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

Best Exercises for Lower Back Pain Flare-Ups

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Article featured on ProTailored

Why Do I Have Low Back Pain?

Low back pain is pain that occurs below the ribs, in the lumbar region of the spine. There are many causes of low back pain. Muscle tightness, injury to the ligaments or discs in the back, or problems with the bones and joints may lead to low back pain. Common causes include improper lifting, poor posture, lack of regular exercise, fracture, ruptured disk, or arthritis. Almost everyone will experience some level of low back pain at some point. Most of the time, your back will start to feel better on its own. However, sometimes the pain will not go away on its own and will require some form of intervention. Physical therapy is a great option to help with low back pain. Our physical therapists can do a full evaluation to determine what may be causing the irritation/inflammation/pain. The treatments will be focused on addressing the cause of the inflammation and helping to decrease pain levels.

Risk Factors for Low Back Pain

Some risk factors of developing low back pain include repetitive movements such as lifting, pulling, or anything that twists the spine. However, sitting at a desk all day can also be hard on your back, especially if your low back is not well supported, or you sit with poor posture.

Prevention of Low Back Pain

Prevention of the low back includes maintaining proper posture while sitting, but also while lifting or pulling. You want to make sure that you bend at the knees and lift with the legs rather than with your back. Exercise and having strong abdominal and back muscles can also help in the prevention of low back pain. If you are prone to low back pain, you may also want to try sleeping on a firm surface, sitting in supportive chairs (that are the correct height), and avoiding high-heeled shoes.

How Can Physical Therapy Help?

Our physical therapists will do a thorough examination to help determine the source of your pain. They will then work towards decreasing the source of the irritation with the use of manual techniques, cupping, scraping, dry needling, and therapeutic exercises. They will also help you determine things to do at home to help you manage and decrease your pain, and work towards preventing future pain.

What Should I Do During Flare-Ups or When I Have a Lot of Pain in the Low Back?

One of the best things that you can do when you have a flare-up or high levels of pain in the low back is to keep the back moving. Your pain levels may be so high that all you want to do is find a comfortable position and not move for a while. However, motion is key in helping alleviate low back pain. But there is a balance here, as you do not want to overdo it and create more pain. Therefore, the best thing to do is work in PAIN-FREE RANGES OF MOTION. That means movements that you can tolerate and that do not increase your pain.

Best Exercises for Flare-Ups of Low Back Pain

Lower Trunk Rotations

  • Start by lying on your back with both knees bent
  • Slowly rock your knees together to one side; hold for a second or two and then rock to the other side
  • If you have sharp pain with this motion, do not go as far!
  • This should feel like a stretch and should not be a sharp pain!
  • Complete slow rotations back and forth 20x

Single Knee to Chest

  • Start by lying on your back with both knees bent
  • Bring one knee up to your chest and hold for 5-10 seconds
  • Repeat on the other side
  • Do this exercise 10x on each side
  • If you have sharp pain with this motion, do not go as far!
  • This should feel like a stretch and should not be a sharp pain!

Pelvic Tilts

  • Start by lying on your back with both knees bent
  • Slowly flatten your back into the table
  • Then slowly rock your pelvis forward so that only your low back lifts off the table
  • Do this exercise back and forth slowly 20x
  • If you have sharp pain with this motion, do not go as far!
  • This should feel like a stretch and should not be a sharp pain!

Piriformis stretch

  • Start by lying on your back with both knees bent
  • Bring one leg up and place your ankle on your opposite knee
  • Use your hand to put pressure on your knee until you feel a stretch
  • Hold this position for 30 seconds and repeat 3x on each side
  • If you have sharp pain with this motion, do not go as far!
  • This should feel like a stretch and should not be a sharp 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

How to Improve Your Posture at Work

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Article featured on Atlanta Spine Institute

How to Improve Your Posture at Work

A majority of Americans spend long periods of time sitting down while at work. Having an improper posture day after day can put those people at risk of chronic back pain, disorders, or future injuries. Read on to learn more about improving your posture at work.

