Healthy + Active | Spine Edition

Spine Edition

HEALTHY + ACTIVE summit orthopedics

Walking to better spine health

Neck & Back

self-care guide

TRAVEL TIPS TO PROTECT YOUR SPINE

Advances in spine

technology

Is it time to see someone for your back and neck pain?

Our online health risk assessment for back, neck, and spine pain is free and walks you through a series of questions based on internationally accepted research to give you an evaluation of your spine health. While nothing can replace a doctor doing a physical exam, this is a helpful and easy first stop for learning what your best next steps might be.

Visit our neck and back services page to take your free assessment: summitortho.com

CONTENTS

10

12

15

6

16 HEALTHY EATING

WALKING BENEFITS

HEAT VERSUS ICE

5

12

18

THE RIGHT PILLOW

CHOOSING SHOES

MINIMALLY INVASIVE

6

14

19

LIFTING TECHNIQUES

TEXT NECK

DISC REPLACEMENT

9

15

20

SELF-CARE TIPS

TRAVEL

SPINE EXERCISES

10

16

22

57 ORTHOPEDIC SPECIALISTS

60+ THERAPISTS

800+ EMPLOYEES

25 ABOUT THIS PUBLICATION

LOCATIONS

H

EALTHY + ACTIVE is designed and written by the team of specialists at Summit Orthopedics to provide everyday tips, tools, and expert advice to help you in your journey to live a healthier, more active lifestyle. Each edition has a different focus, such as arthritis, sports medicine, or in this case, spine. We hope you enjoy reading!

ABOUT SUMMIT ORTHOPEDICS

S

ummit Orthopedics delivers comprehensive bone, joint, and muscle care to the greater Twin Cities metro area.

Our specialists have the highest levels of subspecialized training in their fields. Summit’s award-winning facilities in Vadnais Heights and Eagan are home to subspecialty clinics, including our walk-in OrthoQUICK™ clinic, imaging, therapy, surgery, recovery Care Suites, and bracing and orthotics. They are just two of our twelve metro locations dedicated to helping patients live a healthy and active lifestyle.

4

Subscribe for new content every week to support your healthy and active lifestyle:

Follow us on Facebook for articles, videos, and more delivered right to your feed:

Watch videos of our experts answering common spine questions at:

SummitOrtho.com/ subscribe

facebook.com/ SummitOrthopedics

SummitOrtho.com/ topic/spine

healthy + active: spine edition

HEALTHY EATING: Prevent Overeating with the 1 to 10 Fullness Scale “There’s not a single way to eat well, and no one eats perfectly all of the time. Tools like the fullness scale can help us to be conscious of our level of hunger and support the cultivation of good eating habits over a lifetime.” — AMY LEWIS, R.D., L.D. FULL

10 9 8

AVOID TOO MUCH At 10, you feel completely stuffed—the way most of us feel after Thanksgiving dinner: you can’t believe you ate all that food and now you just want to sleep.

7 6 5 4

GOAL! During the day, you want to eat just enough to keep your hunger level at a 2 or 3 before a meal, and at a 7 when you put your fork down.

3 AVOID TOO LITTLE

2

1

When you are at 1, you feel famished; you have to eat something right away or you feel like you are going to die.

HUNGRY summit orthopedics

5

CHOOSING A PILLOW FOR SPINE SUPPORT T

he right pillow can alleviate or prevent back and neck pain. We have tips to help you select the pillow that is just right for you.

There’s nothing like the perfect pillow to ensure a sound night’s sleep. Some of us are so attached to our pillows that we travel with them. For some, choosing a pillow from all the options available can be a challenge.

WHAT TO LOOK FOR WHEN CHOOSING A PILLOW For optimum support, there are some characteristics that you should look for when finding the right pillow.

»»A design that keeps the spine in natural alignment. Our neck curves slightly forward to sustain the weight of our head. Our pillow should maintain this curve when we are in a resting position. If the pillow is too high, our neck may be bent abnormally forward when we sleep on our back, or too far to one side if we sleep on our side, causing muscle strain or obstructed breathing. The preferred pillow maintains a height of four to six inches.

»»A feeling of comfort. Personal preference plays a large part in the definition of a good pillow. When we are comfortable, it is easier to relax into sleep and wake well rested.

»»An adjustable shape that conforms to the body. Most of us adjust our position as we sleep, so it’s important to have a pillow composition that conforms to our unique shape, adjusting as we change position. For people who sleep on their back, the pillow should support the natural curvature of the cervical spine—some people find it helpful to sleep with a pillow under their knees as well.

