Other Tips : Back Pain in Kids and Teens (for Kids and Teens)

Will I get back pain?

You might think you won’t get back pain until you’re grown up. But changes in the way we live mean that children can be prone to back pain too. In fact, studies show that almost half of all secondary school pupils are likely to get back pain at some time. Problems can begin as early as primary school, so you are never too young to start taking good care of your back.

What causes back pain?

Normal daily activities and certain habits can trigger back pain – either now, or in the future. The common causes of back pain in children are listed below.

• Schoolbags – especially when they are carried incorrectly, too heavy, or poorly designed
• Posture – too much slouching and slumping
• Sitting – for too long, or on the wrong furniture
• Exercise – not taking enough, or overdoing it using the wrong technique
• Diet – too much junk food can cause weight gain which places extra stress on the body
• Growing up – even growth spurts can cause temporary back problems!

What is back pain like?
Back pain is no fun at all. Many people don’t realize how much they use their backs for everyday activities until pain strikes. Back pain not only stops you from taking part in sporting activities; it can sometimes prevent even basic movements such as sitting, standing, bending and walking.

How can I protect my back?

Luckily, back pain can usually be avoided. There are many things you can do to help yourself build a stronger back. Here are some tips on how to avoid back pain or if you have had it in the past, to prevent it coming back again.

Schoolbags

It’s not only the weight of your backpack that can cause back pain – it’s the style of bag and how you carry it that really counts!Look for a sturdy bag with padded straps and a waist-belt and wear it over both shoulders. Pack your heaviest objects first. This will stop you from arching and take the weight off your shoulders. Adjust straps so that your bag sits snugly against your entire back

School Furniture

Students come in many shapes and sizes, but most of the desks and chairs in your classrooms do not! If you work at a flat table, rather than a sloping desk, you will need to try hard to keep a good posture. You can stop yourself slouching by imagining you have a string attached to the top of your head which is lifting you into a tall upright position. Make the most of your chair. Pull it close to your desk and sit back in your seat.

Your body is not designed to sit still for too long. Try to stand up and stretch during lessons and make the most of break time by keeping active

Leisure Time

Achieving a good level of fitness is one of the best things you can do for your back. But studies show that more and more children are shunning traditional after school activities, such as football or swimming, in favor of TV and game consoles. To ward off back pain, Dr. Pazdel recommends that children use their leisure time as a chance to focus on physical activity. Regular exercise will strengthen your spine.

Exercise also helps you develop stronger muscles. Strong tummy muscles make it much easier for you to keep a good posture.

Physical activity can also boost self-esteem. If you are confident and body aware, you are much more likely to stand tall and upright which will help protect your back.

What you eat is also important. A sensible, healthy diet will keep your weight in check and help you avoid putting unnecessary stress on your joints.

Homework and Use of Computers

If homework tests more than just your brain, it might be worth thinking about changing how and where you sit! Following the tips below should prevent back and neck pain setting in.

• If you use a PC, or a laptop, make sure your screen is at eye level. This will stop you craning your neck as you work. Your mouse/keyboard should also be within easy reach.
• Sit on a supportive chair. Your feet should touch the ground or be on a footrest.
• Take lots of short breaks. This will give your body a chance to loosen up and prevent stiffness

If pain strikes?

If you are suffering from back pain let your parents or guardians know. They will be able to arrange an appointment with Dr. Pazdel. Gentle exercise and stretches can help reduce pain and stop it from coming back. Dr. Pazdel will be able to show you how to do the exercises properly and provide other helpful advice.

Remember – prevention is better than cure!

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Other Tips : Back Pain in Kids and Teens (for Parents)

While back pain is very common for adults, kids are much more resilient and flexible and do not suffer the same types of back injuries to which adults are subject. In fact, medically significant back pain in children and teens is infrequently encountered, with even fewer cases in younger children.

Because children rarely suffer from back pain, any complaint by a child or teenager about acute or chronic back pain is taken very seriously by Pediatricians, and usually will result in a detailed consultation that will include a review of the child's medical history and a physical exam.

