3 Exercises To Help Alleviate Back Pain

October 5, 2015May 10, 2016 / Thomas Cohn, MD

Outside of the common cold, more Americans head to their local clinic with problematic back pain than for any other health condition. In fact, back pain affects between 80 and 90 percent of people at some point in their lives.

The issue with back pain is that we do so much to make the condition worse. We sit on our butts too often. We have poor posture. We’re always hunched over on our phones. All of these things can contribute to back problems, but the good news is we can fight back. One of the best ways to combat back pain is through regular exercise and strength training. Here’s a quick look at three exercises you can preform to help prevent and counter back pain.

Blast Away Back Pain

Here are three exercises you can do in the comfort of your home to help prevent back pain.

1. Supermans – For this exercise, you’ll start by lying on your stomach with your arms positioned directly in front of you. When you’re ready, lift your arms and your legs off the ground as if you are flying through the air like Superman. Hold the position for 5-10 seconds, then relax. Repeat this process until you’ve completed 10-20 Superman exercises. This is helpful for people suffering from low back pain.

2. Knee Hugs – Once you’re done with Supermans, roll over on your back for the next exercise. For this one, lie on your back with both your legs straight ahead of you. Bring one knee up to your chest and hug it for 10 seconds. You’ll naturally notice that the small of your back will be pressed into the floor. This will help strengthen your back muscles and keep it loose. Repeat the exercise five times with each leg.

3. Bridges – For the last exercise, remain lying on the ground on your back. Instead of placing your feet straight forward, bend your knees and position your feet flat on the ground near your buttock. When ready, thrust your pelvis forward, creating a diagonally straight line from your knees down to your shoulder blades. Hold this position for 10 seconds, then bring your butt back to the ground. Repeat this exercise 5-10 times. When done correctly, you’ll feel this exercise strengthening and loosening your upper back.

Tiger Woods Undergoes Second Microdiscectomy on Back

September 23, 2015September 23, 2015 / Thomas Cohn, MD

Tiger Woods went under the knife again recently, opting to have a second microdiscectomy operation preformed on his ailing back.

The surgery means that Woods will withdraw from the final three scheduled events he had on his calendar, and it brings another disappointing season to a close. Woods failed to contend in any of the year’s four majors and he missed five cuts in 2015. Woods announced on Friday that he hopes to return to competitive golf in “early 2016.”

“This is certainly disappointing, but I’m a fighter,” Woods said. “I’ve been told I can make a full recovery, and I have no doubt that I will.”

This is the second time Woods has undergone the intricate operation on his back. His first microdiscectomy was back in March of 2014, and he only competed in seven events that season.

Surgery and Looking Ahead

Woods said on his personal website that he pursued a second back surgery after feeling pain and discomfort in his back and hips in recent weeks. Woods is used to playing through some discomfort after undergoing a host of operations throughout the course of his career, but the spinal compression came as surprise, as he had recently committed to playing in three tournaments to round out the year.

“He committed, thinking it was going to be a regular checkup,” said Woods’ agent, Mark Steinberg. “Obviously, that area where he had the microdiscectomy had to be treated again. And it leads us to where we are now.”

The microdiscectomy operation removed a small disk fragment in his back that was compressing a nerve, which was the source of his pain. Woods announced that he “will begin intensive rehabilitation and soft tissue treatment within a week,” adding that “healing and recovery times differ for each individual based on many physiological factors, but Tiger is encouraged he can return early in 2016.”

Dr. Cohn Comments

Here’s the deal with Tiger Woods. At this stage in his career, the only thing on his mind is chasing Jack Nicklaus on the career major’s list. Jack finished with 18, and Tiger currently sits at 14.

Tiger said he hopes to return to competitive golf by early 2016, but let’s be honest, he doesn’t care about the Sony Open of the Farmers Insurance Open. Tiger Woods wants to be back and healthy for The Masters, golf’s first major in 2016, which takes place in April. Obviously Tiger would like to get some rounds in before April, but I don’t expect to see him playing in minor tournaments in January or even early February. He’s always stuck to his schedule, and I believe his ultimate goal is to have his body and his short game in their best form at Augusta National.

