7 Winter Sleeping Tips for the Number of Days in the Week
November 20, 2009
by: Chris Maynard
While it may be quite preferable to gather under a pile of warm blankets and hibernate during the winter months, getting to sleep is often still a problem for notoriously-bad sleepers like myself and for patients dealing with persistent back pain and neck pain.
Consider these points:
- The relationship among pain and sleep has been confirmed in various studies detailing how chronic pain can make it difficult to sleep and how sleeping problems can exacerbate one’s symptoms.
- A past Spine-health poll of nearly 1600 people found that 63.7 percent of people get less than or equal to 6 hours of sleep while only 29.9 percent of responders get the recommended 7-8 hours of sleep.
With this in mind, here are some tricks that I have found successful in getting to sleep on a more regular schedule. While I’m no chronic pain sufferer, some of these points still apply.
Hit the Hay When Sleepy but Get Up If You Can’t Knock Out
One of my biggest problems in the past has been forcing myself to lay down when I’m not tired, and then staying in bed for hours after failing to fall asleep. What usually happens is that I’ll start thinking too much about things going on in my life or what’s in store for the next day, and become worked up.
As a general rule, get out of bed after 20-30 minutes of failing to fall asleep. Once you get out of bed, engage in an activity that usually makes you tired but does not stimulate your mind too much (such as reading something dense), and do so with the lights dimmed as low as possible. Avoid the bright lights of television or your laptop computer.
In terms of when to go to bed, a big key is getting on a regular schedule that your body is accustomed to, something that has helped me become better at falling asleep around the same time as opposed to the 3-4 hour swings I’ve experienced in the past.
Crack a Window and Infuse Some Cold Air
If you’re like me, the only thing you enjoy about the winter besides the holidays is the cold weather, that is for sleeping and not anything else in the Midwest.
Simply cracking the window the tiniest bit is a great way to make the room temperature colder and to have deeper and more restorative sleeps. Of course, the one bad thing about this tip is that it does not always apply when the weather gets really cold, but it may still be useful for those “fashionably-late” seasons that have been prevalent the last couple of years.
Choose Herbal Tea or a Warm Glass of Milk instead of Caffeine
How some people drink caffeine all day and still get decent sleep is beyond me.
Make a conscious decision to avoid coffee after dinner and expand this to exclude/limit pop and even other stimulants like alcohol and nicotine.
Consider a warm glass of water or milk, which is my preferred choice prior to bed (after briefly putting it in the microwave for 5-10 seconds). If you don’t like milk, be on the lookout for herbal tea the next time you go grocery shopping. A variety of affordable, nighttime tea products exist to help people fall asleep, with sipping these herbal remedies often a great way to relax as well.
Exercise, Just Not Before Bed
Some people who have it made as good sleepers are able to exercise at the gym an hour or two before going to bed, with the exercise actually making them more tired. For me, exercising a couple of hours before bed usually delays the time I get to bed anywhere from 2-3 hours.
If you have problems sleeping after exercising, try to modify when you work out. Part of this comes back to being on a consistent daily schedule, with exercising early in the morning prior to when most people work often a good start to stimulate the body, which is usually then spent by the end of the night.
For those people who have problems getting up in the morning as a result of falling asleep way too late, try to exercise when you get home from work (around 6-7 p.m.). As it can take anywhere from 4-6 hours for the body to calm down from vigorous activity, this will at least provide you with the necessary time gap if you fall within this crowd of evening exercisers/troubled sleepers.
While many chronic back pain and neck pain sufferers worry that exercising will only exacerbate their pain, the opposite is actually true: remaining inactive is often worse for pain. Engaging in regular exercise, stretching and strengthening programs can promote the body’s natural healing process and make you feel better both physically and mentally.
Forced Worrying
If you’re a bit of a “worry-wart” like me, it can be difficult to get to sleep with so much on the mind. “Forced worrying” is an interesting way to try to ease your concerns and go to bed with a clean slate.
A couple of hours before you go to bed, take 15 minutes or so to write down your worries on a blank sheet of paper. Once done, leave the room where you wrote your worries, which literally symbolizes that you are walking away from your worries for the night.
Remind yourself that you will have plenty of time to address these worries the following day. Now if you find yourself in bed worrying about other things, keep a notebook and pen nearby and write these down as well.
Visualize Something Peaceful and Meditate on that Tranquility
With your mind free of worry, gently close your eyes and think of something tranquil and relaxing.
What this peaceful place exactly is varies from person to person. For me, I like to think of myself out on a boat in the middle of the lake, with a fishing pole in hand and nothing but nature around me.
In a similar light, consider incorporating a sound relaxation machine or even aromatherapy. Also important with this point is your need to associate your bed as a place to rest.
In other words, your bed should not be a place to bring your computer and do work, or to lay back, play video games and become way too stimulated. Be sure to associate your bed as a place to sleep rather than a consortium for thousands of activities.
Remember the MP3s: Mattress, Pillow and Sleeping Position
Last but not least, consider how you are sleeping at night. Personally, I like to sleep on my right hip as my left hip will occasionally flare up and be a bit sensitive when putting my sleeping weight on it.
Ask yourself these questions:
- Does your mattress provide you with enough lumbar support? Check out these mattress guidelines.
- How does your pillow support your neck? Is it too high or too firm? Remember these rules for buying a pillow.
- What position are you most comfortable when sleeping? Are you most relaxed on your back, side or curled up? How do you feel when you wake up in the morning as a result of these positions?
If you have certain types of pain, there are a variety of sleeping positions that are best for your symptoms.
