Make Pain a Thing of the Past – Health and Wellness – Physician Partners of America

Tech Neck: How To Prevent and Treat Neck Pain

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Neck pain is a very common cause of chronic pain in the U.S. With so many of us working desk jobs and texting at all hours of the day, poor posture and heavy loads on our backs and necks can quickly turn from a slight sore to a debilitating condition. Neck pain often worsens as we get older, and can quickly accelerate if not treated right away. 

Prevent “Tech Neck” At Work and At Home

The rapid rate of technology growth experienced in the 21st century is affecting more than our lifestyles and modes of communication. While technology has broadly advanced our ability to connect online, it is also making permanent changes to the way our brains and bodies work. One of the most prominent issues that clinicians see is “tech neck” or muscle issues created from the constant gaze down into the phone or computer screen. 

Even Pre COVID-19 shutdowns and the work-from-home phenomenon, Americans average 3 or more hours of mobile phone use per day. This doesn’t account for laptop use either, which means that the amount of time the average desk job worker spends looking down at a screen is likely much more. While many folks try to combat the poor posture that this work style can cause, tech neck is invasive in our free time as we browse social media and the internet on our phones. 

If you are experiencing neck or shoulder strain and can’t find a cause, tech neck might be the culprit. Below are some symptoms to look out for, and ways you can prevent permanent damage from tech neck. 

What Is “Tech Neck?”

Tech neck is the strain of your neck muscles from looking down for extended periods of time. This type of pain did not become common outside the workplace truly until the advent of the smartphone, as most people look down to browse. The longer people spend on their devices, the more likely they are to cause undue stress on their necks and develop recurring issues. 

Complications of Tech Neck

If three or four hours of browsing can cause chronic stiffness, those who spend at day at computers without proper desk posture can develop serious chronic pain issues due to tech neck. Muscles can weaken and tear, and when coupled with incorrect sleeping posture, you can permanently damage your neck, leading to chronic pain. This can radiate down the shoulders and spine, causing discomfort for you at all times of the day. 

Tech neck can also put strain on the discs in the cervical spine, causing them to bulge or rupture. This will lead to severe pain that can require surgery to remedy. While rare, these injuries due occur solely due to posture and can develop over time if not prevented properly. 

How To Prevent Tech Neck

Here are several ways you can prevent tech neck at home and work with simple adjustments to your space and lifestyle: 

  • Sit upright with correct posture, and invest in a work chair that offers lumbar support and comfort when sitting back. 
  • Exercise regularly to ensure your muscles receive proper stretching and strengthening. Neck stretches can help alleviate stiffness and pain. 
  • Take breaks from desk work to move, and limit screen time when off work to ensure you’re not developing a chronic problem. 
  • Be mindful of your position throughout the day to ensure you’re not slouching or looking down for long periods of time.
  • Invest in a comfortable pillow to prove your neck with greater support at night. 

If your neck pain is chronic and/or severe, you may have spinal issues that need to be addressed with a doctor. To learn more about your options for neck pain, contact your local PPOA group today!

 

 

 

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What to do about your back pain

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Back pain is, unfortunately, one of the most common forms of chronic pain among U.S. adults. Whether due to stress, career demands, lifestyle, or injury, back pain can limit your ability to enjoy everyday life. The worst part?  Most of us feel powerless in the face of back pain, believing there is nothing we can do once the cycle begins. 

In this article, we’ll explore the reasons for your back pain and what you can do to treat and prevent it from advancing further. 

Most common forms of back pain

Back pain comes in all shapes and forms, but most people describe it in one of three ways: 

  • Acute – Back pain is sudden and only lasts a few days to a few weeks with no recurrence. 
  • Subacute – Pack pain that comes and goes or increases in intensity over several weeks. 
  • Chronic – Pain that sustains for longer than 12 weeks.

