Here is the link to my most recent post on Martha Stewart’s Whole Living Daily blog- some tips and suggestions for preventing back pain while driving to some of those Summer trips you may be taking. Enjoy, and travel safely!
Archive for June, 2010
My newest post on Martha Stewart Whole Living Daily Blog: Pain-free Summer driving
Tuesday, June 29th, 2010Fitness Challenge update, ‘Huge’, ‘Gainer Blogs’, weight & back pain…
Monday, June 28th, 2010So, here is the link to an article in the New York Times this AM. Actually, this article was about the new show ‘Huge’ – a socially interesting concept for a show about the efforts of overweight teenagers to find dignity in their efforts towards transformation. However, the article also references the ‘gainer blog’ phenomenon (blogs devoted to finding ways to more efficiently gain weight. These blogs are not typically geared towards people who are ‘too thin’ trying to gain weight, but more towards overweight individuals celebrating and augmenting their obesity.) This was enough to get me doing some research. I have seen some of the people who proclaim that they are healthy in spite of being morbidly obese on some of the talk shows, and while they may be able to demonstrate good blood work- you simply cannot change the laws of physics. Your musculoskeletal system was just not designed to support tremendous amounts of weight, and even if one were to not exhibit any of the cardiovascular and endocrine issues associated with obesity, their feet, knees, hips, and yes- their spine- all are subject to greater wear and tear, potentially leading to pain, and surgical intervention. There are numerous studies out there which support this assertion.
The line in the article that caught me off guard was this notion that there is a conspiracy, and that this gainer phenomenon is ‘an outcry against the manipulations of a diet-industrial complex.’ If anything, the food industry is doing exactly the opposite thing- producing food products which promote obesity, and the media which provides advertising for these products puts all of them in our faces ALL THE TIME. This topic is poignant to me as I continue on my own fitness challenge, and try to get myself into the shape I know I should be. There are definitely social forces compelling many of us to get thin- particularly teenage girls- who are bombarded with images from all sides, so I don’t want to discount this notion completely- but I feel the greater force emerges from the food industry which continues to churn out numerous processed, fat laden, inexpensive, and apparently enticing foods. My suspicion here is born out by the disproportionate rates of obesity here in the U.S. relative to much of the world.
I don’t want to come across as against overweight people, but more in favor of a balanced healthy lifestyle. As someone who has battled with weight issues for much of my life, I can definitely feel empathy for those embroiled in the struggle to get fit.
Check back tomorrow for the Fitness Challenge update, and a book review of a really fantastic book for kids with pain syndromes.
Thanks for checking in!
-Andy
Be sure to check out the blog regularly for tips on how to prevent and relieve back pain. Back Together book and DVD programs available from Amazon.com. ORDER TODAY!
Barefoot Running: A panacea for back pain? and NEW iPad friendly Back Together web portal!
Tuesday, June 22nd, 2010Barefoot Running…
A patient sent me an article about barefoot running. She had been suffering with back pain for many years, and apparently several of her friends had suggested this variation on running as a cure.
There are several articles floating around the internet and in running magazines about this phenomenon, and my patient asked me if I thought it was for her. After all, in theory your feet should have all of the benefits of thousands of years of evolution to get them perfected. Sneakers have only been around for a hundred years or so. Would running barefoot normalize her mechanics and finally rid her of her back pain?
My answer is: I’m not sure.
Everyone’s foot mechanics are slightly different, as well as their running mechanics, and only under certain circumstances will these mechanics have any meaningful effect on your back pain. Your feet are designed to be able to absorb all of the impacts of running- and that impact may effect your pain, but there are other factors to consider:
-Everyone (most of us anyway) has been trying to wear supportive footwear, in an effort to protect their feet from harm. By and large, I think this is a wise idea. The downside is that the small muscles which support your arches are used to the ‘help’ that comes from quality arch supports. Your feet may not tolerate this transition well.
-Heavier individuals may not tolerate the impact particularly well.
-Shoe manufacturers have gone to great lengths to create impact absorbing compounds for the soles of their running shoes. Passing the stress of the foot striking the ground up into the musculoskeletal system may put runners at risk.
These are just a few of the things that popped into my mind while having the discussion with the patient. If you are thinking about trying out ‘Barefooting’ try these suggestions:
-Start off with distances which are a fraction of your regular running distances. You will be asking things of your body it is not used to- so ease into it.
-Find locations to run with softer surfaces which will transmit less impact into your spine- and try to find place where you are less likely to step on objects which may cut up your feet. Many cities have grassy parks which are regularly combed for trash- which may be a perfect place to start.
-Don’t start off on the beach, as this will tax the lateral structures of your legs and ankles, putting you at greater risk for injury.
