Back Pain Blog

Back Pain During Pregnancy Article by Spine Center PT Featured in Local Magazine

posted on July 22nd, 2011
 
Karen Litos, PT, MPT is The Spine Center's in-house Obstetrics Physical Therapist with extensive experience and education in evaluation and treatment of pregnant and postpartum women suffering from pain. To learn more about how therapy at The Spine Center can help you regain control of your pain and improve overall health during pregnancy, delivery and recovery, check out  the July 2011 edition of Patient in Charge magazine available in area physician offices and local stores, or click on the attached link.

Workstation Ergonomics

posted on July 18th, 2011
by Mike Marcin, PT
 
Many of us notice aches and pains when sitting at a desk for long periods.  These can be annoying at first, but can also turn into serious medical issues if not properly addressed. 
 
Keep in mind, we have many things on our desks, and it is helpful to consider the impact of having them in the wrong position:
 
  • Monitor – should be an arms length away to avoid slouching and gazing to see the screen
  • Keyboard – keep it close to you, are your elbows bent (preferred), or are they almost straight as you reach for the keyboard. 
  • Document stand – these are helpful to avoid looking down at papers on your desk on a regular basis.  A document stand can be put next to the monitor or attached directly to a monitor
  • Mouse – keep your mouse as close to you as possible, preferably right next to the keyboard
  • Gel pads – these are helpful to avoid pressure on the wrist which can lead to problems such as carpal tunnel.  Gel pads are helpful in front of both the keyboard and mouse.
  • Phone – do you tip your head to hold the phone?  Do you hold the phone next to your ear for long periods?  If so, consider a headset to reduce stress on the neck.
 Most importantly, try to get up and move every thirty minutes, stretch if you need to, and always sit up tall with good posture. 
 

What To Look For In A Properly Fit Office Chair

posted on June 20th, 2011
by Mike Marcin, PT
 
As many people sit at their desk a majority of their day, sitting in an improperly fit chair can lead to repetitive strain and aches and pains throughout the body.
 
Here are a few things to consider in using your office chair:
 
  • Are you using the back support properly?  They are often adjustable, and can be raised or lowered.  It is very important to have good support for your lower back.
  • Are you using the arm rests?  You should be able to rest your forearms on the armrests and let your shoulders relax.  If you’re not using them, you often are holding up your arms, which can lead to stress on the shoulders and neck.  Armrests can often be raised or lowered, and in better chairs, be turned in or out.
  • Your ankles, knees, and hips should be at a 90 degree angle.  If you cannot reach this position, consider raising your chair; or if you cannot touch the floor, consider an elevated foot rest.
  • Is the seat too deep or shallow? Some seats move forward or backward.  Look for three fingers of space between your knees and the seat. 
  • Seat width is often overlooked.  Sometimes a wider chair fits people better, and sometimes a narrower chair may be better for your body type. 
 Also, keep in mind, if your desk gets in the way of making the needed changes with your chair, you may benefit from an ergonomic workstation evaluation

Back Pain In Golfers

posted on June 14th, 2011

by Mike Marcin, PT

Back pain is common with many golfers.  Physical therapists can help diagnose factors limiting a golfer’s performance, as well as develop exercise programs to help manage the increased stress on the spine during the golf swing.
Research has shown the golf swing puts increased pressure on the spine.  To be exact, the golf swing can place eight times your body weight through the lower back.  With golfers who experience low back pain, the abdominal muscles fatigue quickly.  Without good core strength, more stress is placed on the ligaments, vertebrae, and discs. 
Strengthening the abdominals and low back muscles, safely and effectively, is key in controlling low back pain and improving performance on the golf course.  Working with a physical therapist initially is important for a number of reasons:
1)      Many people need to learn how to properly perform exercises, especially for the abdominals.  There is much more to it than just crunches and sit-ups.
2)      To properly train muscles, exercises need to begin with positions, in which the back is kept straight.  This may involve theraball exercises as well for more challenge. 
3)      Over time, more movement will be integrated into your exercise program to involve more muscle groups and simulate the golf swing. 
By learning exercises initially to help strengthen the back properly, you will be able to perform the golf swing with less stress on your spine, and most importantly, with less pain.