These types of back pain can help you describe your issue with your doctor. You should also take to them about different health conditions and previous injuries, as they might help your physician diagnose you with one of the following conditions, where back pain is a primary symptom:

  • Degenerative disc disease
  • Ankylosing spondylitis (arthritis of the spine)
  • Osteoporosis
  • Fibromyalgia
  • Kidney stones or infections
  • Endometriosis
  • Herniated or ruptured discs
  • Spondylolisthesis
  • Spinal stenosis
  • Fractured vertebrae
  • Scoliosis

Common Causes of Back Pain

Back pain can occur due to genetic conditions or illness, but it can also be caused by life cycles or lifestyles. Some of the most common reasons for back pain include: 

  • Aging – Back pain is more common for individuals over 45 and worsens as we get older due to degeneration of bones and joints. 
  • Fitness level – Back pain can occur if the back and abdominal muscles are not strong enough to support the spine. It can also happen for those who over exercise and injure their backs in the process. 
  • Weight changes – Weight gain related to lifestyle, health conditions, and pregnancy can increase the spine’s burden, making back pain more likely.
  • Posture – Those with desk jobs are likely to experience pain if they have poor posture. 
  • Occupation – Active jobs that require heavy lifting or twisting and pulling can increase your risk of back injury and chronic pain

How To Prevent and Correct Back Pain 

Back pain often comes on slow, which means it can sometimes be prevented with lifestyle changes before it gets worse. While this is not true with all types of back pain, these adjustments may help you find some relief until you can schedule a consultation with your physician: 

  • Strengthen your back by exercising those muscles
  • Sit and stand up straight 
  • Lift heavy objects by bending your knees instead of your back
  • Ensure comfort and correct sleeping posture at night to prevent stiff neck and back 
  • Talk to your physician about healthy ways to lose weight or to treat conditions that contribute to weight gain
  • Be mindful during pregnancy as not to injure your back while weight gain occurs

PPOA offers comprehensive solutions for chronic and acute back pain, so you can stop it from interfering with your life. To learn more, contact your local PPOA office today to schedule an appointment.

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Different types of headaches and when to see your doctor

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Headaches are one of the most problematic pains we experience throughout life. They are often scary, difficult to describe, and can cause debilitating pain that no one else sees. When we experience an unusual headache that lasts longer than a few hours, we often become afraid it could be life-threatening. But is your headache severe enough for a doctor’s visit?

At PPOA, we want to help patients determine when a headache can get better with over-the-counter medication and some rest and what might indicate a life-threatening or chronic condition. Below are some of the different types of common headaches and how to determine when to see your doctor: 

Sinus headache

A “sinus” headache is not technically a diagnosis but a description of the type of headache during the common cold or an allergy flare-up. If you are experiencing a mild cold and have an accompanying headache, this headache can typically be remedied with an OTC pain reliever and rest. 

Cluster headaches

Cluster headaches are intense headaches that appear in clusters every few hours or every few days. You know you’re experiencing a cluster headache if you have the following symptoms: 

  • Intense pain typically focused around the eye 
  • Swollen, drooping eyelid and tears
  • Nasal congestion
  • It lasts 15 minutes to three hours

If you’re experiencing an excruciating headache like this, you should seek medical attention to rule out other causes. 

Seek immediate medical care if you’re experiencing any of the following symptoms alongside your headache:

  • Stiff neck
  • Rash
  • Confusion or slurred speech
  • Vomiting
  • Fever
  • Vision loss
  • Paralysis in any part of your body
  • Excruciating headache that comes on quickly
  • A headache that worsens, especially after a head injury

Thunderclap headaches

A thunderclap headache is a severe headache that seems to come out of nowhere, like a thunderclap. It typically peaks in intensity within 60 seconds and can be accompanied by nausea, vomiting, fever, or cognitive problems. 

Seek medical attention if you experience one of these headaches to rule out severe life-threatening conditions.

