Article featured on Brigham Health Hub
The human spine consists of discs and joints that, like a hinge on a door, can wear out with time. While you may hear worrying terms such as “degeneration” or “arthritis” to describe these changes, it’s a natural part of the aging process.
This wear and tear don’t necessarily produce symptoms. It’s only when changes cause structures in the neck or back to press on spinal nerves that a patient may experience pain with movement, tingling, numbness, weakness, or shooting pain into a hand.
At this point, a patient may visit their primary care doctor, and leave with a prescription for an anti-inflammatory and/or a referral to physical therapy. If symptoms persist they might visit a spine surgeon.
Matching symptoms with findings from imaging
Jay Zampini, MD is a spine surgeon in the Department of Orthopaedic Surgery at Brigham and Women’s Hospital. He sees hundreds of patients a year suffering from a broad range of spinal conditions, from whiplash to a disc herniation.
“In my initial evaluation with a patient,” says Dr. Zampini, “I perform a physical exam and review X-rays or MRIs. I try to match symptoms with abnormalities on imaging.”
For example, if a patient has sensory problems or pain that radiates into the first two fingers in their hands, Dr. Zampini will discern that there’s likely damage to the cervical (neck) vertebra, probably C6.
He balances such findings with the understanding that imaging can present abnormalities that aren’t always responsible for symptoms.
Treatment starts with non-surgical options
Dr. Zampini was trained by Michael W. Groff, MD, a neurosurgeon and the Director of Spinal Neurosurgery at the Brigham. The two now work side-by-side to evaluate, diagnose and treat patients with conditions that affect the neck and back.
While Dr. Groff and Dr. Zampini are both spine surgeons, they don’t operate until a patient has exhausted all non-surgical options. In fact, 90 percent of patients experiencing back and neck pain won’t need spine surgery.
“We treat problems with the spine very conservatively. We start with anti-inflammatory medications and physical therapy, then pain management, if necessary. I might also encourage patients to continue care with a physiatrist,” says Dr. Groff.
The vast majority of patients recover after physical therapy. If a patient returns to their surgeon with persistent symptoms, the next step can be taken.
When spine surgery is needed
“If we exhaust all non-surgical options and the patient still experiences symptoms, such as pain with weakness, gait problems, or difficulty with bowel or bladder function, then we start to consider surgery,” says Dr. Groff.
Surgery is recommended if a patient has been suffering with symptoms for6 weeks or more. Likewise, severe cases of disc herniation that may risk paralysis, and serious conditions, are corrected surgically.
“If you do require surgery, the Brigham has an integrated approach to spine care and all the clinical resources of a world-class academic medical center,” says Dr. Groff.
At Brigham Health, a multidisciplinary team of surgeons, physiatrists, physical therapists and pain specialists collaborate to get patients back to their lives as quickly as possible.
Spine care is part of the Brigham’s larger ecosystem, so patients with co-morbidities, such as hypertension or diabetes, have access to resources that can address any complications that may crop up as their spinal condition is being treated.
Keep your spine healthy by knowing your limits
In most conversations with patients, Dr. Zampini usually illustrates how our spines change throughout our lives by telling a personal story about a devastating injury he suffered that changed how he now thinks about his body.
Dr. Zampini was 38-years-old when he ran a half-marathon in less than 90 minutes. It was blistering pace, a personal best, but the strenuous effort fractured his pelvis. “I was completely overdoing it, running as if I was still 25-years-old,” he says.
It was a wake-up call, and he changed his mindset during the eight months of recovery. He began listening to his body more.
“Some of my patients can relate to my story, because they’re trying to do things their bodies just can’t handle for their age,” says Dr. Zampini.
He advises his patients to understand and respect their limits. What kinds of activities and levels of intensity can you realistically handle given your age and level of conditioning?
To avoid injuries, Dr. Zampini advises patients to strengthen their core muscles, which include the lower back, hips and abdomen. These muscles work together to keep your body balanced. He also advises people to use proper technique when performing high-intensity movements and to modify movements or use lighter weights to lower intensity.
For those who work in an office, it’s also important to customize your work space to avoid muscle imbalances and repetitive injuries.
Exploring the best way forward with a spine expert
After Dr. Zampini recovered from his pelvic injury, he switched from running to lower-impact activities, including the elliptical and stationary bike. He also stretches and does yoga exercises every morning before he sees patients in his clinic.
“I still jog occasionally, but I don’t race anymore. I’ve accepted what I can and can’t do, and I’m happy about that,” says Dr. Zampini.
Both Dr. Zampini and Dr. Groff encourage anyone who has had to give up an important activity to seek consultation from a spine expert to explore the best way forward.
“In many cases, certain activities can be reclaimed in a responsible way,” says Dr. Groff. “It’s gratifying to see patients get back to the activities they love.”