Those who sleep on their side need a slightly higher pillow that supports the spine in a straight and natural horizontal line, and helps to keep weight evenly distributed without pressure.

“The right pillow can provide important spine support. By gently propping up the head, it helps keep your neck, shoulders, and body in proper alignment.

Surprisingly, a simple change like switching your pillow can help relieve pressure and decrease neck and back pain.”

—ERIK EKSTROM, M.D.

CONSERVATIVE TREATMENT OPTIONS Nonsurgical management of neck or back pain can provide significant symptom relief.

» Physical therapy Therapy has been shown to decrease treatment time, reduce the need for medications, and help you rehabilitate faster.

» Activity modification Exercise is almost always necessary to rehabilitate the spine and ease pain; it is also an excellent preventative measure to help ward off back pain and back problems before they begin.

Appropriate gentle exercise helps distribute nutrients into the disc space and soft tissues that support the spine.

» Medications A variety of prescription and over-thecounter medications can help. ›› Anti-inflammatory medications ›› Topical cortisone gels

» Injections We use specialized guided injections to help reduce pain and improve function. An injection can also help

WHEN TO REPLACE YOUR PILLOW Remember that even the best of pillows will eventually lose its firmness.

When it no longer supports your neck and spine, it should be replaced.

A good pillow results in a good night’s sleep, and gives your spine gentle support to avoid strain or injury.

WHEN TO SEE A DOCTOR Summit Orthopedics is home to Minneapolis/St. Paul’s top spine specialists for neck and back pain treatment. If you are experiencing symptoms or pain that don’t go away within a couple weeks, the spine team at Summit Orthopedics will work with you to confirm a diagnosis and develop an appropriate conservative treatment plan to address your problems.

identify the cause of the neck or back pain, making the plan of treatment more focused and leading to a more effective outcome. By treating immediate pain, injections can also make it easier for you to participate in a physical therapy program designed to strengthen muscles and resolve the underlying cause of the pain.

» Bracing A brace maintains correct alignment and is a treatment option to reduce pain and allow for enhanced activity.

» Self-Care Check out recommendations in the Self-Care Tips article on page 10.

summit orthopedics

7

capable

PROPER LIFTING TECHNIQUES TO PROTECT YOUR SPINE

P

reventative measures may not be able to ward off back pain completely, but knowing proper lifting techniques can certainly protect you from an avoidable back injury. We’ve got tips to keep your back injury-free the next time heavy lifting is on your agenda.

START WITH PREVENTION Back pain is going to affect almost everyone at some point, and lifting is a significant cause of back injury and pain.

The Bureau of Labor Statistics estimates that more than one million workers suffer back injuries every year, and lifting is the principal cause of compensated work injuries.

The good news is that many lifting injuries can be prevented with proper lifting techniques.

The best way to avoid an injury is to prevent it, and that means education. Most people know that it’s important to bend your knees when you lift, but bent knees alone won’t necessarily protect your back. However, bent knees in combination with the following tips will go a long way toward helping you finish lifting projects safely.

TIPS AND LIFTING TECHNIQUES »»Think before you lift. Test the object before you lift.

Pushing it will tell you how heavy it is, and if the load feels unbalanced, repack it so it won’t move around. Plan your route, and position yourself to bend with your knees and hips—not your back. Lift using smooth slow movements with your arms and legs, not your back.

»»Stand with your shoulders squarely over your feet. This posture helps you to engage your core as you lift, and reminds you not to twist as you carry.

»»Don’t twist. Twisting when you lift—especially when the object is heavy—can make you dangerously prone to a back injury. If you remember to keep your shoulders in line with your hips, it’s easier to avoid twisting. If you are carrying an object and need to change direction, lead with your hips, not your shoulders.

»»Hold objects close to your body. The farther away you hold an object, the more force you need to hold it up— and that force runs through the lower back. It’s a lot easier to hold a bowling ball close to your chest than it is to hold it out at arm’s length. Holding objects close to your center of gravity reduces your injury risk.

»»Know your limits. Warm up before lifting heavy objects.

If there are many items on your list, pace yourself and take small breaks between lifting tasks. If you are straining to try to lift something, it’s too heavy for you. Seek help.

»»Bend at your knees, not your waist. Lifting with your legs works best when you can straddle the object you are moving. Bend your knees—not your back—to grab the object and then use your leg muscles to lift, keeping your back straight.

With a little preparation and proper lifting form, you can complete your lifting tasks without putting your back at risk.