For example, patients with pain from osteoarthritis are advised to sleep in the fetal position (on their sides, with knees curled up) while patients with degenerative disc disease may prefer to sleep on their stomach and those with hip pain may achieve relief by placing a pillow between their knees (something that I didn’t know but will try tonight).
Of course, if sleeping problems and pain persist, they are best treated together. Best of luck in reaching “Golden Slumbers.”
5 Tips for Dealing with Depression and Chronic Pain around the Holidays
November 13, 2009
by: Sylvia Marten
With shorter days, changes in the weather and three major holidays on the way, it’s no wonder that the winter months are often high times for depression.
For sufferers of chronic pain, the likelihood of depression is already four times higher to begin with, making this time of year even more difficult.
To help people with frequent back pain and/or neck pain deal with the additional burdens that come with depression and stress around the holidays, Spine-health is proud to offer these tips.
Literally Lighten Up
Telling a depressed person dealing with chronic pain to look at the bright side of things is a bit naïve, and this point will not attempt to do so. Rather, this first tip details the importance of actually infusing more light in your life during these months when it is typically dark when you wake up and when you leave work, and often more difficult to keep a positive mind.
Consider buying something like a light alarm clock, which features a glowing globe that simulates a rising sun when going off in the morning. This unique invention for people with Seasonal Affective Disorder (also known as SAD, winter depression or winter blues) can kick start the day on a brighter note as opposed to waking up in darkness and feeling as if nothing has changed overnight.
If a light alarm clock sounds a bit too hokey, simply get outdoors. Sure, the winter months are often very cold in many parts of the country, but this does not mean that you should go into hibernation. Whether it’s walking around the block in the morning or going for a 10-15 minute drive, getting some sunlight can be a great source for Vitamin-D, which aids in calcium absorption and helps make the bones stronger.
Stay Active
Living in the Midwest, I know firsthand how easy it can feel to simply curl up in a pile of blankets and stay in bed to keep warm during the winter. Unfortunately, inactivity is not good for chronic pain, and it can take a toll on your mind, making you feel lethargic and leaving you too much time to think about your pain.
What is often surprising, exercise can actually do wonders for pain by nourishing and repairing spinal structures, keeping the anatomy healthy, flexible and strong, and stimulating the body’s natural healing processes. Whether it’s doing some simple stretching or aerobic exercises every day or even getting out of the house and going to a local community center to swim, activity can at least make the patient feel as if he or she has some control over their pain.
You also may not know that exercise benefits the vagus nerve, which has been recognized as an important pathway for depression. The only nerve to begin in the brainstem, the vagus nerve extends through the neck and into the abdomen. With stimulation, the vagus nerve is more likely to function correctly, minimizing depression.
For more information, see the following article: Aerobic Exercise for Relieving Chronic Back Pain.
Know That You’re Not Alone
The human mind can sometimes be your worst enemy, especially when bottling up how you’re feeling both physically and mentally. Consider joining a community who knows how you’re feeling, such as the dedicated Spine-health Depression forum, and speak with members who have first-hand experience with depression stemming from chronic pain.
For example, a simple troll through the Spine-health forums finds:
Simply letting others know that you’re having a bad day and then hearing them say how they understand what you’re going through can be therapeutic. Furthermore, talking with others who are dealing with the same pain can be a great way to learn about how they cope when feeling a bit down as a result of their symptoms (learn more about joining the Spine-health forums).
If you are really depressed, see a family doctor, psychiatrist or a mental health professional, who can explore your depression in greater detail and may prescribe antidepressants if necessary.
Furthermore, if you’re close to family, take comfort in their presence around the holidays, which often allow people to see faces that they haven’t seen in a long time.
Avoid Depressants Like Alcohol
Unfortunately, alcohol is viewed by some people as a means to escape their pain and depression. While alcohol may provide temporary relief, it is actually a depressant when the “buzz” wears off, often making it harder to exercise and be motivated to participate in other beneficial activities, and also affecting sleep in detrimental ways.
While the holidays may offer plenty of moments to indulge yourself with a glass of wine, remember to do so in moderation if you choose to drink. Don’t be embarrassed about passing on a drink and having something healthier, like a glass of orange juice or water.
Don’t Be Superman or Superwoman – Set Limitations
With all that the holidays require – buying gifts, running from one party to the next, preparing feasts, etc. – it is easy to feel uncertain about whether you’re coming or going. For chronic sufferers, don’t feel bad about setting limitations and realistic goals over the holidays.
For example, if you’re dealing with chronic pain, maybe it doesn’t make sense for you to be running around and taking care of all of the last-minute details that come with the holidays. Rather, speak with a loved one about what you can realistically do, and focus on activities that make you happy and take your mind off how you feel.
Perhaps this means that you will be responsible for stringing up the Christmas tree this season. The point is to focus on activities that excite you and indulge your mind, as opposed to ones that feel more like a chore and bring stress.
Dealing with depression and chronic pain is something that can not be achieved in one full swoop. However, by taking gradual steps each and every day, you may be better prepared to enjoy the holidays for what they should be: a special time to be with family and friends.
For more information on dealing with chronic pain and depression, check out the following resources:
5 Ways to Minimize Failed Back Surgery and Continued Back Pain
November 5, 2009
by: Sylvia Marten
For any person who is considering back surgery to alleviate chronic pain, the question of “What if the surgery does not work” is likely to cross the mind at one point or another, possibly adding more stress to what is often already a difficult decision.
The term “failed back surgery syndrome” (also known as FBSS or failed back syndrome) is sometimes used to describe back surgeries that are not successful. Patients should be aware that this term is a misnomer rather than an actual syndrome acquired following surgery, and basically refers to situations in which patients continue to experience pain after surgery.
