What is a Healthy Spine?

Article featured on National Spine Health Foundation

What exactly is a healthy spine? How does spine anatomy play into it? The first step in maintaining a healthy spine is understanding what a healthy spine is. Some of the qualities of a healthy, youthful spine are that it:

  • Is pain-free
  • Moves well
  • Is supple
  • Is strong
  • Allows us to do the things we want to do

A back or spine that is damaged, injured, arthritic, or just wearing out loses these qualities. A back may become painful, stiff, and the bones may become weak and have osteoporosis. Muscles and ligaments may not support strength, therefore not allowing motion.

Treatments & Interventions for a Healthy Spine

The goals of treatment, including non-operative treatments of exercise, therapy, medicines and nutritional supplementation, as well as interventions, including injections, stem cells, platelet-rich plasma, or even surgery, are designed to restore the spine’s function more closely to that of a healthy spine. Minimally invasive surgical techniques, as well as motion sparing techniques, can help maintain or restore some of the qualities of a youthful spine.

Someone who has an intervertebral disc that is wearing out and is painful, degenerated, or otherwise no longer functioning well may be a candidate for an artificial disc. The goal of an artificial disc is to maintain and potentially restore some motion in the spine and is often used in order to avoid fusing that portion of the spine. Maintaining motion is good, as long as the motion is within the normal range and is overall stable. This motion may help prevent adjacent discs from wearing out faster than they normally would.

Many people are not candidates for artificial discs, though. What else can be done to avoid further degeneration?

The ability to use smaller incisions for surgery, or placing these incisions in a way that muscles or ligaments are not cut, but rather are lifted or separated along their normal tissue plains, can often help make the healing process faster, and without disrupting the normal alignment of the muscles and ligaments, the spine structures are kept in more of a normal alignment. This can also help improve the rate of healing and maintain the spine.

Examples of some minimally invasive surgeries include, MIS TLIF (minimally invasive surgical transoframinal lumbar interbody fusion), direct lateral interbody fusions, anterior lumbar interbody fusions, anterior cervical surgery, artificial discs in the cervical spine and lumbar spine, and using tubular retractors for muscle-splitting approaches.

Spine Anatomy: Five Components of a Healthy Spine

A healthy spine is a critical element in order to sustain a jubilant and satisfying lifestyle. Elements that categorize a healthy spine are strong vertebrae, flexible spinal ligaments, cushiony discs, strong back muscles, and healthy, moveable facet joints. The question is, how do we maintain these elements? To start, here are the five components in detail.

1. The bones of the spine are strong.

It is important to maintain good bone density to keep our bones strong and avoid osteopenia or osteoporosis. Bone density is maintained by diet and strength training combined, which in turn provides the robust vertebrae for the human body. Multiple studies have shown that people who lift weights and participate in resistance training have overall stronger bones. For example, tennis players often have stronger bones in their racquet arm compared to their non-racquet arm. Additionally, nutrition plays a big role in maintaining bone health.

Maintaining a good diet helps supply minerals (calcium, magnesium, etc.) as building blocks for our bones. Vitamins are also essential to bone health, particularly Vitamin D, which aids in the absorption of calcium. Lastly, avoiding excess carbonated beverages is also important to maintain bone health. The acid of carbonated beverages often needs to be buffered by the bicarbonate in bone, and bones can be sacrificed in order to help digest and maintain our body’s acid-based balance. Maintaining an overall active lifestyle and having good nutrition helps maintain bone strength.

2. The ligaments are strong and flexible.

Being physically active, including stretching and strengthening exercises, helps maintain ligament strength. A healthy dose of proteins, which are the building blocks for ligaments, need to be included in your diet. Isometric stretching, meaning holding a stretch for a period of time, is one of the best types of stretching techniques one could utilize. We need to move and have good nutrition to maintain ligament, as well as bone, health.

3. Discs are healthy, are cushiony, and support motion of the spine.

A unique feature of our intravertebral discs is that there is not a good blood supply to the disc. Most of the nutrition comes to the disc through diffusion, meaning that as we move our back and spine, the discs act like little pumps; as the discs move up and down, nutrition diffuses into the disc spaces. Activity is important to maintain disc health and since discs are made out of collagen, similar to the structures that ligaments are made out of, the same nutritional requirements are needed for discs as for ligaments.

4. Muscles are strong and they support the back.

Not only are muscles required to lift and move things, but having a strong core of muscles allows our weight to be shared with the spine to take pressure off of the spine. Just imagine sitting on a beach ball, bouncing on the beach ball, and the ball supports you because there is air inside of the ball. The outer portion of the ball holds in that air and supports you. The muscles of the core act like the outer part of the beach ball and can help support your body, taking some pressure off of the spine. It is important to maintain good core strength to help support the spine.

5. Facet joints are smooth, free of arthritis, and can support the spine.

The best thing we can do to help protect the facet joints is to maintain our motion and flexibility. We can also help protect the joints by maintaining strong muscles and a strong core.

Maintaining a Healthy Spine

Now that we have an understanding of characteristics of a healthy spine and back, here are five action items we can do to help maintain a youthful, flexible, and healthy spine. These include maintaining an active lifestyle, eating correctly, and avoiding things that can injure or hurt our spine.

Do your best to incorporate some of these ideas to maintain a pain-free and active lifestyle.