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, 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 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
How to Improve Your Posture at Work
in Back Pain, Ergonomics, Wellness TipsArticle featured on Atlanta Spine Institute
How to Improve Your Posture at Work
A majority of Americans spend long periods of time sitting down while at work. Having an improper posture day after day can put those people at risk of chronic back pain, disorders, or future injuries. Read on to learn more about improving your posture at work.
Sitting Disease
The term sitting disease is a relatively new term. It refers to sitting for extended periods of time with little movement and poor posture, which results in multiple long term medical conditions, with chronic back pain being the most common. Even with a healthy level of exercise before or after work, the long periods of sitting can still cause health issues. Sitting disease is most often caused by the following:
Improving Work Ergonomics to Reduce Neck and Back Pain
Work ergonomics refers to fitting your job to your body and what it needs. For office work, this usually entails adjusting your workstation, desk, computer, chair, and your working habits to better fit your body. Improving work ergonomics generally focuses on keeping your body in a neutral position, not slouching over, and not leaning back too far. Some general tips to improve your work ergonomics include:
Take Breaks
Even with an improved work ergonomics, it is still important to take breaks, stretch, move around, stretch your legs, and promote blood flow. Research has revealed that taking a break about every half hour can significantly reduce the potential for health risks associated with prolonged sitting.
Listen to What Your Body Tells You
Awareness is another key factor in preventing chronic neck and back problems. If your body starts to become sore or stiff, analyze your work ergonomics. Maybe something needs adjusted, or maybe you just need more breaks. Try adjusting and see if the soreness or stiffness improves. If you suffer from chronic neck or back pain, schedule an appointment with your spine specialist to diagnose and recommend treatment to improve your neck and back.
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, 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 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 Sitting Too Much Is Bad For Your Health
in Ergonomics, Wellness TipsArticle featured on WebMD
1. It Hurts Your Heart
Scientists first noticed something was up in a study that compared two similar groups: transit drivers, who sit most of the day, and conductors or guards, who don’t. Though their diets and lifestyles were a lot alike, those that sat were about twice as likely to get heart disease as those that stood.
2. It Can Shorten Your Life
You’re more likely to die earlier from any cause if you sit for long stretches at a time. It doesn’t help if you exercise every day or not. Of course, that’s no excuse to skip the gym. If you do that, your time may be even shorter.
3. Dementia Is More Likely
If you sit too much, your brain could look just like that of someone with dementia. Sitting also raises your risk of heart disease, diabetes, stroke, high blood pressure, and high cholesterol, which all play a role in the condition. Moving throughout the day can help even more than exercise to lower your risk of all these health problems.
4. You’ll Undo All That Exercise
The effects of too much sitting are hard to counter with exercise. Even if you work out 7 hours a week — far more than the suggested 2-3 hours — you can’t reverse the effects of sitting 7 hours at a time. Don’t throw away all that hard work at the gym by hitting the couch for the rest of the day. Keep moving!
5. Your Odds of Diabetes Rise
Yup, you’re more likely to have it, too, if you sit all day. And it isn’t only because you burn fewer calories. It’s the actual sitting that seems to do it. It isn’t clear why, but doctors think sitting may change the way your body reacts to insulin, the hormone that helps it burn sugar and carbs for energy.
6. You Could Get DVT
Deep vein thrombosis (DVT) is a clot that forms in your leg, often because you sit still for too long. It can be serious if the clot breaks free and lodges in your lung. You might notice swelling and pain, but some people have no symptoms. That’s why it’s a good idea to break up long sitting sessions.
7. You’ll Gain Weight
Watch a lot of TV? Surf the web for hours on end? You’re more likely to be overweight or obese. If you exercise every day, that’s good, but it won’t make a huge dent in extra weight you gain as a result of too much screen time.
8. Your Anxiety Might Spike
It could be that you’re often by yourself and engaged in a screen-based activity. If this disrupts your sleep, you can get even more anxious. Plus, too much alone time can make you withdraw from friends and loved ones, which is linked to social anxiety. Scientists are still trying to figure out the exact cause.
9. It Wrecks Your Back
The seated position puts huge stress on your back muscles, neck, and spine. It’s even worse if you slouch. Look for an ergonomic chair — that means it’ll be the right height and support your back in the proper spots. But remember: No matter how comfortable you get, your back still won’t like a long sitting session. Get up and move around for a minute or two every half hour to keep your spine in line.
10. It Leads to Varicose Veins
Sit for too long and blood can pool in your legs. This puts added pressure in your veins. They could swell, twist, or bulge — what doctors call varicose veins. You may also see spider veins, bundles of broken blood vessels nearby. They usually aren’t serious, but they can ache. Your doctor can tell you about treatment options if you need them.
