Between working from home and being glued to the television watching the latest election updates, many of us are guilty of increased “couch potato” behavior lately. And we’ve all heard of the dangers of sedentary lifestyles contributing to obesity, etc., but did you know that *not* moving can actually weaken your knees and increase your chances of osteoporosis?
Continue reading for more from Noyes Knee Institute and the Journal of Public Health.
Do you spend a lot of time sitting? Maybe you work at an office where most of your time is at your desk, or maybe when you’re at home, you prefer to rest on the couch instead of being on your feet. Many people live a mostly inactive lifestyle, but they might not realize that inactivity can be the reason why they experience increased joint pain.
Learn the reasons why inactivity can hurt your knees and what you can do to change it.
Weakens Your Knees
If you live a life or limited activity, your body adapts to that lack of motion. Essentially, when you aren’t using your legs muscles, ligaments, and joints for moderate levels of activity, you are losing them. Your knees become weaker as you require less of them.
One runner found that as she took time off running to rehabilitate an injury, she could not run after completing her recovery because of knee pain. She had to complete additional physical therapy because the rest had caused her to develop a condition called chondromalacia of the patella.
Essentially, her kneecap would not follow the proper range of motion because she had developed some weakness in the joint. It’s a common condition for people who are not active. Even something as simple as going up or down the stairs can make your knees ache.
If you spend your day sitting, you also experience pain in other areas that can also aggravate the knee. Your quadriceps become tight, which exert a pulling sensation on your knees.
You can help your knees feel better by focusing on flexibility. Stretch daily, and participate in joint-stabilizing exercises like yoga. Try to be more active during the day. Stand at your desk, or take time to walk around the office a few times. Use the stairs instead of the elevator.
Increases Your Risk of Arthritis Pain
If you start to experience joint pain as a result of arthritis, your first instinct is to rest more, because walking, running, biking, or other activities cause pain. However, resting when you have knee pain is often the worst solution.
Resting will cause the muscles that give the knee support to weaken. As a result, they become less able to bear your weight, which results in greater joint pain. Reduced strength in the knee joint also translates to reduced stability, which can increase your risk for accidents and make exercising even more difficult to do safely.
If you have arthritis or if you have a history of arthritis in your family, staying active is one way you can help to prevent it from getting worse. Ask a knee specialist for exercises that are safe and helpful for strengthening your knees without causing you too much pain during workouts.
Promotes Weight Gain
A sedentary lifestyle is often why people struggle to manage their weight. Gaining weight with age is common, and spending your days seated can make that problem worse. With every extra pound, the pressure on your knees increases by about four pounds. So, just 10 pounds of extra weight means 40 pounds of pressure on your knees.
All that stress naturally means that your knees start to hurt, and they can hurt even more when you try to be active again. Make sure you intentionally choose low impact exercise as first. Try a stationary bike or a brisk walk in supportive shoes to begin. Focus on losing weight through diet control.
After you lose some weight, you can increase your physical workouts if your doctor believes they will be safe. You might try incorporating some resistance training to really give your lower body some increased strength and stability, as long as you also spend time stretching and increasing your flexibility.
Increases Risk for Osteoporosis
From the Daily Mail
Being a couch potato weakens your bones: Adults in their 60s face greater risk of fractures if they spend hours sitting down each day – but walking 10,000 steps each day helps
- The study of 214 adults was published today in the Journal of Public Health
- It is the first to show a link between a sedentary lifestyle and osteoporosis
- Participants’ hips and spines were scanned to measure their bone density
A couch potato lifestyle leads to weaker bones in later life, particularly for men, researchers have found.
Experts discovered that men spent more time on average sitting still than women and therefore had weaker bones, particularly in their lower back.
But the new findings, conducted by academics from Durham and Newcastle universities, show that even just completing 10,000 steps a day can help to keep bones strong.
The study showed that people in their sixties who spent a lot of time sitting down had weaker bones which increased their risk of developing ‘fragility’ fractures.
It is well known that weight-bearing and muscle strengthening exercises are important for building bone strength and preventing osteoporosis.
The study, published in the Journal of Public Health, is the first to show that a sedentary lifestyle in men is associated with weaker bones and osteoporosis.
More than half a million fragility fractures – where a fracture occurs from a fall at standing height or less – happen each year in the UK. It is estimated that by 2025, that number will have gone up by 27 per cent.
Dr Karen Hind, of the Department of Sport and Exercise Sciences at Durham University, said: ‘We know that excessive sedentary time can lower someone’s metabolism which can lead to being overweight and Type 2 diabetes.
‘What we now know is that being inactive is also associated with lower bone strength and an increased risk of osteoporosis.
‘Osteoporosis is a disease that affects older people but by encouraging this age group to keep active, it will help improve their bone health.’
