Good Health

5 Tips for Dealing with Depression and Chronic Pain around the Holidays

cmaynard — Fri, 13 Nov 2009 08:16:29 -0800

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 [url:138,type=|term|,content=|depression|].

For sufferers of [url:137,type=|term|,content=|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 [url:149,type=|term|,content=|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: [url:17621,type=|node|,content=|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:
- [url:28097,type=|node|,content=|Reasons to keep your head up|]
- [url:27625,type=|node|,content=|Laughing through it all|]
- [url:27522,type=|node|,content=|You can get your life back|].
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 [url:823,type=|node|,content=|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:

[url:6672,type=|node|,content=|Back Pain and Holiday Blues: 18 Tips to Reduce Your Holiday Stress|]
[url:1079,type=|node|,content=|4 Tips to Help Cope with Chronic Pain and Depression|]
[url:1080,type=|node|,content=|11 Chronic Pain Control Techniques|]
[url:819,type=|node|,content=|Depression and Chronic Back Pain|]
[url:830,type=|node|,content=|Depression Guide|]
[url:826,type=|node|,content=|Depression Support and Resources|].

10 Ways to Indulge Your Spine on World Spine Day

cmaynard — Thu, 15 Oct 2009 08:01:06 -0700

October 16, 2009
by: Sylvia Marten

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 [url:157,type=|term|,content=|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 [url:896,type=|node|,content=|lower back pain|] and [url:887,type=|node|,content=|leg pain|] ([url:151,type=|term|,content=|sciatica|]).

As the discs in the [url:1614,type=|term|,content=|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 [url:1099,type=|node|,content=|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 [url:1194,type=|node|,content=|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 [url:1663,type=|node|,content=|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 ([url:1113,type=|term|,content=|cervical spine|]).

For patients with lower back pain or neck pain, see [url:1315,type=|node|,content=|Choosing the Best Mattress|] and [url:1329,type=|node|,content=|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 [url:160,type=|term|,content=|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 [url:1284,type=|node|,content=|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 [url:1287,type=|node|,content=|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: [url:6679,type=|node|,content=|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 [url:1132,type=|node|,content=|right lifting techniques|]?

With all these suggestions in mind, what better day than today to start getting active and making these changes!

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[url:26519,type=|node|]
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Is Child Back Pain from Backpacks Overhyped?

cmaynard — Thu, 20 Aug 2009 05:49:32 -0700

August 21, 2009
by: Sylvia Marten

As youngsters across the country return to school, I’ve noticed a lot of online stories the past couple of weeks stressing the importance of parents equipping their children with adequate backpacks to avoid [url:145,type=|term|,content=|back pain|] this school year.

As just one example, a recent McClatchy article noted a Consumer Reports study detailing how sixth graders at three New York schools were carrying far too much weight in their backpacks – 17.2 percent of their body weights on average, with some children carrying more than 30 pounds – and emphasized the importance of safety when choosing and using backpacks.

While child safety should always be of utmost consideration, it’s also safe to say that the idea of backpacks being dangerous to the health and wellness of school children is a slightly overblown point at a timely moment in the calendar year.

Still, as a parent whose children started school today, and as a former sufferer of back pain due to using inadequate work luggage when frequently traveling, I can take the current hype for what it is, separate the useful tips from the self-serving ones, and share some personal experiences that I think are worth mentioning to other parents.

In my case, I developed back pain and [url:149,type=|term|,content=|neck pain|] while in tow with a briefcase that strapped over one shoulder on many business trips. By making a switch to a two-strap, black leather backpack that still passed as professional and also balanced the weight on my shoulders and back, as opposed to using the one-strap briefcase that placed uneven weight on my spine and strained the muscles in order to compensate, my back pain quickly improved to the point where the pain rarely occurs today.

With my personal anecdote in my mind, it is important for not only school children but all people who carry extra weight on their backs at some point of the day to find a backpack that is comfortable. While a lot of backpacks nowadays are equipped with enough features to make your head spin, here are five key components that I look for when purchasing a storage item that meets the travel and back needs of my children and myself:

Dual straps. As stated earlier, a backpack with two wide straps allows for more even weight distribution rather than placing unneeded stress on one side of the back.
Padding. A good backpack should have some thick padding on the straps and between the back and the backpack, thus making carrying books and other supplies a more comfortable experience for the user and a less stressful process on the back.
Abdominal Straps. Notice a theme here. Many backpacks come equipped with straps that go around the abdomen to provide even more balanced weight distribution. Unfortunately, many people do not utilize the abdominal straps or even know that they exist on their backpacks. Oftentimes, these straps are already fastened together at the bottom of the backpack when purchased. While easy to overlook, abdominal straps are an underrated feature worth using.
Compartments. A good backpack features several compartments for different types of items, like sharp or pointy objects that can be packed farther away from the back, thus reducing the likelihood of direct trauma to the spine.
Flexibility. All backpacks that are worth their weight allow for the user to adjust them to their specifications (as each person’s spine is unique in its own ways). In other words, the backpack must allow for flexibility and maximum comfort for the child, teen or an adult user.