11. If You Don’t Move It, You Could Lose It
Older adults who aren’t active may be more likely to get osteoporosis (weakened bones) and could slowly become unable to perform basic tasks of everyday life, like taking a bath or using the toilet. While moderate exercise won’t prevent it, you don’t have to go out and run a marathon or take up farming to stay mobile in your golden years. Just don’t plant yourself on the couch for hours at a time.
12. Your Cancer Risk Goes Up
You may be more likely to get colon, endometrial, or lung cancer. The more you sit, the higher the odds. Older women have higher odds of breast cancer. That doesn’t change if you’re super-active. What matters is how much you sit.
13. How to Take a Stand
Work more movement into your day: Stand up and stretch every half hour or so. Touch your toes. Take a stroll around the office. Stand at your desk for part of the day. Get a desk that raises or make your own: Set your computer on top of a box. Talk to your boss about a treadmill desk. All these things can help stop the negative effects of uninterrupted sitting and keep you on the road to good 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, 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 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
Common Types of Arthritis Explained
in ArthritisArthritis is a painful rheumatic condition that causes joint inflammation. There are many different types of arthritis that can affect the joints and other areas of the body and cause similar symptoms, such as pain, swelling, and stiffness.
There are more than 100 different types of arthritis. Some common types of arthritis include osteoarthritis (OA), rheumatoid arthritis (RA), and psoriatic arthritis (PsA).
Below, we explore these conditions, as well as other diseases that can present with arthritis. We also discuss potential treatment and when to seek medical guidance.
OA
According to the Centers for Disease Control and Prevention (CDC). OA affects over 32.5 million adults in the United States.
Symptoms
Symptoms of OA include:
People often experience OA symptoms in the hips, hands, and knees.
Risk factors
The following increase the likelihood of developing OA:
RA
RA is an autoimmune condition that causes painful swelling and inflammation in the joints. It typically affects the hands, wrists, and feet.
Symptoms
RA does not only affect joints. It can also cause problems in other organs of the body, including the heart, lungs, and eyes.
While some people experience a sustained progression of the disease, the intensity of symptoms usually comes and goes. Symptoms may include:
Another characteristic of RA is symmetrical involvement. This means pain and signs of inflammation occur on both sides of the body and in the same joints.
Complications
RA can cause lasting tissue damage, which can lead to:
Some people who have RA may also need assistance walking.
Risk factors
Some RA risk factors include:
PsA
PsA is an autoimmune condition.
Symptoms
Symptoms of PsA include:
PsA joint involvement is asymmetric, affecting different joints on either side of the body.
This type of arthritis can develop in people with a skin condition called psoriasis, which causes scaly, flushed, or silvery patches of skin. These patches can look different depending on a person’s skin color.
Risk factors
Researchers still do not fully understand what causes this form of arthritis. However, having a family history of PsA may increase a person’s risk of developing this condition.
Gout
Gout is a type of arthritis that causes painful swelling, often in a single joint at a time.
Symptoms
Symptoms of gout can flare up and go away quickly. They include:
Swelling is common in the big toe. Often, it also affects the knee or ankle joint.
Risk factors
A person may be at higher risk of developing gout if they:
Health conditions that may lead to gout include:
Gout may also occur due to metabolic syndrome, which is not a condition in itself. It refers to a number of characteristics, diseases, or habits that can make a person more likely to experience other health conditions, such as heart disease, stroke, or diabetes.
Lupus
This chronic illness is an autoimmune condition that commonly affects females aged 15–44 years.
Lupus is not a type of arthritis in itself. However, arthritis is one of the most common symptoms of this condition.
Symptoms
One symptom of lupus is the characteristic butterfly rash that can develop on the face. Other rashes can also develop on the arms, hands, and face. Rashes can worsen after sun exposure.
While symptoms may differ from person to person, they generally include:
Juvenile arthritis
Juvenile arthritis, also known as childhood arthritis, affects children or even infants.
Symptoms
Symptoms of juvenile arthritis include:
Cause
There is no known cause of childhood arthritis. It appears to affect children regardless of race, age, or background.
Reaching a definitive diagnosis may take time, because many types of arthritis are similar or resemble other conditions.
Typically, a doctor will first check a person’s medical and family history. They will also ask about symptoms and perform a physical exam. They may run tests such as:
Arthritis management depends on the type of arthritis. There are different forms of treatment available.
Medications
Medical treatment for arthritis may involve:
Surgery
Surgery may not be necessary for everyone with arthritis. However, it can benefit certain complications of arthritis that result in malalignment of joints and functional limitations due to damaged joints. It can also help with intractable pain, which is when a person experiences pain that is difficult to treat or manage.
Common surgeries for arthritis include:
Physical therapy
Physical therapy can be a great option for people with arthritis. It can help ease pain or increase activity.
