A cervical herniated disc occurs when the soft, inner core of a disc extrudes through its outer core, presses on or “pinches” a cervical nerve, and causes pain to radiate along the nerve pathway and into the arm, as explained in this cervical herniated disc video.
10 Tips for Preventing Osteoporosis on World Osteoporosis Day
October 20, 2009
by: Sylvia Marten
While largely preventable and treatable, [url:141,type=|term|,content=|osteoporosis|] is called the “silent disease” because many people don’t know that their bones have thinned until the condition has progressed and/or led to [url:145,type=|term|,content=|sciatica|] and bone fractures.
In a further effort to break the silence about the dangerous consequences of osteoporosis and to achieve more education and public policy for the prevention of this disease, October 20, 2009 has been designated World Osteoporosis Day (WOD).
For our part on WOD, Spine-health is pleased to offer these 10 tips on how patients can become more aware of osteoporosis today to avoid it from occurring later on in life.
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Understand Osteoporosis Risk Factors
Roughly 10 million Americans suffer from osteoporosis, with women accounting for 80 percent of those patients, but men still at risk, especially when over the age of 50.
Various factors like age, gender, family history, race, body type, menstrual history, and personal lifestyle and history can make certain patients more susceptible to osteoporosis with aging. Where do you fit with these [url:15558,type=|node|,content=|osteoporosis risk factors|]?
As we typically start to lose some bone density during our 30s, it’s important to have an advanced understanding of osteoporosis risk factors in order to start taking corrective and preventative steps in these early years.
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Break Out Your Family Genes
Heredity – including genes specific to Vitamin-D receptors and estrogen-receptors – can indicate patients who are more likely to lose more bone mineral density (BMD) and suffer from osteoporosis in their 50s, 60s or 70s.
Additionally, a family history of osteoporosis and/or fracture on the mother’s side of the family can be early warning signs for some patients to be more proactive in how they exercise and eat. Understand the relationship between [url:923,type=|node|,content=|genetics and osteoporosis|].
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Test Your Bone Mineral Density
At age 30, most adults reach their peak bone mass, which refers to the body’s natural remodeling process during which more new bone is laid down than old bone is removed. After peak bone mass is reached, more bone is removed than replaced, making the bones more susceptible to osteoporosis.
A bone density test often involves the use of a quick and painless, dual energy X-ray absorption (DEXA) scan that can determine if a person has normal bone density, low bone mass, osteopenia (a precursor to osteoporosis) or osteoporosis. BMD testing is already recommended every 1-2 years for all women over 65, and for postmenopausal women under 65 and other patients with multiple osteoporosis risk factors.
Learn more about [url:935,type=|node|,content=|bone density testing|], including its benefits, applications and costs.
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Get Yourself Some Calcium
Calcium not only ensures bone strength but helps the heart, blood, muscles and nerves. When the body does not get enough calcium, it often resorts to the bones, stripping them of calcium and making them weaker.
A diet that focuses on more calcium intake – possibly through everyday foods like milk, yogurt, cheese, dark green vegetables, grains, beans, and some fish can go a long way towards ensuring bone strength and minimizing osteoporosis.
Now how much calcium is recommended for adults? See these [url:936,type=|node|,content=|calcium intake recommendations|].
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“D” Up – Meet Vitamin-D Requirements
Like calcium, vitamin D levels are often insufficient, despite playing a major role in the prevention of osteoporosis. Instead of being excreted, calcium is absorbed in the gastrointestinal tract and transferred from the kidneys to the bones (resorption) in large part due to [url:1297,type=|node|,content=|vitamin D|].
Knowing if you have a vitamin D deficiency and ensuring a diet that is rich in vitamin D – from fatty fish, liver, supplements or fortified foods like milk, orange juice and cereals – is another integral part of any plan for avoiding osteoporosis.
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Make Other Changes to Your Diet
Avoid diets that are high in protein and/or sodium, both of which can increase the loss of calcium. Rather, start incorporating more leafy green vegetables, fruits, beans, peas, fish and other [url:1898,type=|node|,content=|miscellaneous foods|] into your three daily meals.
Furthermore, limit how much cola/soda you drink, as studies have linked an increased likelihood of osteoporosis to drinking too much of these products. Substitute milk, juice or water as often as possible.
