Surgery options when back pain is becoming chronic or so severe that an individual cannot function normally and negatively affects their life. Pretty much everyone experiences back pain at some point. This is often from:
Lifting heavy/non-heavy objects incorrectly
Improper posture
Twisting in an awkward way
Overreaching
Muscle spasms
Physical activity the body is not used to doing
Most cases of backaches and pain go away by themselves or with conservative treatment. But sometimes, surgery is necessary.
When Surgery Is Necessary
Acute back pain can last for days or weeks and can often resolve with physical therapy, chiropractic, and self-care. Back pain that continues for 12 weeks or longer is considered chronic. Around twenty percent of individuals who experience acute low back pain after a year begin developing chronic back pain. Doctors try to treat most back pain cases with non-surgical approaches.
They usually begin with physical therapy/chiropractic.
If that doesn’t work, then medication is incorporated.
However, many individuals do not want to take long-term medication, which is when surgery may be recommended.
In most cases, surgery is a last resort.
When the pain radiates to the legs or if it is causing problems with bladder and/or bowel function, these are definite signs/symptoms that surgery is needed. If the pain/dysfunction continues after thorough and effective non-surgical treatment, surgery could be recommended to preserve the spine to improve spinal strength and function before the problem worsens, causing further injury and damage. Some of the most common and effective spine surgery options include.
Surgery Options
Microdiscectomy
Microdiscectomy is the most common back surgery in the United States. It is minimally invasive spine surgery. Microdiscectomy patients have low back pain combined with leg pain, tingling, numbness, and weakness. In between the vertebrae are the body’s shock-absorbing discs. The discs can begin to bulge out, a bulging or herniated disc, and press on the surrounding nerve roots, causing pain, tingling, numbness, or weakness. A microdiscectomy removes the portions of the disc pressing on the nerve.
It is called micro because the surgeon wears specialized glasses known as loupes that act as microscopes. This is so the surgeon can see the details when they’re operating. The surgery is performed through a small incision in the middle of the back or on the affected side. Patients can go home a few hours after the surgery and return to normal activities within two weeks. The success rate is 85 – 95%, especially if the surgery is done early before the damage begins to spread out.
Laminectomy
The spinal canal contains a special lining. This is where the nerves and ligaments run through. Age, along with normal wear and tear on the body, causes the ligaments to thicken. This is when bone spurs can develop from osteoarthritis, and the discs can begin to bulge or rupture/herniate. This clogs and impinges the space where the nerves should easily flow through. This narrowing is called spinal stenosis. A laminectomy opens up the space relieving the compression/pressure. The procedure requires removing part of the back of a vertebra called the lamina. This enlarges the spinal canal and relieves the pressure on the nerves. The procedure is done through a small incision in the middle of the back but can also be done through a minimal incision. Leg pain improves after surgery. A traditional incision full recovery takes 6 to 12 weeks. The success rate is around 85 percent.
Spinal Fusion
A spinal fusion joins/fuses two or more bones in the spine. This is done when an individual has severe compression of the nerves, severe instability, or spinal revision surgery. A fusion can help stabilize spinal fractures. Other reasons for a spinal fusion are spine deformity, cancer of the spine, and sometimes used for intractable pain. A fusion stabilizes the spine with screws and rods. The disc causing the compression is replaced with a fusion device and bone graft. The surgery is often performed in combination with a laminectomy. Recovery and returning to activities can take around 3-4 months after the procedure. The success rate is 85-90% with pain improvement.
Kyphoplasty
Spinal compression fractures are common in individuals with osteoporosis. When they happen, the pain can be so intense that braces and medication don’t help. Kyphoplasty can bring pain relief. It can be performed by a pain management doctor, interventional radiologist, or surgeon in an outpatient X-ray facility and operating room. The procedure involves conscious sedation, sometimes accompanied by general anesthesia. A small instrument is inserted into the vertebra, and a balloon is inflated to make room for bone cement. After the bone cement is injected, patients can go home within a few hours. The success rate is around 85%, and recovery time could be several days.