1. Be active.

Moving our body energizes many muscles and the movement supports a good blood supply to our ligaments, muscles, and discs. This blood supply is crucial because it carries the nutrients that our back needs. Movement also puts some stress on our bones to help protect the bones from osteoporosis. One of the worst things for your spine is sit for a long period of time. Sitting often puts your back in a bad posture, putting three to four times the normal pressure on the facet joints and the discs, causing them to wear out.

When you sit, there is not much motion to the discs; therefore, they have a poor blood supply. Sitting can lead to muscles losing their tone and strength, therefore becoming weaker and no longer being able to support the spine. To avoid this, I recommend standing up, changing posture, and doing a few deep knee bends every thirty minutes or so. This not only invigorates the body, but can help keep your spine mobile and youthful.

2. Lose excess weight.

The more you weigh, the more strain is on your spine. The muscles need to work harder to lift this weight. There is excess strain on the spine when the weight is poorly distributed and can put you into a bad posture. Additionally, when one weighs more, there is a tendency to be less active. When you are less active, you are not in as good of shape and there is less blood supply to the muscles, ligaments, bones, and discs. With time, the spine becomes less healthy overall. Lose weight and not only will you feel better, you will also take pressure off of your spine, helping maintain a youthful, strong back. Lastly, adipose tissue, or excess fat, is shown to secrete harmful inflammatory effects and chemical stressors that potentially aid in joint damage.

3. Eat well and consider taking supplements.

It is important to have an adequate amount of protein in your diet, but not excessive. Approximately 1 gram of protein for each kilogram of lean body weight is a good start for determining how much protein is appropriate. A rough guide for determining the correct amount of protein would be using the size of the palm of your hand to portion one serving of protein per meal. Some supplements that can be useful include omega-3 fatty acids, which many of us eating a western diet do not get enough of. One resource for this would be ocean-raised fish or fish oil supplements. Vitamin D and magnesium are also supplements to consider. The actual amount of supplements can be based upon lab tests that are obtained from your personal physician.

4. Do not smoke.

Smoking causes hosts of problems. You may notice that most smokers age more rapidly than their peers. This is because smoking affects the healing of collagen, which is found all over our bodies, including the part of the skin that causes wrinkles. The damage not only occurs within the skin, but also affects the ligaments and intervertebral discs, often causing premature aging. Smoking is also associated with osteoporosis, and, of course, increased risk of lung and heart disease. In general, the general recommendation is to not smoke.

5. Be careful when bending and reaching.

Learn to lift correctly. Squat down and lift with your legs. Do not bend forward and lift with your back. Particularly, do not twist to the side and lift, as this can significantly increase the pressure on your back. Store heavier objects at waist height so that you do not have to bend and twist to lift them. Do not put the heavy things on the ground, as you will have to bend forward and get into awkward positions to lift these objects.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Why Warming Up & Cooling Down is Good for Exercise

Article featured on the American Heart Association

Warming up and cooling down are good for your exercise performance — you’ll do better, faster, stronger — and for your heart since the increased work on the heart ‘steps up’ with exercise

Stretching also makes many people feel better during and after exercise and decreases muscle pain and stiffnessin some people. When done properly, stretching activities increase flexibility.

So what’s the big deal?

A good warm-up before a workout widens your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for the best flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart.

Warming up before any workout or sport is critical for preventing injury and prepping your body.

Warming up, such as low-heart rate cardio, prepares the circulatory and respiratory system for the upcoming ‘age- and type-appropriate target heart rate’ exercising.

The cool-down is just as critical. It keeps the blood flowing throughout the body. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly.

Warm up

Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout. A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the activity.

Tips:

  • Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-up.
  • Do whatever activity you plan on doing such as running, walking, or cycling at a slower pace (jog, walk slowly).
  • Use your entire body. For many people, walking on a treadmill and doing some modified bent-knee push-ups will suffice.

Cool down

Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are widened. This means if you stop too fast, you could feel sick or pass out. A cool-down after physical activity allows a gradual decrease at the end of the episode.

It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.

Tips:

  • Reduce your walking speed for 5–10 minutes to allow your heart rate to slow down.
  • Stretching:
    • Hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side and return for another set of stretching.
    • The stretch should be strong, but not painful.
    • Do not bounce.
    • Breathe while you’re stretching. Exhale as you stretch, and inhale while holding the stretch.

Do your body a favor. Take time to gradually progress into your workout and cool down when you’re done.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

The Importance of Rest & Sleep in Injury Recovery

Article featured on City Orthopaedics & Sports Medicine

While exercise, nutrition, and therapy are often emphasized in recovery and overall health, one key factor that cannot be overlooked is rest and sleep. Many patients underestimate the profound impact that rest and quality sleep have on their body’s ability to heal, perform optimally, and maintain long-term health. Whether you are recovering from surgery, managing a chronic illness, or trying to improve your overall wellness, rest and sleep are crucial for both physical and mental well-being.

Why Sleep Is Essential for Healing

During sleep, the body enters a restorative state where it works to repair damaged tissues, muscles, and cells. The process of healing requires energy, and much of this energy is spent while we are asleep. In fact, research shows that sleep plays a critical role in:

  • Cell regeneration and tissue repair: Growth hormones are released during deep sleep, which aid in muscle recovery, tissue repair, and cellular regeneration.
  • Inflammation reduction: Chronic lack of sleep can increase inflammation in the body, which can hinder recovery from injury, surgery, or illness. Adequate rest can help to regulate inflammatory processes and support healing.
  • Immune function: Sleep is a key player in maintaining a strong immune system. While asleep, the body produces cytokines, proteins that help the immune system fight infections and inflammation. A lack of sleep can compromise immune function, leading to slower recovery and a higher risk of illness.