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Put Your Weight into Exercising
Weight-bearing exercises that are performed on the feet and work the bones and muscles against gravity can help build bone mass and reduce the likelihood of osteoporosis-related fractures in high-risk areas like the spine, wrists and hips.
Regularly incorporating [url:940,type=|node|,content=|weight-bearing activities|] like jogging, walking, climbing the stairs, dancing, hiking and playing volleyball or tennis for 20-30 minutes, 3-4 times a week can not only be good for the bones but your overall physical and mental health.
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Avoid Excessive Alcohol Use
While it isn’t exactly understood how alcohol affects bone, studies have shown that people who consume more than 3 ounces of alcohol (roughly 6 drinks) each day increase the likelihood of having more bone loss than those people with minimal alcohol intake.
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Quit Smoking
In a similar light, smoking is another dangerous activity that can increase the risk of osteoporosis, specifically by reducing blood flow to the bones, slowing the production of bone-forming cells and impairing calcium absorption.
When considering that people who smoke are more likely to drink than nonsmokers and that people who drink are more likely to smoke than nondrinkers, it’s easy to see the relationship between [url:941,type=|node|,content=|smoking, drinking and osteoporosis|].
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Explore Osteoporosis-Fighting Medications with a Doctor
A variety of medications that vary by class, delivery mechanism and frequency exist not only to treat patients with osteoporosis but to prevent people with high risk factors from getting this disease. Fosamax, Boniva and Actonel are just a few examples of oral [url:922,type=|node|,content=|osteoporosis medications|].
For other patients, [url:6671,type=|node|,content=|osteoporosis injections|] that are taken once-a-day, once-a-week or once-a-year (such as Reclast®) may be more preferable for preventing spine fractures and hip fractures.
Considering that osteoporosis can lead to serious illnesses, spinal deformity, and even death in some cases, the need for such everyday awareness of this disease and its prevention should not be discounted, as made clear by the efforts of World Osteoporosis Day.
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[url:699,type=|node|,content=|Definitive Guide to Osteoporosis|]
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[url:930,type=|node|,content=|When is Back Pain a Fracture?|]
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[url:6678,type=|node|,content=|Osteoporosis Treatment and Diagnosis of Painful Spine Fractures|]
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[url:6679,type=|node|,content=|Quitting Smoking: A Must for People with Back Pain|]
10 Ways to Indulge Your Spine on World Spine Day
October 16, 2009
by: Sylvia Marten
The strength, durability and flexibility of the spine can often go unnoticed, that is until a patient develops [url:145,type=|term|,content=|sciatica|] or [url:149,type=|term|,content=|neck pain|]. Well, ensuring a healthy spine shall not be neglected until pain develops, especially with today being World Spine Day and October National Spinal Health Month.
A global, multi-disciplined initiative designated by the International Bone and Joint Decade, World Spine Day stresses awareness of musculoskeletal conditions like sciatica and ensuring a healthier spine. For our part in this celebration, Spine-health is proud to provide patients with the following tips on how they can keep their spine healthy and happy, starting today.
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Make Exercise a Daily Ritual
Exercising the stomach and back muscles that help support the spine is a major point of emphasis on World Spine Day; with that said, it often seems counterintuitive to patients with sciatica to exercise out of fear that such activities will exacerbate pain.
However, the spine was built for movement, and simple exercise programs that focus on stretching and strengthening the back, hamstrings and abdominals can go a long way towards distributing nutrients into the spinal discs and soft tissues, accelerating the healing process, and keeping the discs, muscles, ligaments and joints healthy.
For more information, visit our [url:157,type=|term|,content=|Exercise Health Center|].
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Maintain Good Posture while Sitting
The spine is naturally built to curve, but slouching in a chair for eight hours a day at work can lead to muscle tension and [url:896,type=|node|,content=|lower sciatica|] and [url:887,type=|node|,content=|leg pain|] ([url:151,type=|term|,content=|sciatica|]).
As the discs in the [url:1614,type=|term|,content=|lumbar spine|] (lower back) are already loaded three times more while sitting than standing, why make things even more difficult? Be sure to have an ergonomically-friendly office chair setup and to get up and stretch every 30 minutes or so.
For more information on preventing bad posture from becoming a habit and incorporating the right posture while not only sitting but walking, driving, standing and lifting, see these [url:1099,type=|node|,content=|Guidelines to Improve Posture|].
