One common reason your back may hurt is from bad posture while seated. Sitting in a slouched or hunched over position can put a strain on the discs- the fluid-filled cushions that protect the vertebrae from rubbing together. Causes of Low Back Pain When Sitting Down *Sciatica– Sciatica refers to the pain in the sciatic nerve, which runs down the base of the spine into the back of your legs. It can be caused by various conditions including a bone spur on the spine. Sitting for long periods of time can make it worse, but you’ll usually have it on one side. *Herniated disc- Pain in your lower back is one of the first things you’ll experience if you have a herniated disc. Pressure on your disc has caused it to push out of its normal shape. This puts a strain on the spinal cord and nerves in the area, causing pain and even numbness. *Muscle Strain- A muscle strain in the lower back is also called a lumbar strain. It occurs when you overstretch or twist your back too much. While most people recover from a strain within one month, it can also become an ongoing problem if it’s due to poor sitting posture and you don’t take steps to correct it. *Degenerative disc disease– When the discs between the bones in the lower spine are damaged, it’s called lumbar or degenerative disc disease. Discs degenerate in older people, and injuries can cause the annulus fibrosis to tears. The annulus fibrosus is what holds the nucleus pulpous, the soft center of each disc, in place. When this part of the disc tears, the disc can’t heal itself because it doesn’t have much blood supply. The soft material in the center may then leave its normal confines. It could protrude backward and compress a nerve root, resulting in pain that radiates down into the limbs. Although some people who have degenerative disc disease don’t have symptoms at all, the pain can be quite severe in the lower back, buttocks, and thighs, and it may get worse when you bend or sit. *Spinal stenosis- The bones in the spine each have a hole in the middle that form a tube through which the spinal cord runs. This connects the nerves throughout your body to your brain. When that tube isn’t wide enough, the cord gets squeezed and can cause pain weakness, and numbness. *Posture- Bad posture while either sitting or standing can contribute to low back pain. Slouching forward too much or leaning too far back can cause problems. Even if your back pain isn’t caused by poor posture, it can be made worse by it. *Being out of shape- Your core muscles include the ones on your sides and in your back, hips, abdomen, and buttocks. If these are weak they may not be supporting your spine well enough, leading to pain. Stretching and aerobic exercise can go a long way toward helping strengthen your core. What Can I do About My Lower Back Pain Since I Sit Often? 1. Better Posture Sitting in one position too long isn’t healthy. Doing it with your back rounded forward, slumped to one side, or leaning too far back can put stress on parts of your spine for an extended period.  TO help you sit straighter, position your body along an imaginary straight line extending the length of your back, out of your head and up to the ceiling. Keep your shoulders level and don’t let your pelvis rotate forward, If you sit up perfectly straight, you’ll feel the small of your back stretch and lengthen. 2. Avoid Sitting When Possible Dr. Tennyson Lee, OISI’s Pain Management Specialist, says “Sitting puts the most pressure on your lower back compared to standing and lying down. If you have to sit, take breaks often to stand up and stretch your back and legs. If you do a lot of desk work, think of getting a sit-stand desk.” 3. Stop Smoking We already know that smoking can cause quite a bit of a problem for our health, but did you know that it prevents the back from healing the normal daily wear and tear? Dr. Lee says that smoking will increase your risk of back pain and back surgery by 10 times. 4. Try a Rocking Chair Dr. Lee says the rocking chair is your friend. “If you have to sit, try to choose a rocking chair. The rocking chair is motion in action. And we know that ‘motion is lotion’ for the back, hips, knees, etc. Motion prevents arthritis stiffness and muscle tightness,” says Dr. Lee. 5. Bend Backward 10 Minutes a Day You can do this by laying on your stomach and curving upward (Cobra pose in yoga). “You don’t have to go very far in the beginning,” says Dr. Lee. You may only be able to lie on your stomach in the very beginning. Just stop before it hurts you. While standing, you can also put your hands behind you on your buttocks and bend backward a little to preserve your back bending motion.” 6. Medical Treatment Our doctors here at The Orthopaedic Institute of Southern IL may also recommend the following treatments for lower back pain: physical therapy- which helps build up muscle strength to support your back.nerve blockers and steroid injections for pain reliefacupuncture and dry needling which may relieve pain without surgerymedications such as muscle relaxers, antidepressants, and other analgesics. 7. Change Your Position Take frequent breaks, move around. 8. Apply Ice or Heat Cold helps reduce inflammation and heat promotes healing by bringing blood back to your back. 9. Use a Support Placing a rolled-up towel or special lumbar pillow at the base of your spine while sitting will help you remember to sit up straight and provide you with some stability. 10. Get a massage or consider yoga Yoga is known for its ability to stretch and strengthen the body. Many programs for modification of the poses as needed.   When to

This week’s OISI Staff Spotlight features Carlos Cerrato, Medical / Surgical Assistant 1. How long have you been with OISI? 19 years! 2. Favorite part of your job? I love taking care of patients. 3. What gets you out of bed in the morning? The Lord. 4. People would be surprised if they knew what about you? I’m a salsa dancer! 5. What is your favorite thing to do in Southern IL? I love being on my farm (cows). 6. Hobbies? Basketball and Soccer. I love my OISI Family!!!