How Sleep Affects Mental and Emotional Health

Recovery isn’t just physical. Emotional well-being is a vital part of the healing process, and sleep is deeply linked to mood regulation and mental health. Poor sleep or insufficient rest can lead to irritability, increased stress, and even symptoms of anxiety or depression, which can further affect one’s ability to recover physically.

In contrast, adequate sleep improves cognitive function, boosts memory, and supports emotional stability, helping individuals manage the challenges of illness or injury with a clearer, more positive mindset. Sleep also promotes relaxation, reducing the body’s stress response and promoting a sense of overall well-being.

The Link Between Rest and Performance

For athletes or individuals recovering from intense physical activity, rest and sleep are essential to maintain peak performance. Without adequate recovery time, muscles and joints do not have the opportunity to heal and strengthen properly, leading to fatigue, increased injury risk, and decreased physical performance.

In the context of injury or rehabilitation, sleep helps the body process and respond to the exercises and treatments you’re doing during the day. It allows muscles to rebuild, soft tissues to repair, and the nervous system to recalibrate, making you more resilient and ready for the next day’s challenges.

Tips for Improving Sleep Quality

If your patients struggle with sleep, offering simple tips to improve sleep quality can be highly beneficial:

  • Establish a consistent sleep schedule: Going to bed and waking up at the same time each day helps regulate the body’s internal clock.
  • Create a relaxing bedtime routine: Encourage patients to wind down with activities like reading, taking a warm bath, or practicing relaxation techniques before bed.
  • Limit screen time: The blue light from phones and computers can disrupt the production of melatonin, the hormone that helps regulate sleep. Encourage avoiding screens at least an hour before bedtime.
  • Maintain a comfortable sleep environment: A dark, quiet, and cool room can help promote deeper, more restorative sleep.

Conclusion

Whether your patients are recovering from an injury, managing a chronic condition, or simply seeking to improve their overall health, rest and sleep are powerful tools in their healing and wellness journey. By prioritizing good sleep hygiene and making rest a non-negotiable part of their routine, patients can optimize their recovery, enhance their physical and mental well-being, and prevent burnout. Remember, proper rest isn’t a luxury—it’s a critical component of a healthy, balanced life.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Causes, Symptoms & Treatments for Fractures

Article featured on Johns Hopkins Medicine

What is a fracture?

A fracture is a partial or complete break in the bone. When a fracture happens, it’s classified as either open or closed:

  • Open fracture (compound fracture): The bone pokes through the skin and can be seen. Or a deep wound exposes the bone through the skin.
  • Closed fracture (simple fracture). The bone is broken, but the skin is intact.

Fractures have a variety of names. Here is a list of types that may happen:

  • Greenstick. This is an incomplete break. A part of the bone is broken, causing the other side to bend.
  • Transverse. The break is in a straight line across the bone.
  • Spiral. The break spirals around the bone. This is common in a twisting injury.
  • Oblique. The break is diagonal across the bone.
  • Compression. The bone is crushed. This causes the broken bone to be wider or flatter in appearance.
  • Comminuted. The bone has broken into 3 or more pieces. Fragments are present at the fracture site.
  • Segmental. The same bone is broken in 2 places, so there is a “floating” piece of bone.
  • Avulsion. The bone is broken near a tendon or ligament. A tendon or ligament pulls off a small piece of bone.

What causes fractures?

Fractures most often happen when more force is applied to the bone than the bone can take. Bones are weakest when they are twisted.

Bone fractures can be caused by falls, injury, or as a result of a direct hit or kick to the body.

Overuse or repetitive motions can tire muscles and put more pressure on the bone. This causes stress fractures. This is more common in athletes and military recruits.

Fractures can also be caused by diseases that weaken the bone. This includes osteoporosis or cancer in the bones.

What are the symptoms of a fracture?

Symptoms may be a bit different for each person. Symptoms of a broken or fractured bone may include:

  • Sudden pain
  • Trouble using or moving the injured area or nearby joints
  • Unable to bear weight
  • Swelling
  • Obvious deformity
  • Warmth, bruising, or redness

The symptoms of a broken bone may seem like other health conditions or problems. Always see a healthcare provider for a diagnosis.

How is a fracture diagnosed?

Your healthcare provider will take a full health history (including asking how the injury happened). You will also have a physical exam. Tests used for a fracture may include:

  • X-ray. A diagnostic test that uses invisible electromagnetic energy beams to make pictures of internal tissues, bones, and organs on film.
  • MRI. An imaging test that uses large magnets, radiofrequencies, and a computer to make detailed pictures of structures within the body.
  • CT scan. This is an imaging test that uses X-rays and a computer to make detailed images of the body. A CT scan shows details of the bones, muscles, fat, and organs.

How is a fracture treated?

The goal of treatment is to put the pieces of bone back in place, control the pain, give the bone time to heal, prevent complications, and restore normal use of the fractured area.

