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Newsletters

Twelve short, plain-language newsletters on the spine topics people ask about most.

Newsletter 1 of 12

Lower back pain

Why it happens and what usually helps.

Lower back pain is one of the most common reasons people see a clinician. Most episodes come from strained muscles or irritated joints and ligaments, and most improve within a few weeks.

Staying gently active usually helps more than bed rest. Short walks, light stretching and changing positions often keep stiffness from building. Heat or ice can ease discomfort, and over-the-counter medicine may help if it is safe for you.

Call your clinician promptly if pain follows a fall or injury, lasts more than a few weeks, or comes with fever, weight loss, numbness in the groin, or new trouble controlling your bladder or bowels. Those signs need urgent attention.

Newsletter 2 of 12

Neck pain and tech neck

How screens strain the neck and how to ease it.

Your head weighs roughly 10 to 12 pounds. When it drifts forward to look at a phone or laptop, the muscles of your neck and upper back work much harder to hold it up.

Raise screens toward eye level, keep your elbows supported, and take a posture break every 30 to 45 minutes. Gentle chin tucks and shoulder rolls can relieve tightness.

See a clinician if neck pain comes with arm weakness, numbness or tingling, or if it does not settle after a couple of weeks.

Newsletter 3 of 12

Sciatica

Understanding pain that travels down the leg.

Sciatica is pain, tingling or numbness that travels from the lower back or buttock down one leg. It usually happens when a nerve root is irritated, often by a disc or by narrowing around the nerve.

Many cases improve with time, walking, gentle movement and avoiding long periods of sitting. Physical therapy can teach you positions and exercises that calm the nerve.

Seek care quickly for leg weakness that is getting worse, numbness in the groin or inner thighs, or loss of bladder or bowel control.

Newsletter 4 of 12

Herniated discs

What a disc problem is and how it is treated.

Discs are cushions between the bones of your spine. A herniated disc happens when some of the soft center pushes through the tougher outer layer and may press on a nearby nerve.

Symptoms can include back or neck pain along with pain, tingling or weakness in an arm or leg. The good news is that many herniated discs shrink and feel better over weeks to months without surgery.

Treatment often starts with activity changes, physical therapy and medicine. Surgery is considered when symptoms are severe, getting worse, or do not improve with other care. Talk with your clinician about which path fits you.

Newsletter 5 of 12

Scoliosis

What parents and teens should know.

Scoliosis is a sideways curve of the spine. It is most often found in children and teens during growth, and in many cases the cause is not known.

Screening is simple. A clinician or school nurse watches the back while a child bends forward. A curve that is noticed early can be watched, and some need bracing while the child is still growing.

Most curves are mild and do not limit sports or daily life. If you notice uneven shoulders, a prominent shoulder blade or uneven waistline, ask your child's clinician to take a look.

Newsletter 6 of 12

Osteoporosis and bone health

Keeping your bones, and your spine, strong.

Osteoporosis makes bones thinner and easier to break. In the spine it can cause compression fractures, sometimes from very minor activity.

Weight-bearing exercise such as walking, calcium and vitamin D from food or supplements as advised by your clinician, not smoking and limiting alcohol all help protect bone.

Ask your clinician whether a bone density scan is right for you, especially if you are a woman past menopause, over age 65, or have other risk factors.

Newsletter 7 of 12

Spinal stenosis

When the spaces around the nerves narrow.

Spinal stenosis means the spaces in the spine have narrowed and can crowd the spinal cord or nerves. It is most common in the lower back and neck, and more likely as we age.

A typical sign in the lower back is leg pain, heaviness or cramping when standing or walking that eases when you sit or lean forward, such as on a shopping cart.

Exercise, physical therapy and sometimes injections can help. Surgery may be discussed if symptoms limit your life or nerve function is getting worse.

Newsletter 8 of 12

Posture at desks and on phones

Small habits that reduce daily strain.

The best posture is the next posture. No position is healthy if you hold it for hours, so change position, stand and walk regularly.

At a desk, keep feet flat, hips back in the chair, screen at eye level and elbows near 90 degrees. On your phone, bring it up toward your eyes instead of dropping your chin.

Strong core and back muscles make good posture feel natural. Gentle strengthening and stretching a few times a week make a real difference.

Newsletter 9 of 12

Safe lifting and everyday movement

Protect your back during chores and carrying.

Bend at the hips and knees, keep the load close to your body, and let your legs do the work. Avoid twisting while holding something heavy; turn your feet instead.

Test the weight before you lift, ask for help with awkward items, and break big loads into smaller ones. Push rather than pull when you can.

Everyday movement matters too. Get in and out of the car by turning your whole body, and avoid reaching far overhead or leaning forward for long periods.

Newsletter 10 of 12

Sleep and mattress choices

Resting your spine through the night.

Good sleep helps your body recover, and pain can make sleep harder. The best position is one that keeps your spine in a comfortable, neutral line.

Side sleepers can place a pillow between the knees. Back sleepers may like a pillow under the knees. Stomach sleeping often twists the neck, so try to avoid it if you can.

A medium-firm mattress works well for many people, but comfort is personal. Choose one that feels supportive to you and replace it when it sags or no longer feels good.

Newsletter 11 of 12

Exercise and core strength

Building muscle that supports your spine.

Your core is more than abs. It includes the muscles of your back, hips, pelvis and trunk, which together act like a natural brace for your spine.

Aim for regular walking, plus gentle strengthening such as bridges, bird dogs and planks, and stretching for the hips and hamstrings. Start small and build slowly.

Stop and check with your clinician if an exercise brings sharp pain, or numbness or tingling that travels into an arm or leg.

Newsletter 12 of 12

Recovery after spine surgery

What to expect and how to help your healing.

Every operation and every patient is different, so follow the instructions from your own surgical team. In general, recovery is a steady process rather than a single moment.

Walking early and often, following your activity and lifting limits, keeping your incision clean, and attending follow-up visits all help. Good sleep, nutrition and not smoking support healing.

Call your surgeon right away for fever, redness or drainage at the incision, new weakness or numbness, or severe pain that is not controlled. Questions are always welcome.

This information is for education only and is not a substitute for personal medical advice. Always talk with your own clinician about your care.

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