3 Hamstring Stretches to Relieve Lumbar Herniated Disc Pain

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Article featured on Atlanta Spine Institute

3 Hamstring Stretches to Relieve Lumbar Herniated Disc Pain

If you suffer from a lumbar herniated disc, you may be experiencing radiating leg pain. The most effective way to relieve radiating leg pain is stretching on a daily basis. These three stretches will help take away some of the pressure on your sciatic nerve in your leg. They’ll also aid in loosening your hamstrings and improve the support in your lumbar spine.

Standing Hamstring Stretch

To perform this stretch, start by standing with your legs straight and feet together. Next, bend at your waist, while keeping your knees straight. Once bent over at the waist, place your hands on your hips or thighs. Inhale, slowly, then exhale, and hold this stretch for 30 seconds. Once the 30 seconds is up, maintain a flat back while you stand up straight.

Seated Hamstring Stretch

This stretch is a better option than the standing stretch if you have limited mobility or if your hamstrings are extremely tight. For this stretch, you’ll need a firm chair with a straight back and another item that has a similar height as the seat of the chair such as a stool or bucket. For this stretch, sit upright on the edge of the chair with both feet flat on the ground.

Straighten one of your legs in front of you and place the back of the heel on the top of the stool. Then, lean forward at the waist towards your straightened leg until you start to feel the stretch near the back side of your thighs. Hold the position for 30 seconds, then switch to stretching your opposite leg.

Towel Hamstring Stretch

This stretch can be performed while lying down and with the aid of a towel. To start, lie on your back on a flat surface. Put your left leg flat on the floor and raise your right leg up in the air. Wrap the towel around the ball of your foot on your right leg, and hold the two ends of the towel, one end in each hand.

Try to push your right heel up towards the ceiling and keep your rig leg straight until you feel it stretching your hamstring. Hold the stretch for 30 seconds, and then switch to the other leg. Repeat this stretch 3 times for each leg.

All information provided on this website is for information purposes only. Please see a healthcare professional for medical advice. If you are seeking this information in an emergency situation, please call 911 and seek emergency help.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Acute Mechanical Back Pain

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What is acute mechanical back pain?

Acute mechanical back pain is a common medical problem. Acute pain is pain that has been present in your back for less than four to six weeks. Mechanical means that the source of the pain may be in your spinal joints, discs, vertebrae, or soft tissues. Acute mechanical back pain may also be called acute low back pain, lumbago, idiopathic low back pain, lumbosacral strain or sprain, or lumbar syndrome.

What causes mechanical back pain?

A precise cause of your acute mechanical back pain can be identified only 20% of the time. Sometimes, a specific accident or hard activity may cause the pain you’re feeling. However, 80% of the time, the specific source of the pain is not found. Fortunately most people recover in a relatively short period of time with simple treatment.

Mechanical back pain implies the source of pain is in the spine and/or its supporting structure. The surrounding muscles and ligaments may develop reactive spasm and pain.

What are the symptoms of mechanical back pain?

Most people with mechanical back pain experience pain primarily in their lower back. The pain may radiate (spread) to your buttocks and thighs. Many people may also experience spasms with mechanical back pain. The symptoms of mechanical back pain are generally more noticeable with flexion of the back and when lifting heavy objects.

How is back pain diagnosed?

A careful evaluation of your medical history and a physical examination will help your healthcare provider determine if you have mechanical back pain. He or she will then work with you to create an appropriate treatment plan.

If your healthcare provider has determined your back pain is mechanical, additional testing is not usually necessary. If your symptoms or the examination suggest the possibility of infection, malignancy, or a pinched nerve, additional tests may be done. Additional testing may include blood tests, x-rays, computed tomography (CT) scan, magnetic resonance imaging (MRI) and/or nerve conduction studies.

How is back pain treated?

Non-surgical treatment with limited rest and over the counter pain relievers is sufficient treatment for most patients like you. In some people, a supervised physical therapy program for ongoing mechanical pain may be recommended. Talk to your healthcare provider to see which treatment is right for you.

