip pain, the ballpark can be a somewhat uncomfortable experience. A few tips to lessen the aches and pains and avoid having a Bleacher Bum. (Bleacher Bums are the fans in the cheap seats, but it’s also the way your tush feels after sitting on the cold metal bleachers.)

Bring a comfortable seat with you to children’s games. You can purchase portable seating that comes with a carrying sack. These seats aren’t perfect, offering insufficient neck support, but they are typically warmer than the bleachers and at least they have back support. If you cannot tolerate carrying the chair, see if you can leave one with the coaches’ equipment or drop it off as close as you can to the seating area.
If you must sit on the bleachers, many bleachers have a top row with a back. These are significantly more comfortable than the unsupported lower seats; you just have to make your way to the top.
Bring blankets and padding. Bleachers are hard and cold. Putting a cushion down really helps a lot, in terms of protecting your lower back and hips as well as keeping your temperature up.
Walk around as often as possible. Don’t wait for the 7th inning stretch. Walk as often as you need to. Stand on your tip toes. Stretch your arms above and to the side. Bend at your waist. Do a few slow squats. Turn your ankles in circles.
Dress in layers. If cool temperatures are a trigger to headaches, bring multiple layers to stay warm. If you suffer from heat flashes, by all means, wear clothing that can be taken off without leaving you uncovered.
Don’t be a martyr. If the weather is inclement, take a break inside or in your car. Your family will forgive you. And if it’s a Tigers game, forget about the ticket price. Your health is more important and more valuable.
Stay hydrated. Soda and beer aren’t good sources of hydration. Only good old water does the trick. It’s especially important for those patients who take prescription medication and diabetics to maintain hydration when outdoors.
Don’t forget to wear sunscreen especially early in the season when we’re out of practice in terms of encounters with bright sunlight. Hats and sunglasses are important, especially if it’s team swag!
Plan ahead for trips to Comerica Park. If you have trouble walking or climbing stairs, consider your parking plans and seat assignments long before the trip. You may have to trade tickets through the box office for more appropriate locations. Pay the extra money for parking that is more convenient and involves less walking and less exposure to extreme temperature (if they are present).

Pregnant and in Pain?

You’re Not Alone. Many pregnant women report a variety of aches and pains that accompany the tremendous body changes that occur during these 40 weeks.

But one pain is always at the top of the list and may be preventable.

60% of pregnant women report that they suffer from back pain. This back pain is a result of the increased curvature of the spine during pregnancy and the added weight that the lower back has to support. In addition, a woman’s center of gravity shifts as her pregnancy progresses.

If your doctor allows it, a gentle regimen of specific exercises can help alleviate and may even prevent back pain during pregnancy.

Exercises that strengthen the back muscles and the abdominal muscles are recommended by the American College of Obstetricians and Gynecologists.

Recommended exercises include:

Cat stretches
Wall sits
Sit-ups
Stationary bicycling
Swimming (highly recommended!)
Walking

Check with your health care team, but most women can do these specific exercises during and after their pregnancy. Certain complications may rule out specific exercises or even any physical activity whatsoever including preeclampsia and placenta previa.

Here is a great resource on recommended exercises released by the American College of Obstetricians and Gynecologists: ACOG report on physical activity and exercise during pregnancy

What Do Chiropractors Do?

We feel very strongly that chiropractic treatment offers opportunities for pain reduction for many of our patients. That is why we consider chiropractic care to be an important part of the multi-dimensional care options we provide.

Many of our patients are curious about chiropractic treatment and want to know what it is and what chiropractic treatment can offer.

The goal of chiropractic treatment is to provide relief and comfort, as well as to educate patients on better ways to care for their bodies, preventing further injury and pain. Furthermore, chiropractic treatment is safe and non-invasive.

The most important part of our care at Michigan Spine and Pain is our initial set of visits with you, when we as a health care team determine a diagnosis and develop a treatment plan. Based upon that plan, we may determine that you would benefit from chiropractic treatment. Certain conditions are not appropriate for chiropractic treatment. Patients with cancer and those who take blood thinning medications may not be be candidates for chiropractic therapy.

Chiropractic adjustment, manipulation and therapy have been found to be highly effective complementary treatments for:

back pain
neck pain
headache
fibromyalgia

Our chiropractor uses these primary tools to aid in your rehabilitation and recover, as well as pain reduction:

Chiropractic Adjustment and Manipulation consists of manual therapy, performed by hand to the spinal joints or other articulations of the body, including the back,neck, ribs and extremities. Adjustments may also be rendered using the advanced Impulse Adjusting instrument. Chiropractic adjustment is designed to relieve pain, diminish muscle spasms, restore joint function, increase mobility and increase range of motion.

Disc Compression/Flexion Distraction/Cox Therapy/Traction are related manipulation treatments that are utilized to decompress spinal joints and discs. We use specialized equipment to coordinate hands on treatment with decompression traction to the spine. These techniques are used for treatment of disc problems, facet joint syndrome, lumbar stenosis, scoliosis and spondylolisthesis.

Massage Therapy/Trigger Point Therapy/Myofascial Release, Active Release Technique: These hands-on techniques are applied to areas of muscular pain and tension. They are used to help mobilize the soft tissues and adhesions, and include deep pressure and stretching procedures applied to sensitive points that are commonly found in the muscles.

Joint Mobilization Therapy: This therapy involves a deep stretching movement applied to the joints, ligaments, muscles, tendons and discs. These treatments work to restore mobility, range of motion, relax tight muscles, and help limit disability and pain.

McKenzie Technique: This patient education regimen includes teaching patients back care basics, correct posture principles and specialized stretching and exercises to help prevent and care for neck and back-related pain. Through individualized instruction patients learn ways to apply self-care treatments at home to help facilitate their rehabilitation and recovery.