Other Considerations with Backpacks

Medical experts offer their advice on what makes an ideal backpack for a child. Some of the major points include:

Carrying no more than 5-15% of the student’s body weight. That means, if your child is 100 pounds, he or she should carry no more than 5 to 15 pounds of materials in the backpack.
Hanging no more than 4 inches below the waistline. The farther the backpack sags, the more pressure that is exerted on the spine. Make sure that the backpack is snug with the back to reduce the weight-bearing load.
Appropriately sized with the student’s weight. How many times have we seen little kids with oversized backpacks? While the scene of a kindergartner swimming in his or her backpack on the first day of school may make a cute picture, it’s not good for the back. Bigger equals more weight, so make sure that the backpack is of an appropriate size for your child, even if it means saying "no" to that cool but oversized "Sponge Bob" backpack and going with something less trendy.

In addition to these helpful tips, parents can be proactive in watching how much weight is in their child's backpack.

Some things that have worked well with my children have included:

Teaching them how to pack books in their backpacks. What may be lost on a young child is the importance of putting the heaviest objects in first as opposed to spreading them out, which creates more work and stress for the back.
Observing how they wear their backpacks. Emphasize that your kids utilize both shoulder straps when wearing their backpacks.
Ensuring that they are bringing home what is absolutely necessary and leaving behind items (shoes for gym class, etc.) that can stay in their lockers. Of course, this point runs the risk of children forgetting important books, but teaching them what must come home versus what can stay behind should take care of such concerns.
Having them clean out their backpacks before the start of each school week. Like a purse or gym bag, a backpack may be a repository for items that are forgotten about and add extra weight when carried. Get rid of such excess baggage.

Of course, if your children are complaining about back pain from a backpack, take care of the situation as soon as possible. Examine how they pack their items and what they are packing, and consider if a smaller backpack may be better. Speak to a teacher if your children are being expected to bring home most of their books. Consider alternatives like luggage on wheels (if allowed in your child's school).

If the back pain persists, it may indicate an injury or other underlying condition that warrants a discussion with your pediatrician or an orthopedist.

In short, backpacks should be the least of children and parent worries during the school year. By following these tips throughout this post, you can reduce the minimal likelihood of your children experiencing back pain from backpacks and move on to more important things like finishing those last minute science experiments, getting your kids to those many school-related extracurricular activities that account for most of your weeknights, and of course making sure their homework is done every night.

Wishing your children the best success in the 2009-2010 academic year.

Sincerely,

Sylvia Marten

President, Spine-health

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The Latest Chiropractic Debate

cmaynard — Mon, 27 Jul 2009 08:57:17 -0700

July 30, 2009
by: Sylvia Marten

While [url:1621,type=|node|,content=|chiropractic treatment|] of the spine may have been considered unproven at one point in time, that opinion has been dispelled more recently as nearly 9 percent of Americans now seek chiropractic care each year, according to the National Center for Complementary and Alternative Medicine.

While chiropractic treatment has gained acceptance in the mainstream as a valid form of health care, there is now a growing debate among [url:1624,type=|node|,content=|chiropractors|], specifically as a result of those who claim that chiropractic offers holistic treatment for much more than [url:145,type=|term|,content=|back pain|] and other symptoms associated with the spine.

Since its inception, chiropractic has held as a central tenant that the anatomical relationship between the spine and nervous system is vital to a person’s health.

Traditionally, chiropractic care has been used to treat musculoskeletal conditions, specifically via non-surgical and drug-free means. Chiropractors have based their practice on the idea of manipulating the spine through a series of short-lever, arm thrusts with the goal of reducing subluxation (the altered position of the vertebra and subsequent loss of function as a result of the vertebra being mispositioned in comparison to the other vertebrae) and providing relief for:

Upper and lower back pain
[url:149,type=|term|,content=|Neck pain|]
[url:998,type=|node|,content=|Sciatica|]
Muscle strains
Arthritic pain
Other conditions of the spine.

The acceptance of [url:1620,type=|node|,content=|chiropractic manipulation|] has naturally coincided with strong evidence to its effectiveness in improving function and reducing symptoms of acute and chronic back pain.

With its evolution, chiropractic treatment has expanded and incorporated the use of massage, exercise programs and physical modalities like heat/ice therapy, electrical stimulation, ultrasound and X-ray to help diagnose and treat back pain.

A Holistic Approach to Chiropractic Care

More recently, some chiropractors have provided chiropractic care for not only back pain but acid reflux, digestive disorders, ear infections, asthma, allegories, colic and much more.