  • Bed rest: Short-term bed rest may be recommended for you if you have severe back pain and muscle spasms. Bed rest for more than 48 hours is rarely recommended.
  • Physical activity: In some cases, healthcare providers recommend early physical activity to promote rapid recovery from back pain. For moderate to mild back pain, you may be encouraged to maintain a near-normal schedule from the onset.
  • Ice and heat application: Applying heat and ice alternately to the lower back is helpful to relax the muscles and decrease muscle inflammation. In general, you are encouraged to apply heat for 20 minutes, and then apply ice for 20 minutes. If you find that one application is more helpful than the other, then use only that application. Generally, heat and/or ice should be applied two to three times per day.
  • Medications: If you have muscle spasms, a muscle relaxant may be prescribed for a short time (three to four days). Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen are available without prescription and may be used to reduce pain. Stronger prescription pain relievers are rarely required.
  • Physical therapy: In a few cases, physical therapy may be an essential part of acute back pain rehabilitation. It is important that you work with a physical therapist trained in this exercise approach to promote rapid healing. Active physical therapy can help shorten recovery time and return you to work and leisure activities as quickly as possible. Active physical therapy is an exercise program that may require home exercises as frequently as every two hours while you are awake. The exercises generally take about five minutes to do and do not require special equipment, nor do you need to go to a gym to do them.

What is the outlook for people with back pain?

The prognosis for complete recovery is excellent. Most people with acute mechanical back pain respond very rapidly to treatment. About 90% of people with acute low back pain are symptom-free in one to two weeks. Many of the remaining estimated 10% recover within three months.

Recurrences of back pain are common. Continuing your home exercise program may help reduce your risk of another episode.

When can I return to work?

It’s usually recommend that you return to work right away. If you cannot do your regular job, it is in your best interest to return to some kind of modified duty (light or restricted duty). Your healthcare provider can give you a prescription for a limited period of modified work duty.

It is very common to be afraid to promptly return to work and other activities because of fear of re-injury. However, if you are receiving proper treatment, your risk of re-injury should be limited. It is in your best interest to return to a normal lifestyle promptly. Early mobility has been found to directly result in a more rapid recovery. Maintaining a positive mental attitude is also imperative to a quick recovery.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Back Pain Treatment in Kids and Teens

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Article featured on Spine-Health

Treatment of back pain in children will be dictated by the underlying diagnosis of the cause of the pain. Surgery is considered for patients who do not respond to several weeks of nonsurgical care or those with a medical emergency.

Nonsurgical Treatments

Mainstream treatment options for kids and teens with back pain include rest from aggravating activities, nonsteroidal anti-inflammatory medication, and/or wearing a back brace.

For most conditions, some type of physical therapy or exercise program is usually prescribed, such as:

  • Physical therapy. The goal of physical therapy in children emphasizes posture correction and core strengthening. Flexibility of hamstring and hip abductor and flexor muscles are also typically checked and treated for shortness or tightness.
  • Yoga. The treatment of chronic, nonspecific back pain through yoga can help improve the back and abdominal muscle functions in kids and teens. Yoga has shown positive outcomes on both physical and psychosocial aspects for children and teens with back pain.
    Some patients may benefit from acupuncture and massage therapy for the back, to help improve blood flow and improve healing in the affected tissues.

Nonsurgical care may be needed for several days to weeks depending on the severity of the underlying cause. Resuming physical activity and sports under a doctor’s supervision is advisable.

Psychosocial Intervention

A family history of lower back pain or smoking, or psychosocial stress in the family, may cause lower back pain in children and teens. Children can be stressed due to problems at school or home, and the type of response and support they get from family members and caregivers can play an important role in their perception of pain.