Sitting Disease

The term sitting disease is a relatively new term. It refers to sitting for extended periods of time with little movement and poor posture, which results in multiple long term medical conditions, with chronic back pain being the most common. Even with a healthy level of exercise before or after work, the long periods of sitting can still cause health issues. Sitting disease is most often caused by the following:

  • Long periods without movement which can restrict blood flow to the spine.
  • Workstation or desk setup that causes neck strain, typically a result of monitors that aren’t at eye level.
  • Crossing your legs or ankles for long periods which can cause misalignment of the hips.
  • Slouching over with a rounded back, putting additional stress on your back.

Improving Work Ergonomics to Reduce Neck and Back Pain

Work ergonomics refers to fitting your job to your body and what it needs. For office work, this usually entails adjusting your workstation, desk, computer, chair, and your working habits to better fit your body. Improving work ergonomics generally focuses on keeping your body in a neutral position, not slouching over, and not leaning back too far. Some general tips to improve your work ergonomics include:

  • Rest with your feet flat on the ground and limit the amount of time with your feet or ankles crossed.
  • Keep your back against the back of your chair.
  • Make use of the lumbar support on your chair to help prevent slouching.
  • Adjust your computer monitors so that they’re at eye level, making sure that you’re not always looking down or up on them, which can strain the neck.

Take Breaks

Even with an improved work ergonomics, it is still important to take breaks, stretch, move around, stretch your legs, and promote blood flow. Research has revealed that taking a break about every half hour can significantly reduce the potential for health risks associated with prolonged sitting.

Listen to What Your Body Tells You

Awareness is another key factor in preventing chronic neck and back problems. If your body starts to become sore or stiff, analyze your work ergonomics. Maybe something needs adjusted, or maybe you just need more breaks. Try adjusting and see if the soreness or stiffness improves. If you suffer from chronic neck or back pain, schedule an appointment with your spine specialist to diagnose and recommend treatment to improve your neck and back.

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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

How to Prevent Back Pain When You’re Traveling

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Article featured on HealthPartners

Few things can ruin a vacation faster than a sore neck or back. And unfortunately, back pain from driving – especially long distances – is common. (Plus, back pain and flying often come together, too.)Here are a few key tips I give them to avoid back pain from driving, sitting in a car, flying or sleeping somewhere new.

1. Motion is lotion for your body! Even when traveling, it’s important to stay active to prevent back pain.

  • Use the 30-minute rule.

If you are sitting or standing for 30 minutes, change position. Even if it is only a brief change, it can help prevent back pain. Really, I promise, your back will thank you in the long run.

  • Take regular stretch breaks.

Back pain from driving is common. Stop every 60-90 minutes to get out and walk around while traveling by car, or get out of your plane seat and walk the aisle if permitted.

  • Do simple exercises while seated to help keep your back from getting stiff.

You can do something called a pelvic tilt while sitting on a plane or in the car to mimic the sit-to-stand motion.

2. Stress can contribute to the intensity of low back pain. The better you can manage stress, the better you can prevent back pain and the less you will hurt.

  • Don’t hesitate to ask for help.

Make things easier on yourself and let those who offer to help do so. If the flight attendants will help you lift your bags to the overhead compartment, let them.

  • Plan ahead.

Make a list of everything that needs to get done, and allow extra time to do them all in case things don’t go according to plan. That will make it easier to adjust if something unexpected comes up at the last minute (like, traffic or long security lines). If nothing goes awry, you’ll have extra time to relax!

  • Practice deep breathing and other mindfulness techniques.

I recommend giving progressive muscle relaxation exercises a whirl. They can be a less time-intensive alternative to yoga or meditation. And since they can easily be done in an airplane seat, they can be very helpful in counteracting the issues that can come from back pain and flying.