That’s easier said than done, however. Tiger Woods will turn 40 in December, and unlike a fine wine, athletes don’t typically get better with age. Tiger has been playing golf professionally for more than half of his life, and although it’s less physical than football, it still takes a big toll on your body. What’s more, the smallest imperfections in your body can cause you to hit the ball a long distance from where you’re aiming, so pain and discomfort is less than ideal for an athlete who depends on precision. When you consider his age, his health and the formidable foes he has in young players like Rory McIlroy, Jordan Speith and Jason Day, I think it will be incredibly difficult for Tiger to win one more major, let alone catch Jack.

I wish him the best in his recovery, and I hope we can once again catch a glimpse of the golfer that took the world by storm back in the late 90’s and early 2000’s.

September is Pain Awareness Month

September 8, 2015 / Thomas Cohn, MD

September is Pain Awareness Month, and as the name implies, the goal of the month is to help raise awareness and spread the word about chronic pain. As we’ve stated before, more than 100 million Americans suffer from chronic pain. We want to help share their stories and explain what they go through on a regular basis, so here’s more information about one of the leading causes of disability in America.

Chronic Pain Problems

Chronic pain can affect any part of your body. Below is a closer look at some areas that are commonly affected by chronic pain, and some of the symptoms that accompany those painful areas.

Chronic Arthritis – Arthritis pain is caused by inflammation in your joints, and millions of Americans suffer from chronic arthritis in their fingers, knees and toes. Most people associate arthritis pain with older individuals, but nearly 300,000 children suffer from juvenile rheumatoid arthritis.

Chronic Headaches – Headaches and migraines are another chronic condition that can make it hard to go about your daily routine. Crippling or shooting pain in your head can be caused by a chemical imbalance or a poor diet. If exercise and diet modifications don’t stop the headaches, pain injections or other treatment options can provide temporary relief.

Chronic Back Pain – Chronic back pain is probably the condition I treat most at my clinic. Whether chronic pain develops from overuse or acute injury, it can make life extremely painful for the patient. Luckily, modern medicine continues to improve how we diagnose and treat back injuries. Through physical therapy, injections or even surgery, most people find some sort of pain relief.

Chronic Leg Pain – Chronic leg pain typically occurs when there is an issue with nerves in your legs and feet. Nerve issues in your leg can cause shooting pain in your legs and spine. Again, physical therapy and injections can help treat the issue, as well as surgery to remove the damaged nerves.

Chronic Neck Pain – Chronic neck pain typically sets in after an acute injury, like whiplash from a car accident or a sports injury. Neck pain can make it extremely painful to turn your head or preform routine activities. Treatment of whiplash typically involves rest, physical therapy, injections and strengthening exercises.

If you or someone you know deals with chronic pain on a regular basis, encourage them to seek out professional help. You shouldn’t have to live life in pain, so speak to a pain specialist today.

Pain Supplements and Their Processes, Part 1

August 10, 2015 / Thomas Cohn, MD

Joint pain affects millions in the United States. The CDC estimates that over 50 million people in the US have arthritis, or about 25% of the population. The vitamin and supplement business in the United States is a multi-billion dollar enterprise.

The proof for the effectiveness of any of the compounds is very limited. In general, the best that can be said is that they may be helpful, and the only harm that is likely is possibly a hole in your pocket book. Today, we take a look at some supplements, their common dosages and what they treat. Be sure to check back in later in the week for more information on other pain supplements.

Supplement Guide

Glucosamine is one of the top supplements recommended for joint health. This is a chemical that can be found naturally in the human body. As we age, the levels tend to decrease. It is used by the body in helping build tendons, ligaments, cartilage and the synovial fluid in and around joints. Most commonly it is recommended for those with osteoarthritis. Knee pain is the most common location. In rare cases, side affects have included increases in blood pressure, cholesterol and blood sugars. The dose that has been studied is 500 mg three times a day.