Suspicious episodes of pain, or any concerning features of the pain, will result in radiological studies (such as an x-ray or MRI scan) and possibly a referral to a specialist for further examination and diagnostic tests.

The most common causes of back pain in children and teens tend to be somewhat age-dependent:

Younger children are less likely to be putting their spine under the same severe stresses as older children and adults. Thus, for the most part younger children do not have medically significant back pain and their discomfort tends to be short-lived. Also, younger children tend to self-limit their activity, choosing not to repeat painful activities, which aids in their recovery if an episode of back pain does occur.

At a young age, if a child has severe or recurring back pain there is greater concern for the possibility of a serious condition, such as a spinal tumor, growth, or an infection of the spine.

Older children tend to be more aggressive in their activities and sports, thereby increasing the risk of injury to the bones, nerves and soft tissues in the spine. Teenagers are also more likely to test the limits of their bodies, often being exhorted by commercial advertising and/or peer pressure to push the envelope.

At this point, compression fractures are more commonplace, and we begin to see occasional disc injuries. Older pediatric patients also can injure the joints between vertebral bones, causing painful stress injuries. Only very rarely do the nerve roots become compromised.

Slightly older children can be convinced to minimize their activity to speed up healing times, but then they frequently return to the same injurious behavior that caused the initial damage. Here, older kids may also find themselves the victims of their own intermittent inactivity and suffer overuse injuries, similar to an adult who is a "weekend warrior." For most injuries, the treatment of choice is usually a short period of rest with an eye towards developing and maintaining physical conditioning.

Potential Causes of Back Pain in Children and Teens

While adults can have vertebral disc injuries involving rupture, protrusion or slipping, and compression, these problems are uncommon in children. However, as kids age and their bodies mature, it becomes more likely that an injury to the spinal discs may occur and cause pain.

Backpacks

Importantly, pediatricians are starting to see a new form of injury in school-age children and teens become more common: overuse injuries and back strain caused by carrying back packs that are too heavy.

Often, backpacks may equal 20% to 40% of the child's own body weight (equivalent to a 150-pound adult carrying a 30 to 60-pound back pack around 5 days a week). This amount of weight understandably creates a great deal of strain on the child's spine. Additional strain is caused when children and teens carry the backpack over one shoulder, causing an uneven load on the spine.

Scoliosis

While scoliosis (curvature of the spine) is not an uncommon diagnosis among teenagers, it is very rare that scoliosis will cause back pain. Teens with scoliosis may develop back pain, just as other teenagers, but it has not been found that people with adolescent idiopathic scoliosis are any more likely to develop back pain than the rest of the population.

Spondylolysis

As kids' sporting events become more competitive and the activities more specialized, certain types of injuries tend to arise. Spondylosis, a defect of the joint between vertebral bones, is commonly found in those who tend to hyperextend their backs (bend backwards), such as gymnasts. This injury may actually represent a stress fracture and the period of rest and recuperation may be extensive - up to 4 to 6 weeks.

Spondylolisthesis

Occasionally, further injury can be found as spondylolisthesis, a "slipping" of one vertebra upon another. This condition can progress through adolescence, and if it results in instability and pain it may require spinal fusion surgery at a later point.

Disc Injuries and Vertebral Fractures

Teens who tend to punish their spines through gymnastics or extreme sports (such as skateboarding, inline skating, and vert biking) will frequently land very hard on their feet or buttocks. Either way, the force is transmitted to their vertebrae, which can result in a vertebral fracture and/or damage to the intervertebral discs.

If the disc material is extruded out or herniated, the spinal cord nerve roots leaving the cord can be compressed. This causes the sensation of pain along the path of that nerve. A well-known version of this is sciatica, which presents as buttock pain radiating down the back of a leg. Conservative measures are usually the first line of treatment for this type of pain (such as physical therapy, medications, osteopathic or chiropractic manipulation). If these treatments do not provide sufficient pain relief, patients may require surgery (e.g. a microdiscectomy or discectomy) to relieve pressure on the nerve.