Treatment may include:

  • Splint or cast. This immobilizes the injured area to keep the bone in alignment. It protects the injured area from motion or use while the bone heals.
  • Medicine. This may be needed to control pain.
  • Traction. This is the use of a steady pulling action to stretch certain parts of the body in a certain direction. Traction often uses pulleys, strings, weights, and a metal frame attached over or on the bed. The purpose of traction is to stretch the muscles and tendons around the broken bone. This helps the bone ends to align and heal.
  • Surgery. Surgery may be needed to put certain types of broken bones back into place. Sometimes internal fixation devices (metal rods or pins located inside the bone) or external fixation devices (metal rods or pins located outside of the body) are used to hold the bone fragments in place while they heal.

Fractures can take months to heal as broken bones “knit” back together when new bone is formed between the broken parts.

When should I call my healthcare provider?

See a healthcare provider any time you think you may have a broken bone.

An open fracture (one in which the bone comes through the skin so you can see it or a deep wound that exposes the bone through the skin) is considered an emergency. Get medical care right away for this type of fracture.

Any injury to the bones of the spine is also a medical emergency. These cause severe back pain and may cause nerve problems. These include numbness, tingling, weakness, or bowel and bladder problems. Call 911 if you think someone has a break in the bones of their spine.

Key points about fractures

  • A fracture is a partial or complete break in the bone. There are many different types of fractures.
  • Bone fractures are often caused by falls, injury, or because of a direct hit or kick to the body. Overuse or repetitive motions can cause stress fractures. So can diseases that weaken the bone.
  • Symptoms include sudden pain, swelling, and trouble using or moving the injured area.
  • The main goal of treatment is to put the pieces of bone back in place so the bone can heal. This can be done with a splint, cast, surgery, or traction.
  • See a healthcare provider any time you think you may have a broken bone.

Next steps

Tips to help you get the most from a visit to your healthcare provider:

  • Know the reason for your visit and what you want to happen.
  • Before your visit, write down questions you want answered.
  • Bring someone with you to help you ask questions and remember what your provider tells you.
  • At the visit, write down the name of a new diagnosis and any new medicines, treatments, or tests. Also write down any new instructions your provider gives you.
  • Know why a new medicine or treatment is prescribed and how it will help you. Also know what the side effects are.
  • Ask if your condition can be treated in other ways.
  • Know why a test or procedure is recommended and what the results could mean.
  • Know what to expect if you do not take the medicine or have the test or procedure.
  • If you have a follow-up appointment, write down the date, time, and purpose for that visit.
  • Know how you can contact your provider if you have questions.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Benefits of Early Interaction With Orthopedic Surgeons

Article featured on Orthopedic Associates of West Jersey

Early intervention can make all the difference in orthopedic health. It is advisable whether you are an active adult, an athlete pushing your limits, or a senior wanting to maintain mobility. If you have an orthopedic issue or injury, early treatment leads to better outcomes.

Let us explore the benefits of early intervention at an orthopedic clinic and how it can be advantageous regardless of age or occupation.

What Does Early Intervention Mean

Early intervention in orthopedics focuses on treating musculoskeletal problems before they become more serious. By addressing issues early, patients can stop minor aches from turning into chronic pain or needing major treatment later.

A key benefit of early care is pain relief. Treating problems early helps prevent inflammation and discomfort from worsening. It also reduces the chance of chronic pain and the need for medications or surgery.

Early intervention also helps reduce scar tissue and maintain mobility. Scar tissue buildup contributes to stiffness. By treating injuries early, physical therapy and other treatments can promote better healing and prevent excessive scarring.

This approach also helps keep joints and muscles flexible, preventing long-term stiffness and disability. As a result, patients can maintain their range of motion, improve movement, and recover more quickly, leading to a better quality of life.

The Impact of Early Intervention on Different Age Groups

Early intervention in orthopedic care offers important benefits for people of all ages. Let us go deeper into how it can help individuals of different ages and occupations:

Younger Adults

For younger adults, the main benefit of early intervention is preventing minor aches and pains from escalating into more serious issues. Early care helps maintain a healthy, active lifestyle and prevents disruptions to work and daily activities. Here are the key benefits:

  • Prevents long-term health issues: Early treatment stops minor pain from becoming chronic.
  • Keeps daily life on track: By addressing problems early, younger adults can stay active without disruptions in work or personal life.
  • Reduces downtime: Treating issues early helps avoid more severe conditions that may interfere with productivity and daily routines.

Athletes

Athletes, both professional and recreational, are prone to sports injuries. Early intervention plays a crucial role in faster recovery and better performance. The benefits include:

  • Faster recovery: Early intervention helps athletes recover quicker from injuries like sprains, strains, and fractures.
  • Improves performance: Ongoing rehab and care boost athletic performance and reduce the risk of future injuries.
  • Quicker return to sport: Prompt treatment speeds up the recovery process, getting athletes back to their activities faster.

Seniors

With age, maintaining mobility becomes a highly important concern. Early intervention is especially important for seniors to help preserve their independence and maintain a good quality of life. Here is how it can help:

  • Maintains independence: Early intervention helps seniors preserve mobility and prevent joint problems from worsening.
  • Reduces pain: Proactive treatment alleviates discomfort, allowing seniors to stay active longer.
  • Improves quality of life: Regular check-ups and early care keep seniors mobile and independent, promoting a healthier lifestyle.

Injured Workers

For workers who experience injuries on the job, early orthopedic care is crucial for getting them back to work quickly and avoiding long-term complications. The benefits are significant for both the worker and the employer:

  • Speeds up recovery: Early orthopedic care helps workers return to their jobs more quickly.
  • Reduces long-term disability: Treating injuries early helps avoid chronic pain and permanent disability.
  • Streamlines workers’ compensation: Early intervention makes the claims process smoother for both the worker and the employer, saving time and costs.