Counseling with a pediatric psychologist could help evaluate the child’s response to back pain. These trained medical professionals ask child-friendly and age-appropriate questions, including “What color would you assign to your back pain?” “If your back pain was an animal, what would it be and why?” “What do you do to lessen the pain?” “What can we do to help your pain?”

Psychosocial stressors typically exacerbate an already-existing back pain from a different cause. Psychosocial intervention is generally considered a supportive and alternative treatment approach for back pain in children and not a primary treatment option.

Surgery

Surgery may be recommended to address certain conditions that cause pain, such as a herniated disc, disc degeneration of the adjacent spinal segment, spondylolisthesis, or a spinal tumor. Surgery may also be considered in cases of spinal deformities, such as scoliosis, Scheuermann’s disease, or ankylosing spondylitis.

For disc and bone problems, lumbosacral fusion is the most common type of surgery performed in children. For kids with spondylolysis without disc degeneration and grade I spondylolisthesis or less, a direct repair of the vertebral defect may be considered. 1

A multidisciplinary approach works best to treat back pain in kids and teens. In this approach, physical, psychosocial, or occupational factors are addressed by a multidisciplinary team, including pediatricians, neurologists, neurosurgeons, and pediatric psychologists.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

How to Crack Your Back

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Article featured on WebMD

Whether you’re stuck in an uncomfortable seated position behind a desk or spend most of your days completing strenuous tasks, chances are that your back is experiencing the brunt of the pain and discomfort. If you find yourself wanting back relief, you’re not alone. The CDC reported that nearly 40% of adults had back pain in 2019. Cracking your back, when done safely, can help you experience major relief and help remove built-up tension and pressure from your spine. Keep reading to learn more about what causes back pain, if cracking your back is a safe method of relief, and how to crack your back safely.

What Causes Back Pain?

It’s important to understand that there are varying levels of back pain, and although some back pain can be diminished by cracking your back or stretching, more serious and long-lasting back pain should be addressed with your healthcare provider. If you are experiencing back pain that can find relief from simple movements and cracking, chances are that you are experiencing pain and discomfort due to your lifestyle. Some of the common causes for this type of back pain include:

  • Sitting in a single position for long periods, especially with poor posture
  • Obesity, which can cause excess pressure to be placed on the spine
  • Completing strenuous tasks like exercising, lifting something heavy, or pushing and pulling without proper back support
  • Being older than 45, which is when these pains become more common

The back is made up of several different structures in the spine that rely on each other to support your body’s everyday movements. When one of these structures is not properly supported, it can make completing daily tasks increasingly difficult. Before you decide to give cracking your back a try, assess your back pain and confirm that it is not due to an injury, as cracking your back could cause further damage.

What Happens When You Crack Your Back?

Hearing your back crack and pop can be alarming the first time around, as the sounds can make you feel as though you are doing damage to your spine. However, understanding where this noise comes from can reassure you.

When you begin to feel the urge to crack your back, it’s because your back is experiencing a certain level of pressure between the vertebrae, which are the interlocking bones of the spine that help support about half of your body weight and give your body the strength and flexibility to move the way that you do. Pockets of fluid surround each vertebra, and when pressure is built up, gas forms within this fluid. When you move or stretch in a certain manner, this pressure and gas are released from the fluid, which contributes to the cracking or popping you hear.

Once this gas is released, there is less tension and pressure buildup between your spine. This is what allows you to feel relief following a good back-cracking session.

Is It Safe to Crack Your Back?

For most, back cracking and popping can unintentionally happen with certain stretches and movements. Although natural back cracking is typically considered to be safe, intentional and continuous back cracking should be avoided. Forcefully cracking your back may not have repercussions the first time around. However, a back cracking habit can lead to concerning injuries, including:

  • Pinching a nerve
  • Inflammation of your joints
  • Muscle strain
  • Blood vessel injury
  • Joint instability
Overall, back cracking should not be a painful experience. If you are experiencing pain, speak with your doctor about an underlying cause and rule out a possible injury.

