BackWords » Tip o’ the Day/ B.T.T.o.D.

B.T.T.o.D: Take no shortcuts- warm up and stretch before exercise!

DrKirschner — Wed, 16 Jun 2010 15:55:25 +0000

With 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

B.T.T.o.D: Wearing heels? Keep ‘em low, or keep ‘em wide, keep ‘em supportive……

DrKirschner — Thu, 03 Jun 2010 13:01:38 +0000

I almost hate to talk about shoes in the midst of all of this Sex and the City hyperhype. If I hear the words ‘Manolo Blahnik’ one more time, I may need therapy. But the truth is, high heels get somewhat of a bad rap in discussions about back pain. You always hear about how wearing these shoes or those shoes caused back pain, but there are some things you can do to prevent this from happening to you. When you are considering how shoes might affect you, there are a few things to consider:

-If you need to wear heels for work, or an occasion- try to keep them no higher than 1 to 1.5 inches in height. Higher than this, and you will alter your pelvic tilt, and compromise your body mechanics.

-If you must wear heels higher than that, try to stick with ones that have a wider, more supportive heel (mules for example.) These will provide lateral support and put you at less risk than stiletto types.

-There are no dress shoes (for women or men) that are particularly supportive, so really try to wear them only when you need to. Good shock absorption and arch support can to a lot to protect your back from harm. I love when I see folks walking to work in a suit wearing sneakers, and changing into their shoes when they get where they are going.

As a guy who wears cowboy boots most of the time, I take my footwear seriously!

Just a few thoughts. Be Well!

-Andy

Honestly- these shoes are HEINOUS!

B.T.T.o.D: For the bodyworkers and therapists out there- Change the height of your table!

DrKirschner — Thu, 20 May 2010 14:42:29 +0000

My mentor was a the Yoda of Osteopathic medicine, and to his detriment, was also a gentleman. I say this not because it is a bad thing to be a gentleman, but because he was too good a guy to ask the nurses and OR staff to stand on steps when he did surgery. Instead at 6 foot 4 inches, he would lower the table, and do surgery hunched over to accommodate them. The result was that he spent the later part of his life shaped like a question mark.

If you are an Osteopathic Physician, Chiropractor, Massage Therapist, or other type of body work specialist- purchase an adjustable height table (well worth the investment), and vary the height throughout your work day. Certainly there is a range of height appropriate for the patient you have on your table, but by moving it around, you will prevent yourself from structural compromise over time.

Stop back tomorrow for tips on making commuting a back friendly endeavor!

-Andy

B.T.T.o.D: Back Pain Tips for Students Studying for Finals…

DrKirschner — Thu, 22 Apr 2010 17:22:21 +0000

Well, we are fast approaching the end of the school year, and with that comes finals season. Normally, during the rest of the year I don’t see a whole lot of teenagers with back pain, but this time of year I almost always see more high school and college age students who are hurting. As you will hear me say again and again- we simply weren’t designed to sit on our butts all day long. Watch my video tip of the day, then proceed to some other simple tips you can do to help protect yourself (or your kids!) from back pain while studying for finals.

studenttip

To prevent yourself from experiencing back pain when studying for hours & hours & hours….

1) As I said in the video, get up periodically (optimally every 45 minutes or so.)

2) Keep yourself hydrated. Avoid the temptation to use energy drinks, as they will actually leave you dehydrated. Water will help you prevent stiffness, and ultimately if you are drinking enough, it will force you to adhere to (1) above.

3) If you are seated at a computer for studying, make sure your monitor is propped up to eye level (old phone books make a great monitor stand,) and your keyboard is at a height which allows you to have a neutral wrist position (with your wrists flat.) If you are using a laptop, and external keyboard can help you to optimize your position, and they are no longer an expensive proposition.

4) Use a book stand rather than holding onto a heavy textbook which will force you into an anatomically compromised position.

5) If your chair does not have one built in, roll up a small towel or t-shirt to use as a lumbar support. Place it into the small of your back.