The research team followed 214 men and women, aged 62, from Newcastle University’s Thousand Families Study.
Each participant wore a monitor for seven consecutive days which measured their physical activity and sedentary time. The number of daily steps was also recorded, and then compared with public health recommendations.
The participants’ hips and spines were scanned to measure their bone density.
Participants involved in 150 minutes of light physical activity a week had better bone strength than the more sedentary participants, according to the findings.
The men who spent more than 84 minutes per day sitting still, compared to the average of 52 minutes, had 22 per cent lower bone density in their spine.
The researchers say the impact on their bone density is similar to that of smoking, which is also a risk factor for osteoporosis.
The economic and personal costs of osteoporosis are substantial – in the UK the direct costs of fragility fractures are estimated to be £4.4billion which includes £1.1billion for social care.
The participants all lived in Newcastle-upon-Tyne, and Public Health England statistics indicate that the North East has the greatest proportion of physically inactive adults and the highest incidence of hip fractures compared to the rest of the UK.
The researchers said that the message from their findings is: stay active and reduce sedentary time.
They emphasised that the study shows that hitting the daily target of 10,000 steps and avoiding long periods of sedentary time will increase bone strength.
They say that even making daily lifestyle ‘hacks’ can make a difference – such as parking the car further away from the shopping centre or taking the stairs instead of the lift.
Dr Hind added: ‘Currently there are no specific guidelines for this age group to encourage light physical activity or to reduce sedentary time.
‘Yet, as people retire they are more likely to increase the time they spend watching television and reduce their daily step count.
‘It would be great to see initiatives that specifically target this group to increase their awareness of the importance of staying active and reducing the amount of time spent sitting still.’
Learn more about bone 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
What to Know About Front Shoulder Pain
in Osteoarthritis, Shoulder InjuriesFrom Medical News Today; Medically reviewed by William Morrison, M.D. — Written by Sunali Wadehraon January 22, 2019
Damage to the shoulder may result from repetitive movements, manual labor, sports, or aging. A person may also injure this part of the body due to a bad fall or accident. Many people visit the doctor with front, or anterior, shoulder pain.
The shoulder is a mobile structure that allows the arm to move freely in all directions. Shoulder problems may limit arm movement, causing pain or discomfort.
The shoulder has three major bones:
These bones interact at four joints. A joint called the glenohumeral or shoulder joint connects the upper arm bone and shoulder blade. Although surrounding structures provide support, this joint is susceptible to injury.
In this article, we discuss some common causes of front shoulder pain and explain how doctors diagnose and treat them.
Shoulder pain can develop from problems in any part of the shoulder.
Damage to the joint may result from repetitive movements, manual labor, sports, or aging.
It may also occur when a person has a bad fall or accident.
Some injuries may cause a sudden onset of shoulder pain. Examples include dislocations, separations, and fractures.
Common causes of chronic front shoulder pain include the following:
Rotator cuff injury
The rotator cuff comprises muscles and tendons that act to stabilize the shoulder.
Bursae, which are fluid-filled sacs, reduce friction between the shoulder structures. The rotator cuff tendons, which connect the muscles to the bone, are vulnerable to compression from surrounding bony structures.
Rotator cuff tendinopathy, or injury to the rotator cuff tendons, may develop from repetitive activity, generally at or above shoulder height. People with rotator cuff tendinopathy may have pain around their shoulder, particularly when reaching overhead.
Impingement occurs when the acromion, a part of the shoulder blade, puts pressure on the rotator cuff tendons and bursae. It presents in an almost identical way to rotator cuff tendinopathy.
Rotator cuff tendon tears may result from sudden injury or slow, degenerative change. Symptoms include shoulder weakness and pain, as well as popping sensations during arm movement. Severe tears may impair the use of the shoulder, limiting day-to-day activities.
Biceps tendinopathy
Biceps tendinopathy is an injury to the tendon of the biceps muscle, which may result from repetitive lifting and reaching overhead. Symptoms include pain in the front of the shoulder that becomes worse when lifting, reaching overhead, and carrying objects. Continued performance of these activities may result in the sudden rupture of the tendon.
Adhesive capsulitis
Adhesive capsulitis, which people sometimes refer to as frozen shoulder, may develop from not using the shoulder. People with this condition may experience pain, a decrease in their range of motion, and stiff joints. Common causes of shoulder disuse include rotator cuff tendinopathy, diabetes mellitus, biceps tendinopathy, and trauma to the shoulder.
Osteoarthritis
Osteoarthritis, also known as “wear and tear” arthritis, commonly occurs in either the glenohumeral joint or the acromioclavicular joint. In this form of arthritis, the bones rub together as the cartilage between them wears away. Symptoms include pain, swelling, and stiffness in the shoulder joint.