Chiropractors are a great alternative if you are wanting to realign your spine, pinpoint the pain site, and get relief. This also ensures that you are not moving in a way that may cause further injury. If you are wanting to take matters into your own hands and have tools for back pain relief in your daily life, consider doing some of the following stretches that might provide that natural back-cracking response:

  • Sitting rotation. Sit on the floor with both legs stretched out in front of you. Bend one leg and cross it over the other. Slowly twist your upper body toward your bent leg. One arm should be behind you for support and the other should be on the side of your bent thigh for a deeper stretch. Hold this position, slowly release, and alternate.
  • Cat and camel pose. Begin this pose in a tabletop position. Slowly alternate from arching your back and tucking your chin into your neck to gazing up and dropping your stomach toward the floor.
  • Kneeling back extension. Begin this pose in a tabletop position. Tuck your chin into your neck, arch your back, and push your hip back towards your heels.
  • Knee to chest. Begin in a lying-down position. Slowly bend one of your knees, and, holding onto your shin or knee with both hands, bring your knee to your chest. Hold this position for a few seconds, then do the same for the other leg.
  • When doing these gentle stretches, you may experience the natural cracking and popping of your back. This is normal and should not be a cause for concern unless they are accompanied by pain. Continue these stretches to relieve any pressure and tension in your back. Tell your doctor if you keep having pain and discomfort.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Back Pain in Teens & Kids

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

How to Prevent Lower Back Pain During Pregnancy

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Article featured on Atlanta Spine Institute

How to Prevent Lower Back Pain During Pregnancy

Pregnancy is an exciting time. However, it also comes with a great deal of uncomfortable physical changes including lower back pain. Believe it or not, approximately 80% of women experience back pain at some point during their pregnancies. Weight gain paired with changes in hormones and posture can all lead to lower back pain.

Lower back pain can take a serious toll on a woman’s day-to-day life and cause challenges during delivery. If you’re pregnant or plan to be in the near future, here are some tips to help prevent lower back pain during pregnancy.

Engage in Light Exercises

While you should avoid high-intensity workouts, it’s a good idea to participate in light exercise routines such as yoga, pilates, swimming, and stationary biking. Not only can they strengthen your back, they can also improve your flexibility. The stronger and more flexible you are, the more likely you are to maintain good posture and prevent lower back pain.

Be Careful While Lifting

Ideally, you’d never have to lift anything throughout your entire pregnancy. Since this may not be possible, practice caution any time you lift. Rather than bending forward from your waist, move as close as you can to the object and bend your knees. This way you can keep your back straight and avoid strain.

Take Control of Your Stress

Pregnancy can be stressful, especially if you’re juggling work, childcare, and other responsibilities. Stress can raise muscle tension in the back and lead to back pain so it’s important to keep it to a minimum. If you’re feeling stressed, go for a walk with a friend, meditate, or soak in a lukewarm bath.

Wear Proper Footwear

High heels during pregnancy can exacerbate lower back pain. So swap stilettos for comfortable shoes with good arch support. You may even want to wear compression stockings to keep blood from accumulating in your legs.

Sleep on Your Side

Sleeping on your stomach and pregnancy don’t mesh well. To keep your back pain in check, sleep on your side instead of your back. If you’re unable to get comfortable, try a body pillow to support your growing tummy.

Try Hot and Cold Therapy

Take an ice pack or hot towel and place it on your back to find relief from pain. If you do so, keep the heat or ice away from the abdomen.

If your back pain becomes unmanageable during any part of your pregnancy, visit a doctor as soon as possible.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

How to Determine if Your Lower Back Pain is Serious

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Article featured on Southwest Spine & Sport

Lower back pain affects millions of people worldwide. While most cases of lower back pain are not serious and can be treated with self-care measures, some cases may require medical attention and more advanced treatments.

What are some of the causes of lower back pain?

There are many causes and types of back pain, from acute to chronic.