3. There are certain activities that may lead to back pain from driving or flying. So when you’re traveling, make simple changes to what you’re doing to prevent back pain from flaring up.

  • When you’re spending a long time in a car or plane…

Use a rolled up towel, sweatshirt, lumbar roll or a water bottle to give your back the proper support it needs for a long trip. Place the object just below the small of your back, above your hips.

  • When you’re sleeping in a car or plane…

Use a neck pillow – they really do help. Having a neck pillow will keep your spine in better alignment. And that will decrease the stress that resting in an upright position can put on your neck. If you don’t have a neck pillow, roll up a towel, sweatshirt or small blanket and wrap it around your neck.

  • When you’re standing in lines…

Keep your weight equal between both feet, or shift your weight back and forth. When it comes to the issue of back pain and flying, waiting to go through airport security is often a culprit. You can also try propping a foot up on a bag or curb to decrease the stress to your spine.

  • When you’re lifting luggage or heavy items off the ground…

Use a wide stance with your feet and squat down using your legs. Keep your butt back and put your weight into your heels.

  • When you’re picking small objects off the floor…

Try a technique called the “golfer’s lift.” Kick one leg behind you and bend at the hip like a pendulum, keeping your low back straight. Reach to pick up the object with one arm while using the other to hold a stationary object for support.

  • When you’re sleeping in a different bed…

Use blankets to help cushion a hard mattress if you prefer softer surfaces. If you’re lying on your back, prop up pillows under your knees. Or if you’re lying on your side, put a pillow between your knees. This will help you prevent back pain by keeping your spine in a better position.

 

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

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

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

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

Phone:
503-224-8399

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

Hours
Monday–Friday
8:00am – 4:30pm

Pulled Back Muscle and Lower Back Strain

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Article featured on Spine-health

Most episodes of low back pain are caused by damage to the soft tissues supporting the lower spine, including muscles, tendons, and ligaments.

The lower spine, also called the lumbar spine, depends on these soft tissues to help hold the body upright and support weight from the upper body. If put under too much stress, the low back muscles| or soft tissues can become injured and painful.

While a pulled back muscle or strain may seem like a minor injury, the resulting pain and muscle spasms can be surprisingly severe.

Types of Lower Back Strain

There are two common types of soft tissue injuries in the low back:

  • Muscle strain occurs when fibers in a muscle begin to tear from being overstretched or overused (commonly called a pulled muscle).
  • Lumbar sprain occurs when ligaments are overstretched or torn. Ligaments are tough, fibrous tissues that connect bones together.

A specific diagnosis of ligament sprain or muscle strain is usually not needed, as both have almost identical symptoms and receive the same treatment. This article refers mainly to lower back muscle strains, but applies to sprains or other soft tissues injuries as well.

Inflammation and Muscle Spasm

When soft tissues in the low back are stretched or torn, the surrounding area will typically become inflamed.

Inflammation, or local swelling, is part of the body’s natural response to injury, in which blood is rushed to an injured tissue in order to restore it. Inflamed muscles may spasm, feel tender to the touch, or cramp , and contract tightly, causing intense pain.

The Course of Lower Back Muscle Strain

The hip, pelvis, buttock, and hamstring muscles assist low back muscles in supporting the lumbar spine. When these muscles are injured, pain or tightness may be felt across the low back and into the hips or buttocks.

Symptoms are typically limited in duration and follow a pattern:

  • Pain is most intense for the initial few hours and days. It is normal to experience increased pain with certain movements or positions, such as bending forward, backward, or standing upright.
  • Ongoing moderate pain and stiffness is usually felt for 1 to 2 weeks while muscles heal. Pain when holding certain movements (such as anything that jars the spine) or positions (such as standing for a long period), stiffness, and local tenderness are typical.

Compared to many other kinds of back injuries, a pulled muscle is usually straightforward to diagnose and easy to treat, and symptoms usually resolve within 4 to 6 weeks. Some severe muscle injuries, such as a complete muscle tear, can take months to heal.

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