These chiropractors promote chiropractic treatment as holistic, using words like “hygiene” and “wellness,” noting how the spine is directly related to all conditions, and using the concept of “subluxation” as a basis of their arguments.

Such chiropractors say that they don’t want to pigeonhole chiropractic in terms of its treatment abilities but rather aim to provide patients with a more well-rounded understanding of its many applications.

Other chiropractors disagree, saying that there is not any evidence at this point to suggest that chiropractic care is an effective treatment for symptoms beyond back pain and opining that it should thus be primarily used for treatment of spinal conditions.

So just as chiropractic has become more integrated with other health care practices, the battle is not over as it continually seeks to define itself, this time as a holistic approach.

Source: Chicago Tribune

More Chiropractic Resources for Patients

The most recent debate on chiropractic care should not confuse or sway patients interested in exploring this treatment in more detail.

Learn more about chiropractic care by checking out the following resources:

[url:1636,type=|node|,content=|How to Select the Best Chiropractor|]
[url:1635,type=|node|,content=|How to Choose a Chiropractic Clinic|]
[url:1633,type=|node|,content=|What to Expect at the First Chiropractic Consultation|]
[url:15655,type=|node|,content=|Questions to Ask Your Chiropractor|]
[url:15656,type=|node|,content=|Chiropractic Treatment Program Guidelines|]
[url:1647,type=|node|,content=|Chiropractic Treatment of the Joints|]

What Back Pain Patients Should Know about Stop-Smoking Drugs Chantix and Zyban

cmaynard — Tue, 07 Jul 2009 11:43:47 -0700

July 8, 2009
by: Sylvia Marten

The U.S. Food and Drug Administration (FDA) just announced that a black box warning will be carried on two popular, “stop-smoking” drugs – varenicline (Chantix) and buproprion (Zyban, Wellbutrin) – following a report detailing some very significant side effects with their use.

According to the FDA’s adverse event reporting system, use of these two drugs has been linked with serious changes in behavior, including:

depression
agitation
hostility
thoughts of suicide.

More specifically, the report linked:

98 suicides and 188 attempted suicides to use of varenicline
14 suicides and 17 attempted suicides to buproprion use.

While noting the importance of getting people to quit smoking, the FDA added that it simply wants closer monitoring of these two drugs.

Consequently, the FDA is going to ask the manufacturers of Chantix and Zyban – Pfizer and GlaxoSmithKline, respectively – to conduct clinical trials examining behavioral changes with usage of these drugs.

Smoking has long been linked to causing back pain and is often a reason why surgeons may not want to perform spinal surgery on certain patients.

Since smoking can slow down the recovery time after back surgery, many patients may have to quit smoking prior to surgery.

If you have recently quit smoking in wake of a scheduled back surgery, or have stopped smoking following back surgery, it’s important that you know the risks of stop-smoking drugs, as the above information about Chantix and Zyban demonstrates.

And if you have used any of these stop-smoking drugs and noticed changes in your behavior similar to the symptoms listed above, get in touch with your doctor as soon as possible.

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9 Quick Back Pain Tips for Airplane Rides

cmaynard — Fri, 26 Jun 2009 08:22:42 -0700

June 26, 2009
by: Sylvia Marten

Looking forward to that much-awaited summer vacation but worried about dealing with chronic lower back pain, especially on a long flight?

If so, follow these lower back pain management tips -- courtesy of Spine-health’s continuing series on dealing with [url:145,type=|term|,content=|back pain|] on summer vacation -- to make your trip as painless, comfortable and stress-free as possible.

Let’s get started with some things you can do prior to your flight.

Utilize Your Doctor

As Haglandc of the Spine-health forum wonderfully points out, your doctor is one of your best advocates when preparing for a vacation. Here’s why.

A doctor may be able to provide a letter about your [url:896,type=|node|,content=|lower back pain|] to the airline and flight crew, which may then make accommodations for your needs. In the case of one forum member, that meant getting upgraded to business class, allowed to lay on the floor and rest during long flights, provided with a bunch of blankets for cushions, and afforded the opportunity to get up and walk around when others remained in their seats.
A doctor may provide you with prescription drugs like narcotics or muscle relaxants to help make the plane ride easier on your lower back pain. If this is the case, be sure to keep all of your prescription drugs in their original bottles (for airport security reasons) and bring a doctor’s note with you that specifies the medications you are on and the medical necessity.

Contact the Airline

Generally speaking, it usually cannot hurt to contact the airline a couple of weeks prior to the flight and let them know of your back pain. In the case of one forum member, speaking with the airline prior to flight made boarding much easier.

With a letter provided by a physical therapist, this passenger was allowed to bring on his [url:1940,type=|node|,content=|Transcutaneous Electrical Nerve Stimulation|] (TENS) unit, a portable, pocket-sized device that blocks pain signals by sending electrical impulses to certain parts of the body, and go through security without have to take it off.

