Exercise

Why Should You Add Pool Exercise to Your Workout Routine?

While biking, hiking, and running are among the most popular outdoor activities for this time of year, water aerobics can be a lower risk alternative to its more common counterparts. High impact activity, such as running, is a great way to burn calories and lose weight but can sometimes be rough on your joints. Water aerobics can be just as effective at trimming weight and gaining muscle, but is much gentler on your joints due to your body’s “weightlessness” during pool time. Water exercise also greatly lowers the risk of heat stroke or dehydration, common concerns during summertime for outdoor enthusiasts. Water is about 800 times denser than air, making it much more difficult to move through. This means that some exercises performed in water (such as simple toning movements) could help you burn more calories than the same exercise performed on dry land. While your body is immersed in water, movement will not only require more effort but also the assistance of a wider range of muscles that might not get as much attention during regular exercise routines. Those with back pain can also utilize the pool for a quick and easy therapy session. Studies show that the buoyancy

July 14, 2015

9+1: Derrek’s Patient Experience

Derrek is a patient of mine who has left a lasting impression – he recently ran his first half marathon after having a 2 level spinal fusion (see his xray to the left). He is a great example of patients who become more physically active after a spinal fusion than they were before, which is a common experience in our practice. Derrek’s back pain began eleven years before his surgery, when one day he woke up with terrible pain in his back. Over the course of the eleven years, after all else failed, his condition deteriorated to the point where he considered surgery. Failing to get the answers he was looking for after speaking to a doctor specializing in psychosomatic symptoms, Derrek came to my office. Here’s what he had to say about his experience: “Dr. McCance really did a great job explaining everything to me and my wife. He told us that surgery is what needs to happen now, or something much worse will happen later. “What I’m most impressed by is that Dr. McCance even explained the differences between psychosomatic therapy and surgery to my wife. He answered all of our questions and gave us two solid options.” Derrek’s options were

March 17, 2015

3-D Printing in Spinal Surgery

In spinal surgery, advancements in technology and medicine have given doctors new ways to combat conditions affecting the human body. Minimally invasive procedures use small incision for less complex procedures; in robotics, surgeons use robotic arms to carry out a minimally invasive procedures with potentially more accuracy. So what about 3-D printing? Technically, it’s been around since the 1980s, but hasn’t been used in medicine until recent years. Commonly used to support or replace body parts that don’t enter the bloodstream, 3-D printing has the ability to fabricate prosthetic limbs, layer by layer, from the ground up. What is 3-D printing? What is 3-D printing? In medicine, 3-D printing, also referred as additive manufacturing, is the process of using plastic or metal gel to shape a replacement body part based on a patient’s MRI or CT scan. 3-D printing is allowing prosthetics to be produced and personalized in complex shapes including hands and fingers. No longer will these devices cost thousands of dollars, removing much of the financial burden patients and their families may face. “If a parent wanted to purchase a 3-D printer of their own and produce hands for their own child, the cost of the printer and

January 27, 2015

Simple Lifestyle Changes You Can Make To Reduce Back Pain

Back pain can hinder us from taking part in the fun activities we love and can also interrupt our day to day life. However, relatively small changes to your routine and overall lifestyle can make a huge impact on your spine health! Outlined below are 6 lifestyle changes you can make to start the New Year off right. 1. Exercise more carefully Staying healthy overall includes the health of the muscles, ligaments, and tendons that support your spine. By monitoring these key areas you can minimize painful flare-ups. When exercising and lifting weights, be conscious of how you lift: always use the power of your legs and keep your back straight, and stretch before any strenuous physical activity. Consider working closely with a personal trainer, physical therapist, or doctor to create a regular stretching program. 2. Supplement your diet This may come as no surprise, but it’s important to get enough vitamin D, be it through sun exposure or a supplement. Vitamin D helps keep your bones, including your spine, healthy and strong. Additionally, remember to drink plenty of water, as doing so can enhance the height of your intervertebral disks. Did you know your body is composed mostly of

January 6, 2015

The Benefits of Stretching

Stretching is a great way to prevent and ease back pain. It’s also a great way to relieve stress and relax. Stretching involves controlled movement, controlled breathing, and a level of concentration that helps your mind to cancel out the day-to-day chatter in order to focus on the stretch. Many people feel completely invigorated after stretching! The best part is that you don’t need a lot of space, heavy equipment, or anyone to assist you to get a good stretch in. Before you start, though, here are some tips to keep in mind: Stretching should be pain-free; do not force the body into difficult positions Move into the stretch slowly and avoid bouncing, which may actually tear muscles Hold stretches long enough (20-30 seconds) to allow muscles or joints to become loose Wear comfortable clothes that won’t bind If you’re looking for a few stretches to start with, Spine Universe has a few great ideas for stretches that help prevent or relieve back pain. Spine Universe recommends doing them 3 to 5 times each for optimal results. Remember it’s also important to breathe during the stretch, and of course, consult a doctor before starting any new exercise or stretching routine.