Infection

Of constant concern to physicians is the diagnosis of infection of the spine (discitis) in children. An infection of the spine is of great consequence and requires prompt diagnosis. Diagnosis of an infection is usually made with the assistance of a good physical exam and laboratory data. Signs of inflammation may be present (e.g. redness, swelling) even to the level of the skin. Radiographic studies are frequently normal. Treatment may consist of antibiotics if bacteria are found to be the cause of the infection. Again, prolonged rest is the primary treatment.

Tumor

Another major concern for pediatricians is potential for a tumor in the spine in children. Luckily, this is a very rare occurrence. As with infection of the spine, the diagnosis hinges on obtaining a good medical history, physical exam, and the suspicious nature of physicians when they cannot get an otherwise satisfactory diagnosis to explain the child's symptoms. Treatment once again depends upon the final diagnosis and the skills of several subspecialties.

Summary

As you may have noted, rest and careful monitoring of symptoms seems to be the answer for most diagnoses. This is because the vast majority of back pain problems in children are related to soft tissue damage (such as muscles, ligaments and tendons), which is often caused by overuse or strain.

Surgery for back pain in children is very rare, and is usually only considered for the more severe cases. If the child's pain is severe, and he or she is having difficulty functioning, then surgery may be considered.

Most importantly, a careful process of elimination of medically more significant causes of back pain (such as tumor, infection, fracture) should always precede any therapeutic plan.

707-429-4861

258 Sunset Ave

Suisun City, CA 94585

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Why do we dream? - Amy Adkins

In the 3rd millennium BCE, Mesopotamian kings recorded and interpreted their dreams on wax tablets. In the years since, we haven't paused in our quest to understand why we dream. And while we still don’t have any definitive answers, we have some theories. Amy Adkins reveals the top seven reasons why we might dream.

Lesson by Amy Adkins, animation by Clamanne Studio.

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Other Tips : The Secret of Good Posture

“Stand up straight! Don’t slouch!” How many times did you hear those scolding words while growing up? Maybe more times than you would like to remember.

Behind those long forgotten words lies a very valuable and surprisingly simple message: Good posture is important because it helps your body function at top speed. It promotes movement efficiency and endurance and contributes to an overall feeling of well-being.

Good posture is also good prevention. If you have poor posture, your bones are not properly aligned, and your muscles, joints, and ligaments take more strain than nature intended. Faulty posture may cause you fatigue, muscular strain, and, in later stages, pain. Many individuals with chronic back pain can trace their problems to years of faulty postural habits. In addition, poor posture can affect the position and function of your vital organs, particularly those in the abdominal region.

Good posture also contributes to good appearance; the person with good posture projects poise, confidence, and dignity.

The Anatomy of Good Posture

To have good posture, it is essential that your back, muscles, and joints be in tip-top shape.

Your Back. A healthy back has three natural curves: a slight forward curve in the neck (cervical curve), a slight backward curve in the upper back (thoracic curve), and a slight forward curve in the low back (lumbar curve). Good posture actually means keeping these three curves in balanced alignment.

Your Muscles. Strong and flexible muscles also are essential to good posture. Abdominal, hip, and leg muscles that are weak and inflexible cannot support your back’s natural curves.

Your Joints. Hip, knee, and ankle joints balance your back’s natural curves when you move, making it possible to maintain good posture in any position.

A View of Good Posture

Good posture—when you are standing—is straight vertical alignment of your body from the top of your head, through your body’s center, to the bottom of your feet.

From a side view, good posture can be seen as an imaginary vertical line through the ear, shoulder, hip, knee, and ankle. In addition, the three natural curves in your back can be seen.

From a back view, the spine and head are straight, not curved to the right or left.

The front view of good posture shows equal heights of shoulders, hips, and knees. The head is held straight, not tilted or turned to one side.

Poor Posture

Poor posture distorts the body’s proper vertical alignment and the back’s natural curves.

Good posture only has one appearance, but poor posture comes in many unattractive styles.

Check Your Posture

The best way to check your posture is to receive a thorough postural evaluation from a physical therapist. Physical therapists have special skills to evaluate and treat postural problems.