You may be surprised that the airline may be able to make accommodations for your back pain, especially when you give them a decent notice of your condition. As just a couple of examples, the airline may be able to:

Provide you with medical attention (if necessary) via wheelchair assistance and early boarding
Have airline personnel carry your luggage for you and/or lift it into the overhead bin for you
Accommodate you with special shuttles and elevator platforms for boarding
Allow non-medical assistants to accompany you through security and boarding.

Put More Thought into Scheduling Your Flight

Take into account how you can make your flight less stressful on your back rather than rushing to book tickets by:

Exploring the possibility of taking a flight when there will be less people on board and more room for you to lie down across seats.
Contacting the airline prior to scheduling a flight and let them know of your back pain. They may be able to provide you with more insight on when flights tend to be very crowded and much lighter.
Trying to limit the down time between in-flight connections or layovers, if applicable.

Now that you’ve done some work prior to your flight, here’s what you can do to curtail back pain during it.

Bring Over-the-Counter Pain Medication

Utilize over-the-counter pain medication like acetaminophen (e.g. Tylenol) or [url:1917,type=|node|,content=|NSAIDS|] ibuprofen (Advil, Motrin and Nuprin) or naproxen (Aleve), to provide back pain relief on your flight.

Take your pain medication one hour before your flight to give it time to get into your system.
Carry your pain medications together in a clear plastic bag and have them on you at all times, in case you need to resort to them during the flight.
Inform flight attendants that you are on medication. This way they can monitor you if necessary.

Provide Support to Your Back While in the Air

For lower back pain, providing support behind your lower back, often with a back roll or even a couple of pillows (which a flight attendant may be more than willing to give you), is a good way to prevent slouching that may lead to back pain and to keep your spine straight.

One forum member talked about how he brings a neck pillow on board to help with his [url:912,type=|node|,content=|neck pain|].
Back braces, tube-shaped pillows with microfibers inside and other materials providing support are common companions of passengers with back pain and can be purchased inexpensively at many stores.

Watch How You Are Sitting

Airplane rides can be a bit tight and uncomfortable at times, especially if you’re not in a luxury class.

If your legs are not positioned at a right angle when you sit in an airplane seat, ask for something (pillows, blankets) to prop up your feet and keep your knees at a right angle. Doing so keeps stress off the lower back.
If you have long legs, request an exit row or bulkhead seat, which generally has more leg room.

Get Up, Move & Stretch as much as possible

Staying stationary for prolonged periods of time stresses the spine and can make back pain much worse.

See if there is room at the back of plane to do some quick stretching, which can provide more flexibility to the back and ease stiffness. Just be sure not to get up and move when there are jerking movements.

Alternate between Heat and Ice

Stock up on inexpensive heating options like ThermaCare heat wraps or warm gel packs and apply them while in the air.
Bring an empty hot water bottle and ask the flight attendant to fill it up during your flight.
Carry a small gel pack on the plane and have the flight attendant store it in the fridge when you are not using it.
Have a Ziploc bag on hand and ask the attendant to fill it up with ice that you can apply to your back.

Of course, do not apply heat or ice directly to the skin and be sure to check in with the airline to see what items are acceptable to carry on.

Relax and Try to Get Some Rest

A long flight provides plenty of time to [url:1080,type=|node|,content=|relax|], with just some suggestions including:

Getting comfortable via a back or neck support, sitting properly or reclining your seat, and maybe even taking some pain medication prior to your flight
Breathing slowly (inhale deeply, count to five, exhale slowly and repeat 10 times) to relax your muscles and nerves
Listening to some soothing music on an iPod
Bringing a novel or some other reading materials that can stimulate your mind and divert your attention away from your back pain
Staring out at the clouds and scenery (if you have a window seat) and letting your mind drift
Thinking about your vacation destination and how long you’ve waited for this day.

Hopefully these tips will help and even spark some more ideas as you prepare to deal with your back pain on a vacation plane ride.

Thanks again to those forum members who provided ideas with how they’ve dealt with back pain on airplane rides in the past.

Feel free to provide us with any other tips that you feel may be helpful to others, and be sure to check in at the Spine-health blog for future tips on dealing with back pain during summer vacation.

Happy travels to you.

More On This Topic:

[url:6713,type=|node|,content=|5 Tips for Flying Back Pain Free|]
[url:22230,type=|node|,content=|Effective Tips for Curtailing Back Pain on Plane Rides|]
[url:22226,type=|node|,content=|Top 7 Back Pain Treatments for Summer Vacation Car Rides|]

Top 7 Back Pain Treatments for Summer Vacation Car Rides

cmaynard — Wed, 17 Jun 2009 08:06:30 -0700

June 17, 2009
by: Sylvia Marten

Well, it’s that wonderful time of year when school is letting out, the weather is getting beautiful and the days are much longer and brighter. For most people, the summer is an ideal time to get away from the grind of the 9-to-5 and take a vacation with family.

