Ways to Improve 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.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

What Causes Sciatica?

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Article featured on News-Medical

Sciatica is caused by pressure on the sciatic nerve or its roots. Any condition which causes compression of the spinal cord, or the nerve roots emerging from the spinal foramina, causes sensory and motor symptoms in the area supplied by the sciatic nerve in a dermatomal distribution. The most common cause of sciatica is disc herniation in the lumbar region.

The causes of sciatica include:

  • Lumbar disc prolapse, or herniation of the cartilaginous intervertebral discs, which then put pressure upon one or more nerve roots in the lumbar region, causing the symptoms of sciatica.
  • Lumbar spinal stenosis, or narrowing of the bony canal surrounding the spinal cord, which puts pressure on the lumbar cord and its nerve roots, producing the classic symptoms of compression of the sciatic nerve. Occurring mostly in older people, it is characterized by more or less constant back pain, with leg pain or numbness soon after the patient starts walking.
  • Spondylolisthesis, where one disc slips forward over the one beneath, leading to narrowing of the available spinal canal space at that point. This can compress the spinal cord and nerve roots, and in the lumbar region, it causes sciatica. The fourth and fifth lumbar vertebrae are most commonly affected in lumbar spondylolisthesis, which is usually a sequel of spinal arthritis.
  • Spinal infection leading to abscess formation in the paraspinal region, causing pressure on the nerve roots or the spinal cord, depending on the location.
  • Spinal trauma or injury, leading to deformity which puts pressure on the spinal nerve roots.
  • Tumors growing within the spine, which compress the nerve roots.
  • Bone spurs or osteophytes, which are outgrowths of bone that form on stressed or degenerating bone, especially following cartilage loss. These can narrow the spinal space, or the space between adjacent vertebra where the nerve roots emerge.
  • Piriformis syndrome: the piriformis muscle is a thick small muscle located deep to the large buttock muscles or glutei, and it passes over the sciatic nerve. Spasm, swelling or tightening of this muscle leads to the piriformis syndrome by compressing the nerve. In addition, the nerve passes through the muscle rather than below it in about 14% of people, which may carry a higher risk of sciatic nerve compression.
  • Space-occupying lesions in the lumbar region, such as abscesses, clots, tumors, put pressure on lumbar nerve roots or the sciatic nerve itself.
  • Poor sitting posture can lead to paraspinal muscle spasm, ligamentary laxity or spinal deformity, putting pressure on the lumbar spine and pinching the nerve roots.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

6 Signs of Spinal Stenosis

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Article feature on Spine-Health

Does your back, arm, or leg pain seem to come and go, depending on what you’re doing at the moment? This sign may indicate spinal stenosis.

Spinal stenosis happens when the bony openings for your spinal nerves (foramen) and/or the spinal cord (central canal) become narrow. This narrowing may compress your spinal cord and/or spinal nerves and can develop at various points along your spine. Spinal stenosis is a condition that’s more likely to occur in people over 60 years of age and tends to worsen as the years add up.

Here are 6 typical signs and symptoms to watch out for if you suspect your pain is from spinal stenosis. Depending on the type and location of the stenosis, one or more symptoms may be experienced:

1. Neurogenic claudication

When the nerves in your lower back get compressed, you may experience neurogenic claudication in your legs. Neurogenic claudication usually has the following characteristics:

  • Constant pain and/or numbness in your legs while standing
  • Increased pain and/or numbness in your legs while walking variable distances and/or while bending the spine backward
  • Difficulty in performing upright exercises or activities
  • Improvement or resolution of pain and/or numbness with rest

Neurogenic claudication pain is typically relieved when you bend your spine forward (such as while leaning on a shopping cart/walker, squatting, or sitting and leaning forward).

Your doctor will likely need to differentiate this pain from vascular claudication, which can mimic neurogenic claudication.

2. Sciatica

Compression of the nerve roots in your lower back may lead to lumbar radiculopathy or sciatica (depending on the nerve roots affected). Sciatica is experienced as nerve pain and weakness typically felt in one leg at a time.