Spinal Core Stabilization: These are exercises and stretches, prescribed to help strengthen the muscles that support the spine for improved control of body movements. Stabilization exercise works to help relieve pain, improve flexibility and limit the chance for re-injury and further bouts of pain.

Exercising (Exorcising?) Your Pain Away

photo by Rudolph A. Furtado

Exercise is good for everybody, even people who struggle with pain. Exercise helps build strength, improves balance, contributes to feelings of well-being through the creation of endorphins and is a significant factor in maintaining appropriate body weight.

Researchers in pain management are circling around three exercises that show promise in contributing to a healthy lifestyle: Pilates, Yoga and Tai Chi.

All three exercise groups are beneficial because:

They include slow, controlled movements.
They don’t involve any sudden movements or jolts, meaning they are low-impact.
They encourage strengthening core muscles, including the trunk as well as limbs.
They help patients focus on breathing.
They often include quiet meditation.

Before you embark on any exercise program, check with your health care team. They will recommend the best practitioners and will also tell you what exercises and positions to avoid, like flexing your back or neck or certain positions that might put too much pressure on hip or knee joints.

Go visit a class or watch a video if you are going to exercise from home. See if the motions look doable to you. Meet with the instructor prior to attending and discuss your exact needs.

During any class or demonstration, follow your doctor’s orders. There is no longer any support for “no pain no gain” exercise regimens. If you are in pain, stop the movement; ask the teacher for some sort of modification or just sit quietly until the group moves on to the next task. On the other hand, do not shy away from a little exertion or a bit of a stretch. It is okay to break a sweat (less likely in Tai Chi, however.)

If you were an exercise lover before your pain episodes, these three exercise types may or may not be a perfect fit for you. For some, Yoga, Pilates and Tai Chi feel slow or contemplative. The music is quiet, but not peppy, and the pace can feel cumbersome. But taking a slow route back to health and wellness is a reasonable detour, before making your way fully back into more vigorous cardiovascular workouts or even weight-bearing strength routines, both of which are crucial components to a lifetime of physical fitness.

Gratitude for Pain?

Photo by Julie Jordan Scott; https://www.flickr.com/photos/juliejordanscott/5982073991

It seems crazy to be thankful for the pain we suffer. Who would want to be thankful for chronic or acute pain?

We have patients who have told us some of the actual ways that pain has changed their lives for the better. Here are some of their anecdotes with their names changed to protect their privacy:

“Susie” has suffered cluster headaches on and off. She told us how her headaches forced her to simplify her life, creating working hours that were more nine to five and giving her the ability to say “no” to commitments that before, she felt obligated to say “yes” to.

“Jack” is a recent back pain sufferer. In the past, he used to have a frenetic schedule, filled with things that he loved, like time with friends and family and things that made him less than thrilled like constant errands, work-related socialization and a house he was renovating for resale. When his back problems began, he hired contractors to do the house renovation. He realized that he really could find others to do some of the physical work that he couldn’t rely on himself to do anymore, pain-free. The monetary cost was worth his heath, he decided. Now, Jack is more willing to delegate certain tasks to a select group of people whose standards match his.

“Evelyn” retired years ago, but her fibromyalgia has become more complex. She related to us that lots of things used to bug her in the past: slights from relatives and friends, minor spats with her husband over chores and bills and waiting in lines or on hold. Now that she has to treat herself with kid gloves, slowing down, not overdoing it and being really planful of her time, these things seem much less important than her overall health and well being.

We don’t wish pain on anyone. But we have seen that patients who are able to be positive even as they experience pain are typically motivated to live full, meaningful lives. Furthermore, they are excellent partners with their health care team as we work together towards their recovery and healing.

The Great Back Pain Quiz

So you think you know about back pain?

Some of us unfortunately, after a few bouts of either acute or chronic back pain, consider ourselves experts. But there is always more to learn. So to educate and dispel some common myths about back pain, see if you can answer some of these questions:

1. True or False? The worse the back pain, the more serious the condition.

False! And we are glad it’s false. Just because you are feeling absolutely overwhelmed with pain does not necessarily mean that your back issues are permanent or even an emergency. Back pain can come on quite strong and be completely debilitating. But a great deal of back pain goes away without significant intervention.

2. True of False: If I exercise regularly, I can avoid back pain forever.

False! While we would love to tell you that exercise (which we highly recommend!) prevents all back injuries, this simply isn’t the case. If you have an underlying back ailment like arthritis or stenosis, exercise can mollify back pain flare-ups, but they cannot prevent them outright. In addition, sometimes exercise can contribute to back pain. Be careful about overdoing abdominal exercises like sit-ups and crunches and always stretch after exercising. And of course, even the most rigorous exercise regimen can’t prevent unexpected accidents that cause back pain.

3. True or False: A good week in bed when my back hurts should cure anything.

False: While short term bedrest (lasting 24 hours) can alleviate some stress on your back, extended bedrest actually can make your back pain worse, believe it or not. Research bears out that returning to your normal routine, combined with other treatment when indicated, is the most effective cure for back pain. Some of these treatment options can include pain relief medication (over the counter or prescription), physical therapy including instruction on exercises to relieve pain and strengthen related muscles, as well as chiropractic and acupuncture treatment.

4. True or False: Since exercise won’t prevent back pain, I can go back to being a couch potato.

Again, false! Regular exercise that comprises cardiovascular conditioning, weight bearing exercise and exercises that strengthen the abdominal panel all contribute to overall back health and can help you recover from episodes of back pain. Carrying extra weight is a direct cause of lower back pain.

So to sum up what we’ve learned: Be physically active, as much as you can, but understand that back pain can still occur. Be sure you consult your health care team if you experience back pain that does not abate.

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