Behavioral changes that can help with arthritis may include:
Home remedies
Some people find certain home remedies helpful in relieving pain and swelling from certain types of arthritis. These may include:
To discover more evidence-based information and resources for arthritis, visit our dedicated hub.
When to contact a doctor
If a person has experienced joint symptoms that last more than 3 days, they should seek treatment from a healthcare professional.
Similarly, if a person has joint symptoms at different times within a month, they should also contact a doctor.
Living with arthritis
Medications and other treatments can help a person manage chronic symptoms, such as pain and swelling.
Pain will come and go with many types of arthritis. However, even if the pain resolves, a person should still seek treatment.
It is important to treat arthritis early. If left untreated, some types of arthritis may worsen over time and cause permanent disability.
Summary
Arthritis is a painful condition that causes joint inflammation.
Different types of arthritis can cause similar symptoms. It is vital to get the correct diagnosis, as it can help determine most effective treatment options.
The right treatment may also prevent future complications and help a person live a more active 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, 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 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
Hip-Spine Syndrome: It’s Complicated (and Often Overlooked)
in Hip Conditions, SpineArticle featured on Brigham Health Hub
A patient with hip arthritis may experience hip or groin pain as well as trouble walking, while a patient with lumbar spinal stenosis may have pain down their leg, or neurologic symptoms such as numbness, tingling, or weakness.
“Hip-spine syndrome is a distinct syndrome where both hip and spinal problems are occurring together,” says James D. Kang, MD, Chairman of the Department of Orthopaedic Surgery at Brigham and Women’s Hospital.
And yet, because hip and spine disorders have overlapping presentations and symptoms, it can often be challenging for physicians to determine if a patient’s symptoms originate from the hip, spine, or both. This can delay diagnosis and treatment, and many patients with hip-spine syndrome have seen several physicians and therapists or may have undergone various procedures that did not relieve their pain.
“The first order of business is to make sure that the treating physician considers hip-spine syndrome in their evaluation. The problem is that many centers are so sub-specialized that hip surgeons only see hip problems, and spine surgeons only see spine problems,” says Dr. Kang.
“Our department is at the forefront of public awareness and academic awareness of this complicated syndrome. We are spearheading several efforts in orthopaedic research, including clinical investigations and patient outcome studies, trying to determine the optimal treatment plans for patients with hip-spine syndrome,” says Dr. Kang.
For patients with minor hip or back pain, Dr. Kang typically prescribes rehabilitation and physical therapy. Only patients with more advanced hip-spine syndrome who do not respond to physical therapy require invasive treatments, such as an injection therapy, or surgery.
Dr. Kang also recommends lifestyle changes to those with hip and spinal disorders, including weight reduction through diet and exercise. Since many patients with hip-spine syndrome have trouble walking or running, he recommends less active forms of aerobic conditioning, such as swimming and stationary biking.
For those with low back problems quitting smoking is also important, as prolonged exposure to cigarettes has been shown to impair oxygen delivery to tissues, and may cause damage to vascular structures of the discs and joints. Using anti-inflammatory medications can also help modulate symptoms.
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, 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 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
Running Tips for Cold and Snowy Weather
in Nutrition & General Health, Wellness TipsArticle featured on Brigham Health Hub
During the frigid winter months many runners settle for the treadmill, or even worse, for not running at all. Don’t let the cold weather and snow discourage you from running outside. If you’re prepared, winter runs can be a fun and beautiful experience.
Here are some cold-weather running tips for staying warm and safe during the winter months.
1. Layering and wearing appropriate clothing is crucial for cold-weather running.
You will want to keep most of your body covered and protected from exposure. Wear synthetic, sweat-wicking clothing as your innermost layer. Wearing moisture-wicking clothing as the fabric closest to your skin keeps your body dry and makes your clothes a better insulator. Make sure you are not wearing cotton underwear or socks. Lycra or polypropylene running tights are optimal for the waist down. Your outermost layer should be wind-resistant and waterproof if it is raining or snowing out. GORE-TEX® is a breathable material and is ideal for your outermost layer. If it is very cold, a fleece liner or a long-sleeve shirt is a good option for a middle layer. Dressing in layers allows you to adapt to the weather during your run. A significant amount of body heat can be lost through the head, so make sure you wear a hat. A balaclava or face mask is a good idea when it is extremely cold. Do not forget to wear gloves as well! After your run, it is important to quickly change into dry and warm clothes.
2. Run smart! Be aware of the many cold weather hazards.
During the winter months, the days are shorter and more people will be running in the dark. Try running routes that have street lights and sidewalks or extra space for runners. If you are running in the dark, make sure you wear reflective clothing, and consider wearing a flashing light. Visibility may be poor in bad weather, and you are no match for a car.