Osteoarthritis generally worsens over time.
Fracture
Fractures, or breaks, occur most often in the collarbone or upper arm bone. Both types of fracture may result from a fall onto an outstretched hand or a blow to the shoulder. In most cases, they will cause severe pain, swelling, and bruising. The shoulder will be tender to touch around the injury, and the bones may appear out of position.
Dislocation
Shoulder dislocations occur when the ball of the upper arm bone pops out of its socket. The arm bone may dislocate forward, backward, or downward, either partially or completely.
Dislocations may recur if the surrounding structures of the shoulder become worn down. Symptoms include pain, swelling, numbness, and weakness. The arm may look out of place.
Separation
A shoulder separation occurs when the ligaments tear. The ligaments are tissues connecting the bones and cartilage. Separations in the acromioclavicular region between the collarbone and shoulder blade may occur from falls or direct blows. Symptoms include pain, swelling, and tenderness in the front shoulder, as well as a bump at the point of separation.
Treatment
People can manage many types of shoulder problem at home.
Treatment typically involves a period of rest and avoidance of activities that aggravate the pain.
A doctor may also recommend applying heat or ice to the injury for pain relief, as well as placing pressure on the area to reduce swelling. Physical therapy improves shoulder strength and flexibility.
Slings can be helpful in managing shoulder dislocations, separations, and fractures, as they keep the structures of the joint in position. Before applying a sling, a doctor will put the bones back into place.
Sometimes, doctors recommend medication to reduce pain and inflammation. Over-the-counter drugs, such as ibuprofen and aspirin, are available. Doctors can also prescribe medications and inject steroids or numbing medicine directly into the shoulder to relieve pain.
Some injuries require surgery for treatment. For example, rotator cuff tears and adhesive capsulitis do not always improve with rest and medicine. Severe rotator cuff tears or recurrent dislocations may warrant early surgical consultation rather than a trial of at-home management.
Diagnosis
Several conditions lead to shoulder pain.
A thorough clinical evaluation helps pinpoint the cause. A doctor will take a medical history and carry out a physical examination, during which they may ask the individual to perform several specific movements to assess the injury. They may also order lab and imaging tests if they need additional information.
If the pain is mild, it may not be necessary to visit a doctor right away. Some people prefer to rest and see if the pain will go away. If the pain does not improve, it is best to go to the doctor for further evaluation.
People should see a doctor right away if they experience any of the following signs or symptoms:
Takeaway
Shoulder pain is a common complaint. The unique anatomy and range of motion of this joint make it susceptible to injury. Common triggers for injury include accidents, repetitive movements, manual labor, sports, and aging.
An injury that causes severe pain requires immediate care. A person should also see a doctor right away if they have any joint deformity, sudden swelling, an inability to use the joint, weakness or numbness in the arm or hands, or intolerable pain.
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
Cycling During COVID-19: How To Ride Safely
in COVID-19, Portland – Hiking and RecreationFrom Aventon
While the coronavirus pandemic continues to spread across the world, it has also caused the cycling world to make changes to their daily lives. Not only has the pandemic led to canceled bike races across the country, but it has also led many riders to ask what cycling during coronavirus looks like.
In this article, we’ll discuss some of the basics about COVID-19 to give you a better understanding of the virus so that you can take the necessary safety measures to cycleduring this time safely.
THE BASICS
Let’s start off by talking about the basics of the coronavirus.
COVID-19 is a new strain of the coronavirus for which there is no known treatment or vaccine at the moment. While it’s very likely that some of us may have experienced some kind of coronavirus at some point in our lives, recent public health studies suggest that this strain is more contagious than previous ones.
Like most viruses, COVID is spread through droplet transmission and generally presents itself as the common cold with minor respiratory ailments. However, complications may arise in varying severity; in some cases, even leading to death.
You can also contract the virus by touching an object or surface that where droplets from a cough or sneeze has landed. Once the droplets have contaminated your hands, you may inadvertently touch your nose or mouth, introducing the virus into your respiratory system.
Recent studies suggest that the virus itself may be able to survive for as long as three days on plastic, metal, or glass surfaces.
PRECAUTIONARY SAFETY MEASURES TO TAKE DURING THE PANDEMIC
There are a few simple steps that everyone can take to make sure they will not get the virus, or spread it. While this list is not complete with everything to help fight back against the spread of the coronavirus, it is a valuable starting point.
SOCIAL DISTANCING
As many of you have heard,social distancing is a great way to prevent further transmission of the coronavirus. This means not gathering in large groups, and always observing a distance of six feet between you and the person next to you.