Services Offered at an Orthopedic Clinic

Orthopedic clinics offer a range of services designed for early intervention and comprehensive care. These services include:

  • Diagnostic Tools: Advanced imaging technologies like X-rays and MRIs to accurately diagnose conditions.
  • Physical Therapy: Exercise programs customized to the patient help improve strength, flexibility, and mobility.
  • Viscosupplementation: Injections that provide lubrication to the knee. It helps reduce pain and improve movement, especially in conditions like osteoarthritis.
  • Cortisone Injections: Steroid injections to reduce inflammation and relieve pain in joints and soft tissues.
  • Surgical Options: Minimally invasive procedures, such as arthroscopy and joint replacement surgery, to address advanced orthopedic conditions.

These services are tailored to meet each patient’s unique needs, ensuring effective and efficient care.

How to Know You Need Orthopedic Intervention

Sometimes, the issue is not knowing when to seek early intervention. Here are some signs and symptoms that may indicate it is time to visit an orthopedic clinic:

  • Pain that does not go away
  • Swelling, redness, or warmth around a joint
  • Difficulty completing everyday tasks due to joint pain or stiffness
  • Previous injuries that have not fully healed or continue to cause discomfort
  • If you are a senior with osteoporosis

A check-up at an orthopedic clinic gives you peace of mind. Together, your orthopedic doctor works with you to better your musculoskeletal health. By doing so, you can enjoy a better quality of life and continue doing the activities you love.

If you are experiencing any signs of pain or injury, visit an orthopedic clinic near you. It is the first step toward optimal musculoskeletal health.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

4 Common Myths About Total Joint Replacement

Article featured on Beufort Memorial

Nearly 800,000 knee replacements and 500,000 hip replacements are performed each year in the United States, many of which are total joint replacements. When knee or hip pain gets too severe for you to function normally, your orthopedic surgeon will go into the joint in question and replace it with a new joint made from artificial materials.

This extremely beneficial surgery can reduce your pain dramatically and improve your mobility. Too many people, however, have misconceptions about the process of total joint replacement surgery and can put off having it, prolonging their pain and stiffness. We’re here to dispel those myths and get you back to the life you once enjoyed.

Myth #1: I’m Too Young for Joint Replacement

Fact: Total joint replacement is for people of any age whose hip or knee pain limits their daily activities and negatively impacts their quality of life. In recent years, the age of people having total joint replacements has trended downward, with adults in their 30s, 40s and 50s having the procedure. Joint replacements can help many people experiencing pain or stiffness related to arthritis, a joint injury, or the wear and tear of active living.

Another common age-related misconception is that the new joint will wear out and require revision surgery, in which an orthopedic surgeon must replace the implant. However, most joint implants today have longer lifespans than they used to, thanks to improvements in materials and surgical techniques. In addition, orthopedic teams have a better understanding of presurgical physical therapy, weight loss, rehabilitation and other strategies that lead to more successful joint replacement surgeries than in the past. Today, estimates suggest that artificial knee and hip joints can last 15 to 20 years, with some lasting longer than 25 years.

Myth #2: My Joint Pain Isn’t Bad Enough Yet

Fact: “Too often, people will think they don’t need surgery because they’ve adapted to their pain and don’t think it’s ‘that bad,’” says Dana Aiken, RN, total joint and spine coordinator. “But joint pain threatens your lifestyle by keeping you from doing the things you enjoy — playing with your kids, participating in sports or doing something as simple as taking a walk.”

There is no marker for how bad your pain must be to have a total hip or knee replacement surgery. Everyone experiences pain differently, and we build tolerance to pain over time. You might be surprised what a reduction in your pain feels like, and regardless of your pain level, regaining mobility is an excellent reason for having the surgery. The less mobile you are, the less active you become — and sedentary living can lead to other serious conditions, such as heart disease and diabetes.

Myth #3: Recovery Takes Too Long and Is Too Painful

Fact: Another common refrain when someone decides not to get total joint replacement surgery is, “I don’t have time for a long recovery process.” Fortunately, surgical advancements mean you’re not out of commission for long periods after your procedure.

Your recovery timeline depends on factors such as:

  • Existing health conditions
  • Which joint was replaced
  • Your age
  • Your typical activity level before the procedure

Your surgical recovery begins the day of your procedure. Your team will have you up and moving around a few hours after it’s over. Your hospital stay will average no more than a few days. Some people can even go home the same day.

You’ll start physical therapy almost immediately to begin strengthening the muscles around your new joint and help you perform regular activities of daily living. Physical therapy typically lasts between two and 12 weeks, depending on your specific needs. Most patients are back to their daily routines in one to three months.

Myth #4: Joint Replacement Will Limit Me in the Future

Fact: Some people fear that total joint replacement permanently restricts what they can do post-surgery. You will need to avoid high-impact sports for the longevity of your joints. However, this shouldn’t hold you back from doing low-impact activities, such as swimming and golfing.

Engaging in your favorite activities is beneficial to your recovery. Even light movement strengthens the muscles around your new joint and improves your joint’s range of motion. You may need a walker or crutches for the first few weeks. Your rehab team will help you progress off those as quickly and safely as possible.