Depending on the nerve root(s) affected, pain may occur in your lower back, buttock, thigh, calf, leg, and/or foot. A pins-and-needles sensation, tingling, weakness, and/or numbness may also occur in the areas affected by pain.

3. Foot drop

Compression of the L4 and L5 nerve roots in the lower spine may cause motor weakness in your foot, resulting in foot drop. This condition typically causes a feeling of weakness while attempting to lift the foot and/or toes upward. As a result, the individual may involuntarily drag their foot or tend to trip while attempting to walk.

The compression of the S1 nerve root may cause weakness while walking on tip-toes.

4. Gait problems

Spinal stenosis can affect walking in different ways depending on its location within the spine, for example:

  • Lumbar spinal stenosis (in the lower back) may cause gait problems due to foot drop. The condition may also cause weakness in thigh and leg muscles, such as the quadriceps and the calves.
  • Cervical spinal stenosis (in the neck) with spinal cord compression may cause difficulty in maintaining balance while walking, especially in the dark. However, cervical spine stenosis with a pinched nerve does not cause gait imbalance.

Changes in gait may be too subtle to notice at first. Over time, the condition may present with progressively increasing falls.

5. Radiating arm pain

Cervical spinal stenosis may cause mild to moderate burning or shock-like pain in the neck, shoulder, and/or arms. Abnormal sensations, such as tingling, crawling, and/or numbness may be felt in both hands. The arms and hands may feel weak.

6. Loss of fine motor skills

Spinal stenosis in the cervical spine may cause difficulty in doing tasks that involve fine motor skills of the hand, such as buttoning a shirt. In the advanced stages, there may be difficulty with writing, eventually making holding a pen impossible. 6

If these symptoms sound familiar, check with your doctor, since spinal stenosis may get worse without treatment.

Red-flag signs and symptoms of spinal stenosis

Rarely, severe spinal stenosis may cause red-flag symptoms, such as bowel and/or bladder incontinence, numbness in the inner thighs and genital area, and/or severe weakness in both legs.

These symptoms indicate a serious medical condition, such as cauda equina syndrome, which must be treated urgently to prevent permanent loss of function in the legs.

An accurate diagnosis by a medical professional is necessary to determine the underlying cause of spinal stenosis. Depending on the cause and severity, your doctor may suggest nonsurgical treatments, such as physical therapy, pain-relieving medications, and/or activity modification. Sometimes, minimally invasive procedures, such as epidural steroid injections may be advised. Surgery is rarely advocated as the first-line treatment unless there are severe symptoms or neurologic deficits.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

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.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Lower Back Strain and Pulled Back Muscle

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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.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

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.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

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.

 

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

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.

Best Exercises for Flare-Ups of Lower Back Pain

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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!

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition and offer related support services, such as physical therapy, WorkLink, and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Upper Back Pain Between Shoulder Blades: Is it Serious?

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Article featured on MedicalNewsToday

Poor posture, injury, or problems with the spine can all lead to upper back pain. A common cause of pain between the shoulder blades is muscle strain. Treatments for mild upper back pain include stretching exercises and pain relievers. Some cases of pain between the shoulder blades are preventable. Someone with underlying spinal problems may need advice from a doctor or physical therapist to reduce pain and discomfort.

Causes

Stretching, maintaining good posture, relieving stress, and avoiding heavy lifting can help alleviate or prevent shoulder pain.

There are several muscles of different shapes and sizes in the upper back, which help with neck, shoulder, and arm movements.

Injuries to these muscles can cause upper back pain. The feeling can be a dull ache or a sharp pain.

Exercise

Some forms of exercise increase the risk of injuring the upper back.

Throwing a ball overhead, lifting weights, and performing some swimming strokes can strain muscles between the shoulder blades. The repetition of these movements over time is a common cause of muscle strain.

Other symptoms of muscle strain include a feeling of weakness in the area, swelling, and muscle cramps. People can treat a mild strain with ice, rest, and pain relievers. Most mild strains should heal within a couple of weeks.