With money tighter and the economy what it is, more families vacationing this summer may decide to travel by car, which may not present the most ideal situation for people dealing with a history of lower back pain.

Still, [url:896,type=|node|,content=|lower back pain|] doesn’t have to throw a wrench in your summer travels. In fact, if you keep the following tips in mind, you may very well make your trip a comfortable one.

In the first installment of Spine-health’s summer series of tips for limiting back pain on vacation, we examine how you can “have the back” of your back during that long car ride to the destination of your dreams.

1. Cover Your Bases by Getting Comfortable Immediately.

Whether you’re going to be driving or sitting in a car on your vacation trip, chances are you’ll be in the vehicle for extended periods, likely hours at a time. While this may sound extremely basic, make sure you’re comfortable from the get go.

Unfortunately, not all cars include built-in lumbar support or other ergonomic features. With that said, here are some tips for making your car more ergonomically-friendly for your back.

If your car seat provides little back support, roll up a towel, pillow or back support and place it between your lower back and seat for some more support. There are many different types of cushions and pillows (including but not limited to ones for sciatica, the [url:149,type=|term|,content=|neck|], lumbar spine, bottom and full body) that you can also purchase to alleviate your back pain.
Don’t sit on your wallet, cell phone or anything else that may throw your spine out of whack.
Reduce reaching (which places more stress on the lumbar spine, neck, shoulder and wrists) by sitting as close to the steering wheel as possible without compromising your safety.
Sit up straight with your knees slightly higher than your hips, and keep your chin pulled in.
Since staying still is bad for your back, don’t just pick a position and stay in it. Rather, adjust your seat and make slight adjustments to your position every 15-20 minutes.
Perhaps you’ll be renting a car for your vacation. If so, seek a car that provides lumbar support, is high enough for you to see past other vehicles without having to cringe your back and neck, and allows an easy way to get in and out without having to do much bending.

2. Bring a Small Cooler & Stack an Ice Pack.

Chances are you’ll already be bringing a small cooler with little snacks and beverages for yourself or the kids as you begin your vacation trek in the family car, so you might as well store a small ice pack in there as well.

[url:1664,type=|node|,content=|Applying ice|] to where you’re experiencing back pain – most often for no more than 20 minutes – is typically a good way to curtail any pain.

As most back pain is accompanied by inflammation, ice therapy can slow back swelling, numb sore tissues, slow the nerve impulses in the affected area, and decrease tissue damage.

Just remember that you should never apply ice directly to the back, but should rather keep it in a towel or another protective barrier to avoid ice burn.

3. Alternate Ice with Heat Therapy via These Inexpensive Means.

Alternating ice and heat is often an effective way to combat back pain, so be sure to bring something that can provide some warmth to your back.

Since lower back pain typically develops from strains and over-exertions that place tension in the muscles and soft tissues around the lower spine, hence leading to a lack of proper circulation and the transmission of pain signals to the brain, [url:1662,type=|node|,content=|heat therapy|] may reduce such signal calling and decrease stiffness by stretching the soft tissues around the spine.

Here are just a few options for how you can “light a fire” under your back during your summer vacation car ride.

Right before you leave, fill up a hot water bottle that you can place on your back. Be sure to refill your water bottle when you make bathroom breaks at rest stops.
While you’re preparing for your vacation by buying new clothes and snacks, be on the lookout for a heating pad with a car adapter that can simply plug into your vehicle’s cigarette lighter.
If you have leather seats with heating power, turn this function on for a few minutes at a time.
Gear up with other less expensive heating options, like warm gel packs and heat wraps. As an example, something like a ThermaCare heat wrap can be used to deliver low level heat to your back for several hours.

As you can see, there are plenty of affordable ways to provide heat therapy to your lower back pain. Just remember, that like ice packs, you should never apply heat directly to your skin.

4. Make Rest Stops So Much More – Utilize the Open Space for Back Exercises.

While this may seem counterintuitive, exercise is often a good treatment for lower back pain. Specifically, active [url:1183,type=|node|,content=|back exercises|] keep discs, muscles, ligaments and joints healthy by distributing nutrients into the disc space and soft tissues in the back.

Now if you have been to one rest stop, you’ve likely been to them all. In addition to providing lovely facilities to use the rest room and being stocked full of vending machines where you can get some of the oldest coffee in the world, rest areas are typically known for having plenty of flowing, green space.

After taking care of business at the rest stop, be sure to utilize its open space by making it a point to do some back exercises, including stretching and working on your hamstrings (FYI: you should stretch your hamstrings twice a day when dealing with low back pain).

Even walking around a bit is a good way to stretch out the muscles.

Here are just some [url:1246,type=|node|,content=|lower back pain exercises|] that may work for you (with that said, a physical therapist or spine professional can provide you with more back exercises).