»»Keep your chest forward. When you push your chest forward, you are keeping your back straight and positioning your body to protect your lower back. Most people know that it’s important to bend their knees when lifting, but they may not know that bent knees with a curved back still leaves them vulnerable to injury.

“Taking the time to use proper technique when lifting is an investment in the long-term health of your back.”

— STEVEN STULC, D.O.

summit orthopedics

9

SELF-CARE TIPS

H

ere at Summit, we understand the power of prevention. Pain and stiffness can make daily activities challenging, but are not necessarily signs of a serious spine problem that requires medical attention. Most people who experience discomfort can treat back pain themselves with the following self-care methods. If your pain does not improve over time, or is accompanied by other symptoms that concern you, our spine team is here to get you back on the road to recovery.

HEALTHY WEIGHT Extra weight puts increased stress on the structures of the spine. You can set your own weight-loss goals or get nutrition guidance from Summit’s wellness dietitian.

MASSAGE Massage therapy has been shown to reduce the need for painkillers by providing temporary low back pain relief.

Massage can be an effective treatment to reduce stress, pain, and muscle tension.

10

healthy + active: spine edition

ICE AND HEAT If pain flares up right after activity, use an ice pack to reduce swelling. If achy soreness persists over time, or if you wake up with sore muscles, apply a heating pad to help ease muscle tightness.

GENTLE EXERCISE Stretching exercises, strengthening exercises, and low-impact aerobic conditioning can aid in relieving back and neck pain.

MEDICATION Over-the-counter anti-inflammatory drugs can relieve swelling and provide temporary pain relief. Studies suggest that ibuprofen provides better relief from inflammationrelated back and neck pain.

MODIFIED REST Remain active and choose exercise that does not make your symptoms worse. Inactivity for an extended period of time may make it more difficult to recover.

“Using these methods, the vast majority of people recover from their initial bout of back pain without medical treatment.”

WALKING

—STEVEN SABERS, M.D.

Regular walking can ease episodes of back pain by stimulating the large nerves in the leg muscles.

summit orthopedics

11

WALKING TO BETTE

W

alking delivers a number of health benefits, a better-conditioned spine among them. We explain how walking supports spine health, with guidelines to help you incorporate walking into your weekly routine.

A stroll as part of a morning routine or as a reflective ritual at the end of the day is a pleasure in itself. Studies have shown that a single session of walking—as little as 10 minutes—can lead to a significant reduction in low back pain.

BENEFITS OF WALKING When we walk, our brain releases serotonin and endorphins, chemicals that make us feel better physically and emotionally. Walking can also block pain by stimulating the large nerves in the leg muscles. These large nerves send stronger signals to the brain that override the pain messages sent by smaller nerves.

realign

For most people, walking is a very gentle way to get exercise that supports the spine in five ways.

»»Walking strengthens the muscles supporting the spine.

With every stride, you strengthen the muscles in your feet, legs, hips, and torso that stabilize your spine.

»»The aerobics of walking nourish spinal structures.

Aerobics raises your heart rate and supports strong circulation to carry nutrients to spinal tissues.

»»Walking encourages good posture and flexibility. As you swing forward with each step, you maintain your range of motion, balance, and good posture.

ER SPINE HEALTH “A myriad of health benefits for your spine can come from starting a regular walking program.”

— ANDREW CLARY, D.O.

»»Walking improves bone strength. The low impact of a walking program can help prevent osteoporosis without taking a toll on your weight-bearing joints.

»»Walking helps you to maintain a healthy weight.

Especially as we age and our metabolism slows, a regular walking program can help us avoid weight gain and the added stress that excess weight puts on our spine.

START SLOWLY AND LISTEN TO YOUR BODY As with any new exercise, it is important to begin slowly and gradually increase the amount of time. If you are concerned about back pain, walk on a flat surface. Hills can cause us to lean forward and put added stress on our back.

Although forms of aerobic exercise like walking have been shown to reduce low back pain without aggravating the spine, some people with painful spine conditions may find walking too uncomfortable to incorporate into a regular exercise routine. With any new exercise, if you have any concerns, always consult with your physician or physical therapist before supplementing your exercise routine.

KEEP MOVING WITH THE RIGHT WALKING SHOES

A

walking routine is an important part of maintaining a healthy lifestyle. While we want you to look great out on your walking route, when it comes to selecting your shoes, fit is far more important than fashion.