-There are a couple of manufacturers who have produced shoes with minimal soles and cutouts for your individual toes. This may provide some of the experience of barefoot running while still providing some level of protection from debris.
- And lastly, if you do try barefoot running, make sure your tetanus shot is up do date.
As always, If you have any experience with barefoot running, please share it here.
iPad / iPhone friendly Back Together portal…
If you have tried to access the Back Together website on an iPad or iPhone, you probably noticed that what you saw was a blank screen. I am pleased to announce that as of this afternoon, the Back Together main site will detect if you are using an iPhone or iPad to view the site, and route you through our new portal designed specifically for these devices. From the main page you can access the blog, visit backtogethertv (my YouTube channel), become a friend on Facebook, as well as purchase Back Together products. Sorry it took so long to get this up & running!!!
Thanks for visiting! Look for a fitness challenge update later this week.
Andy
Newest post for Martha Stewart’s Whole Living Daily blog: Some back pain tips for couples.
Monday, June 21st, 2010Here is my most recent post on Martha’s site. Again, if you have not had a chance to check out this blog, you should. It is hosted by Terri Trespicio of Whole Living on Martha Stewart radio. She is a wonderful host on the air, and a terrific moderator on the blog.
Look for some interesting stuff this week. Thanks for visiting.
-Andy
iPhone 4 ergonomics, and the iPad- this DOES change everything AGAIN.
Thursday, June 17th, 2010
The new iPhone goes on sale next week…
So, this is the second technology review ever on BackWords, and once again for an Apple product. I know this is not a tech site, but as all of my Back Together resources are created on Apple devices, and they place a large emphasis on ergonomics and user friendliness, I didn’t think it was too off topic.
This week, I was finally able to touch an iPhone 4. I should tell you right off that my iPhone 3G NEVER leaves my side, and has been one of the most reliable and rewarding pieces of technology I have ever used- and was going to be a hard act to follow. The iPhone 4 is a tactile masterpiece- it feels more like a piece of jewelry than a phone- very solid and meticulously manufactured. We are off to a good start.
Now the ergonomics of a phone are not usually of a whole lot of concern- they all pretty much handle the same way (particularly ‘smartphones’-which are held in one hand, and operated with the other. In this case the equation changes somewhat, due to the introduction of 2 things: The iPad, and the new iPhone operating system.
I really wanted an iPad- REALLY wanted one. But as I stated in my review, I was perplexed by the absence of a front-facing camera. I understood not putting a photo or video camera on the back- the size and form factor would make operation awkward at best. A front facing camera would allow video chat and, for my purposes, the recording of video blog entries. Without the front facing camera, the iPad- while extremely cool- did not permit me to leave my notebook computer at home- and since it didn’t do anything that I needed (largely because I still needed to carry my computer and phone anyway) I did not get one. And this is where the ergonomics of the iPhone 4 come in…
The iPhone 4 has a front-facing camera, a significantly upgraded rear-facing photo and video camera, the new operating system which permits true multitasking, and most importantly for my purposes, the ability to sync with a bluetooth capable keyboard. Essentially, there is enough computing power here to allow me to leave my notebook computer home! With the iPhone 4 (and the WordPress application for example- the system which runs this very blog) I am able to do much of the work I do on my computer from a Phone instead. I can pack a lightweight keyboard with me for creating longer documents- a VIOLA- I am in business. And, with the improved email client, and other upgrades, I suspect many others will find it possible to leave their computer at home.
In short: LESS WEIGHT CARRIED AROUND = LESS BACK & NECK PAIN and LESS LIKELIHOOD OF INJURY!!!!
Now- it is not a perfect solution for not carrying around your notebook. The small screen will likely cause you to have to tilt your head/neck to accommodate its size, and as of yet there are no bluetooth keyboards with an integrated stand to make it a more user friendly package (although I suspect there may be some coming down the pike.) One thing- I understand there will be a way to output movies to a TV, but as of yet there is no way to hook the iPhone 4 up a TV or screen to run its applications- That would allow you to set up an ergonomic workstation at home or at work (or both) and still only need to carry the lightweight device around with you.
These are, in my opinion, a reasonable trade-off for not having to carry around a 6-7 pound computer.
Other than that, there’s not much to say that you don’t already know: The screen is magnificent, the A4 processor is fast, and while I couldn’t check it out- the battery life is supposed to be significantly longer. All good things. There’s still no Flash, and based upon the war-of-words going on between Apple and Adobe, I don’t suspect it’s coming any time soon.
In short, I have not been this excited about a new piece of technology since the original iPhone release. While that one was amazing- this one solves several problems for me, and will make travel to and from work, to the hospital, (or anywhere else for that matter) significantly easier. I suspect that many of you may find the same benefits. See you in line at the Apple store next week!!
Be well!