If you have done back exercises in the past to curtail lower back pain, you’ll want to keep your routine, even when going on vacation, which is all about breaking routines.

Make it a point to spend a couple of minutes doing back exercises at a rest stop before getting back on the road with the Joads, and be sure to get to a stop every couple of hours.

5. Make Good Use of the Back Seat (if available).

If your back pain is proving unbearable and the back seat is available, use it to lie down and rest.

Simply lie down in the back seat (obviously when the car is parked and not moving) with your knees slightly bent. Put a blanket on the seat and rest a pillow under your head.

In simple terms, try to get as comfortable as possible and adjust your positioning when necessary.

6. Substitute Your Pain Medications with Tylenol, Ibuprofen or Naproxen.

Taking your pain medications is not advisable when driving. With that in mind, you can always alternate with over-the-counter pain relievers like Tylenol, ibuprofen (Advil, Motrin and Nuprin) or naproxen (Aleve).

These [url:1917,type=|node|, content=|NSAIDs or non-steroidal anti-inflammatory drugs|] are often effective in limiting inflammation associated with back pain and typically don't produce the gastrointestinal side effects of aspirin.

7. Sit Back, Relax and Rest.

There’s a reason why passenger seats recline. And there’s usually no better time to catch up on some sleep than during a long car ride.

If your lower back pain is nagging, taking a nap may be an effective way to limit the pain.

While sleeping in a car may be difficult for some people, most people are able to adapt and find a good way to nap and get some much needed refreshment and back pain relief.

Here are some general tips for doing so.

Recline the passenger seat in a position that is most comfortable to you.
Depending on how you feel and what you prefer, you may want to use a comfortable pillow to rest your head on and a back brace to support your back.
Throw on a pair of headphones, simply stare out the window at the wonderful scenery passing by, and drift off into your own place of contentment.

Well, hopefully you find these tips helpful as you treat back pain during your summer vacation car ride.

If you have any tips that you would like to add, feel free to let us know in the “Comments” section.

With that said, be on the lookout for next week’s tip on dealing with back pain on plane rides to your summer vacation hot spot.

The Truth about Medical Tourism: Overhyped or Rapidly Growing?

Ben Parr — Tue, 04 Nov 2008 12:23:28 -0800

November 4, 2008
by: Ben Parr

There has been a great deal of focus on medical tourism in the media recently. Stories and accounts of medical tourism claim that it gives patients significant savings and suggest that the number of patients seeking overseas treatment is growing rapidly. According to these accounts, the most popular destinations for spine surgery include Delhi, Chennai, Mumbai and Bangalore (all in India), where patients can enjoy a beautiful, relaxing post-surgery vacation. But as it turns out, the hype surrounding this phenomenon may be overstating the popularity of medical tourism.

Patients from the U.S. and other developed countries only make up a small portion of medical tourists; most of these people come to industrialized nations from developing countries seeking better quality treatment. A survey was conducted within a 50,000 patient sample and results showed that:

40% of patients traveled for access and treatment using the most advanced technology available
32% traveled to obtain better quality care
15% traveled for quicker access to a procedure. This is especially significant for countries such as Canada and the U.K., where a patient can be on a waiting list for as long as two years
Only 13% of all patients surveyed traveled abroad for cost-saving reasons

Collecting comprehensive data on the subject is difficult because there is no consistent definition of medical tourism. The representation of the survey results is likely flawed because only a handful of facilities were observed, and the only procedures considered were those that required hospital admission. In reality, much of the medical tourism industry lies in cosmetic procedures and dental care, which are typically not performed in hospitals.

Most Americans seeking overseas care are uninsured. Although there is potential for cost-saving through medical tourism, about 80% of procedures are more cost-effective in the U.S. once the patient’s insurance coverage is factored in.

by Ben Parr

Sources:

Health Point Capital - Despite the Hype, Few Go Abroad for Medical Care

Wall Street Journal - Medical Tourism is Still Small

Additional Reading:

1) [url:1107,type=|node|]

2) [url:6663,type=|node|]

3) [url:1112,type=|node|]

4) [url:6713,type=|node|]

5) [url:13848,type=|node|]

5 Easy Tips For Keeping the Entire Family Healthy for Back-to-School

Ben Parr — Wed, 10 Sep 2008 11:47:22 -0700

By: Jay Triano, DC, PhD
September 10th, 2008

So here are 5 Easy Tips that will help keep the entire family healthy for back-to-school:

Find a good back pack! A good pack is light, snug and comfortable to wear. It should be made of vinyl or canvas, with two wide padded shoulder straps and a waist strap. All straps should be used and adjusted so that the pack is snug against the wearer’s back and not “falling away” from the body.