You can also work with your physical therapist on your individual goals post-surgery. After all, helping you regain mobility is the reason for replacing your hip or knee in the first place. Are you an avid hiker or cyclist? Tell your physical therapist so they can tailor your therapy sessions and exercises to the activities you enjoy most.

The only way to know whether total joint replacement is the right choice for you is to explore your options. An orthopedic surgeon can answer your questions and ease any concerns so you can make the most informed decision possible. It’s time to stop letting joint pain rule your life and get back to enjoying life’s adventures, big and small.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Help Ease Arthritis Pain and Stiffness With Exercise

Article featured on Mayo Clinic

Exercise helps ease arthritis pain and stiffness

When starting an arthritis exercise program, know what to do and how much to do for best results.

Everyone needs exercise, but it’s especially important for people with arthritis. Exercise increases strength and makes moving easier. Exercise reduces joint pain and helps fight tiredness.

Of course, when joints are stiff and painful, the thought of walking around the block or swimming a few laps might seem like too much. There’s no need to run a marathon or swim for miles. Even moderate exercise can ease pain and help you stay at a healthy weight. In short, when arthritis tries to slow you down, exercise can keep you moving.

Why exercise is needed

The right kinds of exercise can improve health and fitness without hurting joints. Combined with a treatment program, exercise can add to quality of life. And it can:

  • Strengthen muscles around joints.
  • Help maintain bone strength.
  • Increase energy.
  • Make it easier to sleep well.
  • Help control weight.
  • Improve balance.
  • Improve mood.

Bones need strong muscles for support. Not exercising weakens those supporting muscles. Weak muscles put more stress on joints.

Check with your health care provider first

Talk to your care provider about making exercise a part of your treatment. The best exercises depend on the type of arthritis and which joints the arthritis is in. A member of your health care team, such as a physical therapist, can work with you to find the exercise plan that’s best for you.

Exercises for arthritis

Exercises for arthritis might include exercises that put joints through their full range of motion and strengthening exercises. Exercise that raises heart rate, known as aerobic exercise, is also important.

Range-of-motion exercises

These exercises lessen stiffness and put joints through their full range of motion. Examples of these exercises are stretching arms up high or rolling shoulders forward and backward. Most of these exercises can be done every day.

Strengthening exercises

These exercises help build strong muscles that can support and protect the joints. Weight training is an example of exercise that can help build and keep muscle strength. Using resistance bands, hand weights or machines can help build strength.

Weight training should be done every other day for at least two days a week. It should include all the major muscles in the body.

Aerobic exercise

Exercises that raise heart rate, known as aerobic exercises, help with overall fitness. They can improve heart and lung health, help control weight, and increase energy.

Examples of aerobic exercises that are easy on joints include walking, bicycling, swimming and water aerobics. Try to work up to 150 minutes of somewhat hard aerobic exercise every week. You can exercise 10 minutes at a time if that’s easier on your joints.

It’s best to do moderate aerobic activity most days of the week. But even a couple of days a week can help. Exercise at a rate at which breathing is harder than usual while still being able to talk.

Other activities

Any movement, no matter how small, can help. Daily activities such as mowing the lawn, raking leaves and walking the dog count.

Exercises that focus on how the body moves, such as gentle forms of yoga or tai chi, also can help. They can improve balance and posture, prevent falls, and ease tenseness.

If you’re in an exercise class, tell your teacher about your arthritis. Listen to your body. Don’t do anything that causes pain.

Tips to protect your joints

If you haven’t exercised in a while, start slowly. Don’t push yourself too hard — that can overwork muscles and make joint pain worse.

Consider these tips:

  • Keep the impact low. Low-impact exercises help keep joint stress low while you move. Examples include stationary or recumbent bicycling, elliptical trainer workouts, or exercise in the water.
  • Use heat. Heat can relax joints and muscles and lessen pain before exercise. Deliver the heat with warm towels, hot packs or a shower. The temperature should be warm, not painfully hot. Use for about 20 minutes.
  • Move gently. Move joints gently at first to warm up. You might begin with range-of-motion exercises for 5 to 10 minutes before you move on to strengthening or aerobic exercises.
  • Go slowly. Exercise with slow and easy movements. If you feel pain, take a break. Sharp pain and pain that’s worse than the usual joint pain might mean something is wrong. Slow down if you see swelling or redness in your joints.
  • Ice afterward. Use ice on your joints for up to 20 minutes as needed after activity. This is even more important if your joints are swollen.

Listen to your body. Don’t push too hard. Build up slowly. Add more and harder exercise as you get stronger.

Don’t overdo

You might feel some pain and stiffness after exercise if you haven’t been active for a while. In general, if pain lasts more than two hours after exercise, you might be pushing too hard. You might need to exercise less often or for less time. Talk to your health care provider about how to know when pain is a sign of something more serious.

If you have rheumatoid arthritis, ask your provider if you should exercise during flares. You might work through your joint flares by doing only range-of-motion exercises. Or you might exercise in water. Even during a flare, it’s good to keep your body moving.

Exercise programs for people with arthritis

Check with your care provider about exercise programs in your area for people with arthritis. Some hospitals, clinics and health clubs offer special programs.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

The Affects Weather Has On Joint Pain

Article featured on Med Travel

If you’ve ever felt an ache in your knees, hips, or hands when the weather changes, you’re not alone. Many people with arthritis, past orthopedic injuries, or joint replacements notice that cold, damp, or stormy weather seems to intensify their joint pain. But is there a real connection between the weather and your orthopedic health, or is it just an old wives’ tale?