Disc Replacement
This is a procedure that can replace spinal fusion for certain cases. A disc replacement can be done in the lumbar/low back or the cervical/neck spine. This procedure is performed to treat a pinched nerve and/or spinal cord compression. The injured/damaged disc is removed and is replaced with an artificial disc. The device allows for motion, whereas fusion procedures fuse the bones to stabilize and immobilize the area. Disc replacement is recommended for younger patients that don’t have serious arthritis. This is because they still have mobility. If significant arthritis is present, the patient could experience more pain and require spinal fusion. Recovery takes around six weeks. Intense physical activity is off-limits for two or three weeks after the initial recovery period. The success rate is more than 90%.
Anterior Cervical Discectomy and Fusion – ACDF
This is a common neck/cervical spine procedure. This surgery is for pain relief, weakness, tingling, and numbness of the arms caused by a pinched nerve or stenosis. The damaged disc is removed through a small incision in the side of the front of the neck. The disc is replaced with a bone graft or specialized spacer and a small plate with screws. This is to stabilize the spine. It is highly effective in relieving pain and in preventing neurological decline from spinal cord compression. Recovery time is around 12 weeks before a full return to normal activities. However, individuals report feeling better after two weeks.
Back Surgery Options
The majority of cases involving back pain get better on their own or with conservative treatment. But if an individual cannot find relief, there are safe and effective surgery options that can help.
Body Composition
When The Immune System Activates
When the body gets sick from a bacterial infection, virus, etc., the body’s defense system activates, causing inflammation. This immune response serves as the first wave of defense against foreign invaders. The infected area becomes red and swollen from increased blood flow. For example, when the nose gets red from a cold, this is inflammation. The reaction is caused by white blood cells known as macrophages, and the proteins they emit called cytokines encourage inflammation. Inflammation that’s triggered by the immune system is normally a good thing. It means the body is releasing a proper amount of hormones and proteins. These activate the white blood cells to start the healing process and work to fight the infection.
Pregnancy is an exciting time in a woman’s life. A healthy pregnancy is the objective, and therefore, essential to maintain a healthy diet and stay physically active. However, it can be easy to forget about the strain that pregnancy places on the body and push through the aches and pain with everything going on. Specifically the spine and pelvis. During pregnancy, the body goes through various changes to accommodate the growing baby. When pregnant, a hormone known as relaxin is released. This relaxes the joints for labor and delivery. Sometimes the ligaments can become too loose that they become structurally unstable. This causes pain. Other factors that can lead to spine misalignment and pain:
25 – 30 lbs of added weight and pressure on the spine, pelvis, legs, feet.
Weakened abdominal muscles.
Lower back curvature becomes more prominent.
Pregnant women going through discomfort/pain can benefit from chiropractic pregnancy adjustments. These maintain spinal alignment while keeping the baby safe. Chiropractors are trained to treat pregnant women; however, there is additional certification to specialize in this area. A prenatal chiropractor also provides information on:
Preparing the body for labor and birth
Maintaining healthy posture
Ensure the body is properly aligned throughout the pregnancy.
Diet
Health coaching
Postpartum care
Chiropractic Benefits For A Healthy Pregnancy
The obvious benefits include back pain relief, quality of life improvement, and reducing the need for pain medications. Other benefits include:
Alleviates sciatic nerve pain
Helps to control urinary incontinence
Reduces pregnancy-related nausea
Aligns the pelvis for optimal delivery
Reduces labor and delivery time
There is little risk associated with prenatal chiropractic care. However, it is not recommended for pregnant women with health complications like vaginal bleeding or ectopic pregnancy.
Repositioning
If the baby does not have enough room or is going into a breeched position, a chiropractor will work on the ligaments and muscles in the pelvic region to decrease any intrauterine restrictions. Getting the pelvis aligned will allow for an optimal delivery position. This will help move the head down and give the baby more space. If there is a breech position, it is recommended to see a chiropractor once a week during the eighth and ninth months.
When to Start
After receiving approval from the obstetrician, a woman can see a chiropractor at any stage during pregnancy. Many women start chiropractic in the first trimester. This develops a relationship early and benefits the woman as her body changes throughout the pregnancy.
How Often
Most patients visit a chiropractor once a month during the first trimester. Then they increase the sessions as the pregnancy progresses. Every woman’s pregnancy is different, requiring a personalized/customized treatment plan. The chiropractor will best advise on the frequency of treatment.