A quality back pack is only as good as the way it is packed! Make sure the heaviest objects are close to the body and any bumpy, odd-shaped objects are placed on the outside, away from the back.
Moving your kids into their college dorm room or new apartment? Lifting heavy boxes can give you back pain. Be sure to label your boxes so that helpers know what can be found inside and how heavy they will be. Tape the boxes so that they are sturdy and the contents do not shift while being handled.

Before lifting, make sure that you have balanced footing and good grip (boxes with handles are ideal).

Face your work. Stand so that your nose, hips and toes are facing forward. Keep the object as close to your body as possible and bend from the hips and knees.
Hit the books but help your back! When you are studying or reading, use a book stand so that your book is at eye level. This will reduce the amount of strain on your neck and shoulders from having your book lay flat. It also has the added bonus of giving you extra desk space!
Returning back to school sports after some time off during the summer? Remember that your body may not have done that sport in awhile and will need extra time to warm up.

Be sure to warm up for a minimum of 10-15 minutes before playing. The warm up should involve simple movements that “simulate” your sport and get the heart rate up. Always stretch after your sport.
Sitting in class with [url:1099,type=|node|,content=|good posture|] will reduce the strain on your neck, shoulders and low back. It will also help keep you attentive during class! Sit with your shoulders back, chin tucked in and a gentle "C curve" in your low back. Don't arch your lower back or slump forward. Your ears, shoulders and hips should be in a straight line. Make use of your breaks! Between classes stand up, walk around and stretch.

10 ways to get enough calcium if you're lactose intolerant

Carolyn — Fri, 02 May 2008 13:08:55 -0700

May 2, 2008
by: Sylvia Marten

May is National Osteoporosis Month, so now is a good time to take a look at your diet and figure out if you're getting enough calcium and Vitamin D to keep your bones strong and back straight for decades after you get your AARP card.

In general, the recommended daily allowance (RDA) of calcium (for women -- who need more than men and tend to be the hardest hit by osteoporosis) is between 1,000 and 1,200 mg. A serving of milk is about 300mg of calcium, so you're supposed to be drinking three glasses of milk per day. If you're not, then you're probably not getting enough calcium.

But what should you do if don't care for milk… or if you're lactose intolerant? What if you're counting calories and just can't squeeze the extra into your diet?

Don't fret. Here are 10 tips for adding and keeping that important calcium in your daily routine.

Quit drinking soft drinks. High phosphate levels in the blood (which can be caused by consuming large quantities of pop) leach calcium from your bones and prevent the absorption of new calcium.
Get enough Vitamin D. Calcium is absorbed by the body and used only when there is enough vitamin D in your system. A balanced diet should provide an adequate supply of vitamin D from sources such as eggs and liver. Since most people don’t care for liver, go ahead and enjoy your omelets (and add some spinach!)

Don't forget that sunlight also helps the body naturally absorb vitamin D, and with enough exposure to the sun, additional food sources may not be necessary.
Eat your beans (baked). One cup of baked beans has 154mg calcium (remember the target is 1,200mgs/day).
Canned Salmon. Three ounces of canned salmon contain 181mg calcium. Salmon also is an excellent source of omega-3 fatty acids.
Calcium fortified foods. Many foods are now calcium-fortified. You can find calcium fortified soy milk, almond milk, rice milk, orange juice, cranberry juice, breakfast cereals, breakfast bars at almost every grocery store.
- An 8oz glass of calcium-fortified orange juice provides about 300mg of calcium – which is about the same as a single serving of milk.
- One cup of calcium fortified soy milk has nearly 300mgs of calcium AND can be used over calcium fortified cereal. Two great sources of calcium in one meal.
Oatmeal isn't just for breakfast. One cup of oatmeal not only provides 100–150mg of calcium, it is also a versatile add-in to many other foods and can be used to goose up the calcium quotient in your breakfast cereal, added to yogurt, or even mixed in with your favorite baking recipes.
Eat your veggies... especially spinach, broccoli and dark green leafy vegetables. Kale, parsley, broccoli, spinach and other dark green leafy veggies each provide about 100mgs of calcium per serving. In addition to just making an effort to eat your greens, you can also try substituting raw spinach for iceberg lettuce on your sandwiches and in your salads.
Go Nuts. Almonds and brazils nuts contain about 100mgs of calcium per serving and are both recommended snacks for people on low carb diets.
Drink your latte. My personal favorite! A Starbucks Grande latte provides almost half your daily calcium needs and is such a pleasure. If you’re lactose intolerant, you can get your latte made w/ soy instead of cow milk.

If the gourmet fancy coffees wreak havoc with your budget, just mix a cup of regular coffee with a cup of milk (or skim milk to reduce the calories, or soy milk to eliminate lactose) – microwave the milk first to make your homemade latte nice and hot.
Take an Over-the-Counter Calcium Supplement. You can add a calcium supplement like Os-Cal® or even Tums® to your daily routine to make up the calcium gap. Word of caution… Just because a single Tums has 200mgs of calcium doesn’t mean you can take 5 a day to meet your RDA. It is ultimately and primarily an antacid, not a calcium supplement, and as such it can have a detrimental effect on your digestive system if taken long term.