A back surgery may not achieve its desired results for various reasons that are out of the patient’s hands; with that said, there are some things that patients can do to minimize the chance of an unsuccessful surgery in which postoperative back pain is present.
Be Confident in Your Diagnosis
The number one reason that back surgeries are not effective is because of misdiagnosis of the probable cause of back pain, leading to operation on the wrong anatomical lesion. Prefacing this point, it’s important to know that spine surgery is only indicated when there is an identifiable anatomical lesion causing spinal instability or nerve pinching.
With this stated, assess your spine surgeon’s confidence in his or her diagnosis of the source of your back pain. Ask them about the specific anatomic lesion that would be addressed by the surgery, the alternatives to surgery, and what would happen if the condition is left untreated, and also question the surgeon on why he or she is recommending the specific surgery.
If the surgeon is unsure about the diagnosis, if you are not confident in the answers provided or if you would just be more comfortable, consider getting a second opinion. Visiting a different spine surgeon can allow the patient to get another perspective on radiographic findings and see what that surgeon would suggest for the situation.
Remember that if you are going to have surgery, you owe it to yourself to know that you’re doing it for the right reason. Understand how to get an accurate back pain diagnosis.
Trust Your Spine Surgeon
It goes without saying that your spine surgeon will play a major part in the success of your surgery. Regardless of whatever surgery is suggested, ask the surgeon about his or her experience performing the procedure. For example:
- How many of the recommended surgeries does this surgeon perform each year?
- How have other patients fared in the past following a similar surgery by this surgeon?
- Does the surgeon have any patients who have had the same surgery and would be willing to talk to you about their experiences?
- Who would be assisting with the surgery?
As you will be entrusting this person with your health during surgery, it’s important to be confident and comfortable with your spine surgeon. Consider these specific questions to ask your spine surgeon.
Know the Percentages
Patients should know that even with the best surgeon and indications, spine surgery is not 100% guaranteed to produce a successful result. In other words, a spine surgery can be performed for the right anatomical reason and done according to textbook, yet some pain may still exist following surgery.
To cover some of your bases in regards to this above point, know the success rates of the recommended surgery. For example:
- Certain surgeries like a discectomy or microdiscectomy for a lumbar herniated disc that is causing leg pain, and a spine fusion for spinal instability from spondylolisthesis are more predictable operations.
- On the other hand, surgeries like a discectomy for a herniated lumbar disc causing lower back pain or a spinal fusion for multi-level lumbar degenerative disc disease are far less likely to be successful.
Knowing the success/failure rates of specific back surgeries can provide patients with a better feel for the surgery, yet patients should not put full stock in these success rates as applied to their situations. For example, just because a surgery is successful 90% to 95% of the time doesn’t mean that it will automatically be so for you.
Learn more about what you can expect from spine surgery for lower back pain.
Be Ready to Rehabilitate
Back surgery is more than just the surgery, with rehabilitation playing an important role in making the surgery as beneficial as it can be. Probably the second most common reason that back surgeries do not succeed is because of inadequate or improper rehabilitation following the procedure.
With this in mind:
- Understand what your rehabilitation program will entail following surgery (how many hours per day/times per week, etc.)
- Speak to a physical therapist to learn more about your rehabilitation program and to get a projected schedule of what will be expected of you
- Honestly ask yourself if you will be dedicated and self-motivated to rehabbing to the best of your abilities after surgery.
Learn more about the importance of rehabilitation and exercise following spine surgery.
Set Realistic Expectations and Avoid Stress as Best as Possible
Easier said than done when it comes to having surgery, this point hits on the overall theme of doing your homework prior to surgery.
Ideally, the more prepared you are for surgery, the more prepared you’ll be for it afterward. Extensive research has demonstrated how the patient’s overall experience and ultimate outcome from back surgery can be improved with psychological preparation.
From having confidence in your decision to have surgery to making accommodations in your work and daily life for rehabilitation prior to surgery to even having your post-operation must-haves all in order before the operation, there are many ways in which you can minimize certain stressors and focus on what matters the most: achieving effective pain relief after surgery.
11 Ergonomic Tips for Synchronizing Your Workstation and Office Chair
October 29, 2009
by: Sylvia Marten
Having the best designed and most ergonomically-friendly office equipment may not necessarily mean much for preventing back pain, neck pain and other pain if such equipment is out of sync with your workstation, as confirmed in a recent study that provides a great forum for examining how you can adjust an office chair to your work environment.
Detailed in the October issue of the Journal of Occupational and Environmental Medicine, a new study found that workers who received not only new ergonomic office furniture but professional set-up by an ergonomist had less symptoms of musculoskeletal pain and eyestrain 18 months later than those workers who had to set up their new furniture on their own based off instructions.
Now what if your employer can’t afford to hire a professional ergonomist to visit your office during these tough economic times? Well, there are still many ways to be proactive when setting up your office chair and desk just right to your needs and the principles of ergonomics.
Understand the Ultimate Goal
Having a special chair is often viewed as the be-all, end-all of correct office ergonomics. While an ergonomically-designed chair can certainly do wonders, remember that the ultimate goal is to achieve balance between finding a work chair that fits you, provides good support and minimizes stress on the back, and using it correctly in relation to your work environment.
Before providing instant analysis of your chair, examine other factors, including your optimal desk level, how you sit, and the height of your computer screen, and strive to improve on these areas.
Get Suited to Your Work Surface
Rather than just going out and buying a new chair, ask yourself “what type of chair will fit your work station?” Examine how long you sit all day and how you sit at your desk.