December 16, 2014

Traveling with Back Pain: 5 Tips for Better Comfort

Packing and holiday delays can make travel stressful, but traveling with back pain can be especially taxing. Long periods of sitting and heavy luggage are just some of the obstacles facing travelers with back pain. Here are 5 tips to make your trip more comfortable and less painful. Move as much as you can. It sounds counterintuitive, but you need to move every 20 to 30 minutes. On bus rides, the driver won’t pull over for you to stretch, but on longer flights, walk around the cabin if the fasten seatbelt sign is off. Pull over for a quick stretch if you’re driving your own car. You don’t have to move a lot—even 10 seconds of movement will make things better. In addition to moving around, you should stretch as well. Hip flexors and hamstrings get especially tight during long periods of sitting. Here are two great examples to follow: To relieve stiffness in the neck, bring the ear to the shoulder or simply move your head side to side. Watch your posture. The right posture can go a long way towards easing back pain. Make sure you’re sitting properly, so your spine is straight and your back is

November 25, 2014

Exercising in Cold Weather: Stay on Track This Winter

You may have been able to stick to an exercise routine during the warmer months, but when temperatures drop, we all have the urge to hibernate. When figuring out the best way to continue exercising in cold weather, the obvious answer is to join a gym. But for those who can’t take things indoors (for instance, if you’re training for a marathon), there are some important exercise and equipment adjustments you can make so you can safely brave the cold. In winter, warming up is more important than ever. Consider adding time to your warm-up, and starting indoors so you already feel warm when you step outside. After you warm up, don’t stop to stretch, as your body will cool down again quickly. Similarly, it’s best to cool down inside. The biggest enemy of warmth during winter workouts isn’t the cold air; it’s moisture. Peripheral vasoconstriction, a process where the body slows the amount of blood reaching the skin’s surface and heat leaving the body, is your natural defense against cold temperatures – but it’s not enough. Stay dry as you exercise by wearing moisture-wicking clothing for the layer closest to your body, as cotton will stay wet. Over this,

October 28, 2014

Memorial Day Motivation from David Kirsch

David Kirsch is a fitness expert, wellness guru, and celebrity trainer, who was kind enough to share his best motivational tips for getting a beach body! Check out his website here, and be sure to follow him on Facebook and Twitter. Memorial Day is just a few days away. When thinking about writing a blog to help prepare my clients as well as any exercise enthusiast, I felt that one of the elements often missing is focusing on motivation. Look, the reality is that without motivation, the best exercise plan and nutrition regimen will not succeed. Here, I will talk about some of my best motivation tips to teach you how to stay focused and driven with your eye on the prize – your perfect beach body. Motivation comes in different forms for different people. Many people sabotage their wellness habits from the start by rushing head first into a new fitness pursuit. But a little planning before you start exercising or changing your eating habits will help you stick to your new habits for the long term. Learn to block out time for yourself and don’t feel guilty about it. I have a reminder set on my Blackberry that

May 22, 2014

Five Healthy New Year Tips

As the New Year begins and my patients are getting back into their routines, I’ve heard a number of healthy living resolutions for 2014. From cutting out junk food to making it to the gym every morning, my patients are focused on living their most healthy 2014. Resolutions can be difficult to stick to, but I wanted to show you five easy ways to change your habits for a happier and healthier new year. Sit tall.Whether you’re sitting at your desk, on a plane, or in the car, proper posture can help reduce strain on your back and minimize unnecessary pain. How do you check for proper posture? With your buttocks at the back of the chair and weight evenly distributed between both hips, sit tall and relax your shoulders. If needed, get a “lumbar support” type pillow for your chair. Set a timer to check in on your posture every thirty minutes, as slouching and poor posture can sneak up on you. Take ten. Many friends and patients have resolved to exercise more this year. As a doctor, I know well the benefits that exercise can have , especially how strengthening your core can improve spine health. But I

January 17, 2014

How to Strengthen Your Back with Pilates

How to Strengthen Your Back with Pilates: Pilates is one of the best exercises around for improving back pain and posture. Firstly, the exercises strongly emphasize a focus on spinal and pelvic alignment. Additionally, they target core muscles in the body that can work together to alleviate back pain and provide strength to effectively create a “brace” for preventing future back pain. The essential components of Pilates are concentration, control, centering of the body, efficiency of movement, precision, and breathing. It’s pretty easy to see how, if done properly, all of these can come together to have a positive impact for your spinal health. Here are a few specific exercises to strengthen your back with Pilates: Swimming (strength) The swimming exercise is great for strengthening your back, gluteus and shoulders at any level of proficiency. Lie face down with your arms and legs extended as far out as possible. Pull your belly button in so it is not pressing against the floor; this will help prepare your core muscles. Lift your right arm, left leg and head at the same time and hold for two, twelve second intervals. Repeat with the left arm and right leg. Complete four repetitions on each

July 30, 2013

More Content | Blog