Common causes of lower back pain include:

  • Muscle strains occur from lifting heavy objects, sudden movements, or poor posture.
  • Herniated discs occur when a spinal disc ruptures or slips out of place. (This can also cause symptoms like leg pain and numbness.)
  • Degenerative disc disease occurs when the discs in the spine begin to wear down over time. (This may also cause numbness and tingling.)
  • Spinal stenosis happens when the spinal canal narrows and puts pressure on the nerves in the spine. (This can also cause leg pain and weakness.)
  • Osteoarthritis, in which the cartilage in the joints begins to wear down, causing pain and stiffness.

What are the signs that my low back pain might be serious and require medical attention?

Low back pain frequently resolves on its own after a short healing period or when you stop engaging in the actions that cause it.

However, some signs indicate that your lower back pain may be serious and require medical attention. These include:

  • Pain that’s severe and doesn’t improve with rest or self-care
  • Pain that’s accompanied by symptoms such as fever, chills, or difficulty urinating
  • Pain that’s accompanied by weakness, numbness, or tingling in the legs
  • Acute pain after an injury or accident

No matter what kind of low back pain symptoms you’re experiencing, Dr. Wolff can evaluate your case, medical history, and overall health to determine the underlying cause and develop a personalized treatment plan for optimal pain relief and improved quality of life.

What can I do to alleviate lower back pain before my appointment?

There are also self-care measures you can use for lower back pain relief, such as:

  • Maintaining good posture
  • Engaging in regular exercise to strengthen core muscles
  • Maintaining a healthy weight
  • Using proper lifting techniques during workouts
  • Using ergonomic furniture

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Ways to Improve Chronic Back Pain

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Article featured on Orthopaedic Associates

Back pain is a pain to deal with, affecting millions of Americans every day. Those who suffer from back pain daily may find it hard to focus on their daily activities, like going to work or cooking a meal. Unfortunately, back pain tends to be persistent and doesn’t just go away overnight.

If you find your back pain has lasted longer than three months, it’s considered chronic back pain. That being said, chronic back pain doesn’t have to be a life sentence.

Causes of Chronic Back Pain

Chronic back pain typically affects men and women as they age, but it isn’t always correlated with age. Other common reasons patients may experience back pain include:

  • Trauma
  • Arthritis (in the spine)
  • Bulging or herniated discs
  • Spinal stenosis (narrowing of the spinal cord)
  • Pinched nerves

If you’re unsure what is causing your back pain, it’s important to see a specialist who can properly diagnose you. Diagnostic testing to determine the cause of your back pain can help your physician better treat you and can help you focus on home remedies that best suit your needs. Your physician may recommend an MRI scan or x-ray to establish the source of your back pain.

Many believe the only way to treat their back pain is through surgery, but that is far from the truth. There are several ways you can treat your chronic back pain without using surgical techniques, including the following.

1. Physical Therapy and Exercise

Physical therapy and light exercise are some of the best things you can do to reduce your chronic back pain. Physical therapy sessions and regular exercise will help you strengthen the muscles in your back and around your spine, reducing both inflammation and the straining of the muscles in your affected areas. We encourage you to work with a physical therapist to find which exercises will work best for you and your condition.

2. Injections

Injection-based treatments are minimally invasive and can often be as effective as invasive surgical procedures. Injection-based treatments include nerve blocks, steroid injections, and forms of regenerative medicine like platelet-rich plasma (PRP) therapy. These treatments are effective because they directly introduce an anti-inflammatory or regenerative medicine to your affected areas.

3. Lifestyle Changes

When you have chronic back pain, you often have to accept it and adapt. This doesn’t mean giving up hope – rather, it means reducing instances that can worsen your inflammation by making small changes to your lifestyle. Some lifestyle modifications our physicians recommend include making several trips to carry in groceries rather than carrying them in all at once and taking short breaks between long periods of strenuous activities like cleaning the house or mowing the lawn.