Does Weather Really Affect Joint Pain?

Yes, and science backs it up. Many studies suggest that barometric pressure changes, temperature drops, and humidity fluctuations can all influence joint stiffness and inflammation.

How Different Weather Conditions Impact Joints

  • Cold Temperatures & Joint Stiffness: Cold weather reduces blood circulation, making joints and muscles feel tighter. This is particularly common for people recovering from knee replacements, hip replacements, or rotator cuff surgery.
  • Barometric Pressure Drops & Inflammation: When the air pressure outside decreases (like before a storm), tissues inside the joints may expand, pressing on nerves and increasing pain.
  • High Humidity & Swelling: Warm, humid conditions may trigger fluid retention, leading to additional swelling in the knees, ankles, and wrists.
  • Extreme Heat & Joint Fatigue: Heat waves can dehydrate the body, reducing joint lubrication and leading to stiffness or muscle cramps.

If you notice your arthritis symptoms or old orthopedic injuries flare up before a weather shift, you’re likely sensitive to these environmental changes.

Who is Most Affected by Weather-Related Joint Pain?

Not everyone experiences weather-induced joint pain, but some individuals are more prone than others. You might be at risk if you:

  • Have arthritis (including osteoarthritis, rheumatoid arthritis, or gout)
  • Have undergone joint replacement surgery (such as knee or hip replacements)
  • Have suffered from past orthopedic injuries (like ACL tears, fractures, or dislocations)
  • Live in climate-sensitive regions, where temperatures fluctuate drastically
  • Experience chronic back pain or spinal conditions

How to Protect Your Joints from Weather Changes

The good news? There are ways to manage weather-related joint pain so it doesn’t interfere with your mobility or quality of life.

1. Keep Your Joints Warm

Cold weather constricts blood vessels, which can lead to joint stiffness and pain. To counteract this:

  • Wear compression sleeves or thermal wraps on vulnerable joints.
  • Use heated blankets or hot packs to warm up before exercise.
  • Layer up in cold weather, especially if you have had joint surgery or suffer from arthritis.

2. Stay Active with Low-Impact Exercises

Regular movement lubricates the joints and prevents stiffness. Try:

  • Swimming or Water Therapy: The buoyancy of water reduces stress on knees, hips, and shoulders.
  • Yoga & Stretching: Helps maintain flexibility and improve blood circulation.
  • Walking or Cycling: Keeps your joints active without excessive impact.

If you’ve recently undergone orthopedic surgery, consult your physical therapist to adjust your rehabilitation plan accordingly.

3. Maintain a Joint-Friendly Diet

Inflammation is a major cause of weather-related joint pain, and what you eat can either soothe or worsen symptoms.

Eat more anti-inflammatory foods, such as:

  • Avocados & Olive Oil – Healthy fats that lubricate joints
  • Salmon, Mackerel & Tuna – Rich in omega-3 fatty acids to reduce joint inflammation
  • Berries, Spinach & Nuts – Packed with antioxidants that fight stiffness

Limit:

  • Processed Foods – Can worsen inflammation
  • Excessive Salt – Contributes to joint swelling
  • Sugary Drinks – Linked to cartilage degeneration

4. Hydrate to Keep Joints Lubricated

Cartilage—the cushioning tissue in your joints—relies on water to stay flexible and shock-absorbent. Dehydration can make joint pain worse, so aim for at least 8 glasses of water per day.

If you’re traveling for orthopedic surgery through medical tourism, staying hydrated is especially important to help your body adjust to new climates.

5. Try Temperature Therapy

Alternating heat and cold treatments can ease discomfort from weather fluctuations:

  • For stiffness: Apply heat therapy (heating pads, warm baths).
  • For swelling: Use cold packs to reduce inflammation and numb pain.

If your joint pain persists despite these strategies, it may be time to consult an orthopedic specialist.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Minimally Invasive Orthopedic Surgery

Article featured on Dearborn & Associates 

Minimally invasive orthopedic surgery has emerged as a transformative advancement in joint restoration and musculoskeletal care.

Unlike traditional orthopedic procedures that often require large incisions and extensive recovery, minimally invasive surgery focuses on smaller incisions, targeted treatment, and expedited healing timelines.

The shift toward these methods is not solely about comfort—though reduced pain and faster recovery are certainly major benefits. It also represents a broader trend in modern medicine toward preserving natural anatomy and minimizing collateral tissue damage. These techniques are especially beneficial in joint procedures, such as hip and knee replacements, where accuracy, precision, and postoperative mobility are critical for long-term function and quality of life.

Benefits That Extend Beyond the Operating Room

The advantages of minimally invasive orthopedic surgery extend far beyond the surgical suite. For patients, one of the most significant benefits is the decreased trauma to muscles, tendons, and soft tissue. This means that less energy is needed to repair the body after surgery, which can shorten the hospital stay and minimize the need for extensive rehabilitation. Patients can typically expect smaller scars, less postoperative discomfort, and a faster return to normal activities, compared to traditional orthopedic approaches.

In clinical terms, reduced bleeding, lower infection rates, and fewer complications are also frequently reported with minimally invasive procedures. These outcomes not only improve patient satisfaction but also align with broader healthcare goals—such as reducing readmissions and overall healthcare costs. For older adults or those with underlying health conditions, the lower physiological stress of a minimally invasive procedure makes it a safer and more appealing option.