Are you semi-seated (similar to sitting on a bar stool) or do you sit straight up? Do you need to adjust your chair? Where is your computer in relation to your body?
Determine your appropriate work surface (which takes into account the position of your arms, elbows and hands in relation to your desk’s height and your laptop or desktop computer) and be sure to have a chair that allows you to attain this specific height.
The correct surface level can vary from profession to profession (for example, architects and draftsmen often prefer to sit higher), and the final decision as to what’s appropriate is thus determined by each individual.
Become a Series of Right Angles While Sitting and Typing
Sit down straight and as close and comfortable as possible to your desk, with your upper arms parallel to the spine and your hands rested on the work surface.
At this point, take a step back and examine whether your elbows are at a 90-degree angle. If they are not, adjust your office chair higher or lower as deemed fit.
Also make sure that your legs are bent at the knees at a 90 degree angle. Try to maintain this ideal sitting posture as much as possible, and if you find yourself slacking, give yourself a break by getting up and stretching.
Don’t Sit Too High Unless Necessary
Did you know that all of our ankles swell up anywhere from 6 to 8 percent by the end of the day, but for patients with back, leg or circulation problems, this swelling can jump from 10 to 15 percent, especially if sitting in a chair that is too high and leaves the feet dangling?
Generally speaking, a seat height ranging from 16 to 21 inches off the ground is suitable for most workers. To tell whether your chair is too high or at the right height for the desk surface, slide your finger underneath your thigh at the front end of the chair.
If this proves easy to do, your chair is likely at a good height. However, if this proves difficult, your chair is likely too high, which can put extra pressure on your feet and require you to proceed to the next tip.
Boost Your Feet in Certain Situations
In situations where you have to lift your feet off the ground because of a chair or even a desk that is too high, or where the chair height is right but you’re not that tall, consider using a foot stool to prop and rest your feet as opposed to leaving them hanging all day long.
Such action will reduce both pressure on the feet and the likelihood of foot pain at the end of the day.
Raise Your Work Surface When Applicable
Standard seats should allow for 2-4 inches between the back of the knees and chair.
However, if you’re a taller worker, you may be familiar with this problem: your chair seat is not long enough for your thighs, which have too much space underneath them. In these rarer situations, raising the work surface level may be necessary to ensure circulation at the back of the knee.
Make a Fist to Your Calf
Ensure that there is enough room between the front edge of your chair and calves by simply making a fist, bringing it to the edge of the chair and pushing it on the calf.
If you can fit your full fist between the front edge and your calf, you likely have enough space for circulation and pressure. If not, your chair is likely too deep.
Adjusting the backrest forward, inserting a cushion, pillow or rolled-up towel to support your lumbar spine (lower back), or purchasing a new office chair are some possible solutions to this problem.
Have the Support of Your Back
Back support is a main focus of many ergonomic chairs, but what makes a chair good in terms of supporting the back?
Ideally your work chair should do a couple of things: provide back support angling just past 90 degrees or up to 90 degrees, and include cushioning that pushes your back forward when sitting back in the chair.
Such low back support is essential in preventing slouching as you tire and minimizing the load or strain on your back. With this in mind, the backrest of an ideal ergonomic office chair is typically between 12 and 19 inches wide.
Sit Right
A lot of times, workers have chairs with great back support but don’t take advantage of these features because they sit on the edge of the chair.
Make a conscious effort to press your bottom against the back of the chair, and avoid slumping or slouching, which places extra stress on the lumbar discs and other structures of the lower back.
Apply A Different Kind of Eye Test
Once your chair has been adjusted to the height of the table, your legs have gotten comfortable and your back is supported, close your eyes and take a deep breath.
Casually look forward with your eyes closed, and then open your eyes, which should be aimed at the center of your computer screen. Depending on whether the computer screen is higher or lower than your gaze, you may need to raise or lower the monitor.
If you need to raise your laptop, consider using a stack of books or even a small box, which has personally helped me reduce the likelihood of neck strain at work.
Adjust Your Armrest
Armrests play an important role in reducing neck and shoulder strain and diminishing the likelihood of slouching forward in your chair.
Adjust the armrest to the point where your arms are slightly lifted at the shoulders. Doing so will allow the armrest to support just the elbow and take weight off the shoulders.
Perhaps after making all these changes, you ultimately decide that you do need a new office chair.
If you find yourself in the market for a new chair, you’ll want to consider many factors, including the seat’s height, width, depth, materials, armrests, back rest, lumbar support and swivel.
For more information, view the following article: Choosing the Right Ergonomic Office Chair.
10 Tips for Preventing Osteoporosis on World Osteoporosis Day
October 20, 2009
by: Sylvia Marten
While largely preventable and treatable, osteoporosis is called the “silent disease” because many people don’t know that their bones have thinned until the condition has progressed and/or led to back pain and bone fractures.
In a further effort to break the silence about the dangerous consequences of osteoporosis and to achieve more education and public policy for the prevention of this disease, October 20, 2009 has been designated World Osteoporosis Day (WOD).
For our part on WOD, Spine-health is pleased to offer these 10 tips on how patients can become more aware of osteoporosis today to avoid it from occurring later on in life.
Understand Osteoporosis Risk Factors
Roughly 10 million Americans suffer from osteoporosis, with women accounting for 80 percent of those patients, but men still at risk, especially when over the age of 50.
Various factors like age, gender, family history, race, body type, menstrual history, and personal lifestyle and history can make certain patients more susceptible to osteoporosis with aging. Where do you fit with these osteoporosis risk factors?
As we typically start to lose some bone density during our 30s, it’s important to have an advanced understanding of osteoporosis risk factors in order to start taking corrective and preventative steps in these early years.
Break Out Your Family Genes
Heredity – including genes specific to Vitamin-D receptors and estrogen-receptors – can indicate patients who are more likely to lose more bone mineral density (BMD) and suffer from osteoporosis in their 50s, 60s or 70s.
Additionally, a family history of osteoporosis and/or fracture on the mother’s side of the family can be early warning signs for some patients to be more proactive in how they exercise and eat. Understand the relationship between genetics and osteoporosis.
Test Your Bone Mineral Density
At age 30, most adults reach their peak bone mass, which refers to the body’s natural remodeling process during which more new bone is laid down than old bone is removed. After peak bone mass is reached, more bone is removed than replaced, making the bones more susceptible to osteoporosis.
A bone density test often involves the use of a quick and painless, dual energy X-ray absorption (DEXA) scan that can determine if a person has normal bone density, low bone mass, osteopenia (a precursor to osteoporosis) or osteoporosis. BMD testing is already recommended every 1-2 years for all women over 65, and for postmenopausal women under 65 and other patients with multiple osteoporosis risk factors.
Learn more about bone density testing, including its benefits, applications and costs.
Get Yourself Some Calcium
Calcium not only ensures bone strength but helps the heart, blood, muscles and nerves. When the body does not get enough calcium, it often resorts to the bones, stripping them of calcium and making them weaker.
A diet that focuses on more calcium intake – possibly through everyday foods like milk, yogurt, cheese, dark green vegetables, grains, beans, and some fish can go a long way towards ensuring bone strength and minimizing osteoporosis.
Now how much calcium is recommended for adults? See these calcium intake recommendations.
“D” Up – Meet Vitamin-D Requirements
Like calcium, vitamin D levels are often insufficient, despite playing a major role in the prevention of osteoporosis. Instead of being excreted, calcium is absorbed in the gastrointestinal tract and transferred from the kidneys to the bones (resorption) in large part due to vitamin D.
Knowing if you have a vitamin D deficiency and ensuring a diet that is rich in vitamin D – from fatty fish, liver, supplements or fortified foods like milk, orange juice and cereals – is another integral part of any plan for avoiding osteoporosis.
Make Other Changes to Your Diet
Avoid diets that are high in protein and/or sodium, both of which can increase the loss of calcium. Rather, start incorporating more leafy green vegetables, fruits, beans, peas, fish and other miscellaneous foods into your three daily meals.
Furthermore, limit how much cola/soda you drink, as studies have linked an increased likelihood of osteoporosis to drinking too much of these products. Substitute milk, juice or water as often as possible.
Put Your Weight into Exercising
Weight-bearing exercises that are performed on the feet and work the bones and muscles against gravity can help build bone mass and reduce the likelihood of osteoporosis-related fractures in high-risk areas like the spine, wrists and hips.
Regularly incorporating weight-bearing activities like jogging, walking, climbing the stairs, dancing, hiking and playing volleyball or tennis for 20-30 minutes, 3-4 times a week can not only be good for the bones but your overall physical and mental health.
Avoid Excessive Alcohol Use
While it isn’t exactly understood how alcohol affects bone, studies have shown that people who consume more than 3 ounces of alcohol (roughly 6 drinks) each day increase the likelihood of having more bone loss than those people with minimal alcohol intake.
Quit Smoking
In a similar light, smoking is another dangerous activity that can increase the risk of osteoporosis, specifically by reducing blood flow to the bones, slowing the production of bone-forming cells and impairing calcium absorption.
When considering that people who smoke are more likely to drink than nonsmokers and that people who drink are more likely to smoke than nondrinkers, it’s easy to see the relationship between smoking, drinking and osteoporosis.
Explore Osteoporosis-Fighting Medications with a Doctor
A variety of medications that vary by class, delivery mechanism and frequency exist not only to treat patients with osteoporosis but to prevent people with high risk factors from getting this disease. Fosamax, Boniva and Actonel are just a few examples of oral osteoporosis medications.
For other patients, osteoporosis injections that are taken once-a-day, once-a-week or once-a-year (such as Reclast®) may be more preferable for preventing spine fractures and hip fractures.
Considering that osteoporosis can lead to serious illnesses, spinal deformity, and even death in some cases, the need for such everyday awareness of this disease and its prevention should not be discounted, as made clear by the efforts of World Osteoporosis Day.
10 Ways to Indulge Your Spine on World Spine Day
October 16, 2009
by: Sylvia Marten
The strength, durability and flexibility of the spine can often go unnoticed, that is until a patient develops back pain or neck pain. Well, ensuring a healthy spine shall not be neglected until pain develops, especially with today being World Spine Day and October National Spinal Health Month.
A global, multi-disciplined initiative designated by the International Bone and Joint Decade, World Spine Day stresses awareness of musculoskeletal conditions like back pain and ensuring a healthier spine. For our part in this celebration, Spine-health is proud to provide patients with the following tips on how they can keep their spine healthy and happy, starting today.
Make Exercise a Daily Ritual
Exercising the stomach and back muscles that help support the spine is a major point of emphasis on World Spine Day; with that said, it often seems counterintuitive to patients with back pain to exercise out of fear that such activities will exacerbate pain.
However, the spine was built for movement, and simple exercise programs that focus on stretching and strengthening the back, hamstrings and abdominals can go a long way towards distributing nutrients into the spinal discs and soft tissues, accelerating the healing process, and keeping the discs, muscles, ligaments and joints healthy.
For more information, visit our Exercise Health Center.
Maintain Good Posture while Sitting
The spine is naturally built to curve, but slouching in a chair for eight hours a day at work can lead to muscle tension and lower back pain and leg pain (sciatica).
