Spine-Health.com recently posted an article about keeping your back comfortable and well supported during your daily activities. It’s a long article, but in the middle they have a bulleted list of tips for good posture and support for your lower spine while sitting at a desk or while driving. They are as follows:

• Make sure your chair is set up so your knees are bent at about a 90-degree angle. Two fingers should slip easily between the bottom of your thigh and the chair.
• The backrest of your chair should push your lower back forward slightly. Place a small pillow, rolled up towel or orthopedic support on your chair to accomplish this or get a new office chair that provides support if you can.
• Place some support under your feet to elevate them slightly (this takes some of the load off of your lower spine). Sitting with your knees slightly higher than your hips eliminates much of the pressure on your lumbar spine.
• Your buttocks should be pressed against the back of the chair, and your back should be straight.
• Be sure you’re not sitting on anything that would throw your spine out of alignment (such as a wallet in your back pocket).
• Don’t slouch or slump in your office or car chair – this puts extra pressure on your spine and stress on the lumbar discs. Use the back of the chair to provide support for your back.
• Sit up straight and keep your chin pulled in (avoid keeping your chin and head thrust forward).
• Sit as close to your desk as possible.
• Your computer screen or reading materials should be at eye level.
• It’s a good idea to have arm rests on your office chair that place your elbows at a 90-degree angle.

The article goes on to discuss ideas on how to keep moving throughout the day. Click here to read the entire article.

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What to expect while you’re expecting
Half of all pregnant women can expect some back pain. Back pain develops for two reasons. One is simply the added weight caused by the pregnancy. Another may be that the extra weight is carried in the front of the body, shifting your center of gravity forward and putting more strain on the low back. The muscles in your back may have to work harder to support your balance.

How can you minimize the discomfort?

1. Stick with your exercise program. Find out from your doctor what abdominal and back strengthening exercises are safe for you, and how long you can maintain your regular exercise program. Swimming is an excellent way to keep fit and relieve the stress on your back from the extra weight of pregnancy.
2. Lifting. If you have to pick something up, kneel down on one knee with the other foot flat on the floor, as near as possible to the item you are lifting. Lift with your legs, not your back, keeping the object close to your body at all times. Be careful, though – it may be easier to lose your balance while you are pregnant. Whenever possible, get assistance in lifting objects.
3. Carrying. Two small objects (one in either hand) may be easier to handle than one large one. If you must carry one large object, keep it close to your body.
4. Sleeping. Sleeping on your back puts 55 lbs. of pressure on your back. Placing a pillow under your knees cuts the pressure in half. Lying on your side with a pillow between your knees also reduces the pressure.

How can you deal with the back pain related to pregnancy?
Fortunately, most back pain related to pregnancy is self-limited and will resolve. In most cases, medication is not a good option. Do not use any medication during pregnancy without permission of your physician. Some treatment options include learning exercises to support muscles of the back and pelvis, using supportive garments that may be helpful with certain causes of back pain in pregnancy and using spot treatments such as heat and cold. If your pain persists despite these measures, or you develop any radiating pain, numbness, tingling or weakness in your legs, you should consult with a spine physician with expertise in women’s health issues and/or pregnancy related disorders. They will be able to assist you in diagnosing and treating your specific problems.

Your body can only handle about 20-30 minutes in the same position. We’ve recommended the use of computer programs that can remind you to take regular breaks, but recently we came across a creative video that encourages office workers to join the upraising for standing up.

The product is called the WorkFit-S Sit-Stand computer station from Ergotron. In the video below they show just how easy it is to transition from sitting at your desk to a more healthy standing position.

For those office workers that spend hours each day sitting at a desk, this could be a new way of life and an easy way to work in a healthier way. We don’t sell these desks, but we thought the video was well done and we also want to educate people about the risk of poor desk ergonomics.

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Some adages about nutrition and home remedies need an update! For example, cancer fighting antioxidants are eight times more abundant in bread’s crust. Also, a handful of blueberries a day will keep the doctor away more effectively than an apple. Read about these and ten other health myths listed below.