Pregnancy Technique
A chiropractor’s job is to manipulate the woman’s spine, joints, and muscles into alignment.
The adjustments utilize gentle pressure. The techniques are adjusted accordingly. Depending on how far along the woman is, as well as musculoskeletal health. For example, they could emphasize focus on the pelvis to reduce stress on the uterus and ligaments for a few sessions. Then shift back to the spine. They will not exert excessive pressure on the abdomen and possibly incorporate specialized equipment specifically for pregnant women.
Sciatica
Symptoms of sciatica are common during pregnancy, typically in the later months. This comes from the added pressure on the sciatic nerve. It can be sharp, burning pain from the hip to the foot. This makes walking, sitting, and sleeping uncomfortable to unbearable. Some women are fortunate enough to experience relief if the baby moves off the sciatic nerve. However, most will need some form of treatment to manage and heal the symptoms. This usually includes:
Series of adjustments
Hot and cold therapies
Stretches
Chiropractic can continue to help after giving birth, providing post-natal care helping the body return to its pre-pregnancy state healthily and optimally.
Body Composition
Diet, Nutrition During Pregnancy
From a nutritional perspective, a high GI diet during pregnancy increases the chances of excessive weight gain and overweight babies. Intake of low-glycemic carbs is associated with weight gain in the normal range. If planning to get pregnant or are pregnant, pay attention to the quality of carb intake for a healthy pregnancy. Health care providers recommend avoiding extreme diets for the first four to six weeks after delivery. This gives the body time to recover and helps to establish a consistent milk supply, as rapid weight loss could interfere with breastfeeding. Before going on a diet or starting an exercise program, check with a healthcare provider to rule out any medical conditions.
References
30 of the Most Surprising (And Alarming) Back Pain Statistics. The Good Body. www.thegoodbody.com/back-pain-statistics/. Last updated May 30, 2017. Accessed September 22, 2017.
Bernard, Maria, and Peter Tuchin. “Chiropractic Management of Pregnancy-Related Lumbopelvic Pain: A Case Study.” Journal of chiropractic medicine vol. 15,2 (2016): 129-33. doi:10.1016/j.jcm.2016.04.003
Individuals and doctors have praised the anti-inflammatory, pain-relieving properties of drinking tea. Inflammation is the body’s natural immune response when injury and infection present. This is good. However, it’s meant to be a temporary response that deactivates when there is no longer any danger. When the body is exposed to various irritants like industrial chemicals, inflammatory foods like sugar, refined carbohydrates, and autoimmune disorderscan cause the immune system to go into overdrive. Chronic inflammation can develop, circulating powerful hormones and chemicals through the body, causing damage to the cells. One consequence of chronic inflammation is back pain. Besides standard backaches, some chronic conditions are directly tied to inflammation. These include forms of arthritis:
Ankylosing spondylitis
Rheumatoid arthritis
Transverse myelitis
Multiple sclerosis
These conditions involve inflammation of the central nervous system.
Drinking tea can help with back pain and pain in general.
Teas With Anti-Inflammatory Properties
Certain teas contain anti-inflammatory compounds. These compounds are called polyphenols and work to decrease the chemicals in the body responsible for pain and inflammation. There are varieties of teas that contain anti-inflammatory properties.
Certain Teas Reduce Inflammation
Drinking specific teas with more polyphenols can better decrease inflammation. For example, green tea is higher in polyphenols than black tea. Recent studies centered on individuals with rheumatoid arthritis over six months found significant improvement in symptoms in those who drank green tea. Green tea works best when part of an anti-inflammatory and nutritional lifestyle adjustment. This supports combating inflammation. Other teas that are believed to reduce inflammation include:
Turmeric
Holy basil
Ginger
Three Cups a Day
The amount of tea depends on the quality of the tea and how it is prepared. Doctors recommend around three cups a day for individuals with rheumatoid arthritis. However, these could contain caffeine. If this is an issue, there are decaffeinated versions with the same anti-inflammatory properties.
Drinking Tea Works Best When Combined with Other Treatments
If experiencing back pain or looking to combat a specific condition, it’s recommended to utilize various treatment approaches combined with drinking tea. This includes:
Certain back conditions benefit from drinking tea regularly; however, spine structural issues or fractures will not benefit from tea’s mild anti-inflammatory properties. It is vital for individuals with back pain that a spine specialist or chiropractor perform a proper and thorough examination, especially for Individuals that take medication that could directly interact with anti-inflammatory teas.