To determine if a professional evaluation may be necessary, you can evaluate your own posture to some degree. For this you need a wall and a full-length mirror.

To check for normal curves of the spine, stand with your back to a wall, heels about three inches from the wall. Place one hand behind your neck, with the back of the hand against the wall, and the other hand behind your low back with the palm against the wall.

If there is excessive space between your back and the wall, such that you can easily move your hands forward and back more than one inch, some adjustment in your posture may be necessary to restore the normal curves of your spine.

You Can Improve or Maintain Your Posture

The best way to improve or maintain your posture is to always practice good posture, when sitting, standing, or moving.

Practicing good posture is not always as easy as it sounds, especially for some of us who have forgotten what good posture feels like. The following two exercises can help bring back that good posture feeling.

Tips for maintaining good posture while sitting:

• Sit with back firmly against chair; chair should be low enough to allow placement of both feet on the floor with knees slightly higher than hips.
• Keep your head up and avoid leaning forward. If you work long hours at a desk or typewriter, keep your chair close-in to the desk top to help maintain your upright position. If you feel your low back arching forward while sitting, cross your legs or put your feet up on a stool.

Other Exercises You Can Do

One problem common to most people with poor posture is weakness of the lower abdominal muscles. If your lower abdomen sags and bulges, you can be sure the muscles there are weak. The best way to strengthen these muscles is to participate in an exercise that isolates and actively uses them.

Contrary to popular belief, sit-ups do not always accomplish this goal. In fact, sit-ups, when done improperly, often cause unnecessary strain on back muscles and may cause additional complications.

Ask Dr. Pazdel to recommend exercises for you that will help in tightening the lower abdominal muscles.

Good Posture For Life

Changes occur naturally in your body as you grow older. These changes can influence your posture and make it more difficult to maintain a good posture or correct a poor posture.

Some of the physical changes that occur:

• The disks between the spinal segments become less resilient and give in more readily to external forces, such as gravity and body weight.
•  Muscles become less flexible.
• Compression and deterioration of the spine, commonly seen in individuals with osteoporosis, cause an increased flexed, or bent forward, posture.
• Lifestyles usually become more sedentary. Sitting for long periods of time shortens various muscles, which results in the body being pulled into poor postural positions, and stretches and weakens other muscles, which allows the body to slump.
• Despite the changes that occur naturally with aging, good posture can be maintained and, for many, poor posture improved. In individuals with severe postural problems, such as poor alignments that have existed so long that structural changes have occurred, the poor posture can be kept from getting progressively worse.

In any case, all of us must consciously work at achieving and maintaining good posture as we grow older.

Tips for Maintaining Good Posture Throughout Your Life

• Throughout each day, concentrate on keeping your three natural back curves in balanced alignment.
• Keep your weight down; excess weight exerts a constant forward pull on the back muscles and stretches and weakens muscles in the abdomen.
• Avoid staying in one position for long periods of time; inactivity causes muscle tension and weakness.
• Sleep on a firm mattress and use a pillow under your head just big enough to maintain the normal cervical—neck—curve. Avoid use of over-sized or several pillows.
• Exercise regularly; exercise promotes strong and flexible muscles that keep you upright in a proper postural position.
• Protect your back by using good body mechanics; bend your knees when picking something up or putting it down; carry a heavy object by using two hands and keeping the load close to your waist.
• Wear comfortable and well-supported shoes. Avoid continuous use of high-heeled or platform shoes, which distort the normal shape of the foot and throw the back’s natural curves out of alignment.
• Walk with good posture; keep head erect with chin parallel to the ground, allow arms to swing naturally, and keep feet pointed in the direction you are going.

Article reprinted from American Physical Therapy Association

707-429-4861

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Other Tips : Today’s Fashion Can Be Tomorrow’s Pain

Looking your best might not always be the best thing for you. Today's society is extremely fashion and style conscious. Unfortunately, clothing designers and stylists aim to please by creating unique looks that might not always be practical or even comfortable.

