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9 Things To Take Pressure Off Your Back

August 4, 2008

Pressure Relievers

Why They Work

  1. While standing to perform ordinary tasks like ironing or folding laundry, keep one foot on a small stepstool, shifting between feet occasionally

To reduce the excessive lordorsis (inward curvature of a portion of the spine) that some people may have especially in standing. Particularly those with weak abdominals. The foot on stool will take the pelvis into posterior pelvic tilt, hence reducing the lordosis

  1. Don’t sit or stand in the same position for too long. Stretch, move about or take a short walk when you can.

Allows the different postural muscles to have a little rest.

The spine is made of many vertebrae stacked on top of each other, allowing each segment to move. Therefore, our spine is built for movement and not to be in one position for a prolonged period of time

  1. When bending from the waist, always use your hands to support yourself.

Reduces torque on the lower back.

  1. Because vacuuming can take a toll on your back, tackle rooms in chunks, spending no more than 5 to 10 minutes at a time doing this task.

Offers the back a chance to rest after a period of sustained bending. Muscles can get strained and fatigue, thus compromising the support to the lumbar spine

  1. Choose an office chair that offers good back support (preferably with an adjustable backrest, lumbar support, armrests, and wheels) and set up your workspace so you don’t have to do a lot of twisting.

Allows the spine to stay in an optimal position as you work, without having the back muscles constantly supporting you.

It also facilitates the neck to be aligned properly

  1. Try not to overload briefcases or backpacks (see “Lighten your load”).

Reduces loading of the back muscles and disc pressure. As the muscles fatigue, our bodies will adopt a rounded upper back posture to compensate, resulting in poor posture and associated injuries

  1. Make frequent stops when driving long distances.

Prevents fatigue mentally and physically to allow some mobility in the spine and stretch out muscles that are placed in the shortened position as we drive

  1. While driving, sit back in your seat, and if your seat does not provide sufficient support, place a rolled blanket or some towels behind your lower back. Try to shift your weight occasionally. If you have cruise control, use it when you can. Also consider using a foam seat cushion to absorb some of the vibration.

Allows the back to be in a proper posture.

Weight shifting offers pressure reliefand cruise control allows the foot to rest and not sustained effort on the accelerator

Vibrations can cause injury to the back

  1. Sleep on your side if you can, and curl your body up a bit, and if possible, with one knee bent and the other straightened. Also, choose a pillow that keeps your head level with your spine; your pillow shouldn’t prop your head up too high or let it droop. Choose a mattress that’s firm enough to support your spine (so that it doesn’t sag into the bed) and that follows your body’s contours.

The spine will be well supported when it is in the neutral position

Written by MCR · Filed Under Ergonomics, Treatment Options | Leave a Comment 

Medical Animation - Lumbar Radiculopathy (Sciatica)

August 3, 2008

Written by MCR · Filed Under Lumbar, Video | Leave a Comment 

Medical Animation - Cervical Radiculopathy

August 1, 2008

Written by MCR · Filed Under Cervical, Video | Leave a Comment 

Mind and Body (III) - Imagination and Self Talk for Sports Injury Rehabilitation

August 1, 2008

In the past article in this series, Mind and Body (II) - Mental Goals for Sports Injury Rehabilitation, we looked at goal-setting. Goal-setting is the crucial first step and is the psychological foundation for faster injury recovery. To aid you in achieving your goals, we will look at two other supporting psychological factors - Mental Imagery and Positive Self-Talk. We will cover these two factors along with concrete take-away suggestions and examples that a recovering athlete can use. Read more

Written by MCR · Filed Under Sports Psychology, guest | 4 Comments 

What is Symphysis Pubis Dysfunction (SPD)

August 1, 2008

If you are pregnant and experience pain in groin and inner thighs around the start of your second trimester, there is a chance that you are suffering from Symphysis Pubis Dysfunction (SPD). In one study1of the British population, the incidence of SPD varies from 1:360.3% to 2.77%. Thankfully, the pain goes away after delivery.

What is Symphysis Pubis Dysfunction?


click for larger view
The symphysis pubisis a fibrocartilaginous (a mixture of fibrous tissue and cartilaginous tissues) joint that connects the two halves of the pelvis together and keeps them steady during activity (see image). This joint is supported by a network of muscles and ligaments that allow very little movement to occur under normal circumstances. During pregnancy, the symphysis pubis widens an average of 2-3 mm from the usual 4-5mm gap. The average gap is about 7.7mm. This widening of the pelvic ring helps facilitate the delivery of baby.