It is also important to run carefully, as balance and perception are more difficult with low light. Try to avoid running in snow or slushy areas and certainly avoid running on ice. If you end up running in snow or slush, shorten your stride to avoid falls or groin/hamstring strains and consider wearing traction cleats.
Don’t let the cold weather and snow discourage you from running outside.
3. Know the symptoms of hypothermia and frostbite.
Hypothermia is a dangerous condition that occurs when your body temperature drops below 95°F. Risk factors for hypothermia include extended time in cold temperatures, wetness, improper clothing, dehydration, and exhaustion. The initial signs of hypothermia include uncontrollable shivering and poor coordination. Don’t exceed your fitness levels and run out further than you can comfortably return in cold weather. Also, it’s easy to forget to drink water during the winter, but you still lose moisture in the cold. Remember to remain hydrated.
Frostbite is an injury caused by excessive exposure to extreme cold. It involves tissue damage, usually in the fingers, toes, ears, or nose, that may become permanent if not treated promptly. Symptoms include stiffness and numbness, and the affected area may turn white. The best prevention is to dress properly, but frost nip or mild frostbite can be treated by rapid re-warming of the area by soaking in warm water.
4. Be prepared for an emergency.
It is also a good idea to carry a phone or to have a running buddy. With some extra preparation and forethought, the winter months can certainly remain a great time to run and train!
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, 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 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
How to Prevent Back Pain When You’re Traveling
in Back PainArticle featured on HealthPartners
1. Motion is lotion for your body! Even when traveling, it’s important to stay active to prevent back pain.
If you are sitting or standing for 30 minutes, change position. Even if it is only a brief change, it can help prevent back pain. Really, I promise, your back will thank you in the long run.
Back pain from driving is common. Stop every 60-90 minutes to get out and walk around while traveling by car, or get out of your plane seat and walk the aisle if permitted.
You can do something called a pelvic tilt while sitting on a plane or in the car to mimic the sit-to-stand motion.
2. Stress can contribute to the intensity of low back pain. The better you can manage stress, the better you can prevent back pain and the less you will hurt.
Make things easier on yourself and let those who offer to help do so. If the flight attendants will help you lift your bags to the overhead compartment, let them.
Make a list of everything that needs to get done, and allow extra time to do them all in case things don’t go according to plan. That will make it easier to adjust if something unexpected comes up at the last minute (like, traffic or long security lines). If nothing goes awry, you’ll have extra time to relax!
I recommend giving progressive muscle relaxation exercises a whirl. They can be a less time-intensive alternative to yoga or meditation. And since they can easily be done in an airplane seat, they can be very helpful in counteracting the issues that can come from back pain and flying.
3. There are certain activities that may lead to back pain from driving or flying. So when you’re traveling, make simple changes to what you’re doing to prevent back pain from flaring up.
Use a rolled up towel, sweatshirt, lumbar roll or a water bottle to give your back the proper support it needs for a long trip. Place the object just below the small of your back, above your hips.
Use a neck pillow – they really do help. Having a neck pillow will keep your spine in better alignment. And that will decrease the stress that resting in an upright position can put on your neck. If you don’t have a neck pillow, roll up a towel, sweatshirt or small blanket and wrap it around your neck.
Keep your weight equal between both feet, or shift your weight back and forth. When it comes to the issue of back pain and flying, waiting to go through airport security is often a culprit. You can also try propping a foot up on a bag or curb to decrease the stress to your spine.
Use a wide stance with your feet and squat down using your legs. Keep your butt back and put your weight into your heels.
Try a technique called the “golfer’s lift.” Kick one leg behind you and bend at the hip like a pendulum, keeping your low back straight. Reach to pick up the object with one arm while using the other to hold a stationary object for support.
Use blankets to help cushion a hard mattress if you prefer softer surfaces. If you’re lying on your back, prop up pillows under your knees. Or if you’re lying on your side, put a pillow between your knees. This will help you prevent back pain by keeping your spine in a better position.
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, 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 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 Walking Is One of the Best Cardio Workouts
in Health & Wellness, walkingArticle featured on Healthline
If your idea of an effective cardio workout involves long-distance running, high-intensity cycling, or a vigorous aerobics class, you’d be right, but you’d be leaving out a simple, but effective activity.
Brisk walking is a great cardio workout that can be done indoors or outdoors, at any time of day or night, and without the need for a gym membership or a lot of special gear.
All you need for a walking workout is a comfortable, sturdy pair of shoes and the motivation to lace them up and get on your feet.
This article will take a closer look at the benefits of walking as cardio exercise, and how you can boost your fitness and health by putting some pep in your step.
Is walking a good type of cardio exercise?
Cardio is short for “cardiovascular,” which means it involves the heart (cardio) and blood vessels (vascular). Cardio is also used interchangeably with aerobic, which means “with air.”