Nonsteroidal anti-inflammatory drugs (NSAIDs) can reduce pain and swelling. It is important to try to avoid activities that strain the back muscles. Applying an ice pack for up to 20 minutes every few hours can also reduce pain and swelling. Gently moving the shoulders at regular intervals can help reduce any stiffness.

Posture

How someone sits or stands can cause pain between the shoulder blades. Some positions that may put a strain on muscles in the upper back include:

  • sitting at a desk for much of the day
  • using an uncomfortable chair
  • leaning over a laptop for long periods
  • crossing the legs when sitting down

These postures can cause a dull ache between the shoulder blades.

Gently stretching the muscles in the upper back can help ease the pain. People can try rolling the shoulders forward and backward to reduce stiffness. Linking the hands behind the back and gently pulling the arms downward might also help.

Stress

Stress causes muscles in the body to become tense. The neck and shoulders are a common area of tension, which can cause pain between the shoulder blades. Stress can also cause headaches if the shoulder muscles are tense for a long time. Addressing the causes of stress, having a good support network, getting enough sleep, and exercising regularly can all reduce stress.

Lifting or carrying

Carrying or lifting something heavy can strain the upper back. People should take care to use safe lifting practices when pushing, pulling, or lifting items.

Carrying a shoulder bag puts weight on the shoulders, pulling on the muscles between the shoulder blades. Holding heavy shopping bags can also strain the arms and the muscles in the upper back.

People can avoid carrying too much weight on the shoulders by choosing backpacks with two straps to spread weight evenly and only carrying essential items. If necessary, a person can make more than one trip to avoid carrying several heavy bags at once.

Muscle injury

Injury to muscles in the upper back can cause pain between the shoulder blades.

Injuries might occur as a result of exercising, lifting something heavy, or falling. A tear can cause severe pain.

The rotator cuff muscles attach the arm to the shoulder blade. Injuring one or more of these muscles can cause pain in the upper back and shoulder. Such injuries can also cause difficulty in moving the arm or shoulder.

Treatment for mild or moderate muscle tears includes resting, applying an ice pack, and doing strengthening exercises. In some cases, a doctor may prescribe steroid injections to reduce swelling. For about 20% of rotator cuff injuries, surgery is necessary to reattach a tendon.

Scoliosis

Scoliosis is a condition in which the spine has a sideways curve. A person’s shoulders or hips may look slightly uneven, or one shoulder might stick out.

Scoliosis does not always cause symptoms, but some people with this condition may experience back pain. Exercise will help strengthen muscles in the upper back and shoulders, which can reduce muscle strain and pain.

Myofascial pain syndrome

Myofascial pain syndrome is a long-term health condition that causes pain in specific muscle groups. Unlike with other chronic pain conditions, pain does not occur throughout the body.

A trigger point in a muscle will cause pain in the area. In the upper back, it may cause pain across the group of muscles around the spine, neck, and shoulders. Treatment can include laser therapy, steroid injections, lifestyle changes, and massage.

Osteoarthritis

Gradual wear and tear of the joints over time can cause osteoarthritis. The symptoms include stiffness, pain, and swelling, which can cause difficulty in moving the joints.

Injuring or overusing the joints can increase the risk of osteoarthritis.

Some people have a job that requires frequent reaching overhead or heavy lifting. This work can lead to osteoarthritis in the shoulder joints and upper back pain later in life.

Maintaining good posture, keeping the muscles in the shoulders and upper back strong, and avoiding heavy lifting can help prevent pain between the shoulder blades.

People who sit at a desk for long periods may benefit from a comfortable chair to prevent upper back pain. They should try to keep the spine in a natural position without hunching the shoulders or pushing the neck forward.

Regular exercise can help a person maintain a moderate weight, which reduces strain on the back. Stress can cause tension in the upper back and shoulders. Yoga or stretching exercises can help ease tight muscles.

Summary

It is easy to strain muscles in the upper back and cause pain between the shoulder blades. Common causes are leaning over a laptop, carrying heavy bags, or sitting in an uncomfortable seat for long periods.

Most causes of upper back pain are mild. However, some more serious problems can cause pain between the shoulder blades. It is important to seek medical advice for symptoms of scoliosis, osteoarthritis, or a muscle tear.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.