The look of the season shows runway models in high platform heels and tight skirts or pants. Models have perfected the runway "walk," but the popular looks and accessories are frequently impractical and could create leg, back, and spine or neck problems.

Women generally wear high heels to complement an outfit, not for comfort, but some might not realize that these shoes can cause serious discomfort in the feet and can also exacerbate back pain. High heels alter the balanced position of a person's body. When a woman wears high heels, a new dynamic equilibrium occurs. Compare the musculoskeletal system to a mobile, hanging in dynamic equilibrium, each part balancing the other. If one part becomes 'fixed,' the whole system will compensate with a movement or restriction. Essentially, wearing high heels for any length of time increases the normal forward curve of the back and causes the pelvis to tip forward. This alters the normal configuration of the pelvis and spine necessary for the body to maintain a center of gravity.

The legs are the foundation of the musculoskeletal system, and a person standing flatfooted or barefooted would be completely balanced. While standing, the hamstrings are taut and both parts of the pelvis are stabilized so that the support is normal. By bringing the heel up, you encourage the shortness of the hamstring muscles.

Women and men alike fall into the fashion trap. However, women, more than men, tend to wear clothes that are too tight. Stylish tight tube skirts and tight pants can be attractive, but are often too restrictive. Clothes that are too tight throw a person off-balance, and simple everyday tasks such as bending, sitting and walking become difficult. Tight clothes can restrict a person from moving comfortably, resulting in poor posture and misalignment of the spine.

Another unhealthy fashion statement is the use of heavy purses, backpacks and handbags. Women and men tend to carry too many items in one bag, or briefcase, and are often not aware of the potential health risks associated with toting an excessive amount of "stuff." Carrying a bag with detectable weight - more than 10 percent of your body weight - can cause improper balance. When hiked over one shoulder, it interferes with the natural movement of the upper and lower body. The person carrying the bag will hike one shoulder to subconsciously guard against the weight, holding the other shoulder immobile. This results in the unnatural counterbalance movement of one shoulder and little control over the movements of the arms and legs. Even worse, the spine curves toward the shoulder.

More and more people carry their credit cards, ATM cards and personal identification in the back pocket of their pants. This might be a convenient way of carrying the necessary items with you each day, but carrying your wallet in the back pocket of your pants can cause discomfort. It is suggested that men and women remove their wallets or other items before sitting for long periods of time. Sitting on your wallet or card holder for the entire day will create a pocket in the muscle lying underneath the wallet, and this can result in discomfort or pain.

In today's society, it might be important to you to look fashionable, but it is more important to choose clothes, shoes and bags that are comfortable and that suit your style. By following and remembering these simple steps, it is possible to look and feel your best.

• Choose comfortable shoes. If you must wear high heels, bring a pair of flat shoes along with you to change into should you become uncomfortable. If you walk to work, wear flat shoes and change into your more fashionable shoes when you arrive to alleviate any pain or discomfort.
• If the shoe is uncomfortable while standing, chances are it will not be any more comfortable while walking. The wrong shoe can affect the body's center of gravity.
• Choose supportive shoes. Designer spikes or non-supportive loafers may look nice but do not allow for easy, symmetrical walking.
• While sitting, whether or not you are wearing heels, it is important to take frequent stretch breaks to alleviate atrophy of the hamstring muscles.
• Avoid excessive wear of tight pants or clothing. If you prefer tighter clothes, choose styles that allow you to perform daily tasks with ease.
• Select a briefcase or purse with a wide adjustable strap. Ideally, the strap should be long enough to place over the head. This evenly distributes the bulk of the weight across the body.
• When carrying a bag, or briefcase, switch sides frequently to avoid placing the burden of the weight on one side of your body.
• Take the time to empty unnecessary items from your bag.
• Place all necessary items - such as wallets and cellular phones - in the front pockets of the bag. Stretching around to reach for your wallet can result in a pulled neck or back.
• If you are driving or sitting for long periods of time, remove your wallet or card holder from the back pocket of your pants.
• Think about your daily tasks. If your clothes affect your movements, consider outfits that fit your lifestyle.
• Designers and stylists tend to be more concerned about the way something looks rather than the way it feels. Listen to your body. One of the most important aspects of being in style and looking your best is to maintain healthy judgment.
• By following simple suggestions, being fashionable can be comfortable.