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

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

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

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

Phone:

503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

How Retraining Your Brain Could Help With Lower Back Pain

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Article featured on WebMD

Are you among the hundreds of millions of people worldwide with low back pain? If so, you may be familiar with standard treatments like surgery, shots, medications, and spinal manipulations. But new research suggests the solution for the world’s leading cause of disability may lie in fixing how the brain and the body communicate.

Setting out to challenge traditional treatments for chronic back pain, scientists across Australia, Europe, and the U.S. came together to test the effectiveness of altering how neural networks recognize pain for new research.

The randomized clinical trial recruited two groups of 138 participants with chronic low back pain, testing one group with a novel method called graded sensorimotor retraining intervention (RESOLVE) and the other with things like mock laser therapy and noninvasive brain stimulation.

The researchers found the RESOLVE 12-week training course resulted in a statistically significant improvement in pain intensity at 18 weeks.

“What we observed in our trial was a clinically meaningful effect on pain intensity and a clinically meaningful effect on disability. People were happier, they reported their backs felt better, and their quality of life was better,” the study’s lead author, James McAuley, PhD, said in a statement. “This is the first new treatment of its kind for back pain.”

Brainy Talk

Communication between your brain and back changes over time when you have chronic lower back pain, leading the brain to interpret signals from the back differently and change how you move. It is thought that these neural changes make recovery from pain slower and more complicated , according to the Neuroscience Research Australia (NeuRA), a nonprofit research institute in Sydney, Australia.

“Over time, the back becomes less fit, and the way the back and brain communicate is disrupted in ways that seem to reinforce the notion that the back is vulnerable and needs protecting,” said McAuley, a professor at the University of New South Wales and a NeuRA senior research scientist. “The treatment we devised aims to break this self-sustaining cycle.”

RESOLVE treatment focuses on improving this transformed brain-back communication by slowly retraining the body and the brain without the use of opioids or surgery. People in the study have reported improved quality of life 1 year later, according to McAuley.The researchers said the pain improvement was “modest,” and the method will need to be tested on other patients and conditions. They hope to introduce this new treatment to doctors and physiotherapists within the next 6 to 9 months and have already enlisted partner organizations to start this process, according to NeuRA.

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

Possible Ways to Fall Into Back Pain

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Article featured on Atlanta Spine Institute

A chill in the air, sweaters, football, pumpkin spice, and colorful leaves are all signs that fall is here. Cold weather is coming, which means this is your last chance before winter to get those outdoor maintenance tasks done that you’ve been avoiding in the summer heat. Injuries from cleaning are more common than you’d think, and millions of people visit the ER every year for anything from improper lifting to lawnmower accidents. We all want to get our outdoor chores done, but it’s best to avoid them making us sore! Back injuries, muscle strains, injuries from repetitive motion, accidents, and tendonitis all top the list for common fall cleaning injuries. Never underestimate the falls, slips, and trips that can happen in the blink of an eye!

Stay ahead of these injuries with the tips below to help prevent fall injuries happening to you!

Rake Smart

If you’ve ever raked a yard, you know it’s no joke. It can be a full-blown exercise routine, depending on the yard. Take these tips into consideration before you get started this fall!

  1. Warm Up: You don’t exercise without stretching first, so don’t rake either. Stretch for at least ten minutes first.
  2. Size Matters: Make sure you buy a rake that is comfortable for your strength and height. Some rakes come with padded handles to prevent blisters. If they don’t, get some gloves to protect your hands.
  3. See Clear: We know it’s chilly, but keep hats and scarves out of your line of vision. It’s easier to avoid tripping if you can see what’s in front of you on the ground!
  4. Alternate: If you hold the rake the same way the whole time, it will cause strain and soreness in certain muscles. Switch hand and foot position to avoid overusing the same muscles.
  5. Bend Your Knees: When picking up leaves or branches, make sure to bend at your knees. This will help prevent injuring your back.
  6. Resist the Slip: With fall comes rain, which can make for slippery leaves. Wear footwear that is slip-resistant to avoid slipping on wet leaves or grass.
  7. Keep It Light: Too many leaves can be too heavy, especially if they’re wet. Pack your bags light to avoid carrying too much weight to help prevent back strain.