Drinking Tea for Back Pain
For most individuals, drinking tea is safe to help treat back pain conditions and added health benefits. For example, studies have found that green tea has mild anti-cancer, anti-diabetic properties and can help in maintaining a healthy weight. If tea helps reduce pain, it’s worth trying. Remember, pain is the body’s way to alert the individual that something is wrong.
Body Composition
Alcohol and Heart Health
According to the Mayo Clinic, consuming more than three alcoholic drinks in one sitting causes a temporary blood pressure elevation. Foods often served with alcohol are usually high in salt, which can also raise blood pressure. A few alcoholic beverages on a night out is fine, but heavy or binge drinking can lead to short-term spikes in blood pressure that could cause cardiac health problems. These are the short-term effects of alcohol on blood pressure. Heavy alcohol consumption can lead to long term health risks like:
Hypertension
Heart disease
Digestive issues
Liver disease
Stroke
It’s recommended that individuals incorporate regular exercise/physical activity and healthy diet changes and watch alcohol intake to improve heart health.
References
The Clinical Journal of Pain. (October 2019) “Nonspecific Low Back Pain:
Certain Teas Bring Down Inflammation More Than Others: Journal of Physical Therapy Science. (October 2016) “Green tea and exercise interventions as nondrug remedies in geriatric patients with rheumatoid arthritis” www.ncbi.nlm.nih.gov/pmc/articles/PMC5088134/
The Bottom Line: Proceeding of the Japan Academy, Series B Physical and Biological Sciences. (March 2012) “Health-promoting effects of green tea” www.ncbi.nlm.nih.gov/pmc/articles/PMC3365247/
Losing weight can be one of the hardest things to do. It is also one of the best things anyone can do to get rid of back pain and optimize overall health. Achieving and maintaining a healthy weight impacts the whole body, especially the spine. It is prevalent for individuals who are overweight to experience back pain. This comes from the added weight that the feet, legs, pelvis, and spine have to support. For many, once the weight comes off, the back pain reduces significantly and/or disappears completely. For those embarking on a weight loss journey, our:
Chiropractic team
Physical therapists
Health coach
Nutritionist
Can provide resources to plan, encourage, and assist in reaching health goals.
Overweight, Obesity and Back Pain
Spine pain is one of the top reasons individuals see a doctor. The need to lose weight is based on body mass index/BMI. BMI can be an indicator that an individual’s weight might not be in a healthy range. BMI ranges:
Normal weight – Body Mass Index of less than 25
Overweight – Body Mass Index of 25 to 30
Obese – Body Mass Index of 31 to 35
Extremelyobese – Body Mass Index of 36 or higher
If unsure about how to get an accurate BMI measurement, talk to our team about InBody Testing.
Added Weight Places Pressure On the Spine
Added bodyweight places added strain on the low back. Studies have linked obesity with degenerative disc problems. Combined with the physical impact the added weight has on the spine and overall health, it can also affect spine surgery outcomes. Studies have shown that some overweight/obese individuals have an increased risk for surgery-related complications like:
Infection
Issues recovering from anesthesia
Overall recovery struggles
The good news is that individuals do not have to lose a significant amount of weight to see and feel the benefits. Losing 15% of excess weight will improve chronic back pain.
Exercise
Successful weight loss is the ability to maintain the loss. It needs to be something that can be committed to and brought into an individual’s lifestyle. Trying to go hard with an extreme diet or intense exercise program is not recommended. This is like not having any long-distance running knowledge along with training but entering a 12345K race. An individual will collapse after a few blocks. And sustained weight loss is just that, a long-distance journey that requires:
Getting educated about what is going on with the body
Understanding how foods affect/impact the body
Understanding the body’s unique needs to lose weight
Developing a personal health goal plan
Following through
Lifestyle factors contribute to healthy body weight. Being able to embed healthy habits into one’s life is the objective. Although it can sound easy to do, it can be a challenging process. With professional help, individuals can:
Maintain a nutritious and balanced diet
Have an active lifestyle
Maintain healthy sleep habits
Keep stress under control
Discussing a weight loss plan is very important. A professional health coach, nutritionist, and chiropractor will develop the right program that considers an individual’s specific health status.