Migraines

Migraines are intense, throbbing headaches that can cause nausea, vomiting, and extreme sensitivity to light and sound. There is no definitive cause for migraines, but they can and should be treated to ensure they don’t inhibit your everyday life. 

If you experience migraines frequently, contact a PPOA physician today. We can help you manage your migraines and ensure they don’t return. 

Chronic headaches or migraine

Chronic headaches are characterized by headaches that occur more than 15 days per month. They can be caused by genetic conditions, age, weight, and lifestyle, but regardless of the cause, they can quickly become debilitating for the patient. 

If you have headaches more days than not during the month, contact your pain management physician to discuss treatment options. 

Headaches are never fun, but they can be mitigated with the help of a pain specialist. If you have headaches that are chronic or unexplained, contact your PPOA physician to talk about solutions. 

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Support Your Knees So They Support You

The knee is the body’s most commonly injured joint, and it’s easy to see why. From high-intensity sports to a simple slip and fall, a knee injury can arise from a variety of situations, causing pain along with an inconvenient lack of mobility as the injury heals. For those whose work involves physical labor, however, a knee injury can be more than inconvenient. For many in professions ranging from product fulfillment to retail, loss of knee function can mean loss of earnings.

Thankfully, there are simple ways to strengthen your knees and reduce the likelihood of injury.

Here are five methods to build knee resilience:

1. Maintain a healthy weight.

The heavier you are, the greater the strain on your joints. When your body’s joints are carrying more than they were designed to, the stress fatigues them and makes them more susceptible to injury, chronic pain, and even conditions like arthritis. To avoid that stress, make sure your diet and activity level are keeping you at a healthy BMI.

2. Exercise – the right way.

Regular lower body exercise strengthens your entire cohort of leg muscles, which stabilize the knee joint. The stronger your soft tissues are, the more resilient your knees will be in the face of anything from sudden stresses to repetitive use. Exercise also helps keep you at a healthy weight. Keep in mind, however, that how you exercise is crucial to maintaining healthy joints. Make sure you stretch before and after exercise to keep muscles loose, and alternate high-impact activity like running with lower-impact activity like swimming to avoid overstressing the joint.

3. Wear the right shoes.

The shoes you wear to run or work out will wear out faster than your other shoes. Make sure to replace them regularly, as wear will stop them from supporting your joints fully. When shoes wear out, they can actually increase stress on your joints as the cushion decreases and the sole becomes flatter. In addition, make sure your shoes fit correctly. Ill-fitting shoes force your legs to compensate, and the knees bear the brunt of that burden.

4. Wear knee guards.

They may be unstylish, but they’re worth it. If you’re playing a sport or performing another activity that carries a risk of falling or twisting, invest in a pair of good fitting knee guards. They might not prevent every injury, but they will certainly lessen the severity of the damage should you fall.

5. Mind your posture.

It may seem like your posture is all above the waist, but how you sit and stand affects your entire body. Excessive slouching or bending stresses your knee joints as you force them to take on extra work. To avoid day-to-day joint stress, make sure your head stays above your shoulders, which should be above your core.

By following these tips, you should reduce your risk of knee pain and injury. For more information on how to protect your joints and stave off chronic pain, please contact us on social media or at your nearest PPOA location.

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Don’t Let the Holidays Hurt

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The winter holidays should be a source of joy, not pain, yet they are too frequently a source of injury. The added activity associated with the holidays can result in slips, falls, strains, and other unpleasant memories – certainly not the reason for the season.

Let’s examine the risks associated with a common holiday activity: putting up decorations. According to the United States Consumer Product Safety Commission, there are about 200 decorating-related injuries each day during the holiday season, with about half of the incidents involving falls. During the 2018 holiday season alone, about 17,500 people were treated in emergency rooms for holiday decorating-related injuries. In 2019, six people died from those injuries.

Improper ladder use is frequently to blame. Remember to read and follow all safety labels – don’t stand on the top step of a ladder, or the stabilizing platform if there is one. Make sure the ladder is near enough to where you’re hanging the lights or decorations that you don’t have to stretch to reach, which could cause the ladder to become unbalanced and you to become seriously injured.