• You Shouldn’t Cut Off the Bread’s Crust. It’s Full of Vitamins.
• If You Go Out With Wet Hair, You’ll Catch a Cold.
• If You Cross Your Eyes, They’ll Stay That Way.
• You Should Feed a Cold and Starve a Fever.
• Gum Stays in Your Stomach for Seven Years.
• An Apple a Day Keeps the Doctor Away.
• You Lose 75 Percent of Your Body Heat Through Your Head.
• To Get Rid of Hiccups, Have Someone Startle You.
• Eating Fish Makes You Smart.
• You Shouldn’t Swim for an Hour After Eating.
• Every Child Needs a Daily Multivitamin.
• Warm Milk Will Help You Fall Asleep.

Learn the truth about these twelve health myths at cnn.com

It’s true that taking over-the-counter or even prescription pain medication can lessen the pain and provide relief – for a short amount of time. Once the medication wears off, however, you’ll have to take more pills to get the same relief again. And so on. Sure, you can feel a little bit better when the medication takes effect, but keep in mind that you’ve done nothing to fix the problem permanently. Long term, you’re most likely going to want to do something that makes you feel like you used to – before you had neck or back pain.

We understand fear of surgery, and are happy to talk to you and answer any possible questions you might have about whether a surgical procedure is recommended; what it will involve; what you will – and won’t feel – before, during, and after the procedure; anesthesia used; and risks involved. Our goal is to ensure you have a comprehensive understanding about the procedure so that you can make an informed decision about whether it is right for you. Then, if you decide to move forward, we will help you to become comfortable about the entire process.

What makes us different than traditional back and neck procedures is our precise pain-mapping to get to the cause of your pain, with many procedures done through a tiny 3 mm incision. That’s why we proudly tout ourselves as having a “band-aid approach” to a life free from pain!

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Traditional disc herniation surgery requires stripping away back muscles in order to expose the spine, which can cause extreme scarring and bleeding. At the Minimally Invasive Spine Institute, we are able to treat the herniation with just a laser and without stripping muscle at all. Because we do not use expandable retractors, like many others who claim to do minimally invasive surgery, we avoid cutting muscle altogether. And instead, we insert a tiny camera through a 3 or 7 mm incision, treating the disc with only a laser, so you can heal and get back to life as quickly as possible.

Definition:
A herniated disc is sometimes referred to as a slipped disc or a ruptured disc. It is often the result of an injury or trauma to the spine.

Your spinal column is made up of bones (vertebrae) that are cushioned by small discs consisting of a tough outer layer (annulus) and a soft, jelly-like inner layer (nucleus). These discs act as shock absorbers, protecting the spine and nerves from the stress of everyday tasks – as well as strenuous work such as heavy lifting.

When a disc “herniates,” a tear or weakness in the annulus allows the jelly-like nucleus to push out into the spinal canal. If it puts pressure on a spinal nerve, the herniated disc can cause pain, numbness or weakness in the back, legs or arms – depending on where the disc is located. Herniated discs are most common in the lower spine, but about 10% occur in the neck.

You can have a herniated disc without knowing it – herniated or bulging discs sometimes show up on spinal images of people who have no symptoms of a disc problem. But some herniated discs can be painful.

Symptoms:

• Sciatica – a radiating, aching pain, sometimes with tingling and numbness, that starts in the buttock and extends down the back of one leg.
• Pain, numbness or weakness in the lower back and one leg, or in the neck, shoulder, chest or arm.
• Lower back pain that worsens when you sit, cough or sneeze.

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• Drinking two cups of water before all three meals helped dieters lose weight and keep it off.
• The findings only worked in people who were middle-aged and older, but water might help younger dieters, too.
• Americans get far too many calories in the form of sugar-filled beverages.

After about three months, a new study found, obese dieters who drank two cups of water before each meal lost 5 pounds more than a group of dieters who didn’t increase their water intake. A year later, the water-drinkers had also kept more of the weight off.

The study included only middle-aged and older adults, but other studies suggest that drinking water might help dieters of all ages, said Brenda Davy, a nutrition researcher at Virginia Tech in Blacksburg. After years of folklore, she added, this may be the first hard evidence that pounding water is viable weight-loss strategy.

“It’s this popular idea that, oh yeah, drink more water — that’s what you have to do when you want to lose weight,” said Davy, who presented her new findings today at a meeting of the American Chemical Society in Boston. “It seems to be logical, but it had never really been investigated.”

Davy and colleagues reported one of their first findings in 2008 in the Journal of the American Dietetic Association. That study found that older adults who drank two cups of water half an hour before breakfast ate about 75 fewer calories — or 13 percent less — than a comparable group who hadn’t drunk water before the meal. People in both groups were overweight or obese, and all were allowed to eat as much of the food as they wanted.