Mixed with glucosamine is chondroitin, and this is also normally found in the cartilage of joints. It is manufactured from animal sources, commonly cow cartilage or shark cartilage. Chondroitin is supposed to help with arthritis pain and may help with osteoporosis. It is supposed to work by slowing down breakdown of joint cartilage. A caution is recommended if you have asthma or are on a medicine to prevent blood clots since this may interfere with both conditions. The typical dose is 200 to 400 mg two to three times a day, but it may be all taken at once.

Omega 3 fatty acid supplements are used for a variety of conditions. It has been recommended for blood pressure control, cholesterol, depression, ADHD, diabetes, osteoporosis and inflammatory conditions causing pain including arthritis. Omega 3 fatty acids in fish oil are not made by the body, so ingesting them is necessary, and they reduce pain and swelling. For any condition, this supplement is said to help, but literature also indicates there is a possibility it may also worsen that condition. The dosing for arthritic conditions is about 4 grams a day.

Ginger root is commonly used for muscle and joint pain along with stomach pain. The chemicals in ginger root are thought to work in the stomach and intestines as well as the nervous system to affect inflammation. There is a definite interaction with blood clotting medications, like Coumadin, increasing bleeding problems, so if you are on those, do not take ginger root. There are various ginger extracts on the market and suggested dosing is 170 mg three times a day to 250 mg four times a day.

That’s all we’re going to cover today. Swing back on Wednesday for more information on supplements.

Could Your Child’s Backpack Be Causing Chronic Pain?

August 6, 2015 / Thomas Cohn, MD

Summer is still in full swing, but if you’ve been to the store lately, you’ve probably noticed that the shelves are starting to fill up with back to school supplies. Soon enough it will be time to fill your child’s backpack with crayons, folders and textbooks, which can weigh heavy on your child’s back. If your not careful, that heavy backpack could be causing your child some pain. Today, we examine if your child’s backpack is a health risk, and how you can pick out the best backpack for your child.

Back Pack Pain

Just two years ago, the U.S. Consumer Product Safety Commission reported that emergency rooms treated 5,415 patients with backpack-related injuries. The injuries ranged from acute back pain to chronic discomfort, and researchers noted that heavy backpacks were contributing to the problem.

“Wearing a backpack incorrectly or wearing one that’s too heavy can be a contributing risk factor for discomfort, fatigue, muscle soreness, and pain, especially in the lower back,” said Karen Jacobs, EdD, OTR/L, CPE, a clinical professor of occupational therapy at Boston University. Physical Therapist Samantha Dutrow added to Jacobs’ comments, noting that heavy loads can also cause neck and shoulder problems. “Injury can occur when a child is trying to adapt to the heavy load by using improper postures, such as leaning forward, arching the back, and leaning to one side.”

The problem, however, is that with active children, it’s often difficult to determine if the backpack is actually the problem. Backpacks are designed to adequately disperse weight to regions that can handle extra weight, and school-aged children are often involved in numerous activities on a daily basis, which can all contribute to back pain.

Lighten The Load

Here are three tips for picking out a good backpack for your child.

Avoid Rolling Backpacks – Some children like the option of rolling their backpacks around the halls, and yes, it can take some of the load of their back, but the constant picking up and setting down in class and on any stairs will be bad on your child’s back.

Double Strap It – Despite Channing Tatum’s assurances in 21 Jump Street that “one strapping it” is the cool way to wear a backpack, only wearing your backpack over one shoulder can put excess stress on parts of your body. Find a backpack with two straps so its weight is evenly distributed over both shoulders.

Look for Quality – We’re not saying that you need to shell out big coin for a backpack, but don’t just buy the cheapest one off the rack. Look for a quality made backpack with a padded back and a plastic frame sheet, which will help with weight distribution.

If your child complains of back pain, consider looking at their backpack habits, but if problems persist, swing on in to our clinic!