Travel Hacks to Manage Back and Neck Pain

It’s finally May… which means that vacation season is almost here! 10-hour flights to Europe and cross-country trips to stunning national parks are just around the corner. But, for people who suffer from chronic neck or lower back pain, planning for vacation can seem like a logistical nightmare. Even if you don’t suffer from claustrophobia, planes, cars, and tour buses can feel cramped. And, they don’t exactly allow for much movement, either. (Even if you have all the wiggle room afforded by first class!) So, how can you get the most out of your travel experience, without throwing your back into a 3-day spasm that hijacks your vacation plans? NJ Spine and Ortho’s experts will give you their top tips for managing neck and back pain while traveling by plane or car. Expert Advice for Airplane Travel with Neck & Back Pain Contact the Airline. Before you book your tickets, contact your selected airline to discuss accommodations for neck and back pain. If necessary, have your medical provider write you a note before your call so you can furnish documentation of your condition. Don’t hesitate to make use of the following services (offered by most major airlines) if you need them: Wheelchair service on and off the plane Shuttle service between terminals Assistance lifting or transporting luggage Gate passes to allow non-flying family members to assist you in reaching your gate Approval to carry medical devices, like your TENS unit, through security Opt for Roomy. If you have the economic means to upgrade your tickets to economy plus or business class, then consider doing so for long flights. Your neck and back will thank you. If you can’t, ask a flight attendant or an airline employee if you can receive a complimentary upgrade. (Unfortunately, this only works when extra seats are available…) Also, you might want to consider switching your seats to the back row. Although these seats often don’t recline, they also are less likely to book… Which means that you could luck out with an entire row to yourself to stretch out or lie down. Pack Light. The most common acute back or neck injuries on vacation result from improperly lifting heavy luggage. Instead, attempt to pack light or divide your luggage into several small bags instead of one large duffle. Don’t rush to grab your carry on items out of overhead bins at the end of the flight! Twisting the wrong way with your arms above your head is a recipe for disaster. Instead, slowly remove luggage in stages. Move your suitcase from the overhead bin, onto your seat, and then the floor. (Or, ask your flight attendant for assistance with removing your items.) And, remember that overhead items often shift around during flight. Unlatch overhead bins carefully to avoid sustaining a head or neck injury from falling luggage. Pack Right. With that being said, don’t skimp on packing equipment or items that you need to minimize your back pain. Consider packing the following: An empty ziploc bag

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Women and Knee Pain: Why Do Women Have More Knee Pain Than Men?

Women and Knee Pain: A Statistical Reality Women are 2 to 8 times more likely than men to suffer from knee pain, and from knee injuries, in particular. Although there are many proposed reasons for this, let’s first look at the specific types of knee problems that women tend to sustain: ACL Injuries: 10% of female athletes will suffer from an ACL tear during their college careers. Although this may seem like the name of the game when it comes to collegiate sports, women experience this type of injury 5 – 6 times more often than men. A torn ACL occurs when a sudden movement or force causes the anterior cruciate ligament (or ACL) to rip. If your ACL injury involves multiple structures of the knee, then you are also more likely to require surgery. MCL Injuries: Whereas your ACL connects your tibia (shinbone) to your femur (thighbone) on the front side of your knee, your MCL connects these structures together on the inside of your knee. In fact, MCL stands for medial (or toward the middle) collateral ligament. MCL tears often occur when a powerful force twists the knee toward the outside of the body. Torn Meniscus: A torn meniscus occurs when an extreme force or wear and tear causes the C-shaped cartilage that lines the top of your tibia to tear. Female athletes, as well as senior women, are more likely to sustain these injuries. IT Band Syndrome: Your IT, or iliotibial, band runs from the outside of your hip to the outside of your shinbone. A thick swatch of fascia, a stiff IT band can cause a condition known as runner’s knee. This occurs when the IT band creates friction on the outside of the knee. Why Are Women So Prone To Knee Injuries? Although no one knows exactly why women suffer from more knee injuries than men, doctors have proposed several reasons. These hypotheses include: Female Anatomy: The first of these theories has to do with female anatomy. (And, it has nothing to do with strength.) A woman’s hips tend to be slightly wider than a man’s, because women can bear children. From our hips, our legs taper and turn slightly inward at the knee. This causes even a healthy woman to be somewhat knock-kneed, shifting our weight awkwardly toward the inside of the knee. Because most knee injuries involve twisting, the rotational force is magnified for women, often leading to knee injuries. Muscle Recruitment: The key muscle groups involved in knee movement include the quadriceps (front thigh muscles) and the hamstrings (back thigh muscles). Unlike men, women are more likely to develop a condition known as quad dominance. Quad dominance occurs when we begin to rely on our quadricep muscles more heavily than our hamstrings in activities where we should use both muscles evenly. Doctors believe quad dominance is a leading cause of ACL injuries. Hormones: In addition, the female hormone, estrogen, causes the ligaments to relax in preparation for pregnancy. However, estrogen levels also

man with back pain enjoys a restful night's sleep

Overcoming the Back Pain and Insomnia Loop

Alarming Back Pain & Insomnia Statistics A leading cause of disability in the U.S., 8 out of every 10 Americans will experience some form of back pain in their lifetime. And, of the working population, 1 out of every 2 employees will complain of back pain within a given year. But, that’s not all. With the odds forever stacked outside of your favor, the ill effects of back pain can seep into other facets of your life. You can miss out on cherished time with family, vacations, hobbies, and yes, even sleep! Of the individuals who suffer from chronic back pain, or lumbago, 80% report difficulties with falling (and staying) asleep. So much so, in fact, that doctors now recognize insomnia as a medical or a mental health condition. (Although, frankly, the distinction is somewhat blurred. A good night’s sleep is indispensable to both your physical and mental health, after all!) When it comes to the physical side of things, however, sleep provides a crucial time for your body to relax and repair itself. For example, do you work as a desk jockey, typing away at a computer all day long? Or, as a construction or factory worker, heaving heavy equipment into a work truck? Both of these jobs–although wildly different in the amount of physical activity that they involve–place a ton of strain on your lower back. Your body uses sleep as a vital period of rest to repair this day-to-day abuse. What is the Back Pain & Insomnia Loop? If you’re like us, then you’re constantly daydreaming about catching that perfect night’s sleep, because let’s face it… Day-to-day life is exhausting! …But, what if your back hurts so much that you can’t sleep? And, because you can’t sleep, your body misses out on a key time for rejuvenation? Usually, this leads to experiencing even more back pain during the day. In fact, we refer to this form of sleep deprivation as “The Back Pain & Insomnia Loop,” because it can become a vicious cycle. Consider these other factors that feed into the sleep disturbance & back pain cycle: Sleeping disorders can dampen the immune system, leading to colds, infections, the flu… you name it! When our bodies must work overtime to ward off an infection, there is less time left over for our bodies to maintain optimal spine health. Just as we can become stretched too thin at work, so too can our immune system become too overtaxed to function adequately. (Of course, this spells even more back discomfort for patients with chronic pain.) Sleep disturbances also disrupt cognitive function, meaning that you can’t think clearly as you try to go about your day. Not only this, but sleeping problems affect how the brain processes pain. This means that when you fail to achieve that deep sleep, your brain magnifies how you respond to and experience pain during your waking hours. Studies show that poor sleep is linked to adverse metabolic changes that encourage the body to gain

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Travel Hacks to Manage Back and Neck Pain

Women and Knee Pain: Why Do Women Have More Knee Pain Than Men?

Overcoming the Back Pain and Insomnia Loop

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