As the discs in the lumbar spine (lower back) are already loaded three times more while sitting than standing, why make things even more difficult? Be sure to have an ergonomically-friendly office chair setup and to get up and stretch every 30 minutes or so.
For more information on preventing bad posture from becoming a habit and incorporating the right posture while not only sitting but walking, driving, standing and lifting, see these Guidelines to Improve Posture.
Choose and Use Shoes Wisely
The benefits of walking for the spine are plentiful, including strengthening the muscles that keep the body upright, nourishing spinal structures with necessary nutrients, improving flexibility and strengthening the bones.
While walking, it’s important to have a flexible, comfortable pair of shoes that also serves as a stable base for the spine to stay in alignment. Here are some guidelines for buying walking shoes.
Be a Warm Friend
Given the many responsibilities of the spine, it is quite natural for the neck and/or back to feel sore at the end of the day. Applying heat therapy is a great way not only to soothe such spinal discomfort but to kick back and relax prior to going to sleep.
Heat can be applied via heating pads, wraps, warm gel packs, hot water bottles or a bath/shower, and offers many benefits when done safely and correctly. Learn how to apply heat therapy.
Sleep on a Supportive Mattress and Pillow
In ideal circumstances, nearly a 1/3 of the day is spent sleeping, which also serves as a time for the spine to rest after a hard day’s work. Still, an insufficient mattress can make rest a stressful time on the spine, and lead to some patients complaining of a stiff neck or back ache in the morning.
While sleep comfort is a matter of personal preference, taking into consideration a mattress that allows for correct support and sleeping positions can go a long way towards avoiding pain in the back and neck (cervical spine).
For patients with lower back pain or neck pain, see Choosing the Best Mattress and Pillow Support and Comfort.
Try It: A Balanced Diet and Nutrition
Considering that the bones, muscles and other structures in the spine help support the body and perform many other functions, it’s pretty clear just how important eating the right types of meals three times a day is to maintaining good health.
Focusing on foods that are high in calcium (for bone strength and mass) and other nutrients and vitamins can help prevent osteoporosis, osteoarthritis and other conditions in the future. Similarly, maintaining a proper weight can reduce pressure on the spine and minimize back pain.
For more information, visit our health center on Nutrition, Diet and Weight Loss.
Take a Dip in a Pool
Water therapy offers several advantages for the spine that are not attainable via land-based exercise and physical therapy programs.
Buoyancy provides both mild resistance and support, thus reducing the risk of injury and allowing neck pain patients to perform strengthening movements that are painless in the water as opposed to painful in other situations. Additionally, cold water therapy can be used to soothe joint inflammation, while hot water can stimulate circulation for stiff muscles and healing for minor muscle sprains or strains.
For more information, get immersed in the following Water Therapy Exercise Program.
Literally Treat Yourself to a Massage
A massage is more than a way to break free from daily stress and is now a recognized form of treatment for patients with back pain and neck pain.
Massages offer several benefits, including improving blood circulation for the recovery of sore muscles, restoring spinal range of motion, helping with insomnia, and upping endorphins, the body’s natural chemicals that make patients feel good.
Read on at Massage Therapy for Lower Back Pain.
Put Out Those Cigarettes
Certainly easier said than done, quitting smoking reduces the likelihood of lower back pain, which is reportedly 300 percent more likely in smokers than non-smokers.
According to one study, smoking leads to degenerative spinal disorders and back pain as a result of damaging the vascular structures of spinal discs and joints.
See why quitting smoking is a must-do for the spine in the following video: Stop Smoking!
Lift Up Your Spine
Improperly lifting heavy items can put the lower back muscles in abnormal positions that can produce painful muscle strains, and even cause the spinal joints to lock and the spinal discs to rupture.
Correct lifting is more than involving the knees, and should incorporate keeping the chest forward and the weight close to the body, and leading with the hips rather than the shoulders.
Do you practice the right lifting techniques?
With all these suggestions in mind, what better day than today to start getting active and making these changes!
Whether or Not Weather Prompts Chronic Pain
October 2, 2009
by: Sylvia Marten
As Chicago (the home base of Spine-health) deals with some chilly weather this week, and other cities also come to terms with the end of summer, an old, unanswered question comes to mind:
- Do changes in the weather bring on changes in chronic pain?
A quick run through the Spine-health Pain Forums finds patients commenting on how the onset of fall has already led to increased pain:
- One member starts a very similar discussion after noticing seasonal changes and increased pain levels
- Another member describes how hot to cold weather changes are agony
- This member jokes about using WD-40 on her joints and spine with the fall changes.
While chronic pain sufferers are quick to note how weather changes affect their symptoms, medical professionals are not so certain about the relationship.
Medical View of Chronic Pain and Weather
Surprisingly, there is scant scientific research and evidence linking seasonal changes to pain. Of course, this development goes against the grain of theories that suggest drops in barometric pressure lead to increased joint inflammation or even propose that patients with chronic joint pain can predict changes in the weather (i.e. temperature drops, rain, etc.) based on how their joints are feeling.
While many medical professionals may be hesitant to confirm such statements as truths, what is generally agreed upon is that patients do see their doctors about symptoms related to weather changes.
For example:
- Modulating factors like cold, damp weather, "stress", and overexertion have been noted by patients whose symptoms of fibromyalgia (generalized pain, stiffness, fatigue, non-restorative sleep) recently worsened
- Patients with osteoarthritis have noted swelling and warmth in one or more joints particularly during weather changes that may be related to cooling of the air and drops in barometric pressure.
