Archive for the ‘Tips’ Category

A fantastic book for kids (and adults really) dealing with pain…

Monday, July 5th, 2010

I don’t do a whole lot of  book reviews here on BackWords. The truth is, if you were going to buy a book about back pain, I would prefer if you bought mine. However, occasionally I come across a book that covers things in an interesting or fun way differently from my own approach. In this case, the book focuses on a topic I don’t usually address in my couples-based approach.

Be the Boss of Your Pain by Timothy Culbert, M.D., and Rebecca Kajander, C.P.N.P. is an wonderful book that gives kids really wonderful tips and strategies for helping to reduce the effect of pain on their lives. With information on the physiology and psychology of pain, the book never panders, and is written in a comfortable, accessible style. The book lays out a mission statement in the first few pages, explaining that the goal is to help kids get rid of pain, make fewer visits to the doctor’s office, take less medicine, and basically how to get back into their lives.

With an approach that covers body, mind , and spirit- the authors include information on breathing and visualization exercises, as well as information about other modalities such as aromatherapy and acupressure- all in a way which is presented in a way children can understand and get excited about.

Children suffering with painful conditions often face difficult circumstances- frequent doctor’s visits, and dependency on adults for relief can leave kids feeling helpless and out of control of their lives. Be the Boss of Your Pain gives kids an opportunity to regain some of that control. For those of you familiar with my work, you know that is the goal of much of what I do. I have a copy of it in my treatment room, and virtually every patient has picked it up, and commented on what a fantastic concept it is- offering tips which are also applicable for adults. Check it out.

Thanks for visiting!

-Andy

Barefoot Running: A panacea for back pain? and NEW iPad friendly Back Together web portal!

Tuesday, June 22nd, 2010

Barefoot 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

My newest post on Martha Stewart’s Whole Living Daily blog- on Journaling and Pain Management…

Tuesday, June 15th, 2010

Here 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, 2010

Many 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, 2010

As 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.

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

Thursday, June 3rd, 2010

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!

Video: Hobbies & Back Pain- You need something ELSE to think about…

Tuesday, June 1st, 2010

hobbies

Hobbies can be pushed aside when you are suffering from back & neck pain, which is particularly sad as hobbies and passtimes can do so much to restore a sense of normalcy and help psychologically when you are hurting. Think about some of the things you really enjoy, and find ways to bring them back into your daily activities.

-Set aside some time, several times a week to do the things you love. Again, obvious, but we all get so wrapped up in the stuff we have to do, that we often forget to make room for the things we like to do.

-If your hobby exacerbates your pain, perhaps finding an adjunct to your hobby can provide some satisfaction. For example, if you are a bodybuilder dealing with a bout of low back pain, while now is probably not the time to resume bodybuilding- maybe you could train someone else, or better yet- write an article about your experience and send it to me here to post on the blog!

-You may have to modify how you participate in certain activities. In Susan’s case (from the video) she had to take regular breaks while painting in order to remain comfortable. When I had low back pain following an accident, I  found that frequently changing the height of my piano bench helped prevent discomfort. You may need to experiment to find what works.

Our bodies and minds are so tightly linked, that leaving the activities you love behind will most certainly contribute to your pain. It may take some trial and error to find ways to make it work- but do the things you love- you will almost certainly feel better.

Be well!

-Andy

A view of our little patio garden- one of my hobbies.

Viewer Question: How much rest should I give my back?

Monday, May 24th, 2010

Here is a viewer question I received over the weekend:

“I woke up a few days ago, and when I got out of bed, I felt something ‘pop’ in my lower back. As soon as I stepped onto the floor, I knew I was in trouble. I had excruciating pain just over my left hip, radiating into the middle of my back.

I saw my GP that evening, and he prescribed something called a Medrol pack, and told me to take it easy for a few days. The medicine has definitely taken the edge off, but it really hasn’t gone away. It feels a little better after I walk around for a while, but I am afraid of overdoing it. How long should I rest it?”

-Stephen

First Stephen- I am sorry you are in so much discomfort, and second, thank you for your question.

That your physician gave you a Medrol Dose Pack suggests to me that you are in a considerable amount of pain. The Dose Pack is a tapering dose of steroids which helps to rapidly reduce inflammation. Now, I haven’t examined you myself, but judging by your description, your pain may be coming from your lumbar spine or your sacroiliac joint. The fact that you feel relief after taking a short walk supports this.

