Frequently Asked Questions
How do you loosen a really tight it band?
I've got a really tight it band and the physio thinks it's why my pelvis is being pulled out of place
I hear it's very commen in marathon runners! but i'm only 17 i do running but 5 miles at the most! !
Any ideas how i can loosen it?
IT stands for illeotibel band (sounds like that . . . i can't spell
Iliotibial band friction syndrome is common in runners. This causes a pain on the outside of the knee during bending and straightening of the knee. I'm not familiar with the condition in which a tight ITB pulls the pelvis out of place. So, this answer comes from dealing with the knee problem.
To stretch the left ITB, place your weight on your left leg. Place your right hand on the right side of the hip. Lean to the right, and push your hip to the left. Reverse "left" and "right" to stretch the right ITB.
Another stretch is to sit, then pull the knee to the opposite arm pit.
Stretch each ITB at least 10 minutes a day. (I prefer 20 stretches, 1 minute per stretch.)
Runners in the U.S.A. tend to get ITB FS on the left side. That is because we run on the left side of the road (to face traffic), and running on a cambered surface tends to contribute to the condition on the side on which the foot is lower, or tilted down on the outside.
Here is some advice that won't directly loosen your IT Band, but can help prevent it from becoming tighter or irritated: 
Avoid sudden increases in mileage, or cut back on your mileage. Avoid racing.
Avoid running on hard surfaces, such as concrete. Try running on dirt trails, or a track. Avoid running on cambered surfaces. Avoid downhill running. If you have the problem on one side, and you are on a cambered sidewalk or bike path, run on the side that allows the foot on the affected side to be higher.
Try running in shoes that have more cushioning.
Consult an orthopedic technician for an orthotic.
who can give ma some information about : hypomelnosis of ito?
i am a father that have girle who has this problem .
Hypomelanosis of Ito is another name for Incontinentia pigmenti achromians, a rare birth defect that causes unusual patches of light-colored (hypopigmented) skin and possible neurological and skeletal problems. The cause is unknown. Girls are affected slightly more often than boys.
1. Streaked, whirled or mottled patchs of skin on the arms, legs, and middle of the body.
2.Varying degrees of retardation
3. Seizures --a sudden change in behavior due to an excessive electrical activity in the brain. Many types of seizures cause loss of consciousness with twitching or shaking of the body (grand mal) . However, some seizures consist of staring spells that can easily go unnoticed. Occasionally, seizures can cause temporary abnormal sensations or visual disturbances. Seizures can generally be classified as either "simple" (no change in level of consciousness) or "complex" (change in level of consciousness). Seizures may also be classified as generalized (whole body affected) or focal (only one part or side of the body is affected).A petit mal seizure is a temporary disturbance of brain function caused by abnormal electrical activity in the brain and characterized by abrupt, short-term lack of conscious activity ("absence") or other abnormal change in behavior.
4.Crossed eyes (strabismus) --a disorder that causes one eye to be misaligned with the other when focusing. Strabismus is caused by a lack of coordination between the eyes. As a result, the eyes look in different directions and do not focus at the same time on a single point. In children, when the two eyes fail to focus on the same image, the brain may learn to ignore the input from one eye. If this is allowed to continue, the eye that the brain ignores will never see well. This loss of vision is called amblyopia, and it is frequently associated with strabismus.
5. Increased body hair (hirsutism) --The normal amount of body hair varies widely among women. When coarse, dark hairs grow where women typically do not grow dark hair, such as the lip, chin, chest, abdomen, or back, the condition is called hirsutism. Excessive hair growth in women is usually from too much male hormone (androgen).
6. Scoliosis --is a curving of the spine. The spine curves away from the middle or sideways. There are three general causes of scoliosis:
Congenital scoliosis is due to a problem with the formation of vertebrae or fused ribs during prenatal development.