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Choose and Use Shoes Wisely
The benefits of walking for the spine are plentiful, including strengthening the muscles that keep the body upright, nourishing spinal structures with necessary nutrients, improving flexibility and strengthening the bones.
While walking, it’s important to have a flexible, comfortable pair of shoes that also serves as a stable base for the spine to stay in alignment. Here are some [url:1194,type=|node|,content=|guidelines for buying walking shoes|].
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Be a Warm Friend
Given the many responsibilities of the spine, it is quite natural for the neck and/or back to feel sore at the end of the day. Applying heat therapy is a great way not only to soothe such spinal discomfort but to kick back and relax prior to going to sleep.
Heat can be applied via heating pads, wraps, warm gel packs, hot water bottles or a bath/shower, and offers many benefits when done safely and correctly. Learn [url:1663,type=|node|,content=|how to apply heat therapy|].
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Sleep on a Supportive Mattress and Pillow
In ideal circumstances, nearly a 1/3 of the day is spent sleeping, which also serves as a time for the spine to rest after a hard day’s work. Still, an insufficient mattress can make rest a stressful time on the spine, and lead to some patients complaining of a stiff neck or back ache in the morning.
While sleep comfort is a matter of personal preference, taking into consideration a mattress that allows for correct support and sleeping positions can go a long way towards avoiding pain in the back and neck ([url:1113,type=|term|,content=|cervical spine|]).
For patients with lower sciatica or neck pain, see [url:1315,type=|node|,content=|Choosing the Best Mattress|] and [url:1329,type=|node|,content=|Pillow Support and Comfort|].
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Try It: A Balanced Diet and Nutrition
Considering that the bones, muscles and other structures in the spine help support the body and perform many other functions, it’s pretty clear just how important eating the right types of meals three times a day is to maintaining good health.
Focusing on foods that are high in calcium (for bone strength and mass) and other nutrients and vitamins can help prevent osteoporosis, osteoarthritis and other conditions in the future. Similarly, maintaining a proper weight can reduce pressure on the spine and minimize sciatica.
For more information, visit our health center on [url:160,type=|term|,content=|Nutrition, Diet and Weight Loss|].
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Take a Dip in a Pool
Water therapy offers several advantages for the spine that are not attainable via land-based exercise and physical therapy programs.
Buoyancy provides both mild resistance and support, thus reducing the risk of injury and allowing neck pain patients to perform strengthening movements that are painless in the water as opposed to painful in other situations. Additionally, cold water therapy can be used to soothe joint inflammation, while hot water can stimulate circulation for stiff muscles and healing for minor muscle sprains or strains.
For more information, get immersed in the following [url:1284,type=|node|,content=|Water Therapy Exercise Program|].
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Literally Treat Yourself to a Massage
A massage is more than a way to break free from daily stress and is now a recognized form of treatment for patients with sciatica and neck pain.
Massages offer several benefits, including improving blood circulation for the recovery of sore muscles, restoring spinal range of motion, helping with insomnia, and upping endorphins, the body’s natural chemicals that make patients feel good.
Read on at [url:1287,type=|node|,content=|Massage Therapy for Lower Back Pain|].
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Put Out Those Cigarettes
Certainly easier said than done, quitting smoking reduces the likelihood of lower sciatica, which is reportedly 300 percent more likely in smokers than non-smokers.
According to one study, smoking leads to degenerative spinal disorders and sciatica as a result of damaging the vascular structures of spinal discs and joints.
See why quitting smoking is a must-do for the spine in the following video: [url:6679,type=|node|,content=|Stop Smoking!|]
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Lift Up Your Spine
Improperly lifting heavy items can put the lower back muscles in abnormal positions that can produce painful muscle strains, and even cause the spinal joints to lock and the spinal discs to rupture.
Correct lifting is more than involving the knees, and should incorporate keeping the chest forward and the weight close to the body, and leading with the hips rather than the shoulders.
Do you practice the [url:1132,type=|node|,content=|right lifting techniques|]?
With all these suggestions in mind, what better day than today to start getting active and making these changes!
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- [url:946,type=|node|]
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- [url:1276,type=|node|,content=|Straighten Up: A 3-Minute Spinal Health Exercise Program|]
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