- Pay Attention to your Body: If something you are doing causes your back to hurt, stop and rest or stop altogether. Whether it is a particular exercise, prolonged sitting, bending, or twisting, listen to your body’s signals. Pain is a warning. Discuss the activity with your doctor or physical therapist before proceeding.
- Sit and Sleep Comfortably: Be sure that your back and neck are properly supported when you sit or sleep. When you sit, make sure your lower back is supported. Talk to your health care provider about choosing an appropriate mattress and pillow. You can upset the alignment of your spine if a mattress is too soft, or a pillow too high.
- Lose Weight: If your weight is causing excessive pressure to your spine, weight loss can reduce your discomfort.
- Lift Properly: Do not lift heavy loads by placing the pressure on your lower back. Use your legs to lift, and always bend your knees so your arms are at the same level as the heavy object you plan to lift. This simple technique will save your back unnecessary wear and tear.
- Avoid Osteoporosis: Talk with your physician about combating the effects of osteoporosis – bone thinning. Possible treatments include weight-bearing exercise, adequate calcium and vitamin D, and hormone replacement therapies.
News & Events
- Arthritis
- Back Pain
- Back Surgery
- Collapsed Disc
- Degenerative Disc Disease
- Fibromyalgia
- Herniated Disc
- Max Cohen MD
- Neck Pain
- News
- Osteoporosis
- Physical Therapy
- Pinched Nerve
- Published Articles
- Ruben Torrealba MD
- Sciatica
- Scoliosis
- Spinal Cord Compression
- Spinal Fusion
- Spinal Stenosis
- Spine Injuries
- Spine Injury Prevention
- Spine Tips/FAQS
- Success Stories
- The Surgeon's Perspective
- Whiplash
Tips for Maintaining a Healthy Posture
Posture at work, rest, and play affects the health of your back and neck. Posture is a result of proper body mechanics — which occurs when your spine goes from the healthy neutral position into action.
STEP 1: Understand the Neutral Back Position
- A healthy spine has three natural curves:
- The neck, or cervical spine, curves slightly inward
- The mid back, or thoracic spine, is curved outward
- The low back, or lumbar spine, curves inward
These natural curves are the result of the muscles, ligaments, and tendons that attach to the vertebrae of the spine working together in harmony. Without these supporting structures, the spine would collapse. They support the spine just as guide wires support the mast of a ship.
In your spine, the guide wire system is made up mainly of the abdominal and back muscles. The abdominal muscles provide support by attaching to the ribs, pelvis, and indirectly to the lumbar spine.
The muscles of the back are arranged in layers, with each layer playing an important role in balancing the spine. By using these muscles together, you can change the curves of your spine, like when you bend over to pick something up.
Neutral alignment keeps the muscles, ligaments, and tendons that attach to your spine working together in harmony. This is important to help cushion your spine from too much stress and strain. Learning how to maintain a neutral spine position can help you avoid problems with your spine, and help you move safely during activities like sitting, walking, and lifting.
Controlling the tilt of your pelvis is one way to help balance your spine. As certain muscles of the back and abdomen contract, the pelvis rotates. As the pelvis rotates forward, the lumbar curve increases. As the pelvis rotates backward, the curve of the low back straightens. Rotation of the pelvis is like a wheel centered at the hip joint. The muscles of the upper thighs also attach to the pelvis and contraction of these muscles can be used to change the curve of the spine.
The abdominal muscles work alone or with the hamstring muscles to rotate your pelvis backward. This causes the slight inward curve of the low back to straighten. If these muscles cause the curve of the low back to straighten too much, this may produce an unhealthy slouching posture.
In the other direction, the hip flexor and back extensor muscles rotate the pelvis forward. This increases the curve of your lower back. If this curve is increased too much, another unhealthy posture may result.
A balance of strength and flexibility is the key to maintaining the neutral spine position. This balance ensures the best muscle function. Like a car, an imbalance may lead to wear and tear, eventually damaging the various parts of the car.