Read more at discovery news.

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1. Greek – There’s a good reason docs love the Mediterranean diet: Traditional Greek foods like dark leafy veggies, fresh fruit, high-fiber beans, lentils, grains, olive oil, and omega-3-rich fish deliver lots of immune-boosting and cancer-fighting ingredients that cut your risks of heart disease, diabetes, and other diet-related ailments.
2. California Fresh – You don’t have to live on the West Coast to reap the body benefits of the California style of cooking. California Fresh is all about enjoying seasonal, local foods that are simply prepared — and that’s a healthy style you can adopt no matter where you live.
3. Vietnamese – Fresh herbs, lots of vegetables and seafood, and cooking techniques that use water or broth instead of oils — these are some of the standout qualities of Vietnamese food.
4. Japanese – Not only are Okinawans blessed with a diet rich in cancer-fighting fruits and vegetables, but they also prepare them in the healthiest way possible, with a light steam or a quick stir-fry.
5. Indian – The distinctive flavors of Indian food do more than perk up your favorite curry: They may actually protect against some cancers. And turmeric and ginger help fight Alzheimer’s, according to recent studies.
6. Italian – The Italian tradition of enjoying a leisurely meal is good for digestion. But what really makes this cuisine a winner is its star ingredients: tomatoes, olive oil, garlic, oregano, parsley, and basil.
7. Spanish – Sample little portions of tasty, healthful foods and making a dinner of it.
8. Mexican – Forget those high-fat, calorie-stuffed options at many popular Mexican restaurants: Authentic Mexican cuisine can be heart-healthy and even slimming.
9. South American – With 12 countries within its borders, South America has a very diverse culinary repertoire
10. Thai – Can a soup fight cancer? If it’s a Thai favorite called Tom Yung Gung, the answer just might be yes.

Get all the details on from the CNN article.

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Many things can cause a pinched nerve. Whether it’s facet disease and bone spurs, disc bulges or herniations, or thickened ligaments due to arthritis, the Minimally Invasive Spine Institute can treat the source minimally invasively with a tiny laser through a 7 or 15 mm incision to free the nerve and rid you of your pain. And because we do not use expandable retractors, like many others who claim to do minimally invasive surgery, we avoid cutting muscle altogether, so you can get back to life as quickly as possible.

Definition:
A pinched nerve occurs when too much pressure is applied to a nerve by surrounding tissues such as bone spurs, disc herniation and ligaments. This pressure (compression) disrupts the nerve’s function – causing pain, tingling, numbness or weakness in the affected area, and in many cases causing permanent damage.

A pinched nerve can occur anywhere in your body. For example, a herniated disc in your spine (neck, thoracic or lumbar) may put pressure on a nerve root, causing pain that radiates down the back of your leg (sciatica), or down your arms or hands. Another common type of pinched nerve is the median nerve in the carpal tunnel in your wrist; compression of that nerve can lead to pain and numbness in your hand and fingers (carpal tunnel syndrome). These are just two common examples of pinched nerves; many other nerves can be pinched including those in your neck, shoulder, elbow and other areas.

With rest and other conservative treatments, most people recover from a pinched nerve within a few days or weeks. In some cases, however, surgery is necessary.

Symptoms:

• Numbness or decreased sensation in the area supplied by the nerve.
• Sharp or burning pain, which may radiate outward. When the pinched nerve comes from the spinal cord, coughing or sneezing may aggravate the pain.
• Tingling, “pins and needles” sensations (paresthesia).
• Muscle weakness or twitching in the affected area.
• Frequent feeling that a foot or hand has “fallen asleep.”

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Did you know?

• Each year nearly 10,000 high school athletes in the US suffer heat-related illnesses.
• Dehydration and heat exhaustion aren’t the only hazards of exercising on hot days.
• Heat strokes occur when your body temperature hits 105 degrees.

When is it safe to exercise outdoors?

When the heat index is higher than 100 degrees, heat stroke becomes more likely. You should always modify your exercise routine when the heat index is above 90 degrees due to an increased risk of cramping, especially when you are dehydrated. It can take up to two weeks for your body to get acclimated to the heat while exercising. The two week period increases if you are not already in shape to begin with.

Check out the CNN article here.

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