Category: Our Blog

As the new season approaches, many people in Webster, Texas, are getting ready to begin their yearly spring cleaning tasks. However, a simple spring cleaning becomes much more difficult for those dealing with back pain. At Houston Physicians’ Hospital, we know that back pain can be extremely frustrating when it holds you back from important tasks, so we’ve laid out some tips that will help you get your cleaning done while leaving your back pain-free:

1. Enlist the Help of a Friend

You don’t have to take on major cleaning jobs alone. Enlist a friend to help share the work. Not only does this make the work go by faster, it can also prove helpful when it comes time to clean any hard-to-reach areas that require a ladder. According to the American Journal of Epidemiology, climbing ladders is one of the highest-risk activities that can cause back pain (1), so ask a friend for help with the ladder to avoid a trip to your nearest hospital in Webster.

 

2. Stretch Before Cleaning

Although we may not view it as its own workout, cleaning is still a form of physical activity, and our orthopedic hospital recommends stretching beforehand to help alleviate back pain. According to the Group Health Research Institute, stretching has shown to be effective in reducing chronic low back pain (2). Begin stretching at the head and neck, and slowly work down through the spine and legs.

 

3. Practice Proper Lifting Techniques

Sometimes, spring cleaning requires moving heavy objects from one part of the house to another. Before you begin lifting, make sure you are using proper techniques to avoid any potential back problems. To place the least amount of stress on your back, The Official Journal of the Chartered Institute of Ergonomics and Human Factors recommends lifting heavy weight with the strength of your legs (3).

 

4. Be Aware of Your Body

Be sure to remain aware of how your body is feeling during your spring cleaning. If you notice any pain during your task, immediately stop what you are doing and take a rest. Continuing to “push through” the pain will only lead to further back problems down the road. In fact, the medical journal Annals of Medicine cites that 60% of back pain patients point to overexertion as the cause of their injury (4). Taking a break when you first notice pain can help debilitating injuries from occurring. If your pain persists for a few days, you may want to head to Webster’s leading orthopedic hospital, Houston Physicians’ Hospital to rule out any serious issues.

 

5. Divide Up the Work

Your spring cleaning may be a bit more work than your back can handle in one day.  Break up any major tasks so they are completed over the course of a few days to avoid overworking your spine. According to the Journal of Occupational & Environmental Medicine, the prevalence of back pain increases as the number of working hours increased (5), so don’t be afraid to spend a few extra days on spring cleaning for the sake of your spine.

 

Spring cleaning is a much-needed task for many Webster, Texas, residents and can feel like an overwhelming challenge for those with back pain. These tips can help you get your cleaning done without the worry of irritating your back pain. If your back pain is routinely interfering with your everyday life, it’s time to seek the help of a leading orthopedic hospital in the Webster area. Give Houston Physicians’ Hospital’s Spine Solutions Center a call at 832-340-2134.

 

 

 

 

 

 

 

 

 

1. https://academic.oup.com/aje/article-abstract/137/5/539/50124
2. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1106098?fb_source
3. https://www.tandfonline.com/doi/abs/10.1080/00140138308963378
4. https://www.tandfonline.com/doi/abs/10.3109/07853898909149226

After snacking on Valentine’s Day candies, you may notice that you’ve been experiencing more back pain than usual. According to the American Journal of Clinical Nutrition, high amounts of sugar have been shown to increase chronic inflammation (1), which means the chocolate you enjoyed during the holiday may be the cause of your increased back pain. It can be difficult to get back to your diet after enjoying Valentine’s Day treats, so Houston Physicians’ Hospital has laid out some helpful tips to get your diet back on track and reduce your post-holiday back pain:

1. Start Tracking Your Meals

Wean yourself off of the sugary food by tracking what you eat. The Journal of the American Dietetic Association shows that those who track their meals become more aware of their eating habits (2), leading to both healthier meal choices and weight loss. Smartphone applications have made tracking your meals easier and more convenient than ever before. Check the meal tracking apps available on your phone to find the right one for you and get back to making back-friendly meal choices.

 

2. Choose the Right Snacks

Ditch the leftover chocolate as a snack and opt for foods rich in protein instead. According to the American Journal of Clinical Nutrition, protein has been shown to be more satiating than fat and sugar (3), meaning you will feel full longer and will be less likely to reach for multiple sugary snacks. Some great, protein-packed snack options include hard-boiled eggs, plain yogurt, and nuts.