Neuromuscular scoliosis is caused by problems such as poor muscle control or muscular weakness or paralysis due to diseases such as cerebral palsy, muscular dystrophy, spina bifida, and polio. Idiopathic scoliosis is of unknown cause, and appears in a previously straight spine. Most cases occur in girls. Curves generally worsen during growth spurts. Scoliosis in infants and juveniles are less common. They commonly affect a similar number of boys and girls. Scoliosis may be suspected when one shoulder appears to be higher than the other, or the pelvis appears to be tilted. Untrained observers usually can't notice the curving. There may be fatigue in the spine after prolonged sitting or standing. Pain will become persistent if irritation results. The greater the initial curve of the spine, the greater the chance the scoliosis will get worse after growth is complete. Severe scoliosis (curves in the spine greater than 100 degrees) may cause breathing problems. Symptoms --The spine curves abnormally to the side (laterally) ; shoulders or hips appearing uneven; backache or low-back pain and fatigue .Treatment depends on the cause of the scoliosis, the size and location of the curve, and how much more growing the patient is expected to do. As curves get worse (above 25 to 30 degrees in a child who is still growing), bracing is usually recommended to help slow the progression of the curve. There are many different kinds of braces used. The Boston Brace, Wilmington Brace, Milwaukee Brace, and Charleston Brace are named for the centers where they were developed.
A back brace does not reverse the curve. Instead, it uses pressure to help straighten the spine. The brace can be adjusted with growth. Bracing does not work in congenital or neuromuscular scoliosis, and is less effective in infantile and juvenile idiopathic scoliosis.
Curves of 40 degrees or greater usually require surgery because curves this large have a high risk of getting worse even after bone growth stops. Surgery involves correcting the curve (although not all the way) and fusing the bones in the curve together. The bones are held in place with one or two metal rods held down with hooks and screws until the bone heals together. Sometimes surgery is done through a cut in the back, on the abdomen, or beneath the ribs. A brace may be required to stabilize the spine after surgery.
The limitations imposed by the treatments are often emotionally difficult and may threaten self-image, especially of teenagers. Emotional support is important for adjustment to the limitations of treatment.
Physical therapists and orthotists (orthopedic appliance specialists) can help explain the treatments and make sure the brace fits comfortably.
I hope this gives you the information you wanted.
Has anyone here had lower back pain, along with hip and groin pain?
My daughter is in a lot of pain (it's been months now) started as lower back pain that gradually got worse... We went to the doctor and they took x-rays...at first they said that it was probably sciatica, which we didn't think it was.... since she didn't have any pain in her leg... we went back a few times but they could never find what was wrong.. So I decided to take those x-rays to a Chiropractor doctor and he found out that she has a tilted pelvis and that one leg is slightly shorter than the other one, he did measurements, etc and you can obviously see that the pelvic is tilted...He recommended orthotics for her shoes and also adjustments...For a few months she was feeling better...But then all of the sudden she started having pain on the side of her hip and it got progressively worse, where it would be all around the back both hips and also groin area... The chiropractor did ultrasound therapy on her hip area, continued with alignments etc, but nothing would help...The pain was getting worse...We went back to her primary doctor and he thought she might have bursitis of the hip, he did a shot of cortisone and gave her anti-inflammatory meds, but as weeks went by, the pain was still there and getting worse.... She then, was referred to a Physical Medicine & Rehabilitation doctor... He thought it was something irritated in her lower back (I forgot the name for that) anyway, so he gave her a shot in that area.....After a couple of weeks she was not getting any better or feeling any relief!......To make the story short, the pain in her groin area has gotten worse, she can't not longer sit (not even for a few minutes) cause it's so painful...the pain in her lower back is always there, along with the burning pain in her hip and groin area and sometimes she feels tingling on upper legs.... She was sent for a CT scan of her abdomen and pelvis and that came out normal... Thank GOD!....Now we are waiting for her MRI results of lower back....I'm totally devastated, my daughter is a young girl (22 yr) never had a problem in her back before, I don't understand why she got so sick and so suddenly and unexpected. She recently graduated from school with a bachelor degree and she used to spend many hours sitting in front of her computer studying (that's when her back pain slowly started) but after her graduation is when the pain really got bad!
The doctor she is seeing now think it might be a pinched nerve of the lumbar spine, but I have done a lot of research on this and I can't find the combination of this pain she is experiencing (groin mainly -hip and back) due to a pinched nerve?
I'm so exhausted and I would give "anything for her to feel better" even trade places... has anyone have a clue what is this?