Additional Reading:

[url:930,type=|node|]

3 Empowering Health Resolutions for 2008

Fri, 04 Jan 2008 03:23:55 -0800

January 4, 2008
by: Sylvia Marten

Like most of us, you probably start out each new year with the best of intentions: full of hope that THIS is the year you'll finally do "X" (fill in the blank with your #1 item). If you're like me, I dutifully make my list of New Year's Resolutions (usually at least 10 items long), only to get discouraged by late January and in pretty much full abandonment by March.

So, if we have to pick and choose a focus for our resolutions this year, I pick HEALTH. Why? As one of the most personal and potentially all-encompassing factors in our lives, there's little that is more important than our own good health. Above all else - money, careers, a home or a car, even sex - health is the one thing we can't live without and arguably the most influential factor of our quality of life. For people with chronic health conditions, such as chronic back pain, I can't think of a better focus than health and healthy living for 2008.

My top 3 picks for 2008 Health Resolutions:

Exercising. I don't mean just starting to exercise or saying you'll finally try yoga, I mean committing to making exercise part of your normal weekly routine for the rest of your life. The necessity of exercise in the combat of just about every kind of health issue and pain condition is well known. The tougher part is to accept that exercise won't be very helpful if done in fits and starts, and that just thinking about exercising doesn't count.

The most popular excuse for not exercising? "I'm too busy," which translates to "I won't." Keep in mind that even the President of the United States finds time to keep himself fit. The key, according to a 1/1/08 Chicago Tribune article, is "...make exercise a habit that you do every day at the same time. Pick the time that's best for you and just do it." So, if you're not a morning person, don't plan to do a 6am aerobics class. Whatever time and type of exercise you choose, remember the incredible benefits of exercise you will reap: looking and feeling better, reducing stress, reducing pain, and slowing or preventing certain diseases (e.g., osteoporosis, hypertension).
Quit Smoking. No brainer, right? You would think so, given the known linkages of smoking to cancer, heart disease, lung disorders, etc. Well, if you smoke and have a chronic back pain problem, you need to know two things: one is that smoking can significantly worsen your back pain, and two is that most back surgeons will refuse to operate on your back if you smoke because it inhibits the body's ability to heal after surgery. The key with smoking cessation is to surround yourself with the kind of support network you need to quit and stay smoke free. Talk to your doctor about which of the various stop smoking aids available (gums, patches, oral medications, support groups, etc.) are right for you and keep trying until you find something that works. Like exercising, the state of being called "I don't smoke" is one you need to be in for the rest of your life. Period.
Getting organized. Most people simply have accumulated too much stuff over the course of their lives and now have the dreaded "c" word: clutter. One of the worst impacts of clutter? Stress. Clutter stress at home can cause feelings of being overwhelmed and out of control, leading to overeating and feeling like there's no time to do other things such as exercise (see #1 above). Stress is also a known cause of back pain and can exacerbate many chronic health conditions. Eliminating household clutter can be liberating and euphoric, freeing up time (less clutter is easier to clean and organize) and space (making room for that new elliptical trainer or yoga mat). The key to de-cluttering: pick the clutter that is most bothersome and tackle it one project at a time, and then commit to keeping it that way.

One of the commonalities among all three resolutions is commitment. They will all take incredible self discipline and will power to achieve, not only initially but over the long haul too. The good news is that there is outside help available, if you need it, for each and every one of these. Best of all, I'm willing to bet that the physical, mental, and emotional health benefits will become the only motivator you need to stay the course. Best wishes for a healthy 2008!

Additional resources to help get you started:

[url:157,type=|term|,content=|Spine-health.com Exercise Health Center|]
Smoke Free 2008 (American Lung Association) - http://www.smokefree08.org/site/c.jeJSIZOsEjH/b.3761509/
[url:1758,type=|node|,content=|Obtaining a Solid Spine Fusion|]
National Association of Professional Organizers - http://www.napo.net/public/

Google Health Weighs In on Online Patient Information

spine-health — Tue, 19 Jun 2007 15:15:00 -0700

June 16, 2007
by: Stephanie

One of the clearest, most understandable posts I've seen yet about the challenges of managing your health - especially if you have a chronic or serious condition - posted by Roni Zeiger, M.D., of the Google Health Team . IMO Dr. Zeiger hit the nail squarely on the head with this simple statement:

"...better-informed patients recover faster, manage chronic illnesses better and may even avoid some illnesses altogether. And patients should feel in control of their situation."

Those are the main reasons patient education websites should exist.

Posted by: Stephanie

More resources:

Google health: a virtual doctor in your family