A good cardio workout gets your heart pumping stronger and faster, moving oxygen-rich blood more efficiently to all the muscles, organs and tissue throughout your body.
You may associate all that blood-pumping action with running and wonder, “Is walking cardio?” The truth is that any activity that gets your heart and lungs, as well as your large muscle groups, working harder can be considered aerobic or cardio exercise. A brisk walk does all those things.
Summary
Walking is an excellent type of cardio activity. But in order to challenge your cardiovascular system, you need to walk at a pace and intensity that increases the demands on your heart, lungs, and muscles.
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, 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 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
How to Protect Your Spine as You Age
in SpineArticle featured on Brigham Health Hub
The human spine consists of discs and joints that, like a hinge on a door, can wear out with time. While you may hear worrying terms such as “degeneration” or “arthritis” to describe these changes, it’s a natural part of the aging process.
This wear and tear don’t necessarily produce symptoms. It’s only when changes cause structures in the neck or back to press on spinal nerves that a patient may experience pain with movement, tingling, numbness, weakness, or shooting pain into a hand.
At this point, a patient may visit their primary care doctor, and leave with a prescription for an anti-inflammatory and/or a referral to physical therapy. If symptoms persist they might visit a spine surgeon.
Matching symptoms with findings from imaging
Jay Zampini, MD is a spine surgeon in the Department of Orthopaedic Surgery at Brigham and Women’s Hospital. He sees hundreds of patients a year suffering from a broad range of spinal conditions, from whiplash to a disc herniation.
“In my initial evaluation with a patient,” says Dr. Zampini, “I perform a physical exam and review X-rays or MRIs. I try to match symptoms with abnormalities on imaging.”
For example, if a patient has sensory problems or pain that radiates into the first two fingers in their hands, Dr. Zampini will discern that there’s likely damage to the cervical (neck) vertebra, probably C6.
He balances such findings with the understanding that imaging can present abnormalities that aren’t always responsible for symptoms.
Treatment starts with non-surgical options
Dr. Zampini was trained by Michael W. Groff, MD, a neurosurgeon and the Director of Spinal Neurosurgery at the Brigham. The two now work side-by-side to evaluate, diagnose and treat patients with conditions that affect the neck and back.
While Dr. Groff and Dr. Zampini are both spine surgeons, they don’t operate until a patient has exhausted all non-surgical options. In fact, 90 percent of patients experiencing back and neck pain won’t need spine surgery.
“We treat problems with the spine very conservatively. We start with anti-inflammatory medications and physical therapy, then pain management, if necessary. I might also encourage patients to continue care with a physiatrist,” says Dr. Groff.
The vast majority of patients recover after physical therapy. If a patient returns to their surgeon with persistent symptoms, the next step can be taken.
When spine surgery is needed
“If we exhaust all non-surgical options and the patient still experiences symptoms, such as pain with weakness, gait problems, or difficulty with bowel or bladder function, then we start to consider surgery,” says Dr. Groff.
Surgery is recommended if a patient has been suffering with symptoms for6 weeks or more. Likewise, severe cases of disc herniation that may risk paralysis, and serious conditions, are corrected surgically.
“If you do require surgery, the Brigham has an integrated approach to spine care and all the clinical resources of a world-class academic medical center,” says Dr. Groff.
At Brigham Health, a multidisciplinary team of surgeons, physiatrists, physical therapists and pain specialists collaborate to get patients back to their lives as quickly as possible.
Spine care is part of the Brigham’s larger ecosystem, so patients with co-morbidities, such as hypertension or diabetes, have access to resources that can address any complications that may crop up as their spinal condition is being treated.
Keep your spine healthy by knowing your limits
In most conversations with patients, Dr. Zampini usually illustrates how our spines change throughout our lives by telling a personal story about a devastating injury he suffered that changed how he now thinks about his body.
Dr. Zampini was 38-years-old when he ran a half-marathon in less than 90 minutes. It was blistering pace, a personal best, but the strenuous effort fractured his pelvis. “I was completely overdoing it, running as if I was still 25-years-old,” he says.
It was a wake-up call, and he changed his mindset during the eight months of recovery. He began listening to his body more.
“Some of my patients can relate to my story, because they’re trying to do things their bodies just can’t handle for their age,” says Dr. Zampini.
He advises his patients to understand and respect their limits. What kinds of activities and levels of intensity can you realistically handle given your age and level of conditioning?
To avoid injuries, Dr. Zampini advises patients to strengthen their core muscles, which include the lower back, hips and abdomen. These muscles work together to keep your body balanced. He also advises people to use proper technique when performing high-intensity movements and to modify movements or use lighter weights to lower intensity.
For those who work in an office, it’s also important to customize your work space to avoid muscle imbalances and repetitive injuries.