Muscle imbalances that affect the spine have many causes. One common cause of muscle imbalance is weak abdominal muscles. As the abdominal muscles sag, the hip flexors become tight, causing an increase in the curve of the low back. Another common problem results from tight hamstrings. As the hamstring muscles become tight, the pelvis is rotated backwards. This produces an abnormal slouching posture.
STEP 2: Put Safe Posture Into Practice
Sitting
Healthy sitting posture is based on the neutral spine position. Positioning your hips and knees at 90 degrees can help you keep a neutral sitting posture. This position is balanced between the extremes of lumbar movement. Remember to choose a properly designed chair to help support your lumbar spine. The neutral spine position is also important when getting up from a chair. Holding your spine safely in neutral, the pelvic wheel turns forward, placing the “nose over the toes.” With the feet placed shoulder width apart, stand upright. Use the buttock and thigh muscles to push yourself up. Do not twist or bend too far over at the waist, or you will put too much strain on your lumbar spine.
Walking
Proper body mechanics are also important while walking. Try to maintain the neutral spine position while walking. In the neutral position, your legs and arms swing naturally during forward motion. Conditions that alter the normal way of walking, and cause a limp, can severely stress the spine. While walking, always try to maintain your spine in the neutral position.
Lifting
Lifting is one of the most dangerous activities for your spine. The neutral spine position MUST be used to reduce the risk of injury. With your spine in the neutral position, movement occurs as the pelvic wheel turns. The hip is the axis of pelvic rotation, not the back! Notice how the back loses the neutral position when the pelvis does not rotate forward. This posture focuses the force on your back muscles during a lift. Lifting in a neutral position allows the larger and more powerful leg muscles to do the lifting. When lifting, first find the neutral position. Bend at the hips by rotating the pelvic wheel at the hip joint axis. Keep the safe posture, hold the object securely, and use your large leg muscles to generate power. Tighten your abdominal muscles during the lift to create a stabilizing corset around your trunk.
Rick Chaney (aka Jots the clown) – Cervical and lumbar degenerative disc disease
Rick Chaney (aka Jots the clown)
Kernersville, NC
Cervical and lumbar degenerative disc disease, with spinal stenosis, pinched nerves, radiculopathy and cervicogenic headaches
“If Dr. Cohen hadn’t done my surgery, I’d probably be lying in bed on disability.”
When Rick Chaney was 12, he lived a boy’s dream life – traveling with the circus alongside his father, Earl Chaney, a clown in the Ringling Bros. and Barnum & Bailey’s Greatest Show on Earth. The grease paint left a permanent mark. By age 15, Rick was performing as his own clown persona, Jots.
Over the years since then, from his days in Las Vegas to his current life in Kernersville, NC, Rick has always been a part-time or a full-time clown. Early on, he was Ronald McDonald for a year, following in his father’s footsteps. Later, he clowned part-time while working as a construction manager after moving to North Carolina to raise his children.
Today, he’s back clowning full-time through his company, Circus Daze – but only after enduring two car accidents, months of pain and two major spine surgeries. He credits Max W. Cohen, MD, FAAOS, founding physician of Spine & Scoliosis Specialists, with putting a big clown smile back on his face.
Diagnosis
Rick’s spine problems began in 2003, when his car was rear-ended by a truck, which then pushed his vehicle into a second truck. Rick began having severe back pain and sciatica. He sought help from Dr. Cohen, a fellowship-trained spine specialist in Greensboro. Not only was the doctor knowledgeable, but he also has an upbeat attitude that was inspiring, Rick says.
“He always has a smile on his face,” says Rick. “When I met him, he just seemed positive about everything that was going to happen, so it made me have a positive outlook on everything.”
Dr. Cohen diagnosed Rick with spondylotic myeloradiculopathy. In layman’s terms, he had degeneration of the disc in the L4-L5 area, with bone spurs and pinched nerves, aggravated by injury. His symptoms included back pain and sciatica (radiculopathy), or pain down the leg.
Dr. Cohen notes that it’s not uncommon for a patient in his 30s or 40s to have degeneration of the discs without realizing it. Then, when the patient is in an accident, as Rick was, the problem manifests itself in pain.