Additionally, as a rule of thumb, unless you know where your companions have been and who they have been in contact over with the past 14 days, it is in the interest of your health to not risk visiting with other people at the moment. Even one gathering can mean the difference between breaking the chain of transmission.
WEAR A MASK
Droplet transmission means that an infected person can expel the virus through coughing, sneezing, or talking. If you happen to be in close proximity to them (that is, within approximately six feet), there is a chance you might inhale the virus and introduce it into your own body.
If you have to be around others in public for any reason, best practice suggests wearing a mask to protect yourself and others. Face coverings of any kind can reduce droplet transmission when we talk, cough, or sneeze.
WASH YOUR HANDS THOROUGHLY
Washing your hands thoroughly with warm soapy water after touching frequently-used items is another excellent way to prevent transmission. Time your hand washing routine so you spend at least 20 seconds covering the entire surface area of your hands with soap before rinsing.
Rubbing with hand sanitizer also works, but does not eliminate the virus as efficiently as washing with soap and water.
ADDITIONAL HEALTH AND SAFETY MEASURES
HOW TO SAFELY RIDE YOUR BIKE DURING THE CORONAVIRUS OUTBREAK
So, what does all of the above have to do with riding a bike?
Cycling is a great way to remain healthy, both physically and emotionally, while also living in a socially-distanced environment. But how can you ensure your safety, as well as the safety of others while you are cycing?
Well, the good news is that cycling not only carries minimal risk of transmission of COVID-19, it’s also extremely unlikely to contract COVID-19 while cycling, especially while riding on your own. However, just to be safe, let’s take a look at a few recommendations for the next time you feel like going for a ride.
First and foremost, if you think you have been exposed, self-quarantine. As unfortunate as this will sound, this is of utmost importance.
Unless you get tested, you cannot be certain that you are not carrying the virus, even if you are not exhibiting symptoms. Stay home to avoid the risk of infecting others. Restrictions include not riding outdoors until you have been self-quarantined for at least 14 days.
If you plan on cycling with a group of others, keep a minimum of six feet of space when riding with the group. Furthermore, it’s recommended not to ride with people who reside outside of your household or if you have not discussed how each one of you has been quarantining.
Additionally, when you find yourself need to pass someone on the road or on the bike lanes, try to give as wide a berth as possible to make sure both parties are adhering to social distancing best practices.
SHOULD YOU WEAR A MASK WHEN RIDING?
CDC guidelines have recently been updated to urge people to wear fabric face coverings in any public setting where social distancing measures cannot strictly be ensured (i.e., grocery stores, bike shops). So, what does this mean for athletes and people who exercise outdoors?
Read more: eBike Laws and How They Impact Riders
Well, it is not a situation to take lightly. While you may not need to wear a mask while you are cycling by yourself, you should bring one along in the event of an emergency or if you need to stop at a store to grab a drink. Face coverings do two great things:
The objective of the mask is not only to protect yourself from the virus, but also to protect others from it, as well. The asymptomatic spread of the virus remains a critical concern, which means someone might have the ability to spread the virus to other people without knowing they even contracted it.
You can never be sure if the person next to you is infected, or if you yourself are. Wearing a mask by default could greatly help in decreasing the transmission of this highly contagious virus.
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
Exercises and Stretches for Hip Pain
in Hip Conditions, Prevention, Wellness TipsFrom Versus Arthritis
Here are some exercises designed to stretch, strengthen and stabilize the structures that support your hip.
It’s important to keep active – you should try to do the exercises that are suitable for you every day. Repeat each exercise between 5–10 times and try to do the whole set of exercises 2-3 times a day.
Start by exercising gradually and build up over time. Remember to carry on even when your hip is better to prevent your symptoms returning.
If you have any questions about exercising, ask your doctor.
It’s also a good idea to try to increase your general fitness by going for a regular walk or swim, this will strengthen your whole body – which helps support your hip. It can also improve your general health, fitness and outlook.
Simple stretching, strengthening and stabilising exercises
The following exercises are designed to stretch, strengthen and stabilise the structures that support your hip. These exercises for hip pain (PDF, 983 KB) are also available to download and keep.
It’s important not to overstretch yourself if you’re in pain. It’s normal to feel some aching in the muscles after exercising, but you should stop and seek advice if you have joint pain that lasts more than a few days.
If you’ve had a hip replacement you will probably be advised to take it easy for the first six weeks and not to push yourself too much. Ask your physiotherapist what exercises they recommend you should start with and how to do them.
You may feel slightly uncomfortable during or after exercise, but this should settle within 24 hours. It shouldn’t be painful. If you feel any sudden pain stop exercising and seek medical advice.
Hip flexion (strengthening)
Hold onto a work surface and march on the spot to bring your knees up towards your chest alternately. Don’t bring your thigh above 90 degrees.