If you’re hanging lights, don’t use them if you see frayed wires or broken bulbs. In addition, use extension cords wisely. Too often they can turn into dangerous tripping hazards, so make sure they’re clearly visible and taped down. 2,000 people end up with lacerations and sprains every winter from tripping over extension cords – don’t be one of them!

If you observe Christmas and erect a tree, do it safely. Trees can be heavy – not to mention the boxes of ornaments – so remember to practice safe lifting. Use your legs, not your back, to lift heavy loads, and ask for help if you have to strain to carry something. A pulled back muscle is not just painful; it may well prevent you from doing any more decorating!

Finally, if you live in an area that experiences ice, take the proper precautions. Wear stable shoes, don’t carry too much when walking over potentially icy terrain, and simply watch where you’re going. During the holidays it’s easy to become distracted by scenery, obligations, and crowds, but all of those can make it easier for you to slip, fall, and end up with a painful and debilitating injury.

Strains and sprains are the second most common type of holiday injury. Inconvenient and painful, they’re the opposite of what you want during the season of good cheer. Following the above tips will help keep you and your family safe, but should you find yourself in need of treatment please connect with PPOA via social media or your local clinic.

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Save your shoulders with these five easy tips…

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You use your shoulders for almost every movement, whether you realize it or not. From hitting a fastball to drinking your morning coffee, your shoulders are involved constantly. Because their normal function is so ubiquitous, it can be easy to forget how important having healthy shoulders is. But just ask anyone who’s suffered a shoulder injury – that ubiquity is a double-edged sword. As easy as healthy shoulders are to forget, injured shoulders are impossible to ignore. In addition, once you hurt a shoulder once, it becomes more likely you’ll reinjure it in the future.

Thankfully, you don’t have to stay idle to keep your shoulders healthy. Here are five easy things you can do to make sure you maintain full range of pain-free motion:

1. Use good posture.

Your mother was right! Bad posture is a very common source of chronic pain. Habitual slouching and hunching puts unnatural stress on your shoulder joints, fatiguing them and making them more susceptible to injury and pain. When you type, make sure your hands rest naturally on the keyboard so your shoulders can relax in a neutral position.

2. Stretch.

Whether for exercise or just daily flexibility, regular stretching will keep your shoulders loose and healthy. When muscles are in one position for too long, they stiffen, exposing you to injury if you have to make a sudden or unorthodox movement. A good place to start is practicing chest-opening exercises that stretch the pectoral muscles and pull the shoulder blades together. For those who go to the gym, make sure you’re stretching both before and after exertion.

3. Strengthen.

The stronger your muscles are, the more resilient your joints are. Muscles like your rotator cuff and lats provide support and control for your shoulders, so strengthening them will make it harder for the joint to become stressed or dislocated. Consider exercises like rowing or seated pulldowns to build strength.

4. Listen to your shoulders.

If you develop soreness, don’t ignore it. Resting the joints and icing them will reduce the kind of stress and inflammation that makes for annoying, long-lasting pain. If pain persists, see a doctor.

5. Sleep comfortably.

Side sleepers can be especially vulnerable to shoulder pain if their mattress, pillows, or particular sleeping position are putting undue stress on the joint. If you’re waking up stiff, evaluate your sleeping arrangement. Consider alternating sides, changing your pillow shape or firmness, or stretching before bed – sleep should help heal your joints, not damage them.

Following these tips will help keep your shoulders healthy and functional so you can go about your daily activities pain-free. For more information on keeping healthy joints, as well as treating joint pain, please connect with us on social media or at your local PPOA location.

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Five Ways to Address Bladder Incontinence

Bladder or urinary incontinence is an embarrassing and inconvenient problem that affects millions of Americans, especially the elderly. Up to 17% of women and up to 11% of men will experience moderate to severe incontinence, with rates rising sharply after age 70, especially in women. 