“If he was younger, he may have just been sore for a week or two, but being that the disc had already had some deterioration, it became painful and it wouldn’t get better,” Dr. Cohen says.
Rick underwent a variety of treatments before opting for surgery more than a year after his injury.
“We exhausted every other method of trying to take away the pain: shots, massage therapy, all the works,” Rick says. “And finally it was just, we gotta do this (surgery).
Rick recovered and felt stronger than before. Then, in 2007, Rick was in the wrong place at the wrong time again.
“I was in my friend’s car, and a lady fell asleep at the wheel of a car,” he says. “She hit us head-on and totaled both cars. I was lucky to be alive.”
He suffered a broken ankle, torn knee ligaments and a neck injury. Because he and his friend were on a work assignment at the time, the injury was handled as a Workers Compensation claim and Rick was not able to select his own doctor. His ankle and knee healed, but his neck pain grew worse and he had incapacitating migraines.
“The migraine would start at the left side of my head and go right up the top, right up to the front,” he says. “It was like it was crushing right down on a nerve, and it wouldn’t stop. It was horrible. I would have to go to bed and turn out the lights.”
In addition, he had excruciating neck pain that traveled down his left shoulder, radiating from the C-5-6-7 area of his upper spine. That meant he had almost no range of motion in his neck. He tried virtually every treatment, from physical therapy to injections. None helped.
His diagnosis was the same as with his neck years earlier– spondylotic myeloradiculopathy – but this time the degenerating discs were in his neck area at C4-C5-C6. He grew despondent as his doctors told him there was little more to be done and that the chance of success with an operation was minimal.
“All along, I had been asking to see Dr. Cohen,” Rick says. “I finally just insisted, ‘Send me to Dr. Cohen.’ The doctor I was seeing said ‘OK, I’ll send you to Dr. Cohen. He’s young and he’s got new, innovative ideas.’”
Rick got an appointment with Dr. Cohen, “and he just brightened my whole life up, instantly,” Rick says. “That doom and gloom was gone. We went from ‘there’s about an 80% chance surgery won’t work’ to ‘there’s an 80% chance this is gonna work.’”
Surgery
Rick’s back surgery in 2005 was among the first minimally invasive posterior lumbar fusions performed in the U.S. At the time, Dr. Cohen traveled around the U.S. training other surgeons to perform what was then a new procedure. In Rick’s case, Dr. Cohen removed the disc and bone spurs to relieve pressure on the nerves and then fused the spine from L4 to L5. Instead of the long incision made in a traditional fusion, Dr. Cohen made a number of small incisions. “It allows for a quicker recovery and less damage to the muscles than the traditional technique,” Dr. Cohen says.
(See “Surgeon’s Perspective” here for more details.)
In Rick’s second surgery in 2008, Dr. Cohen performed an anterior cervical discectomy fusion, again removing bone spurs and ruptured discs, then fusing the spine from C4 to C6 using bone grafts held in place by a cervical plate attached with titanium screws.
The advantage of that technique over older surgical procedures is that the patient does not have to wear a neck brace and avoid moving his neck for many months. With the plate and screws holding the fusion in place, the patient can begin moving his neck almost immediately.
Recovery
After his first spine surgery a few days before Christmas in 2005, Rick says it was hard to get out of bed at first, but hospital staff helped him begin moving.
“I got home Christmas Eve to be home with my children,” he says. “They did therapy at the house for several weeks. I started off on a walker, and progressed pretty quickly to walking down the stairs, to walking around the block, to walking a mile, and so forth, until I was much better. It was a very successful surgery. As a matter of fact, I thought I was stronger after the surgery. I felt great.”
Recovery from his neck surgery in October 2008 was even easier than from his back surgery, Rick says.
“I was in the hospital probably less than 24 hours this time and then I went home and started the healing process,” he says.
He says the most amazing part of his recovery was the immediate disappearance of his headaches. Though they had felt like migraines, they were what are called cervicogenic headaches, caused by pressure in his neck.
“When I saw Dr. Cohen a week or 10 days after the surgery, I said, ‘I’m in a lot of pain still, but you know what? I haven’t had a headache yet.’”