This week’s OISI  Staff Spotlight features Kim Peters, Occupational Therapist, and Certified Hand Therapist 1. How long have you been with OISI? I started working here at OISI in April of 2004. I am an occupational therapist as a Certified Hand Therapist. In fact, I am the only CHT in the Southern IL area, and receive referrals from MDs all over St. Louis, Illinois, Mayo Clinic, and Kentucky as the physicians look up a database to ensure their patients see a CHT to protect their surgery. FUN FACT: A CHT is a post-graduate certification where the therapist either a PT or OT must work 5 years in the field of upper extremity orthopaedics and then sit for a specialized board/test.  Continuing education is specific for hand and upper extremity training and the therapist needs to be aware of surgical procedures and protocols to help the surgeon with patient education and ensure the surgery is successful in producing a functional hand/extremity for daily use. The physicians choose a CHT as they trust that this post graduate specialist is aware of precautions etc, the general therapist may not be aware of the specifics of progression of protocols. 2. Favorite part of your job? My favorite part of my job is seeing patients return to the use of their hand with their daily jobs and hobbies. We take for granted how much we use a finger/wrist/ nondominant hand until we can not use it anymore. I enjoy patient education and helping them know what to expect in their recovery and helping them achieve it. I also love making splints and creating items to help my patients do things that they can not at the time due to their injury. 3. What gets you out of bed in the morning? Umm. That’s easy! Unsweet tea. That’s my go-to drink I have at all times and all of my patients are aware that is all I drink all day. 4. People would be surprised if they knew what about you? I’m very active in my children’s lives and am an active member of both the boy scouts and girl scouts. My son is working towards Eagle and I have helped his journey as a Den Leader since he was in first grade (the last 8 years!). I love all holidays, love to travel, and am gone most weekends with my daughter’s competitive dance teams and my sons competitive cheer and gym meets. 5. What is your favorite thing to do in Southern IL? I actually like to hike with the Scouts. I love Pine Ridge campgrounds, which is a boy scout site. Recently, they opened a new trail that is gorgeous and surrounds Little Grassy Lake. My favorite hidden trail would be Bell Smith Springs, as there is a great swimming hole to discover– but way too many snakes. I also love to go to anything “holiday” in the area — pumpkin patches, Christmas craft shows, musicals, etc. My favorite concert in Southern IL is Mark Schultz, who comes to Marion yearly when he can. He is an amazing Christian artist whose music is breathtaking. 6. Hobbies? I love crafts. I make many items including the OI shirts I wear in the department. I enjoy embroidery, crafting, painting the windows for all the holidays in the department, and started making glitter tumblers.  I will try any craft or Pinterest item at least once. My good friend who worked here some years ago and I have had a Christmas Pinterest Gift Exchange for more than 10 years, whether it’s amazing fails or we pick a craft and create it for each other.

Protect Your Future: Know Your Risk for Osteoporosis Osteoporosis Risk Check Quick Facts about Osteoporosis   To make an appointment with our Healthy Bone Clinic please call us at 618.364.0559

This week’s OISI  Staff Spotlight features Dane Elliot, Physical Therapist, Certified Athletic Trainer 1. How long have you been with OISI? 16 years. 2. Proudest moment here at OISI or Favorite part of your job? My favorite part of my job is helping a patient achieve their goals, whether that is returning to work, sport, or function with their daily activities. 3. What gets you out of bed in the morning? A 58 lb Goldendoodle named Gus. 4. People would be surprised if they knew what about you? I played golf at John A. Logan College for 2 years. 5. What is your favorite thing to do in Southern IL? Anything outdoors with my family, but my favorite would be playing golf with my daughter, Merryn.

This week’s OISI  Staff Spotlight features Darren Parker, Diagnostic Imaging Supervisor. 1. How long have you been with OISI and what do you do here/ title? I have been with OISI for 13 years. I am the Diagnostic Imaging Supervisor. 2. Proudest moment here at OISI or Favorite part of your job? I would have to say problem-solving is the favorite part of my job. Most of the patients that come to the clinic are in some sort of discomfort/pain. As an orthopaedic x-ray tech, we are challenged with obtaining the most accurate images possible. In many instances, this involves thinking outside of the box to find a way to manipulate the equipment and/or patient to obtain the best images possible. 3. What gets you out of bed in the morning? Usually my bladder. No, seriously, this is going to sound cliché but the saying “if you love what you do you will never work a day in your life.” I truly love what I do. I never feel like I’m getting up in the morning to go to “work”. I never dread coming to work and I attribute that to the team I have around me. I am very fortunate to have the best radiology team in So. Ill.  4. People would be surprised if they knew what about you? I don’t feel that there is anything about me that people would find surprising. After all, in high school, I was voted “Most likely to…”. So I will give you this interesting little bit of info, according to my mom I was the last baby delivered at Massac Memorial Hospital. I guess the doctors figured that it would never get any better and sent everyone else to Paducah. 5. What is your favorite thing to do in Southern IL? Anything sports-related. I enjoy going to SIU football, basketball, and soccer games as well a Miners baseball. I enjoy taking the top off the Jeep and just driving and enjoying the weather and beautiful scenery of the Shawnee National Forest.