Article reprinted from American Chiropractic Association

707-429-4861

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Suisun City, CA 94585

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Why healthy bones are about so much more than milk | Body Stuff with Dr....

Drinking calcium-rich milk strengthens your bones -- but it's not the only thing you can do for a strong and healthy skeleton. Dr. Jen Gunter digs deep into the three layers of bone to explain why they weaken as we age and shares what you can do to maintain a healthy frame for years to come.

Think you know how your body works? Think again! Dr. Jen Gunter is here to shake up everything you thought you knew -- from how much water you need to drink to how often you need to poop and everything in between. This TED original series will tell you the truth about what's *really* going on inside you. 

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Other Tips : Osteoporosis, Not Just An Elderly Disease

It used to be that osteoporosis was considered a disease that affected only the elderly. We particularly associated osteoporosis with older women whose backs were slightly hunched over or those who could no longer stand up straight. Today, the truth is that an estimated 20 million American women suffer from osteoporosis, and 80 percent of them don't even know it.

Osteoporosis is a chronic, progressive condition that steals bone from the body, leading to fractures of the hip, spine and wrist. Older people can suffer disability and even death from osteoporosis-related fractures. Alarmingly, one in two women and one in eight men will suffer from an osteoporosis-related fracture in his or her lifetime.

Many people confuse osteoporosis with arthritis, and wait for swollen joints and discomfort before being tested. Even though osteoporosis is painless until a bone fracture occurs, it is important to find out how healthy your bones are now and if need be, adjust your lifestyle to avoid this brittle bone disease.

The American Chiropractic Association recommends the following tips to maintain healthy bones.

• Start a regular exercise program. Walking, skipping rope, jogging, playing racquet sports, swimming and aerobics are all helpful in reducing the risk of osteoporosis. Exercising for 20 minutes, three times a week, is helpful.
• Although weight lifting exercises are generally recommended, the National Osteoporosis Foundation says those suffering from osteoporosis should consult their health care practitioner before beginning a weight lifting program because excessive strain on the bones could result.
• Those with severe osteoporosis and who have suffered from fractures may find Tai Chi, a form of martial arts, to be a beneficial strength training exercise system.
• People suffering from osteoporosis should be careful when bending and lifting heavy objects, including grandchildren. Bend from the knees, not the waist, when lifting, and try to avoid hunching while sitting or standing.
• Be sure to include calcium in your daily diet. The National Institutes of Health's recommendations are 1,000 mg/day for post-menopausal women taking estrogen; 1,500 mg/day for postmenopausal women not taking estrogen, and 1,500 mg/day for men and women over 65 years of age.
• If you are looking for a calcium supplement, try one that's highly absorbable, such as microcrystalline hydroxyapatite concentrate (MCHC), or one of the malates, fumarates, succinates, glutarates, or citrates. But don't overdo it. Taking more than the recommended amount of calcium may cause kidney stones.
• Consider taking additional nutritional supplements, such as vitamin D, C, magnesium, zinc and silica after consulting with your doctor of chiropractic.
• Eat a healthy, balanced diet, including fresh vegetables, fruit, nuts and seeds. Try broccoli, kale, collard greens, cabbage and turnip greens. Experiment with tofu, salmon, sardines and grains. Low-fat milk and/or yogurt are good sources of calcium. (A glass of low-fat milk and a cup of yogurt adds 600 mg of calcium to your daily diet.)
• Drink 8 eight-ounce glasses of water a day (herb teas, juices and coffee are not a substitute for water.) Avoid caffeine, carbonated sodas, alcohol, baked goods and junk food.
• Watch your animal protein intake.
• Talk to Dr. Pazdel about ways to improve the health of your bones. As a Doctor of Chiropractic, Dr. Pazdel is trained to treat patients of all ages and can help people suffering from osteoporosis lead healthier lives.

707-429-4861

258 Sunset Ave

Suisun City, CA 94585

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