Key to his recovery, he says, was following post-operative instructions, which included wearing an external bone stimulator around his neck that provided electromagnetic stimulation to promote bone growth in the area of the fusion.
“I did all the things that the doctor told me,” Rick says. “That’s the most important part: He told me what to do, and I did it.”
Today, Rick rarely has a headache and his neck pain is gone.
“It’s been a couple years of healing, but my neck is strong as ever,” he says.
He and his wife Monica opened their own clowning company, Circus Daze (www.circusdaze.com), in 2010. They have performed at corporate events for American Express and other companies, as well as at retirement homes and children’s birthday parties.
For a man who had terrible neck pain only a few years ago, it’s an amazing recovery.
“I feel like I’m in pretty darn good shape for a 49- year-old – bouncing around like a youngster right now,” Rick says. “I walk on stilts, I juggle, and I balance an eight-foot cane on my chin.”
Monica, who performs with him as Sonshyne the clown, watches in awe. “Every time I see him do that,” she says, “I remember when he couldn’t even move his neck at all.”
Latest News & Events
Check back to view the latest news and events.
Knowledge is Power: How to Keep Your Back Healthy
Date Published: October/November 2014
Author: Max W. Cohen, MD, FAAOS
Do you ever feel a twinge when you move a certain way and worry that a back problem is developing? Or perhaps you already suffer from lower back pain at times?
Many factors and conditions can affect the health of your spine. But almost all conditions, even those with a genetic component, can be influenced by things you do – or don’t do – in your daily life. Some of the most important influences are your posture, your weight, your bone density and whether you smoke.
Adolescent Idiopathic Scoliosis: Does a Child You Know Have Signs of This Spinal Deformity?
Date Published: June/July 2014
Author: Max W. Cohen, MD, FAAOS
You may be surprised to learn that adolescent idiopathic scoliosis is the most common form of spinal deformity, affecting about three percent of the general population.
What is adolescent idiopathic scoliosis? Scoliosisis a term used to describe an abnormal sideways curvature of the spine. Idiopathic
means that there is no known cause for the scoliosis – it is not a result of trauma or injury, activity or exercise, carrying heavy
items, or posture. The word adolescent refers to the age group when scoliosis usually is diagnosed.
Minimally Invasive Spine Surgery Offers Faster Recovery than Traditional Open Surgery
Date Published: April/May 2014
Author: Ruben Torrealba, MD
Do you have pain in the low back that shoots into your legs? Do you have sciatica?
If your pain has not gotten better over time with conservative treatment, you may benefit from minimally invasive spine surgery (MISS). MISS is a less invasive type of surgery – in comparison to the traditional open type of surgery – in which the surgeon performs surgery on the spine through a much smaller incision using new, advanced technology.
Could Adult Scoliosis Be Causing Your Back or Spine Problem?
Date Published: February/March 2014
Author: Max W. Cohen, MD, FAAOS
Chances are, you have heard of scoliosis, but did you know it occurs in adults as well as children?
If you’re like many people, you may think it is a disorder that occurs mostly in girls.
However, scoliosis – which curves the spine into a sideways S or C shape – also occurs in adults and can cause significant problems.
It is involved in many cases of back or spine pain in middle-aged and older women, but often goes undiagnosed and untreated.
Experiencing Pain that Travels Down Your Leg? You Might Have a Herniated Disc
Date Published: Dec 2013/Jan 2014
Author: Max W. Cohen, MD, FAAOS
Herniated discs in the lower back are a common cause of back and leg pain, particularly among people in their 30s and 40s. If you have a herniated disc, you typically will experience sharp pain in the back that shoots down through the buttock into one or both legs.
Minimally-Invasive Option Available to Treat Spinal Fractures from Osteoporosis
Date Published: August/September 2013
Author: Max W. Cohen, MD, FAAOS
As an orthopedic spine surgeon, I frequently treat fractures due to osteoporosis both in the office and in the hospital using innovative technology. Below I answer common questions about compression fractures due to osteoporosis and treatment of these fractures.