Even if the scientific relationship between the weather and chronic pain is not fully understood, what is known is that patients may try different non-surgical treatments to alleviate their symptoms.
Counterbalancing the Cold with Some Heat
Known for decreasing stiffness, increasing blood circulation and promoting the healing process, heat therapy may be a potential ally for patients with chronic pain during the fall and winter.
For patients whose joints may feel painful, sore or stiff with the onset of recent cold weather, consider these suggestions:
- Apply a hot pack, warm towel or heating pad to the painful area. Simply doing this for 20 minutes at a time may be enough for temporary pain relief.
- Utilize heat wraps. Available in most grocery stores/pharmacies, heat wraps can provide warmth for joint-related back pain and other symptoms for up to 8 hours at a time.
- Try water therapy. Some patients may experience pain relief by swimming in an indoor, heated pool a few times per week, or utilizing a whirlpool, perhaps at a local community center or health club. Taking a hot shower may be an alternative solution for other patients.
- Stay active rather than hibernating. A lot of people limit their activities in the winter because of the cold weather. Such immobility is not good for the spine and joints. Rather, maintaining a regular exercise program promotes a healthy spine.
While the new season may bring added stress to some chronic pain sufferers, keeping these tips in mind and having a positive outlook (after all, the fall does bring wonderful scenery and football) may help patients minimize pain.
Feeling and Looking Older Because of Chronic Pain
September 23, 2009
by: Sylvia Marten
Chronic pain may not only make people feel older but actually accelerate the aging process by 30 years, according to new findings that have much relevance to patients dealing with long-term back pain and neck pain.
The study in the September issue of the Journal of the American Geriatric Society noted that chronic pain patients (aged 50-59) looked similar to healthy patients who were two to three decades older. Furthermore, the study found that the chronic pain sufferers also functioned as if they were much older, specifically in terms of four types of physical activities:
- Walking/jogging
- Climbing stairs
- Using the upper extremities
- Performing everyday activities like bathing, dressing and eating.
Chronic Pain Study: Methodology and Other Findings
Researchers at the University of California in San Francisco analyzed data from slightly more than 18,500 participants (aged 50 and older) who took part in the 2004 Health and Retirement Study, which examined functioning across the aforementioned physical activities.
Notable findings included the following:
- 24 percent of patients had pain across all four physical abilities, with higher functional limitations present in those patients than in painless subjects.
- Only 9 percent of patients (aged 50-59) who suffered from chronic pain were able to jog a mile, in comparison to 37 percent of patients in the same age group without any pain.
- 50 percent of chronic pain sufferers (aged 50-59) were able to walk a few blocks without difficulty; however, 91 percent of same-aged subjects without any pain walked a few blocks without complications (Sources: Journal of the American Geriatric Society, UPI).
Providing some statistical evidence to the devastating effects of chronic pain, this study confirms what many chronic sufferers already feel on a daily basis.
Chronic Back Pain Sufferers Relate to Study Findings
A quick troll through our Pain Forums finds many personal accounts of younger patients explaining how their chronic pain makes them feel much older.
- One 28-year-old, new member with chronic back pain over the last five years feels as if she’s 82!
- A 24-year-old member with a cervical herniated disc complains of feeling 40 years older.
- In response to the previous member, a chronic pain sufferer who is roughly 50 years old details looking older than his or her mother, who is 20 years older; thus supporting the study’s findings.
With chronic back pain and neck pain exerting such physical and mental tolls, it is important for patients to stay active through exercise and physical therapy (in addition to other pain management techniques) to prevent functional problems and preserve their abilities to perform certain physical activities as they age.
For more information on dealing with chronic pain that lasts more than three to six months, see our Health Center on chronic pain.
More Information:
Yoga as a Treatment for Back Pain and Neck Pain
September 17, 2009
by: Sylvia Marten
A study in the September issue of Spine indicates the benefits of yoga as a treatment for back pain and confirms the importance of staying active when rehabilitating the spine and seeking pain relief, a point that may initially seem counterintuitive to patients but should not be lost.
In the study, 90 back pain sufferers (aged 23 to 66) were split into two groups, with one group performing 90-minutes of Iyengar yoga twice a week for six months and the other maintaining their regular treatment over that time period.
At both the third and six months, the yoga participants noted significant improvements in both pain and functioning, and were also less likely to be depressed. Pain levels were measured via questionnaires assessing the amount of pain medications being taken, difficulties performing certain tasks, and other metrics.
Previous studies have already noted how extensive yoga programs have resulted in improvements in strength, flexibility and endurance for patients with back pain and neck pain, and now this latest research seemingly adds more credence to the effectiveness of yoga and its emphasis on relaxation, flexibility and core strengthening as a treatment for these symptoms.
Sources: HealthDay News; Spine
Types of Yoga for Chronic Pain
A combination of physical exercises, breathing exercises and meditation, yoga may appeal to people as a means to stay fit and relax, but it also has practical applications for treating chronic back pain and neck pain from a herniated disc, arthritis and other conditions.
Several types of yoga exist, with their applications often beneficial to certain types of patients. The following are just some examples of the different types of yoga:
- Iyengar yoga. Used in the aforementioned study, Iyengar yoga stresses proper alignment and precise movements yet incorporates modifications that often benefit back pain and neck pain patients whose mobility may be limited as a result of their symptoms.
- Ashtanga yoga. Emphasizing powerful flowing movements like push-ups and lunges, Ashtanga yoga is appropriately described as “power yoga” and often appeals to patients who have previously rehabilitated from a back injury.
- Bikram yoga. Performed in a hot room with the goal of stretching the tissues and increasing flexibility, Bikram yoga (also known as “hot yoga”) should not be performed by patients with cardiovascular disease.