Hi Starlight. I am a retired Chiropractor.
My first thought, given the pattern of pain, is a kidney stone. A kidney stone can be missed on a CT scan.
Another possibility is a myofascial pain syndrome - these types of conditions often produce the pain patterns your daughter is experiencing. Muscles to consider: ileo-psoas, quadratus lumborum, internal and external oblique abdominals, rectus abdominis, tensor fasciae latae (TFL), and piriformis.
A disc (or multiple disc) herniation(s) is/are another possibility.
A fourth possibility is a "lumbar facet syndrome".
A fifth possibility is a "piriformis syndrome" (often misdiagnosed as a lumbar disc herniation and/or "sciatica").
The simplicity of thinking your medical and chiropractic doctors are displaying is not a good sign. "Sciatica", "Bursitis", "pinched nerve", etc. are examples of terms that have no real diagnostic value and are usually NOT used by highly knowledgeable health professionals.
1) Get 2nd, 3rd, and 4th opinions by other Chiropractors - just as with medical doctors, there is a huge range in knowledge and skill-sets within the Chiropractic profession: no single doctor knows everything!). (Your daughter has already had multiple opinions by several different M.D.s.)
2) Because you are knowledgeable and motivated, I feel comfortable recommending that you borrow or buy a copy of the book "Myofascial Pain and Dysfunction - the Trigger Point Manual" by Simons and Travell. It is very technical, but very thorough, and I think you have the ability to understand and apply the information it contains. This book (it is a two-volume set) is a goldmine of diagnostic information. This book set is expensive but worth the money.
3) Another book that looks at chronic pain from a dietary/environmental/chemical perspective is called "Pain Free in 6 Weeks". It was written by Sherry Rogers, M.D. It is another goldmine of useful information. This book is not expensive.
4) An evaluation by a Nephrologist (kidney doctor) may be worthwhile. And, a thorough evaluation by her gynecologist to rule-out internal organ-system problems that might be causing her back pain, is also appropriate.
Best wishes and good luck.
any moms have a baby with turned out feet if so how did you fix this what was the outcome?
i have a 6 month old baby boy and i have taken him to the dr and he is going to see an orthopedic dr but we have to wait for the appt. He also had torticollis and it is associated with hip dislocation so im just wondering if any other moms have had babys with this and will he be ok
he has been to the phyisical therapist for the neck problem and its better know you cant even tell that he ever had a problem and for the first person that answered this thanks for scaring me
when you straighten then out they just dont stay but its not hard to do he just prefers to stand the way he wants to
wow I'm sorry this must be hard, I was born with a turned out foot (my right) I walked at an early age (without treatment) but have trouble running without tripping myself to this day, it has never really been a problem (although I hated gym class) except I can't do runway modeling (I still do photo shoots).
with the torticollis, I was unfamiliar with the term so I looked it up. I would recommend a support group. the following is what I found:
Torticollis is also known commonly as "wry neck." It is a deformity of the neck in which the head tilts toward one shoulder and is simultanously the chin rotates toward the opposite shoulder.
Congenital muscular torticollis is by far the most common form. It is associated with a mass in the sternocleidomastoid muscle (the strap that courses from beneath the angle of the jaw to the base of the neck above the medial end of the collarbone. The right sided muscle is involved 75% of the time.
It is usually diagnosed in the first couple of months of life. If it is picked up in the first few weeks, there may be a soft lump the size of an olive felt in the belly of the muscle. This generally disappears, and the muscle feels just tight and shortened. Torticollis in babies older than a month who don't have a tight sternocleidomastoid could be a sign of another condition; this is worrisome.
The theory is that during vaginal delivery, blood flow to the affect neck muscle is reduced, causing damage. This theory sounds pretty good for most cases, but there are familial cases and cases where the baby was born by C-section. Go figure.
About 8% of babies born with congenital muscular torticollis have developmental dysplasia of the hip, so careful evaluation (to include a hip ultrasound) is imperative. Neck xrays are probably advisable for babies with torticollis as well, to rule out abnormalities of the neck vertebrae which can masquerade as simple muscular torticollis.