Today’s athletic shoes are designed for specific sports; a walking shoe has features that are different from those you’ll find in a running or cross-training shoe. When you choose shoes with the right features and fit, you reduce the chance of blisters, calluses, and other injuries that could derail your walking program. Several features characterize a good walking shoe. An ankle collar with an Achilles notch above the heel cushions your ankle and reduces stress on your Achilles tendon as you walk. A roomy, round toe box prevents blisters and calluses. Look for grooves and treads on the sole of the shoe that will provide good traction. If you want extra cushion, choose a shoe with gel pads to reduce the impact when your foot lands. Some people have feet that tend to roll inward as they walk; a walking shoe with a roll bar will help stabilize your foot.

Shop for walking shoes after you’ve been on your feet for a while, and try them on with the socks you plan to wear for the best fit.

“Finding quality walking shoes is foundational. They help support proper body alignment from your feet to your spine.”

ANKLE COLLAR

— CATHERINE CHOI, M.D.

If you want professional assistance, take your old walking shoes with you to an athletic store; fitters can use the wear patterns to understand the shape of your foot and where you need support. Just remember, individual comfort is the best indicator that you’ve found walking shoes that will safely support your journey to continued good health.

14

healthy + active: spine edition

ROUND TOE BOX

GROOVES + TREADS

TIPS TO FIGHT “TEXT NECK” WITH PROPER POSTURE

F

requent texters are experiencing neck pain and headaches as they spend hours with their heads bent over their smartphones.

THE RISE OF TEXT NECK Looking down at our phones is changing the curvature of our upper spine in unhealthy ways.

These problems are often referred to as text neck.

We have tips to help you protect your neck with proper posture while you text.

“Over time, hunched texting posture puts increased pressure on the cervical spine and can lead to premature disc degeneration.”

— EDWARD SANTOS, M.D.

SIMPLE CHANGES TO EASE PAIN »»Be aware of your posture. Do a mental check as you stand and sit. Are you holding your head straight with your ears positioned over your shoulders? Are your shoulder blades retracted, or are your shoulders hunched?

»»Limit device time, and take breaks. Monitor your level of comfort; as soon as you begin to feel uncomfortable, change your position.

Take frequent breaks—every 20 to 30 minutes—to move and stretch. Remind yourself to lift your sternum and tuck your chin in.

»»Hold your device at eye level. Remind yourself not to tilt your neck to text. Try sitting with your back and head against a wall with your knees bent, and text with your phone on your knees while you maintain the natural curve of your spine with your head straight.

»»There’s an app for that. Investigate one of the Text Neck Indicator or Watch Your Neck apps; they will signal you when you are holding your device upright at eye level, and warn you when you are tilting your device too far back.

»»Use your phone’s voice-activated features instead of texting. Keep your head held high and use Siri or Voice Search to talk instead of texting for the information you need.

»»Incorporate exercises to keep your neck strong and flexible. Our physical therapists compiled helpful exercises for you in Spine Care, our guide for taking care of your spine. Visit our spine services section on summitortho.com to download the guide. summit orthopedics

15

rest & relaxtion TRAVEL TIPS TO PROTECT YOUR BACK

T

16

ravel is a necessity, but long journeys are not always kind to our spine. Cramped quarters, heavy luggage, and long periods of immobility contribute to risks of back strain or injury.

We have tips to help you prevent back pain while you are en route to your destination.

»»Move and stretch. When you are moving, your blood is

»»Pay attention to your posture. Try to keep your knees at

circulating and delivering nutrients and oxygen to your spine. Try to leave your seat and walk every 30 minutes. If your lower back becomes tense, find room to bend and stretch your hamstrings and hip flexors. Just avoid stretching a cold muscle. The decreased blood flow makes it easier to injure oneself, so make sure to warm up. Planning ahead and requesting an aisle seat can make getting up and moving regularly a breeze.

right angles to the floor, as this can help take stress off your back. Keep your thighs parallel to the ground if at all possible. Rest your back against your seat, with your head supported by the headrest. Your shoulders should be down and relaxed. If you are working through a flight, avoid hunching forward over your computer. What we often don’t realize is that our head weighs as much as 15 pounds, and when it’s pushed forward out of alignment with the shoulders, it increases the strain on the neck.

healthy + active: spine edition

»»Pack your own back support. You can tuck a pillow, rolled-up blanket, or even a folded jacket or sweater between the seat and your back to cushion the inward curve of your low back. If you have history of back issues during travel, you might want to bring a lumbar pillow or back brace for extra support. Inflatable travel pillows take up almost no room until you are ready to use them, and they stabilize your neck and head if you want to nap while you travel.