Overall Health
Achieving a healthy weight will reduce to relieve back pain completely and significantly improve quality of life. Weight management is challenging, but once the benefits are seen and felt, it becomes second nature.
Body Composition
Healthy Kidneys
The kidneys pump more than 400 gallons of recycled blood through the body every day. These organs work nonstop to filter blood and remove waste. If the kidneys become impaired, the body can become overloaded with waste. Unhealthy lifestyle choices can harm/damage the kidneys. Kidney disease progresses slowly over the years. Individuals can lose 90 percent of kidney function before symptoms become serious. Chronic kidney disease is not reversible. However, with lifestyle adjustments, an individual can lower their risk of developing kidney-related diseases.
Proper Hydration
Drink plenty of water to clear sodium, urea, and toxins from the body and prevents kidney stones. Try to drink eight 8-ounce glasses of water each day. Every individual’s body water levels are different. A body composition test can determine what is normal for the individual.
Maintain healthy diet
Poor diet contributes to visceral fat gain. This has been linked to chronic kidney disease. Reduce visceral fat by eating a healthy diet of vegetables, fruit, and lean protein. Cut down on salty, processed foods. Body composition testing can help form an individualized diet plan to reduce visceral fat.
Supplements, antibiotics, and OTC medications
Overuse of common over-the-counter medications and supplements can cause kidney damage and disease. Consult with a doctor before taking medications and supplements if there is kidney function impairment.
Maintain fitness and physical activity
Cardio and strength training exercises are recommended. High blood sugar levels stress the kidneys. Building adequate muscle mass will help control blood sugar. A body composition test can make sure there are adequate amounts of muscle mass.
References
Liuke M, Solovieva S, Lamminen A, Luoma K, et al. Disc degeneration of the lumbar spine in relation to overweight. Int J Obes (Lond). 2005;29(8):903-908.
Ogden CL, Carroll MD, Fryar CD, Flegal KM. Prevalence of Obesity Among Adults and Youth: the United States, 2011–2014. Centers for Disease Control and Prevention: National Center for Health Statistics.www.cdc.gov/nchs/products/databriefs/db219.htm. Page last updated: October 28, 2015. Accessed July 10, 2017
Samartzis D, Karppinen J, Chan D, Luk KD, et al. The association of lumbar intervertebral disc degeneration on magnetic resonance imaging with body mass index in overweight and obese adults: A population-based study. Arthritis & Rheumatology. 2012;64(5):1488-1496.
Tennis is a sport that can be enjoyed by individuals of all ages and provides optimal physical activity and cardiovascular exercise. Although it can be leisurely, it does require being light on the feet with quick, starting, stopping, turning, and twisting movements for those new to playing tennis. If back pain is present, playing can be difficult. One study showed almost 40% of tennis players missed one or more tournaments because of low back pain/problems. A 2016 study found that tennis players with low back pain have difficulty moving their muscles with ease.
Know and Understand the Risks
Playing tennis has its risks when it comes to back pain. What can bring on or worsen back pain are the repetitive motions, like swinging, serving, volleying, and the uneven force placed on the body. This force is the power and momentum that is used for certain swings like serving and forehands. What happens is it does not evenly distribute through the body, increasing the potential to cause strains and sprains. For example, the serving motion repeatedly puts a hyperextension force through the spine. The result is overuse injuries.
Preparation
No one wants to injure their back for those new to tennis and those who have been playing for years. This is where off-court conditioning comes in and preventive measures. This includes:
Don’t play for too long when starting or multiple days in a row
Gradually increase the frequency and intensity
Focus on the fundamental skills rather than trying to blast the ball like the pros.
Trying to smash the ball too soon can result in a rotator cuff injury.
Stay Aware of Your Body
Playing tennis can cause an individual to become distracted; however, it’s crucial to be mindful of the body and what’s going on.
Pay attention to the heat.
Humidity
Proper rest between games
Hydration to prevent muscle cramping
Stretching before and after playing
Warming up and cooling down
Take a break and stretch out if pain symptoms present.