Torticollis may cause permanent facial deformity if it is not resolved in the first year. Physical therapy is the treatment of choice, and is almost always curative. Your doctor will either show you how to do the therapy or refer you to a physical therapist. It should be essentially gone within three months of therapy, or an orhtopedist should do a more detailed evaluation for other possible causes of the torticollis, which could be significant. If physical therapy doesn't do the trick for congenital muscular torticollis, the sternocleidomastoid muscle will need to be surgically lengthened.
Torticollis can be acquired beyond the newborn period. A stiff neck or a crick in the neck is a common office problem in pediatrics. The child has a sudden onset of intense pain and stiffness in the muscles of the neck on one side. It is almost always just a stiff neck. A cervical collar, rest, and perhaps some muscle relaxant medication will cure the condition and put everyone's mind at ease.
hip pain and pain when i walk?
so for the past week i started having a strange pain in my hip and my lower back. i started working out to a video a few weeks ago after not working out for 9 months and now i have this pain. i sit on a stool at work all day and it doesnt have back support. the pain is also on the same side of my body that i sleep on. also another thing is i always wear van the shoes and i started wearing boots since the summer after only wearing van for my whole life. im 23 years old i use to play basketball for college and i have never been in this pain before another thing is i dont have any health care. any idea what can cause this pain or how i can heal it?
My daughter is the same age as you and also is experiencing the same thing. Started as lower back pain that eventually radiated to the hip and groin area.
She was diagnosed with having a tilted pelvis, and the MRI shows a tear at the level of L5 (lumbar spine)...
From what you said it seems to me that you probably pulled something, especially if it happened all of the sudden... have you try taken motrim or an antiinflammatory medication?, cold and heat pads also might help to alleviate the pain...I think you should try to sleep on you back with a pillow under your knees, get some good pair of tennis that offer support, also support for your back, maybe trade the stool for a chair...
Sounds like it could be sciatica, do you have pain down your leg as well?... It could also be bursitis of the hip.
The best treatment for hip bursitis, or any form of bursitis, is aimed at controlling the inflammation caused by this condition. As with any treatment program, always talk with your doctor before initiating any specific treatments. The general treatment of hip bursitis consists of:
This usually means a period of time not participating in sports or activities that aggravate your symptoms. As a general rule of thumb, any activity that causes hip bursitis pain should be avoided--this only contributes to inflammation of the bursa.
Best of luck
I dislocated my tail-bone back in mid-June. I still have pain when sitting upright,especially when getting up from sitting position. I've seen an orthopedist (sp), and they x-rayed me ant the tip was still slightly out of wack (October). The doctor gave me a cortizone shot, and some pain pills and said try not to sit on it.
Just wondering if anyone had similar problems and how long it took to get better and if I should really go find another doctor ...again. Doctor's I've talked to said that not much they can do, that it should eventually get better....but 8 months of discomfort seems a bit too long.
(part of my problem is I've been between jobs and working temp jobs so no insurance for the past 9 months...so reluctant to have to fork out the extra money for the same advice).
This is a well-known problem in the Chiropractic community which usually occurs in women and can be treated effectively without medications or surgery. Many other health care providers have little experience with diagnosing and treating this condition.
The key complaint is that a patient will complain that they feel like they are sitting on a nail. It is not that the coccyx (bottom spinal segment immediately below the sacrum) was completely dislocated (complete dislocation where two bones are no longer in contact), but rather it "slid" or "twisted" partially out of normal alignment. Mosty often this occurs due to an external physical force, such as a forceful, sudden and unexpected slip and fall onto a hard surface. This causes the coccyx to be tilted and twisted out of position, most often the tip is forced inward and either to the right or left side, sometimes with a rotary twist as well. Because this small bone serves as an attachment point for many ligaments, muscle and tendons it is often associated with pain and discomfort in the pelvis (front and back), hip, low back and sometimes other places as well.
Inflammation is not the problem, thus a hydrocortizone (or other steroid) injection was not beneficial and didn't help you feel better. Pain medication will not cause the coccyx to jump back into place by itself, but rather hide your symptoms (pain, stiffness, cramping, et cetera) which are only warning your body that something is wrong. This particular problem seldom spontaneously resolves (i.e. seldom gets better on its own) and often progressively causes more problems over time and makes your life quite miserable.