»»Luggage matters. Select a lightweight suitcase on wheels that is easy for you to pull and maneuver. Transport shoulder bags on top of your suitcase if possible. If you do carry a bag over your shoulder, alternate shoulders regularly to avoid putting stress on one side of your back.

»»Follow safe lifting guidelines. When you are moving your luggage, lift slowly and in stages. If you are in an airplane, lift your carry-on to the top of the seat first, and then into the overhead bin. When you are in crowded quarters, pivot with your feet instead of twisting your back. Keep heavy items close to your body as you move them and use your leg muscles to lift.

»»Care for any back pain. If you do experience back pain, a plastic bag filled with ice is a quick and convenient way to get relief and reduce any inflammation in the area. Apply the ice for 15 to 20 minutes.

“I typically recommend heat before stretching to loosen up the connective tissue and muscles, and then ice after activity or exercise to calm down any inflammation.”

— POOJA MUNDRATI, D.O. With a little advance planning, mindful posture, and thoughtful packing, you can use these travel tips to protect your back while making your journey comfortable and more enjoyable.

summit orthopedics

17

HEAT VERSUS ICE

If

you have back pain, there are going to be times when you feel stiff and achy. There is a simple, inexpensive, and effective way for you to manage painful symptoms using heat and cold. The trick is to know when to reach for a heating pad and when to use a towel-wrapped bag of ice or frozen peas.

Use heat to treat chronic stiffness typically felt first thing in the morning or after a long period of inactivity. Heat helps stiff joints by encouraging blood vessels near the surface of the skin to expand. This increases blood flow and relaxes your muscles. A heating pad or a hot shower or bath will stimulate blood flow and help to make you feel more limber; it also helps prepare your back for gentle exercise.

Use cold to treat the acute pain caused by inflammation and swelling following activity. Acute pain is caused by soft tissue injury; broken capillaries leak blood and serum into adjacent tissues, causing localized swelling and inflammation. Cold helps by causing blood vessels to tighten, preventing more swelling and relieving pain by numbing the area. Use ice, a bag of frozen peas, or a gel-filled cold pack wrapped in a towel to protect your skin. Apply cold for 10 to 20 minutes.

Remove for 20 to 40 minutes to avoid damaging skin and underlying tissues, and then repeat if necessary.

enjoy life 18

healthy + active: spine edition

“Knowing the right situations for hot versus cold therapy can greatly improve its effectiveness.”

— DAVID SPIGHT, D.O.

WHAT IS MINIMALLY INVASIVE SPINE SURGERY? “Whenever we consider surgical options with a patient. It is important to make a decision based on the suitability of the surgical option for the patient’s condition.”

— DAVID STROTHMAN, M.D.

S

pine pain can be caused by a number of conditions that create abnormal or excessive motion at a disc segment of the spine. This can create pinching of the spinal nerves and severe pain and disability.

A THOROUGH AND CONSERVATIVE APPROACH “The first and most important step in the treatment of back or leg pain is a careful anatomical diagnosis, including a thorough patient history, physical exam, and diagnostic studies to identify the source of the pain,” says Dr. Strothman. “Determining the primary source of pain is the greatest challenge. If conservative, nonsurgical treatments do not resolve pain for the patient, we will talk together about the surgical options, including minimally invasive surgery techniques, that are best suited to our patient’s condition—and our patient’s objectives.”

NEW MINIMALLY INVASIVE TECHNIQUES “Traditionally, spine surgery has been handled by a single large incision,” explains Summit Orthopedics spine surgeon Dr. David Strothman.

“Advances in surgical technology have given us other options, including the use of minimally invasive spine surgery techniques that enable us to perform spine procedures through markedly smaller incisions with less collateral damage.”

Minimally invasive techniques minimize trauma to muscle, ligament, blood vessels, and internal organs. “A comprehensive minimally invasive approach enables us to do the exact same operation that you’d otherwise have and achieve exactly the same goals,” he explains. “Some conditions require a traditional open surgery. But when we can use a minimally invasive approach, we do.”

ADVANTAGES OF MINIMALLY INVASIVE SPINE SURGERY » Minimally invasive procedures cause less tissue trauma.

» Because the incisions are small, there is less scarring.

» Less soft tissue damage leads to significantly less blood loss during surgery.

» Recovery is faster, leading to shorter hospital stays.

» Smaller incisions mean less discomfort after surgery.

» Often, patients recover comfortably with less pain medication.