Exploring the best way forward with a spine expert
After Dr. Zampini recovered from his pelvic injury, he switched from running to lower-impact activities, including the elliptical and stationary bike. He also stretches and does yoga exercises every morning before he sees patients in his clinic.
“I still jog occasionally, but I don’t race anymore. I’ve accepted what I can and can’t do, and I’m happy about that,” says Dr. Zampini.
Both Dr. Zampini and Dr. Groff encourage anyone who has had to give up an important activity to seek consultation from a spine expert to explore the best way forward.
“In many cases, certain activities can be reclaimed in a responsible way,” says Dr. Groff. “It’s gratifying to see patients get back to the activities they love.”
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, 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 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
7 Tips for Chronic Pain Management
in Nutrition & General Health, pain relief, UncategorizedArticle featured on CORA Physical Therapy
Chronic pain leads many people to avoid physical activity. Pain medication is often relied on or prescribed to help manage pain. This can lead to other significant problems such as dependence. An alternative and effective pain management strategy is regular exercise. Starting an exercise program, however, can be a whole other kind of pain.
If you believe the long-term health impact of exercise is the best option for you, here are tips for becoming more active.
Tips for becoming more active
Engaging in regular activity—especially when supervised by a physical therapist—can help you overcome the daily experience of pain and discomfort.
An exercise routine and staying motivated can help you feel better. Movement, in any manner, is a type of exercise. Being mindful of the muscle groups you use during daily activities can help you understand areas of your body that can benefit from improvements. For example, climbing stairs is akin to an aerobic exercise that requires lower body strength. Lifting a laundry detergent bottle is akin to a strengthening exercise that requires upper body strength. Awareness of pain levels, and other things like shortness of breath or the inability to perform an activity can give focus to your program design.
The key is to find ways to integrate activity into your life in a way that is natural. Strength training, increasing flexibility, and improving aerobic fitness are all great goals. Physical Therapy and personal training can help you achieve your health and fitness goals effectively and efficiently. Below are tips for getting active, today.
Get active with these 7 tips
1.Try the stairs.
The elevator is convenient, but stairs are a great form of exercise.
Pro tip: Use the railing to help with balance and while you develop the strength needed to perform this one your own. Push through your heel and try to activate your butt muscles.
2. Walk as much as you can.
Whether around your house or around the store, test your capacity and add on incrementally.
Pro tip: Get the right footwear at your local specialty running shop. Keep a journal and monitor improvement. Avoid going further than 50% of weekly volume in a single walk. (I.e., total weekly walking distance is 3 miles, a single walk should not be longer than 1.5 miles OR if total weekly walking minutes is 1 hour, a single walk should not be longer than 30 minutes)
3. Exercise in front of the TV.
When engaging in any sedentary activity like watching TV, try to get more active. Try working out while watching your favorite show. No equipment required.
Pro tip: Any movement is better than no movement. Explore the directions your arms and legs can go in. One day you can do circles with your arms while the next day your reach up and down. Visit each joint and test its potential (within a pain-free pattern).
4. Walk while on the phone.
Get up and pace back and forth to get steps in as you get the job done. Location doesn’t
Pro tip: Talking on the phone can distract from your awareness of the area around you. Knowing where you are and where you are going can help reduce your risk of falls or getting lost if you do become distracted.
5. Schedule in time for short workouts.
Research has shown that you can get exercise benefits from multiple, shorter sessions in a day vs 1 long session. Try 10 minutes of stretching in the morning followed by a few cardio moves. Repeat that process again on your lunch break. Before bed relax with light stretching. By the end of the day, you would have fit in 30 minutes of dedicated exercise time.
Pro tip: Develop daily routines. Loosen stiff muscles in the morning through movement patterns and stretches you are familiar with. Combat your chronic back pain with core and hip strengthening. Improve your posture with repetitions of pulling your shoulder blades together. The best part? No equipment needed!
5. Exercise with your family!
Trade in an evening together on the couch for a walk, bike ride, or throwing the ball around. This is a fantastic way to increase activity while encouraging healthier habits across your household. Taking a short walk after a meal is also linked to improved digestion and reduced instances of reflux.
Pro tip: Friendly competition may help motivate the youngsters. Rewards can incentivize participation. Pick days of the week that works for everyone and make a pact to be active together.
6. Get those chores done.
Walking the dog, cleaning the house, and mowing the lawn are all physical activities. Prep for your activities with a warmup. Treat them like sport, they are challenging.
Pro tip: Be aware of your posture, alignment of joints, breathing, and balance. Also, take note of sore muscles in the day after. This will help you to be conscious of the muscles you use during these activities, and prepare to use them next time.
Don’t let pain stop you from being active
When pain hits, we may feel the desire to rest more and move less. However, in the case of chronic pain, bed rest or prolonged rest, is not the best way to approach a flare up.