Most patients do not receive appropriate treatment and learn to live with the problem. They quickly learn not to discuss this with others because other people don't understand what they are experiencing and usually don't believe there is a problem. Because many health care providers have little or no education or clinical training on how to evaluate, assess and diagnose this problem they have no idea how to treat it so you will get better.
The treatment is nearly always a simple and gentle repositioning of the coccyx by someone who is appropriately trained and licensed and willing to treat you. Often this can be treated externally, by hand, and sometimes by a mechanical device. Sometimes this approach does not work (you would know the first day since you wouldn't feel any better after the treatment) and the doctor will have to carefully use a gloved index finger to gradually, gently and carefully guide the coccyx into place. The doctor will show you visual diagrams of what will be done first, so you understand what is to be done and how it will effect your body. "The adjustment" might require three guided movements, each taking about 10 seconds, done in sequence. Because the area is already tender there will be some temporary discomfort, however most patients have said they began to feel much better within a few minutes. Usually only one or two treatment sessions is needed if the problem is uncomplicated, and it most often is. You would be properly draped and gowned to respect your dignity. Because the internal treatment may not be allowed in certain states (scope of practice varies greatly between different parts of the USA) the Chiropractic physician may have to instruct and train another licensed health care provider to perform the service.
In the interim I would suggest you obtain a copy of the X-rays and medical chart notes for your sacrum and coccyx problem from the medical orthopedist. Next contact a local Chiropractic physician, perhaps your own personal Chiropractor or someone else referred to by a friend, family member or perhaps by your own family medical provider. Third, ask this doctor if they are willing and able to treat this problem (many often choose not to do so). If the doctor is willing to examine you and confirms the underlying cause of your problem and treats you then you will most often good relief within a few treatment sessions. If you are treated at a rate of twice weekly you should notice rapid improvement (feel better, results last longer and longer) within the first two or three weeks. I have had a number of patients with this particular problem over the past two decades and patients (and their spouses) reported a favorable outcome.
Treatments, even if you have to pay cash, should be quite affordable, considering what you already paid out of pocket (copay, deductable, insurance premiums) for care which didn't help much, from what you already wrote. Medical physians rarely have experience with "manual medicine" treatments used to treat this type of sacral-coccyx problem. You may be able to find and obtain a referral to a suitably trained osteopathic physician, with "manual medicine" skills, if you prefer. The delay in obtaining care for 8 months may have led to some joint degeneration so lasting improvement may take a bit longer. Please seek out care right away so you can start feeling better and regain your life.
Based on what you stated this condition is called "coccydynia" or "coccygodynia", i.e. lack of normal function due to pain (or dynia) due to the coccyx and associated structures (ICD-CM9 code 724.79).
Sincerely yours, Dr. H
need any information possible.. chronic back pain sufferer with sudden joint pain all over..?
my mom is a 40 year old who has very bad back problems. we got into a car accident back in december of 08 that did alot of damage to her back. she has disk problems as well as spinal injuries, nerve damage. I dont see how her back can be any worse. She has been to probably 10 different specialists of which probably 8 of them have just come right out and said "i cant help you go back to your pc physician". she has had multiple spinal epiderals in various places. she has had multiple MRIs done, Had a discogram. And the newest thing is the doctor is sending her to get a IDET (intra discal electro therapy?) to see if this works. She should have had surgery by now but the doctors keep wanting to try non invasive things.. hasnt worked a bit as of now. She has such bad pain sometimes she cant walk. She literally does not sleep. An example is last night she was up until 345 am and then i had to wake her up at 715 to get ready for school. This is EVERY SINGLE NIGHT. The pain is so bad she cant move at all. I have to help her up and down the stairs, into the car, around the house, etc etc.. she is on pain meds but they just barely take the edge off.. just recently (as of about 4 days ago) she has been experiencing very bad joint pain. Her left knee, elbow, and shoulder have been hurting very badly. Today she said her hip started hurting a little bit as well. Her knee and elbows are very badly bruised but she said she did not fall or anything like that. They hurt to be touched even the slightest bit. Her primary care physician is sending her to a rheumatologist tomorrow to have her tested for lime, arthritis, and lupus. I will be attending the appt with her. If anybody at all has ANY ideas.. info.. anything at all it would be greatly appreciated. Please dont comment unless you are really trying to help. She really needs help and im getting nervous (cant imagine what shes feeling right now) with all these new things popping up..