The condition can take several forms, but most often appears as stress incontinence, urge incontinence, or a combination of the two (mixed incontinence). Stress incontinence is triggered by exertion such as exercise, laughter, or sneezing, while urge incontinence involves a sudden onset of the need to urinate coupled with an inability to control one’s bladder. Research has shown that although stress and mixed incontinence are most common, urge incontinence is more likely to require treatment. 

If your incontinence is materially affecting your daily life, it’s time to seek help. Talk about the problem with your doctor, who may perform tests including a physical exam, bladder ultrasound, and urine sample. Once a diagnosis has been made, they may prescribe you medication to alleviate the problem, which is usually quite effective. Depending on the source of your issue, the medication may relax or stabilize pelvic muscles, or even provide a boost of needed hormones. 

Aside from pharmaceutical intervention, however, there are several things you can do to prevent and/or alleviate bladder incontinence.

Here are five ways to address the condition: 

  1. Maintain a Healthy Weight

Excess weight increases pressure on your bladder and its surrounding muscles, making it harder to control especially in times of increased stress. Your doctor may recommend a regimen of exercise and diet change if you are obese or overweight. 

  1. Schedule Trips to the Bathroom

Consider practicing ‘voiding’ or scheduled trips to the bathroom regardless of your need. This will keep the bladder empty and decrease the likelihood of having to go urgently. If you know you will not be near a bathroom for an extended period of time, like a sporting event or hike, void beforehand to give yourself maximum leeway. 

  1. Strengthen your Pelvic Floor

Your pelvic floor muscles surround the bladder and lower abdomen. They weaken as you age, which can cause incontinence. Doing Kegels or similar exercises will keep those muscles strong, giving you greater control over your urination. 

  1. Avoid Triggering Substances

If you are having problems with frequent or uncontrolled urination, avoid beverages that increase your need to go. Caffeine, alcohol, and carbonated drinks are all diuretics that increase urine volume and stimulate your bladder. Avoid them especially before bed. 

  1. Wear Protection

While you try different methods to address the condition, consider using pads or liners. These discreet products catch any excess urine, staving off embarrassing and inconvenient situations. 

 If your incontinence is caused by a neurological condition, PPOA’s neuromodulation devices may be able to help. To learn more, call your local office or connect with us on social media. 

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Five Easy Tips for Safer Sitting

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According to the US Bureau of Labor Statistics (BLS), the average American worker spends more than three hours of the workday sitting. Specific jobs, including accountancy and auditing, involve sitting for more than 90% of the workday. Yet even those who sit the most can be unaware of the risks of unsafe sitting.

Unhealthy sitting can cause conditions including back and neck pain, carpal tunnel syndrome, and muscle weakness. Over time, it can damage spinal disks, cause varicose veins, and reduce circulation. As desk jobs have increased, so have injuries and ailments stemming from improper sitting.

The good news is that by making simple changes in your sitting practices, you can alleviate those symptoms. Here are five ways to practice safe sitting:

1. Check Your Angles

For the sake of your neck and eyes, position the top of your monitor level with your eye line. This simple adjustment will position your head naturally and avoid putting undue stress on the neck. Likewise, the height of your keyboard should allow your arms to fall naturally, with forearms parallel to the floor. The more comfortable your arms, the less strain you put on the muscles as you type, but it’s not just about comfort; repetitive stress can cause carpal tunnel syndrome.

2. Pick the Right Chair

Your chair should adjust to you, not you to your chair. Adjusting a chair’s height, tilt, and armrests is key to maintaining a comfortable and safe position. Also, make sure the chair provides enough lower back support, allowing you to sit up without tensing your back, and that it’s just high enough so your feet can rest flat on the floor.