Assuming you have no other issues going on, you should feel slow improvement over the next several days.

As for how long you rest it, that largely varies from person to person. General rule holds true here- if you rest, you rust. Sure you need to give it a couple of days to calm it down, but after that initial acute phase, it is almost always in your best interest to slowly increase your activity levels as tolerated. Reintroduce your daily activities and exercises in a slow, progressive manner, and back off the ones that cause you pain. Your body needs to move, and remaining too sedentary will only cause you to stiffen up, and lose muscle tone. If you continue to feel discomfort ALWAYS follow up with your physician. Remember, your doctor isn’t going to come to you, so even if they’ve seen you- get re-evauated if your pain persists.

I hope this helps Stephen, and again, thank you for your excellent question!

Best,

Andy

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

Thursday, May 20th, 2010

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!

-AndyL1010348

Tips for coping with health insurance troubles (Part 2)…

Tuesday, May 11th, 2010

So yesterday, I shared with you the reason I decided to do this piece in the first place. As I mentioned, I still believe that most insurers have every intention of doing right by you- but that being said- things can still go wrong. As I set about trying to resolve our issue with our insurance rejecting Donna’s entire hospitalization, I spoke with people all over the place- claims adjusters, claims evaluators, insurance agents, billing experts- you name it. I wanted to approach this problem with as much ammo as I could- after all, it was that or find some way to earn an extra $260K.

Here are some of the most useful tips I compiled:

-First of all, when you get a denial of payment for a medical insurance claim, don’t panic- you need to have a clear, methodical approach to getting the issue resolved, and freaking out will not serve your needs.

-When you get health insurance, or make changes to the policy you have, get an actual copy of the policy, and take some time to review it. I am always surprised when I discuss issues like precertification with patients, and they have no idea what I am talking about. Pay particular attention to clauses which might result in an exemption. It was one of these small, innocuous looking clauses which resulted in Donna’s denial of payment.

-Periodically, you may get updates, amendments, or addendums to your policy in the mail. It can be easy to overlook these and throw them in the trash. As insurers try to tighten their belts, you may find that services that were once covered, no longer are. Keep these letters in a notebook with your policy so you can remain current on what is covered and what is not.

-Know what your deductible is- again, this sounds obvious, but many people are not aware that there can be different deductibles for different services. Outpatient services may have one deductible, and hospitalization may have another, and deductibles from one ‘pile’ usually don’t apply to the other. This is important so you don’t get any unwanted ’surprises’ when your explanation of benefits and subsequent bill show up in the mail.

-If you have been rejected for payment for a service you thought was covered, look over the explanation of benefits (EOB) statement you will get from the insurer, and find the codes they used to justify the denial of coverage. Be sure that code applies to your situation- the EOB is not the final word on your coverage, and sometimes a billing specialist will mis-key an entry resulting in your denial. A simple mistake could cost you a lot of money if you are not paying attention.

-This is a big one: If you have been denied coverage for a medical condition, or a diagnosis which for some reason is not covered by your policy, get ahold of the records regarding that service (the office notes, chart- whichever) and schedule a time to discuss the care with your physician. It is likely that your doc wants to get paid for his/her good work, so they will usually be happy to take the time to review the chart with you, and if needed, produce a letter explaining why a service was medically necessary, or why a specific diagnosis should not be exempt from coverage. This may take some time, but will be well worth the effort.

-In the same vein, if  your denied claim has been reviewed by a medical reviewer, be certain to get a copy of their report and review that with your physician so that you may be certain that their findings were not based on a misconception or error.

-Be sure to document all of your phone calls to representatives to the insurance company, and keep copies of all of your correspondence.

-If you have a claim that is under review, be certain to get a letter documenting the review, and provide it to any of the providers who may be billing you. This will prevent your bill from being sent to collections while the appeal is under review.

-If all else fails, you are unable to resolve the issue, and are faced with a difficult or unpayable bill, contact the billing office of the physician you owe, and explain your situation. Many offices will offer a reduced payment, or perhaps a payment plan to help make things a little more manageable. I know this option isn’t optimal- but at least it can reduce the pain a little.

I hope you never have to deal with one of these complicated situations, but if you do- I sincerely hope these suggestions will provide you some assistance.

Thanks for stopping by,

Andy

'Doors' by Steve Tobin (stevetobin.com)

'Doors' by Steve Tobin (stevetobin.com)