IF anyone needs any additional information please ask and i will do my best to get that to you. Thank you very much..
I'm sorry to hear about all that, it sounds horrible for you and especially for your mother.
It sounds very serious. I'll give all the ideas I can and hopefully something will help - at least a little bit.
Here's what I've got:
Some posture improvement exercises (that obviously she may not be able to do all the time):
- Rotate your shoulders forward and up and around and let them settle low and as far back as they'll stay, and get used to them staying back there.
- Sit with your head further back (NOT tilted back but pulled back like a double chin).
- Lean over so your thighs touch your chest before you sit down. You'll be on a different part of your bottom when you sit. Sit on that part of your bottom every time you sit.
- Suck in your belly and keep it sucked in for quite a while.
- Do yoga and stretches to improve core muscles. I have a resource that I'll put below that has more detail on these and other approaches if you are interested.
- Simple rigid back Pushups and Pullups can help with strengthening the correct muscles and keeping the back straight.
Accupressure: Cross your arms, and grab and squeeze your bicep between your fingers and thumb half way down the bicep. Its a pretty broad accupressure point so you can't miss it. The relax or walk around for 10 minutes. You should feel some relief.
- If you sleep on your side put a small towel roll (hand towel) just above your hip on your side.
- If you sleep on your back put a flat pillow vertically under your back so your shoulders and back are raised a bit. Don't tilt your head back but move it back, keeping it looking straight at the ceiling.
- If you sleep on your stomach, then ... well ... don't switch to sleeping on your side or your back. It might be uncomfortable at first but you'll get used to it. You can even switch in the middle of the night, just do what you can.
- Get a nada chair. These things help support your back way better than any real chair - they wrap around your knees.
Like I said above, I'm including a link below with more details on all this stuff and other approaches so you can dig deeper.
Good Luck to you and your mother,
What is the cause of back pain when waking up every morning?
I have been waking up every morning for over a year with back pain. I wake up stiff, unable to move. It goes away after 20 minutes or so of sitting up. What could be causing it?
It's not my bed. My bed is brand new, less than 4 weeks old. this back pain started long before I got a new bed and did not stop after getting a new bed. Also, I'm not overweight either, I'm at a proper weight for my height. I'm 28.
My old matters wasn't saggy. It was still in good shape, just a few years old.
No, I don't sleep in any weird postions, just on my side. I've slept on my side for years upon years. It wasn't until 14-16 months ago when all of a sudden I started waking up with back pain. It came out of nowhere.
I do not, will not wear high heels.
The only drugs I am taking is prescriton ibuprophen, which my Dr. prescribed me to deal with my back pain.
My neck is fine. My spouse slept on our old bed with no problems, and has had no problems with our new bed.
Sleeping posture. If you are hurting when you wake up, my guess is you are sleeping on your side, or the worst, on your belly. These sleeping positions cause morning back pain frequently in people who are otherwise comfortable and have healthy low back muscles! What makes belly sleeping the worst you ask? Lying on your stomach tilts your pelvis forward, scrunching your low back muscles and shortening them slightly. In addition to that, every belly sleeper we know pulls one knee out, and some more flexible clients have been known to pull their knees up close to their chests. This causes the hamstrings to get tight and short, along with the deep muscles under your glutes in your bottom. The price you are paying with morning back pain is worth the time it takes to retrain yourself to sleep on your back!
Daytime activities, and lack thereof, are a big contributor to anytime back pain...if you are waking up in pain, you *may* be sitting at a desk a lot. This isn't pushing the envelope very much, since a lot of us sit at the computer for a lot of our day. The muscles which cause morning back pain are the same muscles which get shortened from sitting: glutes, hamstrings, hip flexors and abdominals.
When my back pain flares up in the morning, it only takes a couple of really good hamstring and hip flexor stretches, and I wake up in the morning, or at most two days later back to normal.
When I stretch, I hold it for a full 60 seconds...if you don't time it, you will probably not hold it long enough. Just remember to NOT push beyond your comfort zone.