 

3. Skip the Added Sugar

After a candy-filled Valentine’s Day, you may find yourself adding more sugar to your diet than normal. You may be adding more sugar to your daily coffee, find yourself craving sugary fruit juices, or feel the need to go out and get more candy. According to Neuroscience & Biobehavioral Reviews, sugar has the potential to become addictive (4), meaning the more sugar you eat, the more sugar you crave. Take steps to reduce this sugar addiction by skipping the foods or drinks with added sugar. If your sugar craving becomes too great, try snacking on some fruit. They are a healthy source of dietary sugars and can satisfy your sweet tooth without increasing your back pain.

 

4. Eat More, Rather Than Less

It may seem too good to be true, but eating more can actually get your diet back on track after the Valentine’s Day holiday. After days of snacking on leftover candy, you may feel as if you need to skip meals to “make up” for the amount of calories and sugar you consumed, but this isn’t the case. In fact, skipping meals can lead you to crave sugar and fat-loaded foods, leading to an unhealthy binge and increased back pain when you do eat (5).

 

While Valentines Day candy may be the culprit behind your increased back pain, it’s not too late to get your diet back on track and help your back feel better. For those in Webster, Texas, looking to return to a life free of back pain, give the Spine Solutions Center at Houston Physicians’ Hospital a call at 832-340-2134.

We all know that sugar shouldn’t be a main staple in our diet. With sodas, cookies, candy, and other sweets, sugar can pose a major temptation. However, did you know it could be a major reason behind your back pain?  Here’s some ways your sweet tooth may be causing you pain:

 

1. Weight Gain

A diet high in sugar can lead to weight gain. Food or drinks with an elevated sugar content not only are unable to provide your body with essential energy, they also have a low level of satiety, according to The American Society of Clinical Nutrition (1). This leaves you feeling hungry, even if you have just eaten. As a result, you’re more likely to consume an increased number of calories, which leads to weight gain. This weight gain strains and inflames the back muscles and ligaments, causing a painful sensation. This risk of pain may raise with age, as the Obesity Society found a relationship between increased pain and increased BMI in adults age 60 and older (2).

 

2. Higher Cholesterol

Those who consume a high-sugar diet are at risk for higher cholesterol levels, according to The American Society for Clinical Nutrition (3).  While eating sugar every once in a while won’t wreak havoc on your cholesterol, a consistent amount of sugar being consumed can be a large contributor to increased cholesterol levels in the body. This could lead to more pain in your back. According to the medical journal “Spine,” those with above normal cholesterol levels report pain more often than those with normal cholesterol levels (4).

 

3. Increased Risk of Developing RA

Your sweet tooth may lead to the development of RA (Rheumatoid Arthritis) in the spine. RA causes the body’s immune system to attack its own tissue, which leads to painful swelling of the joint linings. Consuming sugar, particularly sugar-sweetened drinks, can lead to RA, according to the National Center for Biotechnology Information (5). RA can affect your spine and lead to debilitating back pain, so think twice before ordering a soda with your next meal.

 

4. Increases Inflammation

According to the National Center for Biotechnology Information, a diet high in sugar promotes inflammation within the body (6). When inflammation occurs, the affected area swells, which leads to pain. Eating too much sugar leads to this swelling and can be fixed by replacing sugary snacks with healthier options like nuts or unsweetened yogurt.

 

When you find yourself reaching for the cookies too often, keep your back in mind. This January, aim to shred the sweets to have your back feeling its best. If your back pain is interfering with your daily life, give Houston Physicians’ Hospital a call at 832-340-2134. Our Spine Solutions Center is the most comprehensive spine treatment center in Webster, Texas, and can help get you back to a pain-free life.

 

 

1. http://ajcn.nutrition.org/content/84/2/274.short
2. http://onlinelibrary.wiley.com/doi/10.1038/oby.2003.159/full
3. http://ajcn.nutrition.org/content/18/4/237.short
4. http://journals.lww.com/spinejournal/Abstract/2004/10010/MR_Aortography_and_Serum_Cholesterol_Levels_in.12.aspx
5. https://www.ncbi.nlm.nih.gov/pubmed/25030783
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868080/

Sleep is essential to everyday life. It allows your body to function properly, repair itself, and gives your brain some much-needed rest once the day winds down. However, many people in Webster, Texas, wake up every day wondering why sleep isn’t helping their back pain. Did you know that your sleep position may be to blame for your morning back pain? According to the British Medical Journal, an important factor in back pain is ergonomic exposure, such as sleeping a certain way (1). At Houston Physicians’ Hospital, we understand that it’s important to wake up and be able to get straight to your routine without pain, so we’ve listed the best and worst sleep positions for back pain:

 

Help: Sleep on Your Back with a Pillow Under your Knees

Sleeping on your back allows your weight to be evenly distributed. This weight is also being distributed along the widest part of your body, resulting in less strain on your back’s pressure points. Simply lay flat on your back and place a pillow under your knees. For extra support, place another small pillow under your lower back.