3. Look Around

Whether a screen or a book, staring at something close to your face for extended periods will tire your eyes. To avoid eye strain, consider practicing the 20/20/20 rule: every 20 minutes, look at something at least 20 feet away for 20 seconds. Your eyes are controlled by muscles, which can stiffen just like any other body part.

4. Stand Up

Part of the danger of sitting cannot be mitigated by posture or equipment. Being sedentary lowers your heart rate and can hamper the free circulation of blood. While well-adjusted chairs can help promote circulation, the only real antidote is getting up and walking around periodically – ideally every 30 minutes. Poor circulation can cause varicose veins and muscle fatigue, which is why many with desk jobs go home tired despite not having exerted themselves at work.

 5. Listen to Your Body

If you’re experiencing aching joints, tired eyes, and fatigue, pay attention. The workplace shouldn’t be a source of injury, so don’t let it be one. Adjust your environment to get more comfortable, and you’ll be happier and healthier.

For more information on avoiding chronic pain, connect with us on social media or call your local PPOA clinic.

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Managing Pain During Coronavirus

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During this unsettling time where the Coronavirus (COVID-19) is a major global issue, fear and uncertainty can take over. For people who are already suffering from chronic pain, contracting the virus, or even seasonal allergies, can be the cause of more pain.

Many of PPOA’s patients have chronic pain in relation to their back and neck. Due to this, if the patient has a sore throat, excessive coughing- which is a symptom of the Coronavirus, may worsen their pain. This is because of the strain the coughing is putting on the back, making it contract more than usual. Although the virus has to run its course, reduction of the cough will help the patient find some relief. Along with a cough, the Coronavirus can bring its own aches and discomforts, adding to the patient’s already chronic pain.

For those who haven’t suffered from chronic back pain until contracting the virus, there is a possibility the amount of coughing has put strain on the patients back. Excessive coughing can cause conditions such as:

To help prevent these conditions or to not cause a flare up in previous conditions or chronic pain, follow these steps when coughing.

  • Keep a natural form in your back instead of hunching forward when coughing.
  • Keep shoulders down and away from your ears.
  • If available, put your hands down on a surface when you cough to help to prevent the back from compressing.

If you are experiencing symptoms of the Coronavirus, please call your primary care doctor. If you are experiencing chronic pain, we can help you find relief. Contact us today.

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These 5 foods can be the source of your back pain

We’ve always heard “you are what you eat,” but did you know your pain level is related to what you eat? Studies show what you ingest can either help or hurt your pain. If you are already experiencing back pain, it is suggested that you stay away from certain foods.

Why is that? Some foods cause more inflammation than others, causing your already painful areas to flare up and become even more irritating. The good news is that not all foods are pro-inflammatory. Foods high in trans fats, saturated fats, sugars and white flour are examples of some that can trigger inflammation through a complex series of biochemical and hormonal processes. Below are some foods to stay away from while managing your back pain.

  1. Red meat: Red meat not only promotes inflammation through a substance called neu5gcor N-Glycolylneuraminic acid; it has also been linked to conditions such as heart disease, digestive issues and kidney problems.
  2. Processed foods: Because many of the ingredients found in processed foods are not natural, they can cause inflammation and irritation. Our bodies do not want to accept it into our systems. Some examples of processed foods are sodas, hot dogs, artificial sweeteners, some cheeses and frozen meals.
  3. Caffeine: Although there is no direct link between caffeine and back pain, it is a fact that caffeine increases the amount of stress hormones within the body, therefore causing inflammation. Don’t forget, caffeine is not just present in coffee; it is also in teas, cereals, some fruits and even some pain relievers.
  4. Enriched white flour: Commonly found in bread, pastries, crackers, and pasta, there is a good chance that foods featuring white flour is processed.
  5. Hydrogenated oils: Examples of where these dangerous oils can be found include margarine, vegetable shortening, and fried foods. Companies often use this ingredient to save money and increase shelf life.

Being more aware of what you are consuming can help reduce the pain you are experiencing. If your pain persists, please contact us to see a specialist.

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