Why are my hips hurting?
Can we nip the obvious "see a doctor" responses in the bud now. I know I need to see a doctor. I'm asking if anyone know why I'm having this problem.
When I wake up my hips hurt, especially the side l'm lying on. If I'm sitting down for any length of time, I get up and my hips hurt, I have to "walk it out" They're sore as if I'd been stationary for a week. I exercise regularly and have never had this problem before but now all of a sudden my hips are hurting all the time. I'm constantly walking like "an old man" because of this hip problem. Does any one have an idea what this is. I'm not looking for guesses (I can guess myself). I'd appreciate if only people who've had this problem or people who know respond. Thank you.
A good firm bed will help. The best sleeping position is on your back. Avoid pillows beneath the knees or under the lower back. Make sure you are taking anti-inflammatory medication as prescribed, especially if you have rheumatoid arthritis or ankylosing spondylitis.
A flexion contracture is a common result of hip problems. This means that motion of the hip joint has been partly lost. The hip becomes partially fixed in a slightly bent position. When you are walking or standing, the pelvis tilts forward; and when you stand straight, the back has to curve a little more. This throws extra strain on the lower back.
Listen for the pain message and try to avoid activities that aggravate your hip. You should avoid pain medication as much as possible. Rest the joint after painful activities.
If pain persists after six weeks, see the doctor.
I hope this helps you. And good luck.
Need help with my posture?
So I arch like my shoulder are of the back, and I need to make my back straighter. What sort of exercises (yoga) or stands I can do to help it? How long do I do the exercises for? And I would do this everyday.
Know the warning signs of back pain caused by poor ergonomics and posture. Back pain may be the result of poor ergonomics and posture if the back pain is worse at certain times of day or week (such as after a long day of sitting in an office chair in front of a computer, but not during the weekends); pain that starts in the neck and moves downwards into the upper back, lower back and extremities; pain that goes away after switching positions while sitting or standing; sudden back pain that is experienced with a new job, a new office chair, or a new car; and/or back pain that comes and goes for months.
Get up and move. As muscles tire, slouching, slumping, and other poor postures become more likely; this in turn puts extra pressure on the neck and back. In order to maintain a relaxed yet supported posture, change positions frequently. One way is to take a break from sitting in an office chair every half hour for two minutes in order to stretch, stand, or walk.
Keep the body in alignment while sitting in an office chair and while standing. Distribute body weight evenly to the front, back, and sides of the feet while standing. While sitting in an office chair, take advantage of the chair s features. Sit up straight and align the ears, shoulders, and hips in one vertical line. Any single position, even a good one, will be tiring. Leaning forward with a straight back can alternate with sitting back, using the back support of the office chair to ease the work of back muscles. Also be aware of and avoid unbalanced postures such as crossing legs unevenly while sitting, leaning to one side, hunching the shoulders forward or tilting the head.
Use posture-friendly props and ergonomic office chairs when sitting. Supportive ergonomic props can help to take the strain and load off of the spine. Ergonomic office chairs or chairs with an adjustable back support can be used at work. Footrests, portable lumbar back supports, or even a towel or small pillow can be used while sitting in an office chair and while driving. Using purses, bags, and backpacks that are designed to minimize back strain can also influence good posture. Proper corrective eyewear, positioning computer screens to your natural, resting eye position can also help to avoid leaning or straining the neck with the head tilted forward.
Increase awareness of posture and ergonomics in everyday settings. Being aware of posture and ergonomics at work, at home, and at play is a vital step towards instilling good posture and ergonomic techniques. This includes making conscious connections between episodes of back pain and specific situations where poor posture or ergonomics may be the root cause of the pain.
Use exercise to help prevent injury and promote good posture. Regular exercise such as walking, swimming, or bicycling will help the body stay aerobically conditioned, while specific strengthening exercises will help the muscles surrounding the back to stay strong. These benefits of exercise promote good posture, which will, in turn, further help to condition muscles and prevent injury. There are also specific exercises that will help maintain good posture. In particular, a balance of trunk strength with back muscles about 30% stronger than abdominal muscles is essential to help support the upper body and maintain good posture.