Mow Safe

Maybe you mow the lawn regularly, or maybe it’s your first time. Either way, there are certain precautions anyone should take while operating a lawnmower.

  1. Turn It Off: Of course you need power to mow the lawn, but you need gas to get the power! Before you refuel your mower or perform any maintenance, make sure the engine is off and cool.
  2. Keep Your Extremities Away: Never clear debris from under the mower with your hands or feet; instead, use a broom or sturdy stick. Just keep your hands and feet away from the blades at all times. Even if the engine is off, don’t risk it.
  3. Keep Your Guard Up: Some lawnmowers come with guards, shields, and/or safety devices. Do not remove these! They are there for your protection.
  4. Turn It Off: Oh, was this already mentioned? Never leave your lawn mower unattended while running. Just don’t.
  5. Wear Shoes. Good Shoes.: Don’t mow the lawn barefoot, or in sandals. Tennis shoes are made for physical activity and you could be on your feet for a couple of hours with a push mower. Even on a riding mower, wear tennis shoes. They help protect your feet from debris.
  6. No Drinking: Well, you should drink water, but no alcoholic beverages. It seems like common sense to not be inebriated while operating a machine, but it needs to be said.
  7. Release: Buy a mower that has safety features like handle release. This stops the mower from moving forward if you let go of the handle.
  8. No Children: A young person should be at least 12 years old with supervision and training to operate a lawnmower. They should be 16 to operate a push mower.

Climb Carefully

When falling leaves clog up the gutters, it’s time to bring out the ladder. It’s very easy to get hurt using ladders, so take these tips into consideration the next time you climb one.

  1. Inspect: Any time you use a ladder, make sure you inspect it first. Check for loose screws and hinges, and clean off anything on the ladder like mud or liquids to avoid slipping.
  2. Level: Use a level and firm surface on which to place the ladder. Make sure all four legs are stationed evenly. Soft ground will cause it to move or tilt.
  3. Engage: Before you climb, make sure safety braces and hinges are engaged.
  4. Avoid the Top: Do not stand or sit on the pail shelf of a ladder (it’s the very top). This is not meant to support the weight of a person.
  5. Choose Wisely: If you don’t have the right ladder for the job, don’t do the job until you do. Use a step or utility ladder for low or medium heights and for high heights use an extension ladder.
  6. Get Off: If you get uncomfortable and need to stretch while you’re on a ladder, get off. It’s better to take the extra ten seconds to climb down and reposition. Tilting the ladder even a bit because you are stretching could cause it to tip over.

Remember

Not every tip can be categorized. Here you will find some other tips to remember this fall while working hard.

  1. Stretch Again: It’s best to stretch before any physical activity, but most people don’t remember to stretch again when they’re done. Just a quick ten minutes when you’re done will do your body wonders, and it’s a nice, relaxing cool-down.
  2. Water. Water. Water.: Remember to stay hydrated. Make sure you take breaks for water. If it’s hard for you to remember to take a break, then set an alarm on your phone.
  3. Dress Appropriately: When working outdoors in the fall, it’s good to dress in long sleeves and pants. The thicker the material the better, but it needs to be weather-appropriate also. Sleeves and jeans help protect your skin from bug bites, scratches, and sunburn.
  4. Goggles: If you’re using motorized equipment, remember to wear safety goggles. This protects your eyes from debris and dirt.
  5. Earmuffs: Same as with goggles, especially if the equipment is loud. Protect your hearing.
  6. Mask and Gloves: Chemicals are contained in things like fertilizer and insect poison. Gloves and a mask will help prevent inhalation of toxic chemicals. Also, keep anything with toxic chemicals away from pets and children.

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