Hip extension (strengthening)
Move your leg backwards, keeping your knee straight. Clench your buttock tightly and hold for five seconds. Don’t lean forwards. Hold onto a chair or work surface for support.
Hip abduction (strengthening)
Lift your leg sideways, being careful not to rotate the leg outwards. Hold for five seconds and bring it back slowly, keeping your body straight throughout. Hold onto a chair or work surface for support.
Heel to buttock exercise (strengthening)
Bend your knee to pull your heel up towards your bottom. Keep your knees in line and your kneecap pointing towards the floor.
Mini squat (strengthening)
Squat down until your knees are above your toes. Hold for a count of five if possible. Hold on to a work surface for support if you need to.
Short arc quadriceps exercise (strengthening)
Roll up a towel and place it under your knee. Keep the back of your thigh on the towel and straighten your knee to raise your foot off the floor. Hold for five seconds and then lower slowly.
Quadriceps exercise (strengthening)
Pull your toes and ankles towards you, while keeping your leg straight and pushing your knee firmly against the floor. You should feel the tightness in the front of your leg. Hold for five seconds and relax. This exercise can be done from a sitting position as well if you find this more comfortable.
Stomach exercise (strengthening/ stabilising)
Lie on your back with your knees bent. Put your hands under the small of your back and pull your belly button down towards the floor. Hold for 20.
Bridging
Lie on your back with your knees bent and feet flat on the floor. Lift your pelvis and lower back off the floor. Hold the position for five seconds and then lower down slowly.
Knee lift (stretch)
Lie on your back. Pull each knee to your chest in turn, keeping the other leg straight. Take the movement up to the point you feel a stretch, hold for around 10 seconds and relax. Repeat 5-10 times. If this is difficult, try sliding your heel along the floor towards your bottom to begin with, and when this feels comfortable try lifting your knee.
External hip rotation (stretch)
Site you your knees bent and feet together. Press your knees down towards the floor using your hands as needed. Alternatively, lie on your back and part your knees, keeping your feet together. Take the movement up to the point you feel a stretch, hold for around 10 seconds and relax. Repeat 5-10 times.
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
What to Know About Lower Back Pain When Sitting
in Back Pain, Ergonomics, Working From Home- TipsMedically reviewed by Emelia Arquilla, DO— Written by Hana Ames on October 14, 2020. | From Medical News Today
The cause of pain in the lower back while sitting may involve posture, an injury, or a health condition.
Back pain is one of the most common medical problems in the United States. About 1 in 4 adults in the country have at least 1 day of back pain in any 3-month period.
Here, we describe the causes, treatments, and prevention of lower back pain while sitting.
What does it feel like?
Back pain may be acute, in which case it comes on suddenly and usually lasts a few days or weeks. Or, the pain may be chronic, lasting longer than 12 weeks.
Pain in the lower back may be sudden and sharp or a dull, constant ache.
Causes
A variety of factors can cause pain in the lower back while sitting, and the best approach to treatment depends on the cause.
The treatment plan might include over-the-counter pain relief medication, physical therapy, a new exercise routine, surgery, or a combination.
Posture
Poor posture can cause or worsen lower back pain. Improving posture involves changing a person’s position as they sit or stand. It can often ease or relieve the pain.
Injury
A person might injure their lower back while lifting something incorrectly, leading to a strain or sprain in the area.
The injury might instead result from trauma, sustained during sports or from a car accident, for example.
Sciatica
Sciatica happens when something presses on the sciatic nerve, which travels through the buttocks and extends down the back of the leg, and the issue can cause pain throughout the area.
The pain may be intense and feel like an electric shock or be a dull ache.
Herniated disk
A herniated disk refers to a disk in the spine bulging outward and pressing on a spinal nerve. Any disk in the spine can be affected.
Treatment for this condition usually involves medication and physical therapy.
Lumbar disk disease
Lumbar disk disease, also known as degenerative disk disease, is not actually a disease. Usually, it results from aging.
It occurs when the disks between the vertebrae of the spinal column wear down.
Spondylolisthesis
Spondylolisthesis involves a vertebra of the lower spine slipping out of place and pinching nearby nerves.
A person may not need professional treatment for lower back pain while sitting.
Often, a person can take steps at home to relieve the pain and keep it from returning. Some strategies include:
Staying active
It can be tempting to rest as much as possible, but the medical community recommend keeping active to ease lower back pain.
Try not to do too much at once, however. Instead, try coupling physical therapy or a recommended form of exercise below with other home treatments.
Using heat and cold
Alternating between heat and cold can often help ease lower back pain.
Taking a hot bath or using a hot water bottle may help alleviate the pain. Heat can also increase blood flow to the area and promote healing in the muscles and tissues of the back.