- Viniyoga. Linking breathing and movement through flowing exercises, Viniyoga is easily adaptable for each person, making it a good option for many types of back pain and neck pain patients.
While the principles of yoga may still be foreign to many people, patients should keep an open mind when exploring treatment options. While exercise may prompt initial worries of exacerbating pain, such activities can often have wonderful therapeutic effects, not only physically but spiritually (as emphasized in yoga).
Exercise Treatments for Back Pain and Neck Pain
Even if a patient does not do yoga, they may participate in a program of neck or back exercises that incorporates stretching, strengthening and low-impact aerobic exercises.
Physical therapists, doctors of chiropractic, physiatrists and many other medical professionals may prescribe such programs, and are good sources to learn more about the benefits of physical activity – as opposed to immobility – for chronic pain sufferers.
For more information, check out the following resources:
10 Lesser-Known Tips for Easing Neck Pain
September 10, 2009
by: Sylvia Marten
When common non-surgical treatments (e.g. NSAIDs, chiropractic care, neck exercises) or even surgery haven’t provided effective relief of neck pain, patients often get creative and identify simple yet unique techniques they do on their own.
With the help of our dedicated forum community of neck pain sufferers, Spine-health has compiled some suggestions that have worked for these people, who certainly know what it’s like to deal with neck pain on a daily basis.
- Take a Swim
- Getting the water level up to the neck and simply moving around
- Squatting until the water reaches the chin, and then moving back and forth and to the right and to the left.
- Utilize a Water Pillow
- Consider Melatonin Sleeping Aids
- Focus on Magnesium Intake
- Learn More about Acupuncture
- Get a Remedial Massage
- Relax via Holistic Treatments
- Avoid Situations that Trigger Neck Pain
- Strategically Place Ice on Certain Areas
- Liquefy Medications
Many forum members note the therapeutic effects that swimming has on back pain and neck pain, specifically in reducing inflammation, providing quick pain relief and allowing for unrestricted movements. Interesting tips have included:
If patients do not own a pool or can’t get to a community pool in the summers or an indoor pool in the winters, taking a bath every night is a popular alternative for other neck pain sufferers.
Keeping on this “water” theme, some patients note the rejuvenating effects of water pillows that allow patients to dictate the firmness of their pillow. Specifically, more water equals a firmer pillow; less water provides a softer pillow.
Various water pillow products are available on the market and may be worth considering for patients who have tried more traditional neck pillows and braces to no avail.
Even the greatest pillow may have no chance against neck pain that interferes with sleeping. Various supplements that stimulate the hormone Melatonin (which is highest prior to bedtime) have been used by forum members and allowed them to at least get some much-needed quality restorative sleep.
Of course, when considering supplements, it’s important to do your own research and speak with a trusted medical professional about the benefits/risks involved.
As many cases of neck pain are the result of muscle strains or sprains, speaking with a nutritionist about magnesium (an essential mineral that helps contract and relax muscles) may be worth learning more about.
Magnesium is found in certain fruits, vegetables, nuts, peas, beans, soy products and whole grains, and is also available in supplemental formats. Some forum members note how taking magnesium helps with muscle tightness in the neck.
Involving the insertion of thin needles into the skin, acupuncture has been described as providing varying degrees of neck pain relief for forum members, with some people swearing by its effectiveness, others noting success about half of the time, and some other patients noting no relief.
One forum member raised the interesting point that the efficacy of acupuncture and deep tissue massage often depends on the skills of the practitioner, making it important for patients to research these treatment methods and really understand how to identify a skilled professional.
Some forum members champion this type of massage for neck pain relief. But what’s the difference between a regular massage and a remedial massage?
During a remedial massage, oil is applied to and massaged into the skin, with the purpose of penetrating the muscles and joints, removing toxins in the muscles, and ultimately relaxing the muscles and improving joint mobility.
Stress can exacerbate neck pain; thus, holistic treatments like aromatherapy (during which essential oils are used for relaxation and mood improvement), meditative music, candlelight, etc. may be incorporated to soothe the patient and clear the mind of neck pain.
One chronic neck pain sufferer has experienced so much pain relief from holistic treatments that he now has made such therapy a nightly ritual.
Other forum members note how limiting instances that often spur and exacerbate neck pain (like sitting at a computer for long periods of time, driving, heavy lifting, other activities that require heavy use of the arms) have helped achieve relief.
Others have noted modifying such activities, like bringing the steering wheel as low as possible and putting a towel behind their neck when driving, as preventative measures for neck pain.
Neck pain may also be joined by nagging headaches and numbness and tingling in the back of the head, neck, shoulders and hands. Some forum members suggest putting ice on different areas of the body (between the thumb and index finger, on the bone 1.5-2 inches behind the ear, on the indent between the middle of the eyebrow) to help achieve relief from such symptoms.
One creative forum member noted using a headband to secure the ice in these different spots and on the temple. And when his neck pain got really intense, he suggested slowly moving to and lying on the floor with a towel behind the neck.
In some instances after neck surgery, swallowing difficulties may ensue. To compensate, some patients may ask their doctors for liquid versions of their medications or take matters in their own hands, crush their medications and stir in apple sauce, which one forum member did to seek relief.
Of course, sharing experiences with other neck pain sufferers may help spark other ideas for achieving desired pain relief and at least provide comfort that there are people out there who really do care. Consider joining the Spine-health Neck Pain Forum Community to share and gain additional tips.
These unconventional tips for relieving neck pain have worked for others. The hope is that some of them may work for you too, or help spur new ideas that will. Please leave a comment to let us know.
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