Never play through the pain that could result in worsening or creating new injuries.
Pay attention to proper form.
Apply modifications to prevent and avoid worsened back pain. This could be serving more simply or hitting around a stroke that generates pain symptoms.
Cooling Down
After a match, rehydrate the body and cool down. This could be a little walking around the court, if possible getting in a pool or water splash park, and let the musculoskeletal system recover. Do some spinal exercises afterward, like yoga poses. Applying anti-inflammatory creams or gels can help keep the muscles loose and promote circulation. Anti-inflammatory foods can help with pain and inflammation.
Spinal Conditions
There are individuals with spinal conditions that should not play tennis. These include:
Acute disc herniation
Active bone injury/s – fractures and stress fractures
Spinal instability – spondylolisthesis
Post-spine surgery
A spinal condition involving nerves and/or the spinal cord
Consult a doctor before adding tennis to a physical regimen. Tennis is an aerobic activity that has several benefits. It keeps the body physically active for mental and physical wellness. The hormones released can help mitigate musculoskeletal pain and negative emotions like depression and anxiety that can come from experiencing back pain.
Body Composition
Magnesium
Magnesium supports a healthy immune system. It helps maintain:
Aids muscle relaxation after exercise/physical activity
Magnesium is essential in several biochemical reactions; a slight deficiency can increase cardiovascular disease risk. Deficiency can also lead to an increased risk of insulin resistance. Magnesium-rich foods are also high fiber foods. Dietary fiber helps with:
Digestion
Helps control weight
Reduces cholesterol
Stabilizes blood sugar
Recommended sources of Magnesium include:
Green vegetables – spinach, swiss chard, and turnip greens
Jahnen-Dechent, Wilhelm, and Markus Ketteler. “Magnesium basics.” Clinical kidney journal vol. 5,Suppl 1 (2012): i3-i14. doi:10.1093/ndtplus/sfr163
Katz, David L et al. “Cocoa and chocolate in human health and disease.” Antioxidants & redox signaling vol. 15,10 (2011): 2779-811. doi:10.1089/ars.2010.3697
Wang, Jinsong, et al. “Dietary magnesium intake improves insulin resistance among non-diabetic individuals with metabolic syndrome participating in a dietary trial.” Nutrients vol. 5,10 3910-9. 27 Sep. 2013, doi:10.3390/nu5103910
It is time for outdoorsummer activities. Summer is iconic in its association with a wide range of outdoor activities. However, many can be physically strenuous and require a great deal of body movement. Summer gets individuals thinking of:
Hiking
Bicycling
Swimming
Water sports
Tennis
Golf
Gardening
This is when individuals have to figure out which activities will be easy on their backs. For those dealing with regular and/or chronic back or neck pain, athletic/movement-based activities can be done with:
Proper planning
Strain prevention/reduction
Activity modification/s
Most activities can be manageable.
Preventing/avoiding worsening the pain is the most recommended solution.
Individuals can still enjoy favorite outdoor activities for those who do have back pain, whether from an injury, herniated disc, muscle strain, arthritis, osteoporosis, or another cause.
Safe Summer Activities Safe For The Spine
Swimming
The best summer activity for the spine/back is swimming or any movement in the water. It is recommended and utilized in physical therapy for those with injuries and pain conditions and is shown to prove that it brings relief and exercise. Hot weather makes it easy to get in the water, whether a pool, river, or lake. Doing basic water stretches, exercises, or walking movements can bring significant pain relief. This is because the body’s weight is lessened, which lessens the spine’s pressure.
Walking
Getting outside every day and running can cause a great deal of strain. However, walking is extremely safe and effective, especially on the spine. The key is to take it slow and build up the ability to walk longer and further. However, those with spinal stenosis, which is the narrowing of the spinal canal, might find that walking increases pain. It is recommended to start with light walking sessions and modify them as much as needed. An example could be walking half a block; if pain presents, perform some other movement/s that does not cause pain, and then walk another half block. Taking it slow.
Hiking
It is not out of the question for individuals who like to hike, but caution should be taken. This is because hiking adds factors that can increase the risk for injuries or conditions if the activity is not modified. Most hikes involve hills, elevation changes, climbing, and uneven surfaces. This requires planning and preparation. It is recommended to choose hiking paths that will not exhaust an individual, and that can be easily backtracked if pain or issues arise. This is especially important for those that are flexion-intolerant. This is when individuals feel pain when bending or leaning forward over the hips. This could be hiking up and down hills that are likely to cause flare-ups.