Symphysis Pubis Dysfunction is when this joint becomes overly relaxed, allowing the pelvic girdle to become unstable. This leads to pain and inflammation.

In severe cases, the symphysis pubis partially or fully ruptures, increasing the gap to more than 10mm. This is known as the diastasis of the symphysis pubis (DSP).

SPD typically starts in the second trimester. The start of pain is usually gradual and can be very intense. It is usually relieved by rest. The good news is that symptoms commonly disappear shortly after delivery. A small percentage of women however, continue to experience pain for several months after delivery.

Why does it happen?

SPD is a result of a combination of factors; an altered pelvic load, hormonal and biochemical alterations causing ligament laxity and a weakening of pelvic and core musculature during pregnancy, leading to instability.

Symptoms

You may have SPD if you have one or more of the following:

  • x

    Source: e-radiography.net
    Pain localised to your symphysis pubis, including shooting, stabbing and burning pains, grinding and audible clicking sensations and/or persistent discomfort.
  • Pain radiating to lower abdomen, groin, perineum, thigh, leg and back
  • Difficulty in walking, climbing up or down stairs, rising up from a chair, impaired weight bearing activities, e.g. standing on one leg or lifting/parting the legs, turning in bed.

Diagnosing SPD

SPD today is becoming more widely understood by GPs, obstetricians and midwives. It is diagnosed by a combination of your own description of symptoms and a battery of tests designed to look at the stability, movement and pain in the pelvic joints and structures surrounding it. Imaging, such as X-rays, is the only way to confirm the misalignment of the pelvic bones. However, due to the concerns of fetal exposure to radiation, ultrasound is the preferred modality for assessing symphyseal widening in pregnancy.

Your doctor or midwife may refer you to a physiotherapist who has experience in treating this condition.

Management

A specialist physiotherapy assessment and review should be arranged. The physiotherapist can advise on back care and strategies to avoid activities that put unnecessary strain on the pelvis and on safe exercise during pregnancy.

Exercises for the pelvic girdle and core stabilizers of the trunk will form a large part of the treatment and are aimed at improving the stability of the pelvis and back.  In some cases, mobilisation (a gentler form of manipulation) of your hip, back or pelvis may be used to correct any underlying movement dysfunction. Other manual techniques include muscle energy technique (MET) and myofascial release. The physiotherapist may also prescribe a pelvic support belt to give quick relief.

Other alternative treatments include hydrotherapy (exercise in water) and acupuncture which sometimes can be useful.

SPD Home Advice

Here are some things pregnant women with SPD can do to minimize their discomfort.

  • A void activities which cause discomfort, e.g. lifting, carrying, prolonged standing, walking and strenuous exercise
  • Rest more frequently in a position which is comfortable, such as:
    • lying with your knees bent and supported
    • lying on your side with a pillow between your knees
    • sitting with your knees slightly apart
    • avoid sitting with legs crossed.
  • Mild to moderate exercise, including abdominal wall and pelvic floor exercises, is acceptable.
  • Avoid straddling and squatting movements, which means moving with knees apart (hip abduction), when:
    • getting in and out of car. Try to keep knees together.
    • getting in and out of bed. When moving in bed, try to keep legs together particularly when moving from side to side. Do not push with one foot as this will worsen the pain. Push equally with both feet to move about the bed.
  • Adopt good posture, avoid bending and twisting.
  • If swimming, avoid the breast-stroke with the legs kicking outwards.
  •  Ice packs can be used for five minutes at a time or an ice cube can be rubbed on the symphysis pubis for 20–30 seconds

Reference:

  1. Owens K, Pearson A, Mason G. Symphysis pubis dysfunction - a cause of significant obstetric morbidity.Eur J Obstet Gynecol Reprod Biol 2002;105:143–46.
  2. MacLennan AH, MacLennan SC. Symptom-giving pelvic girdle relaxation of pregnancy, postnatal pelvic joint syndrome and development dysplasia of the hip.Acta Obstet Gynecol Scand1997;76:760–64.
  3. Jain S, Eedarapalli P, Jamjute P, Sawdy R. Symphysis pubis dysfunction: a practical approach to management.The Obstetrician & Gynaecologist 2006;8:153–158.

Written by cg · Filed Under Pregnancy | Leave a Comment 

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