» Many minimally invasive surgeries can safely be performed in surgery centers instead of hospitals, significantly reducing infection risks.

summit orthopedics

19

A LEADER IN TOTAL DISC REPLACEMENT SURGERY

D

isc replacement surgery is an emerging surgical procedure to treat pain when conservative treatments fail to provide relief. We explain when this procedure is appropriate, as well as the advantages it offers.

Our necks are marvels of engineering supported by our spinal column. The seven bones in our neck are known as the cervical spine. These bones, or vertebrae, are separated by intervertebral discs that allow the segments of the spine to move freely. Our intervertebral discs also act as shock absorbers during activity.

“ Nurses, doctor, anesthesiologist were incredibly helpful in explaining things so I was less anxious.”

— PATIENT SURVEY RESPONSE

Age, injury, poor posture, or diseases like arthritis can lead to disc degeneration in the cervical spine. Although a significant number of us will develop degenerative spine disorders at some point in our lives, most of us will not experience any symptoms related to it. Even when these disorders do cause pain, most can be treated with nonsurgical methods.

20

healthy + active: spine edition

When neck or arm pain does not improve through conservative therapy, a number of surgical procedures are available. Cervical fusion has been considered the gold standard for surgical treatment of patients with nonresponsive symptoms in the cervical spine, but a newer emerging treatment called cervical disc replacement or disc arthroplasty is increasingly being used. During the disc replacement procedure, the degenerated disc is removed

“Dr. Wills and his assistant Matt guided me through several less invasive procedures and physical therapy before surgery became the only option remaining. I went into surgery in pain and walked out of the surgery center the same day with the painful leg symptoms gone, as well as the shuffling gait already improved to a walking stride.

“They are a knowledgeable, professional, sympathetic, encouraging, and energetic team.

They have my full confidence and I have referred many people to them.”

— PATIENT OF NICHOLAS WILLS, M.D.

Historically, cervical total disc replacement was approved to treat only cases involving one level (one diseased disc) of the cervical spine. The FDA, however, approved the use of an artificial disc device to treat two-level cervical disc disease by replacing two diseased discs.

Few surgeons are certified to perform the complex disc replacement surgery. Following FDA approval, Dr. Nick Wills at Summit Orthopedics was the first surgeon in the Midwest to perform the newly approved two-level cervical disc replacement procedure. His expertise with this emerging surgical procedure was developed through years of experience implanting the device in one-level cases.

Dr. Wills conducts classes across the country to teach other surgeons how to use artificial disc devices.

“Cervical disc replacement is not the right solution for every patient, but this procedure gives us another proverbial arrow in our quiver,” says Dr. Wills. “For appropriate patients, total disc replacement allows us to take pressure off the spinal nerves while helping patients to retain motion—which is very advantageous.” completely and replaced by an artificial device. Although outcome data is still being gathered, seven-year results suggest that a disc replacement procedure enables a more rapid postsurgical recovery than fusion, and eliminates the fusion risk that fused bones won’t heal properly. Disc replacement also maintains anatomical disc space height, preserves range of motion in the spine, and may prevent some of the long-term complications of fusion surgery.

At Summit Orthopedics, we are dedicated to offering our patients the most advanced options available to improve outcomes, preserve range of motion, and restore function that enables you to enjoy the greatest quality of life.

summit orthopedics

21

EXERCISES FOR A HEALTHY SPINE: Hip Flexor Stretch

O

ur therapists brought together simple exercises you can do at home to help manage and, in many cases, resolve neck pain or back soreness. The hip flexor stretch shown here is one exercise you can perform to help relieve low back pain and discomfort.

Place your feet about an arm’s length away from a wall and place both hands on the wall.

REPEAT

2–3 Times

HOLD

30 Seconds

COMPLETE

1 Set

PERFORM

2 Times per day

Step forward with one foot. The back leg should remain straight.

Bend your front leg and lean forward until you feel a stretch in the front of your hip of the leg that is straight.

Keep your back straight.

Download our Spine Care Book and find even more exercises: summitortho.com

22

healthy + active: spine edition

Great things are done by a series of small things brought together. —Vincent van Gogh

Has back pain turned you into a spectator?

GET SAME-DAY APPOINTMENTS WITH A SPINE SPECIALIST If back pain limits the way you live, let us help. We successfully treat 85% of our spine patients with proven therapies that relieve pain without surgery.

Schedule today: (651) 968–5201

Summit Orthopedics’ Eagan location was awarded the prestigious Certification for Spinal Fusion by The Joint Commission. Summit is the first group in Minnesota to have received this award for patient satisfaction and key outcome measurements.