Applying ice packs or bags of frozen vegetables to the area can also ease pain, but ensure to wrap them in a cloth first.
Heating or cooling sprays are also available over the counter, and they can stimulate the nerves in the area.
Taking pain relief medication
Nonsteroidal anti-inflammatory drugs, or NSAIDs can help ease pain in the lower back. Many, such as ibuprofen, are available without a prescription.
People tend to take these medications orally, but they also come as creams, gels, patches, and sprays.
Stretching and exercising
Exercises and stretches can help strengthen the lower back and prevent the pain from occurring.
Routines that focus on working the core, or abdominal, muscles may also help speed recovery from chronic lower back pain.
Yoga, for example, can help relieve pain in the lower back and neck, and other forms of exercise that may help include:
Stretches that can help alleviate lower back pain include:
Prevention
Lower back pain is more common in people with obesity and people who smoke.
Also, people who are infrequently active are more likely to have lower back pain, as are people who tend to be inactive but occasionally engage in strenuous exercise.
The best sitting position
The Department of Health and Human Services warn against slouching and recommend sitting up straight, with the back against the back of the chair and the feet flat on the floor.
They also recommend keeping the knees slightly higher than the hips when sitting.
Diagnosis
To determine the cause of back pain, a healthcare provider will ask the person about their medical history and perform a physical examination.
If the pain is acute, further tests are usually not necessary, unless the pain results from an injury.
The treatment for chronic pain depends on the cause, and surgery may be an option.
When to see a doctor
Seek medical attention if lower back pain is severe, lasting, or does not improve with stretches, exercises, and other home care techniques.
Also, contact a doctor if the pain results from an injury.
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 COVID Has Impacted Bone Health and What You Can Do About It Right Now
in Bone Health, COVID-19, OsteoporosisFrom YouAreUNLTD by Feel It In Your Bones
Osteoporosis is often described as “a silent disease.” During COVID, this has never been more true. Bone health took a back seat. Health assessments, bone density testing and sometimes treatment itself were upended by the pandemic. This disruption in care may have serious, long-term consequences for patients.“The impact is going to be seen both immediately and down the line, as we see people not getting diagnosed, not getting treated,” says Dr. Vivien Brown, a family physician, assistant professor with the department of family and community medicine, University of Toronto. “And ultimately, we may see an increase in fracture risk and fracture rate. And now, six months into COVID when we’re referring patients for bone density tests, there is a backlog.”
Screening for osteoporosis is critical, according to Dr. Brown, especially for women over the age of 50. More than breast cancer, more than heart attacks or stroke, women are most likely to experience a fracture due to weakened bones. Medical intervention to prevent or treat osteoporosis, as well as the adoption of healthy lifestyle behaviours, may be needed. Failing to diagnose the disease can lead to serious outcomes.
“Until they’ve had a fracture, until they’ve had an event, people don’t really have osteoporosis on their radar as a concern,” explains Dr. Brown, who just updated her book, A Woman’s Guide to Healthy Aging (to be published in January 2021). When COVID hit, the focus for healthcare was on providing essential services only. Bone density testing was not considered essential.”
Long-term consequences of the care gap
These interruptions have caused a care gap, making incidents like hip fractures an even greater concern. The research is alarming – 28 per cent of women and more than 37 percent of men over the age of 80 die in the first year after a hip fracture. “It can be a life-altering event, if not a life-ending event,” she says. “We really need to still maintain our level of vigilance around osteoporosis. And I don’t think that’s happening day to day in the medical community.”
Furthermore, she points out that hip fractures can become family tragedies, according to Dr. Brown. “Some patients can’t return home to live independently. They may not be able to walk without assistance. They may not ever be able to drive again. It really alters their quality of life, which impacts the entire family…. The way I think about osteoporosis is that it is not just a bone disease. Osteoporosis is your independence on the line.”
As the impact of COVID has rippled across the country, continuity of care for osteoporosis patients has suffered. For those who were prescribed injectable medications, missed shots were an issue. “The consequences are really significant because the benefits of an injectable medication are completely reversible,” points out Dr. Brown. “That means when you get past that six-month window where you’re supposed to get your next injection, if you go more than a month or so, you start to reverse the benefits you’ve had because the drug is out of your system. That reversal actually increases your risk of fracture. It’s really important to stay on schedule with this medication. It means being creative – either seeing your doctor for the injections, getting it from a pharmacist, or learning how to self-inject. Just delaying an injection is not acceptable.”
During COVID, the focus on osteoporosis decreased. Good lifestyle habits also waned as people stayed home. Sedentary behaviour and poor dietary habits increased, while the ability to exercise in a gym and access to healthy food was negatively impacted. “A number of my older patients who live at home alone and don’t want to go to the grocery store are not eating healthy diets,” she says. “And if they’re not checking in with their doctor and not being reminded of what they need to do – something gets forgotten or left by the wayside.”