Chronic pain will not go away with a bit of rest. Rather than spending more time off your feet, getting a bit more active could be what you need to help finally experience relief from your discomfort.
Of course, this does not mean that you should disregard the pain and start pushing through it on your own with intense activity.
Working with a physical therapist can help you to reduce the experience of pain and discomfort by educating you on activities that are safe, so it will not leave you feeling worse after you are done.
In fact, as stated by Physiopedia, “The nature of a physiotherapist’s (PT’s) work makes us particularly well placed to initiate a discussion about the level of Physical Activity (PA) with each of our patients.”
When pain hits, we may feel the desire to rest more and move less. However, in the case of chronic pain, bed rest or prolonged rest, is not the best way to approach a flare up.
Chronic pain will not go away with a bit of rest. Rather than spending more time off your feet, getting a bit more active could be what you need to help finally experience relief from your discomfort.
Of course, this does not mean that you should disregard the pain and start pushing through it on your own with intense activity.
Working with a physical therapist can help you to reduce the experience of pain and discomfort by educating you on activities that are safe, so it will not leave you feeling worse after you are done.
In fact, as stated by Physiopedia, “The nature of a physiotherapist’s (PT’s) work makes us particularly well placed to initiate a discussion about the level of Physical Activity (PA) with each of our patients.”
Exercise can help with chronic pain by:
Ready to get moving?
If you have not been physically active in a while, starting small is the best place to start. Even 5 minutes can be a great starting point.
If you still are not sure where to start or if you have a nagging pain that is stopping you from starting, you can reach out to to speak with a clinician.
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, 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 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
Wrist Fractured: Causes, Symptoms & Treatments
in Fractures, WristArticle featured on the American Society for Surgery of the Hand
A wrist fracture is a medical term for a broken wrist. The wrist is made up of eight small bones which connect with the two long forearm bones called the radius and ulna. Although a broken wrist can happen in any of these 10 bones, by far the most common bone to break is the radius. This is called a distal radius fracture by hand surgeons.
Some wrist fractures are stable. “Non-displaced” breaks, in which the bones do not move out of place initially, can be stable. Some “displaced” breaks (which need to be put back into the right place, called “reduction” or “setting”) also can be stable enough to treat in a cast or splint. Other fractures are unstable. In unstable fractures, even if the bones are put back into position and a cast is placed, the bone pieces tend to move or shift into a bad position before they solidly heal. This can make the wrist appear crooked.
Some fractures are more severe than others. Fractures that break apart the smooth joint surface or fractures that shatter into many pieces (comminuted fractures) may make the bone unstable. These severe types of fractures often require surgery to restore and hold their alignment. An open fracture occurs when a fragment of bone breaks and is forced out through the skin. This can cause an increased risk of infection in the bone.
Causes
A wrist fracture occurs from an injury such as falling down onto an outstretched hand. Severe trauma such as car accidents, motorcycle accidents or falls from a ladder cause more severe injuries. Weak bones (for example, in osteoporosis) tend to break more easily.
Signs and Symptoms
When the wrist is broken, there is pain and swelling. It can be hard to move or use the hand and wrist. Some people can still move or use the hand or wrist even if there is a broken bone. Swelling or a bone out of place can make the wrist appear deformed. There is often pain right around the break and with finger movement. Sometimes the fingers tingle or feel numb at the tips.
Diagnosis
Your hand surgeon will do a physical examination and obtain x-rays to see if there is a broken bone. Sometimes, tests such as a CT scan or MRI scan may be needed to get better detail of the fracture fragments and other injuries. Ligaments (the soft tissues that hold the bones together), tendons, muscles and nerves may also be injured when the wrist is broken. These injuries may need to be treated also.
Treatment
Treatment depends on many factors, including:
A padded splint might be worn at first in order to align the bones and support the wrist to provide some relief from the initial pain. If the fracture is not too unstable, a cast may be used to hold a fracture that has been set. Other fractures may benefit from surgery to put the broken bones back together and hold them in correct place.
Fractures may be fixed with many devices. Pins, screws, plates, rods or external fixation can all be used. A small camera might be used to help visualize the joint from the inside. Sometimes the bone is so severely crushed that there is a gap in the bone once it has been realigned. In these cases, a bone graft may be added to help the healing process. Your hand surgeon will discuss the options that are best for your healing and recovery.
Recovery
During recovery, it is very important to keep your fingers moving to keep them from getting stiff. Your hand surgeon will have you start moving your wrist at the right time for your fracture. Hand therapy is often helpful to recover motion, strength and function.
Recovery time varies and depends on a lot of factors. It is not unusual for recovery to take months. Even then, some patients may have stiffness or aching. Severe wrist fractures can result in arthritis in the joint. Occasionally, additional treatment or surgery is needed.
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, 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 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