These few suggestions may go far in preventing you from having to take finals in pain. I hope they help. If you have any other thoughts or suggestions, please share them with us on the blog.

Best,

-Andy

Photo from in the studio during appearance on Martha Stewart Radio Tuesday.

B.T.T.o.D: For low back pain & sciatica, try crossing the other leg!

DrKirschner — Fri, 16 Apr 2010 14:10:31 +0000

We almost all have a tendency cross one leg predominantly over the other when we are sitting (If I don’t think about it, I almost always have my right leg crossed over my left.) Lower back pain, and sciatica can be worsened by a pelvic shift one way or the other. In much the same way I ask you to switch the side you carry your handbag or briefcase- try alternating which leg you cross, if you do cross your legs at all. This will help to even things out.

B.T.T.o.D: If you have a choice, push rather than pull when moving a heavy object.

DrKirschner — Tue, 13 Apr 2010 14:02:32 +0000

Your body mechanics are such that you place yourself at higher risk for back injury when pulling a heavy object rather than pushing. If you must pull, try to utilize the most stable base you can- utilizing your legs rather than your back.

B.T.T.o.D: Using a laptop? Place a pillow on your lap UNDER your laptop.

DrKirschner — Thu, 18 Mar 2010 12:16:48 +0000

This will do several things for you: 1) It will raise the laptop, alleviating some of the flexion in your neck while trying to look down at the screen. 2) It will allow you to nudge the computer into a level position so your head isn’t cocked to the left or right while viewing. 3) It will get the hot surface of the laptop off of your lap, allowing you to work in more comfort.

I know it isn’t easy to carry around a pillow with you all the time, but you can likely leave one in the space you work in at home, and one in your workplace. Give it a try- you WILL notice a difference.

Be well!

-Andy

Howard Jones with his copy of Back Together!

B.T.T.o.D: Follow any bodywork with healthy intake of water!

DrKirschner — Mon, 15 Mar 2010 17:23:41 +0000

Any time you have bodywork done, be it Osteopathic treatment, Massage, Chiropractic- it doesn’t matter what- be sure to consume plenty of water that day. Manipulation of the soft tissue can stimulate areas of the lymphatic system, releasing all sorts of cellular waste. A healthy amount of water will help flush those waste products out of your system.

Be well!

-Andy

B.T.T.o.D: Diet rich in calcium, vitamins D & C and weight bearing exercise will help prevent osteoporosis.

DrKirschner — Sat, 06 Mar 2010 10:51:59 +0000

Osteoporosis is one leading cause of back pain as some people age. A diet high in calcium, vitamins C & D, combined with regular weight bearing exercise (something as simple as walking will do) will go a long way towards preventing the ravaging effects of osteoporosis. There are other factors involved, so before to get regular check ups with your family physician, internist or OBGYN.

Thanks for stopping by!

-Andy

Beautiful lake Kinneret, Jordan River Valley, Israel.

B.T.T.o.D: Follow a round of golf with a ‘recovery period’ as though you were weightlifting.

DrKirschner — Wed, 24 Feb 2010 18:26:37 +0000

If you do not play golf, you probably don’t recognize how strenuous it can actually be. The lumbar spine and shoulders are subjected to tremendous torque, and the whole ‘drive’ portion of the game is a ‘ballistic’ exercise- meaning there is instantaneous generation of enormous energy.

Be sure to hydrate before hitting the links, and take a few minutes to stretch.

Follow a round of golf with good hydration (not the cocktails you may be tempted to have) a good, high protein meal, and adequate rest to give your body the opportunity to recover (the length of time needed to recover varies from person to person- the simple rule is to wait until most of your muscle soreness has resolved.) This will ensure that you will be able to play throughout the season.

As the weather warms up here in the Northern Hemisphere, look for more tips and articles on getting the most pain-free experience out of Spring-Summer sports.

Enjoy,

Andy