“The Way I Think About Osteoporosis Is That It Is Not Just A Bone Disease. Osteoporosis Is Your Independence On The Line.”
Issues with fracture follow-up
The pandemic has had a profound impact on our social support systems, too, especially when someone goes into the hospital with a fracture. Due to safety protocols, they cannot have their partners or someone else with them to be present to listen to a doctor’s instructions post-discharge. It’s concerning to Dr. Brown who fears that something will be overlooked. “If you’re in the hospital by yourself, it may be scary and you may be in pain,” she says. “You may not hear what the doctor is saying clearly. You get your cast or have the fracture treated, then get sent home. I don’t know that people are getting good follow up care.”
That lack of follow-up has a direct impact on continuity of care – a key component in successful osteoporosis management. “In some ways, osteoporosis is like hypertension. Patients often don’t feel it,” she notes. “Maybe they take their drugs for a couple of months, but then stop taking them if the meds are not easily accessible, if they don’t understand them, or not feeling the impact of the disease… It’s important to adhere to whatever has been prescribed.”
Now, it’s time to get back on track and to make bone health a priority again. How do we do that? Here are a few pointers from Dr. Brown:
6 ways to get back on track with your bone health during COVID
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
Did You Know That Inactivity is Actually HARD On Your Knees?
in Bone Health, General Orthopedics, Knee Injuries, OsteoporosisBetween working from home and being glued to the television watching the latest election updates, many of us are guilty of increased “couch potato” behavior lately. And we’ve all heard of the dangers of sedentary lifestyles contributing to obesity, etc., but did you know that *not* moving can actually weaken your knees and increase your chances of osteoporosis?
Continue reading for more from Noyes Knee Institute and the Journal of Public Health.
Do you spend a lot of time sitting? Maybe you work at an office where most of your time is at your desk, or maybe when you’re at home, you prefer to rest on the couch instead of being on your feet. Many people live a mostly inactive lifestyle, but they might not realize that inactivity can be the reason why they experience increased joint pain.
Learn the reasons why inactivity can hurt your knees and what you can do to change it.
Weakens Your Knees
If you live a life or limited activity, your body adapts to that lack of motion. Essentially, when you aren’t using your legs muscles, ligaments, and joints for moderate levels of activity, you are losing them. Your knees become weaker as you require less of them.
One runner found that as she took time off running to rehabilitate an injury, she could not run after completing her recovery because of knee pain. She had to complete additional physical therapy because the rest had caused her to develop a condition called chondromalacia of the patella.
Essentially, her kneecap would not follow the proper range of motion because she had developed some weakness in the joint. It’s a common condition for people who are not active. Even something as simple as going up or down the stairs can make your knees ache.
If you spend your day sitting, you also experience pain in other areas that can also aggravate the knee. Your quadriceps become tight, which exert a pulling sensation on your knees.
You can help your knees feel better by focusing on flexibility. Stretch daily, and participate in joint-stabilizing exercises like yoga. Try to be more active during the day. Stand at your desk, or take time to walk around the office a few times. Use the stairs instead of the elevator.
Increases Your Risk of Arthritis Pain
If you start to experience joint pain as a result of arthritis, your first instinct is to rest more, because walking, running, biking, or other activities cause pain. However, resting when you have knee pain is often the worst solution.
Resting will cause the muscles that give the knee support to weaken. As a result, they become less able to bear your weight, which results in greater joint pain. Reduced strength in the knee joint also translates to reduced stability, which can increase your risk for accidents and make exercising even more difficult to do safely.
If you have arthritis or if you have a history of arthritis in your family, staying active is one way you can help to prevent it from getting worse. Ask a knee specialist for exercises that are safe and helpful for strengthening your knees without causing you too much pain during workouts.
Promotes Weight Gain
A sedentary lifestyle is often why people struggle to manage their weight. Gaining weight with age is common, and spending your days seated can make that problem worse. With every extra pound, the pressure on your knees increases by about four pounds. So, just 10 pounds of extra weight means 40 pounds of pressure on your knees.
All that stress naturally means that your knees start to hurt, and they can hurt even more when you try to be active again. Make sure you intentionally choose low impact exercise as first. Try a stationary bike or a brisk walk in supportive shoes to begin. Focus on losing weight through diet control.
After you lose some weight, you can increase your physical workouts if your doctor believes they will be safe. You might try incorporating some resistance training to really give your lower body some increased strength and stability, as long as you also spend time stretching and increasing your flexibility.