 

Hurt: Sleeping with a Rounded Back

Much like slouching, sleeping with a rounded back can actually increase back pain. This position prevents the spine from being in the natural upright position, which causes strain and leads to back pain. Try to ensure you are maintaining correct posture, even when you’re sleeping.

 

Help: Sleep on Your Side with a Pillow Between Your Knees

While simply sleeping on your side won’t necessarily reduce back pain, using the pillow between your knees will. This allows your spine to keep in alignment with your pelvis and hips, which reduces the stress on your back. Lay on your side, and place a comfortable pillow in between your knees. If you find that there is a gap in-between your waist and the mattress, you may want to add another small pillow in this space for increased support.

 

Hurt: Sleeping on Your Stomach

Sleeping on your stomach can increase pain in the neck and upper back. When you sleep on your stomach, you force your neck to remain in a rotated, tight position. This means that your neck is stationed in an unnatural position for an extended period of time, which can cause the dreaded “crick” in the neck and pain that can radiate to the upper back.

 

Help: Sleep on Your Back While Reclined

When reclined, an angle is created between your thighs and torso. In order to recline while enjoying the comforts of your bed, consider investing in an adjustable bed. This will allow you to recline to whatever angle you find the most comfortable.

 

Sleep should be relaxing and rejuvenating. However, when you sleep in certain positions, you may feel run-down as you wake up with back pain. These sleep positions can have you waking up in the morning feeling your best. For those whose spine pain interferes with their daily life, give Houston Physicians’ Hospital a call at 832-340-2134. Our Webster, Texas, Spine Solutions Center can get you back to a pain-free life in no time.

 

 

1. http://ard.bmj.com/content/early/2014/03/03/annrheumdis-2013-204631.short

The holidays are a wonderful time. Many people in the Houston, Texas, area are spending the season with family and friends at holiday gatherings and parties. However, with this season comes a multitude of unhealthy foods that can lead to weight gain which, according to the National Center of Biotechnology Information, (1) can worsen pain felt in the back. At Houston Physicians’ Hospital, we believe that no one should spend their holiday season suffering from spine pain due to weight gain, so we’ve listed some tips on how to avoid the holiday pounds and protect your spine this season.

 

1. Snack Smarter

When choosing a snack this holiday season, it can be tempting to reach for cookies or other sweet holiday treats. These sweets are loaded with sugar which has been linked to a high body weight, according to Harvard University’s T.H. Chan School of Public Health (2). Skip these foods this holiday season, and reach for some fruit or another healthier snack option.

 

2. Reduce Your Stress

While the holidays are often filled with fun events, it can also be a stressful time. Between holiday shopping and making time in your day to do other holiday activities, you may find yourself feeling a bit more stressed than usual. According to the National Center of Biotechnology Information, stress stimulates the secretion of cortisol that is linked with weight gain (3). Keep yourself as stress-free as possible this holiday season to avoid weight gain that can cause back pain. Treat yourself to a massage or try engaging in a hobby that helps you reduce your stress level.

 

3. Get Enough Sleep

When spending time with friends and family or attending Christmas parties, it can be easy to fall behind on your sleep schedule during the holidays. Avoid weight gain this holiday season by making sure to make sleep a priority. According to the American Journal of Epidemiology, studies have suggested that sleep deprivation may lead to weight gain (4).

 

4. Eat Plenty of Protein

If you’re having friends or family over for a holiday dinner, make protein the main dish. According to the American Journal of Clinical Nutrition, protein promotes the feeling of being full (5), which can help prevent holiday over-eating. Serve turkey or chicken to provide a delicious meal that can help prevent weight gain and protect your back from pain.

 

The holiday season is a wonderful time filled with family, friends, and fun events. However, it can easily cause weight gain that can exacerbate back pain. Houston Physicians’ Hospital’s Spine Solutions Center can eliminate your pain and get you back to doing the things you love. Give us a call at 832-340-2134.