Fishing
Fishing is a favorite summer activity and is recommended because of the relaxed atmosphere and ability to be modified easily. Individuals can sit in a supportive chair and fish, or they can stand and fish. There is not a lot of quick bending or rotating and totally open to modifications.
Activity Moderation and/or Modification
Figuring out movement modifications or mix up the time. Activities can be enjoyed; it just requires making the right adjustment/s that will make the activity manageable. For those with back pain usually know what movements will cause pain. This can help make it easier to modify specific movements/motions. Activities that more than likely will cause inflammation flare-ups are about finding a way to do it so that the result is not as extreme.
One way to modify summer activities is by altering/changing the amount of time engaged. For example, instead of spending 4-6 hours fixing up the yard/gardening, break it up by doing the activity for an hour, stop, stretch, relax, rehydrate, and then continue, respectively.
Modification can also be done by changing the functional components of the activity/s. Rather than bending and picking up tools, pulling weeds, etc., get a work stool/bench and perform the activity sitting. This goes for any activity.
Body Composition Health
Can more fat be burned by exercising in the heat?
Individuals wonder if exercising when it’s hot out causes the body to burn more fat. After all, the body is hotter and sweating much more. However, it’s more complicated. Studies show that when exercise is done in high temperatures, the heat can affect the body’s hormonal and metabolic response. The same studies show a consistent shift from breaking down fat cells for energy and breaking down carbohydrates for energy. When exercising in extreme heat, the energy demand becomes too high to break down more fat. Instead, it uses carbohydrates. So the extra sweat is just water, salt, and not fat. But heat can still play a positive role in improving body composition. Two ways include:
Heat shock proteins – HSP – Without exercise, exposure to heat can cause heat shock proteins to activate. Heat shock proteins live inside cells and aid in muscle protein synthesis and repair. When exposed to temperature/thermal stress, they increase to meet the demand.
Human Growth Hormone – HGH – Synthetic Human Growth Hormone increases lean mass, reduces body fat, and improves performance. However, it is naturally produced by the body and can be enhanced through exercise.
References
American Journal of Physical Medicine & Rehabilitation. (February 2018) “Aquatic Exercises in the Treatment of Low Back Pain: A Systematic Review of the Literature and Meta-Analysis of Eight Studies”
Gobbo, Stefano et al. “Physical Exercise Is Confirmed to Reduce Low Back Pain Symptoms in Office Workers: A Systematic Review of the Evidence to Improve Best Practices in the Workplace.” Journal of Functional morphology and kinesiology vol. 4,3 43. 5 Jul. 2019, doi:10.3390/jfmk4030043
Grabovac, Igor, and Thomas Ernst Dorner. “Association between low back pain and various everyday performances: Activities of daily living, ability to work and sexual function.” Wiener klinische Wochenschrift vol. 131,21-22 (2019): 541-549. doi:10.1007/s00508-019-01542-7
Preventive Medicine Reports. (2017.)“Gardening is beneficial for health: A meta-analysis.” ncbi.nlm.nih.gov/pmc/articles/PMC5153451/pdf/main.pdf
Selby, Sasha et al. “Facilitators and barriers to green exercise in chronic pain.” Irish Journal of medical science vol. 188,3 (2019): 973-978. doi:10.1007/s11845-018-1923-x
I threw my back out. Most of us have heard and possibly experienced throwing our backs out. But, what does throwing out your back really mean? Find out from our experts. When talking about throwing one’s back out, it’s usually a result of twisting, turning, coughing, sneezing, or lifting incorrectly. The medical equivalent to this injury is an ankle sprain. It can be excruciating, individuals might not see or feel a tear, but the ligaments have been injured, causing inflammation and pain. The same thing can happen to the spine.
What it means when you throw out your back.