Having spinal fusion surgery,what can I expect the days after the surgery?
I would just like to prepare myself for the recovery afterwords,so I'm curious how your experience was.
Also,what are some things that I should buy for after the surgery. I'm so nervous! I'm 24 and have two children (ages 2 1/2 and 10 months).How long did the recovery process take for you? Any helpful information would be greatly appreciated!
Oh and it will be done in my L4-L5,and my L5-S1
Right now I'm having some neurological problems because of ruptured discs in my low back,pressing on nerves. If I dont do the surgery,then my Dr. Said I could get irreversible neurological damage. This surgery is not optional,unless I prefer to paralyze myself. I just want to know from people who have gone through it,what it was like. My dr can tell me things,but he hasnt gone through it. Thats why I asked. So your answer really wasnt very helpful,thanks anyway...
Recovery from spinal fusion surgery happens in stages as your body heals. The first stage of recovery involves the healing of the incision and soft tissues. This will happen over the first few weeks. Movement, such as walking, does a lot to help with healing. You can expect to be doing some walking as soon as the day after surgery, and you will be expected to walk every day after that. Your doctor may also have you go to physical or occupational therapy for gentle exercise in the early weeks of recovery. Give up smoking it slows healing considerably. No drinking, it causes reactions esp with the epilepsy type medicines some doctors prescribe for pain or if you have a medicine with codeine.
Your doctor will monitor and evaluate the bone fusion throughout your recovery. This will mean visits to the doctor's office, where x-rays will be taken to see how the bone is fusing. Your doctor will tell you what things you can do to help your recovery.
It's common to have pain in both your back and your hip for a period of time after surgery. Your doctor will be able to help you manage the pain with medication. Be sure to talk to your doctor if you are having pain that is more than you were told to expect.
Most people can return to work and to many of their daily activities within six weeks of surgery.
Complete fusion takes months, and recovery is different for each patient. Depending on how many levels of your spine are fused, you may notice some changes in the flexibility of your back. Your doctor will tell you what you can expect during your recovery.
symptoms To Watch For After Surgery
As your doctor will explain, any surgery involves risk. After surgery, if you have any of these symptoms, you should contact your doctor:
* Signs of infection (fever, chills, redness around the incision, increased pain, a feeling of pressure in the spine)
* Bleeding or excessive drainage from the incision
* Sudden pain, or a significant increase in your pain level
* Loss of feeling in your hands or feet
* Increased or ongoing shortness of breath
Are complications possible?
Surgery always involves some risk. General surgical complications may include:
* reactions to anesthesia
* heart attack
* blood vessel damage/bleeding
* bruise (hematoma)
* blood clots
* wound closure problems
Be very careful about certain non narcotic drugs like Tramadol, Gabentin, etc..they can cause you to fail a drug test months after you've last taken them. And have nasty side effects...I know from personal experience. They were originally used to treat epilepsy.
Once You can do without the narcotics ask for something like the prescription strength variants of Motrin/ibuprofen or Aleve/naprosyn.
Get out and walk or use a treadmill as soon as you can..and get into physical therapy as soon as your doctor says its ok..The therapists will work on strengthen your abs, butt, and legs, and upper body with safe gentle exercise. Don't even think of doing sit-ups or bending over to pick things up. Kneel. When lifting use those new muscles your therapists will be building for you in your legs esp.
I just had a laminectomy done my self in June, incidentally...and I still hurt and its a less extensive procedure. Don't sleep on your back or side, get a firm mattress or you'll regret it. If you can't afford that sleep on floor like me use your arms as pillows..you want as little tilt to your spine as possible. Ice packs help dull the pain in your back once the incision is healed. And heat packs also for aching muscles
You'll find your legs or feet or stomach will hurt less if the surgery worked and you'll notice your back pain more. But if the surgery was successful that too will abate after six months to a year.
Under the supervision of a therapist I found that certainly kinds of weight lifting where your arms are pulled up on the return stroke on the machine acts as a kind of gentle traction and gives hours of relief..check with your doctor first before doing this. You want the bones to fuse first. Your therapist will make sure you don't lift to much and undo all the good work of your surgeon.
G-d's blessing upon you from a fellow sufferer!