-Andy
B.T.T.o.D: Take no shortcuts- warm up and stretch before exercise!
Wednesday, June 16th, 2010With your hectic schedule, it can be tempting to jump right into exercise rather than taking a few minutes to warm up and stretch before working out. Beginning a workout cold puts you at greater risk for injury- particularly if you are someone who exercises in the morning- the time of day you are most likely to sprain or strain your back.
Prehydrate before exercise, and continue to hydrate throughout your workout. Before you start, take a brief, brisk walk (10-15 minutes) then take a moment to stretch each of your large muscle groups. This will significantly reduce the likelihood of injuring your back or neck.
Be well,
Andy
Viewer Question re: The Sacroiliac Joint
Tuesday, June 15th, 2010Many physicians do not believe that the sacroiliac joint moves in any consequential way. As an Osteopathic physician, I believe that it does.
Here is a brief response to a viewer question who was referred to me for his sacroiliac or SI pain. His general practitioner told him that they do not move, and that his pain had to be from his hip, in spite of several negative radiological studies of his hip, and continuing pain even after ‘treatment’ for his hip pain.
The SI joint is at the intersection of the sacrum and the pelvic bone (see picture below), and while it does not move much- it does indeed move. With each step it rotates anteriorly with the push off of your leg, and posteriorly with extension of the opposite leg. Occasionally with stress or poor body mechanics, this joint can become ‘stuck,’ sometimes causing significant pain from what are known as anterior or posterior inominate dysfunctions.
Drawing of sacroiliac joint.
In a later post, I will provide you with some simple exercises you can do to help mobilize your SI joints, and I have asked Jorden Gold of the Stretch Zone to provide some stretches as well.
Later this week, look for my ergonomic review of the iPhone 4, and specifically how it compares functionally to the iPad.
Thanks for joining me!
-Andy
My newest post on Martha Stewart’s Whole Living Daily blog- on Journaling and Pain Management…
Tuesday, June 15th, 2010Here is the link to my most recent Martha post. This one builds on the notion that ‘Success leaves clues’- meaning that by paying attention to the activities in your life which may be making you feel better or worse, you have a real opportunity to feel relief.
Enjoy!
-Andy
The Rosetta Stone at the British Museum
Your spine is a metaphor for everything going on in your life….
Wednesday, June 9th, 2010Many years ago, a cognitive therapist I was working with said something that stuck with me for a long time. She said that the spine is a metaphor for everything going on with your life, the good things and that bad- which is so true, and which lead me to the question I often ask patients: If it is a reflection of the good and the bad, which one are you going to focus on today?
I like to use the analogy of relating the spine to the trunk of a tree. When you look at the rings on a tree, you can see all of the history of the tree. In a museum here in Philadelphia, they have a cross section of one of the oldest elms ever cut down in the city. In it’s rings, you can see where there were fires, years of drought, places where the tree had been struck by lightning- they identified the rings that coincided with all of the major wars. By looking at the rings, you can tell what went on when, and the tree carried all of those ‘experiences’ with it until the day they cut it down.
Your spine is so similar- not that there are rings you can reference, but many of the aches and pains you experience can be tied to events in your life, and stressors happening today can effect all of the things going on in your spine already. For many people, the spine is the first place their stress goes (In my practice, there seems to be an even split between the spine and the stomach.) For example, if you have a history of low back pain, don’t be too surprised if it gets much worse when you are going through a tax audit. The flip side, is that when you get the big tax refund, you may find that your pain miraculously disappears.
I have one patient with sciatica from her piriformis- I can tell how her business is doing by how tender her piriformis muscle is. If she’s had a lot of sales, I can really move her sacrum. If sales are slow however, I can barely touch her. I am often asked if stress causes this or causes that. I believe that stress doesn’t cause anything- it just takes those things that you already have and makes them worse- sometimes much worse.
It can be a very helpful exercise when experiencing pain to try to think about all of the things going well in your life ( I sincerely hope there is something!) It can become so easy to focus on the pain, and all of the negative ways in which it has effected your life- those are the bad ‘rings.’
Throughout your day, take a few moments to focus on the good ‘rings.’ Your family? Kids? Good experiences? Whatever- try and find it. It has become kind of a cliche to talk about ‘finding your happy place,’ but taking a few minutes to actually find it can get your mind off of your pain, and onto better things.
Be well,
-Andy
The rings in a tree trunk tell you all about the tree's 'experiences.'
My newest post on Martha Stewart’s Whole Living Blog- Your clothing and back pain.
Friday, June 4th, 2010As a follow up to yesterday’s tip of the day on your shoes and how they can affect back pain, my most recent post on the Martha Stewart website is about your clothing and how it affects back pain.
I hope you have a great weekend!
Best,
Andy
Your clothing may be causing you back pain.