Increases Risk for Osteoporosis
From the Daily Mail
Being a couch potato weakens your bones: Adults in their 60s face greater risk of fractures if they spend hours sitting down each day – but walking 10,000 steps each day helps
A couch potato lifestyle leads to weaker bones in later life, particularly for men, researchers have found.
Experts discovered that men spent more time on average sitting still than women and therefore had weaker bones, particularly in their lower back.
But the new findings, conducted by academics from Durham and Newcastle universities, show that even just completing 10,000 steps a day can help to keep bones strong.
The study showed that people in their sixties who spent a lot of time sitting down had weaker bones which increased their risk of developing ‘fragility’ fractures.
It is well known that weight-bearing and muscle strengthening exercises are important for building bone strength and preventing osteoporosis.
The study, published in the Journal of Public Health, is the first to show that a sedentary lifestyle in men is associated with weaker bones and osteoporosis.
More than half a million fragility fractures – where a fracture occurs from a fall at standing height or less – happen each year in the UK. It is estimated that by 2025, that number will have gone up by 27 per cent.
Dr Karen Hind, of the Department of Sport and Exercise Sciences at Durham University, said: ‘We know that excessive sedentary time can lower someone’s metabolism which can lead to being overweight and Type 2 diabetes.
‘What we now know is that being inactive is also associated with lower bone strength and an increased risk of osteoporosis.
‘Osteoporosis is a disease that affects older people but by encouraging this age group to keep active, it will help improve their bone health.’
The research team followed 214 men and women, aged 62, from Newcastle University’s Thousand Families Study.
Each participant wore a monitor for seven consecutive days which measured their physical activity and sedentary time. The number of daily steps was also recorded, and then compared with public health recommendations.
The participants’ hips and spines were scanned to measure their bone density.
Participants involved in 150 minutes of light physical activity a week had better bone strength than the more sedentary participants, according to the findings.
The men who spent more than 84 minutes per day sitting still, compared to the average of 52 minutes, had 22 per cent lower bone density in their spine.
The researchers say the impact on their bone density is similar to that of smoking, which is also a risk factor for osteoporosis.
The economic and personal costs of osteoporosis are substantial – in the UK the direct costs of fragility fractures are estimated to be £4.4billion which includes £1.1billion for social care.
The participants all lived in Newcastle-upon-Tyne, and Public Health England statistics indicate that the North East has the greatest proportion of physically inactive adults and the highest incidence of hip fractures compared to the rest of the UK.
The researchers said that the message from their findings is: stay active and reduce sedentary time.
They emphasised that the study shows that hitting the daily target of 10,000 steps and avoiding long periods of sedentary time will increase bone strength.
They say that even making daily lifestyle ‘hacks’ can make a difference – such as parking the car further away from the shopping centre or taking the stairs instead of the lift.
Dr Hind added: ‘Currently there are no specific guidelines for this age group to encourage light physical activity or to reduce sedentary time.
‘Yet, as people retire they are more likely to increase the time they spend watching television and reduce their daily step count.
‘It would be great to see initiatives that specifically target this group to increase their awareness of the importance of staying active and reducing the amount of time spent sitting still.’
Learn more about bone 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
Breast Cancer Awareness Month: 3 Steps to Early Detection
in Health & WellnessA bit of a departure from our typical post, we feel it is important to share important health information from a variety of resources on relevant topics beyond Orthopedics and bone health. In honor of National Breast Cancer Awareness Month, we’d like to share a few tips regarding early detection. There’s a good chance you or someone you know will be affected by this disease in their lifetime and early detection is the key to better outcomes. Please share this information with the women in your life.
From the National Breast Cancer Foundation Read more
7 Things to Know About Your New Knee
in Total Knee ReplacementFrom WebMD
Congrats on your new knee! You’re one of 600,000 Americans who get the joint replaced every year. You may be thrilled to walk again without pain or no longer face staircases with dread.
But don’t expect superhuman powers just yet. Here are seven things to know about your newest body part. Read more
Total Hip Replacement Exercise Guide
in Hip Replacement, Total Joint ReplacementFrom OrthoInfo & the American Academy of Orthopaedic Surgeons
Regular exercise to restore strength and mobility to your hip and a gradual return to everyday
activities are important for your full recovery after hip replacement. Your orthopaedic surgeon
and physical therapist may recommend that you exercise for 20 to 30 minutes, 2 or 3 times a day
during your early recovery. Read more
Daily Stretching Routine for Seniors
in Prevention, Wellness TipsFrom AAPTIV
Tight muscles, stiff joints, and aches and pains—aging can take a toll on your body, but the good news is that stretching can help you feel better.
Research indicates that stretching improves flexibility, promotes balance, and has the power to reduce pain or stress. Additionally, stretches that focus on posture and mobility can support daily activities and limit your risk of falling or injury. Read more