Most experience acute pain in the lower region of their backs. Individuals can throw out their back at any age doing all kinds of activities. These can range from:
Changing a tire
Moving lifting boxes, going upstairs, etc
House chores/tasks
Gardening
Sports
Working out
Bending over to pick up an object
It is more common as individuals age. This is when individuals notice how they could take a serious injury and walk away when they were young. However, with age, something like a cough or sneeze could cause the back to become sprained. When the ankle is sprained, it is immobilized to allow it to rest and heal.
However, it is not as easy to immobilize the spine as large muscles in the back around the spine. Any time tissue is injured, the muscles automatically spasm to act as a splint. These spasms usually tend to be the worst part when back pain presents. This is because the back muscles are large; they cause intense inflammation and pain when they spasm. Combined with this, the back can feel like it is stuck, significantly decreasing the range of motion. This type of injury can take a couple of days to reduce and up to two to six weeks to return to normal function.
This is what is really happening
The majority of the time, what has happened is there is a small ligament strain or an annular tear, which is a tear in the ligament that connects the vertebra to the disc. When standing upright and lifting properly, the disc/s work like hydraulics.
When individuals bend over not using their legs, the back part of the spine widens/opens up, and instead of a hydraulic effect, it becomes a cantilever structure. Bending and twisting compound the pressure across the disc. Prevention is key and by using the legs and keeping the back straight, let the hydraulic system do its natural job.
Misconceptions
Chiropractors specialize in difficult to treat musculoskeletal pain conditions. The term threw out one’s back is similar to the knee, arm, shoulder being blown out. The terminology can create fear associated with the idea of throwing something out of place, especially when it comes to the spine. When individuals come in with back pain, they can become fearful of what will be found. These include:
What has happened to my spine?
Is it going to get better?
Is this going to be a life-long injury?
Will I be able to walk normally?
Through research, doctors now know that fear is an inflammatory response. Therefore, when individuals become fearful, their immune system kicks in, causing the pain to worsen.
Treatment
A few things have been proven to work well, along with seeing a doctor, spine specialist, or chiropractor.
Ice and heat
It depends on individual preference. Ice reduces inflammation and pain, and the heat helps to get the blood flowing in and around the area to help heal the injury.
Abdominal support
An abdominal corset is a stretchy band that is worn around the lower mid-section. The abdominal muscles supply support for the lower body. The corset can help take some of the weight off of the spine to help ease discomfort and pain.
Anti-inflammatories
Advil or a prescription Ibuprophen from a physician is better than narcotics. However, if narcotic medications are necessary, they should be short-term, a few days to a week. In addition, individuals need to show caution as they can cause constipation, making back pain even worse.
Chiropractic and Physical Therapy
Seeing a chiropractor and physical therapist can help heal the injury faster. They will strengthen the spinal muscles and educate the individual on stretches, exercise, posture, anti-inflammatory diet for optimal spinal health. Individuals usually take two to six weeks to heal completely. However, individuals should still be able to do most physical activities once the spine injury heals. Maintaining the back muscles can be achieved with regular exercise, lifting correctly with the legs, and not over-twisting and over-reaching are important elements to prevent back injuries.
Body Composition Analysis
Summer Heat and The Body
How the body reacts to extreme heat. It is a process known as thermoregulation, where the body strives to maintain a temperature between 97.7 to 99.5 degrees Fahrenheit. The hypothalamus, a gland in the brain, is in charge of managing the core temperature. If outside weather is extreme, causing a change in the body’s core temperature, the hypothalamus triggers a specific process to heat or cool the body back to the normal range. When the hypothalamus registers that the body’s core temperature is rising because it’s sweltering outside, it kicks in.
To remove the extra heat, the hypothalamus increases circulation, moving the blood toward the surface, dilating blood vessels so that the heat can dissipate through the skin. When this happens, the veins can protrude, and the skin flushes. Along with increased circulation, the hypothalamus also activates the sweat glands. The evaporation of the water released onto the skin cools the body down, reducing temperature. Finally, the thyroid is activated to lower heat created through the metabolic processes.
References
Disc tears: Stat Pearls. (11/17/2020).” Annular Disc Tear.” ”https://www.statpearls.com/ArticleLibrary/viewarticle/17615
Mittinty, Manasi M et al. “Assessment of pain-related fear in individuals with chronic painful conditions.” Journal of pain research vol. 11 3071-3077. 30 Nov. 2018, doi:10.2147/JPR.S163751
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