Common Procedures Performed Minimally Invasively

While minimally invasive techniques are used across many orthopedic specialties, they are particularly effective in joint restoration procedures. Some of the most common minimally invasive surgeries include:

  • Minimally Invasive Total Knee Replacement
    This involves smaller incisions and less soft tissue disruption around the knee joint. Specialized instruments and navigation systems help ensure that the prosthetic components are placed with precision, enhancing longevity and performance.
  • Minimally Invasive Hip Replacement
    Often performed using an anterior approach, this method allows surgeons to work between muscles without detaching them, reducing pain and accelerating recovery time.
  • Arthroscopic Surgery
    Used for conditions like meniscus tears, ligament repairs, or joint debridement, arthroscopy involves inserting a small camera and surgical tools through tiny incisions to visualize and treat the interior of joints with minimal trauma.

The Surgical Experience: What to Expect

Patients considering minimally invasive orthopedic surgery often wonder what the experience entails. After a thorough preoperative evaluation, which includes imaging, functional assessments, and medical history review, a surgical plan is created to meet each patient’s unique goals.

On the day of surgery, patients typically undergo general or regional anesthesia, depending on the procedure and health profile. The surgery itself is performed using specialized instruments that allow the surgeon to operate through small incisions. Advanced imaging systems, including computer-assisted navigation or robotic assistance, may be used to ensure alignment and precision.

Postoperatively, patients are monitored closely and often begin gentle movement within hours of surgery. Most can expect a shorter hospital stay—sometimes going home the same day—and will begin a tailored physical therapy program shortly after. Follow-up appointments ensure progress is being made and that the joint is healing as expected.

Is Everyone a Candidate for Minimally Invasive Surgery?

Not every patient is a candidate for minimally invasive orthopedic surgery, although the majority of joint restoration patients qualify. Factors that may affect eligibility include bone deformities, extensive joint damage, prior surgeries, and specific anatomical considerations. However, advancements in technology and surgical technique continue to broaden the eligibility pool.

Candidacy is determined through a careful consultation process. Evaluation includes that of not only the patient’s physical condition but also their goals, lifestyle, and overall health. This approach ensures that each individual receives the treatment that offers the best possible balance of safety, effectiveness, and recovery outcomes.

Enhancing Recovery Through Modern Rehabilitation

A key component of successful outcomes in minimally invasive orthopedic surgery is the rehabilitation process. Because these procedures preserve more of the body’s natural structure, patients can often begin movement and strengthening exercises sooner. At-home care plans typically involve physical therapy, low-impact activities like walking or aquatic exercise, and close communication with the surgical team.

Patients are taught how to move safely, manage swelling, and set realistic expectations for healing. The result is a smoother, more empowered recovery process—one where patients actively participate in regaining strength and mobility.

The Future of Joint Restoration

Minimally invasive techniques are no longer considered the “alternative”—they’re increasingly becoming the standard. The field of orthopedic surgery continues to evolve with better tools, improved materials for implants, and enhanced visualization technologies. All of these advancements contribute to outcomes that are safer, more predictable, and longer lasting.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Avoiding Fatigue: 10 Office Ergonomics Tips

Article featured on ErgoPlus

Follow these quick and easy office ergonomics tips to decrease fatigue, discomfort and physical stress while also increasing comfort and productivity.

“Ergonomics” is the science of designing the workstation to fit within the capabilities and limitations of the worker.

The goal of office ergonomics is to design your office work station so that it fits you and allows for a comfortable working environment for maximum productivity and efficiency.

An ergonomically correct office work station will help you avoid fatigue and discomfort – who doesn’t want that? Whether you’re an OHS professional in charge of providing a safe work environment for the employees at your company or simply a computer user who wants to avoid fatigue, following a few simple guidelines can help you significantly improve your office work station.

Office Ergonomics Tips

Follow these 10 office ergonomics tips to help you avoid fatigue:

  1. Make sure that the weight of your arms is supported at all times. If your arms are not supported, the muscles of your neck and shoulders will be crying by the end of the day.
  2. Watch your head position, and try to keep the weight of your head directly above its base of support (neck). Don’t “crane” your head and neck forward.
  3. Don’t be a slouch! Slouching puts more pressure on the discs and vertebrae of your back. Use the lumbar support of your chair and avoid sitting in a way that places body weight more on one than on the other. Move your chair as close to your work as possible to avoid leaning and reaching. Make sure to “scoot” your chair in every time you sit down.
  4. The monitor should be placed directly in front of you, with the top no higher than eye level. The keyboard should be directly in front of the monitor so you don’t have to frequently turn your head and neck.
  5. Talking on the phone with the phone receiver jammed between the neck and ear is really bad practice. You know that’s true, so don’t do it!
  6. The keyboard and the mouse should close enough to prevent excessive reaching which strains the shoulders and arms.
  7. Avoid eye strain by making sure that your monitor is not too close, it should be at least an arm’s length away.
  8. Take steps to control screen glare, and make sure that the monitor is not placed in front of a window or a bright background.
  9. You can rest your eyes periodically for several seconds by looking at objects at a distance to give your eyes a break.
  10. The feet should not be dangling when you are seated. If your feet don’t comfortably reach the floor or there is pressure on the backs of your legs, use a footrest or lower the keyboard and chair.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm