VSI Blog

VSI KICKS OFF MILK (CALCIUM) MUSTACHE CAMPAIGN TO PROMOTE BONE HEALTH

Whether you realize it or not, in the year 2020 the Surgeon General’s report estimates one in two Americans over age 50 will have or be at high risk for osteoporosis. If these predictions come true, this will have a devastating impact on the well being of Americans as they age.

Bone health is critically important to the overall health and quality of life for Americans. Since the bone health status of Americans appears to be in jeopardy, educating individuals is of prime importance.

Come out on May 12^th to learn new tips for ensuring your bone healthy lifestyle. The fifth annual We’ve Got Your Back race for spinal health hosted at the Virginia Spine Institute (VSI) is set to feature a spinal health fair to promote public awareness. Prevention of bone disease begins at birth and is a lifelong challenge. Individuals can improve their bone health by engaging in regular physical activity, following a calcium-rich diet, and avoiding behaviors that can be bone damaging.

In preparation of the upcoming spinal health fair, our VSI team is launching a Milk Mustache campaign. The mission of this campaign is to promote bone health awareness by showcasing which calcium-rich foods our team consumes to meet their target daily intake levels (appropriate amount should be determined by your physician).

Check out our very own milk mustache celebrities on flickr. You’ll notice our favorite calcium sources include milk, yogurt, cereal, broccoli, almonds, cereal,  salmon, and cheese. Where do you get your calcium?

Join our Milk Mustache campaign on race day by posing with you favorite calcium source in the photo booth or better yet email us your photos (link to milk mustache recipe) in advance to marketing@spinemd.com.

**Our not-so-secret Milk Mustache recipe was actually borrowed from the kind folks at the Western Dairy Association.  Mix up a batch to sport your milk mustache today! Click here to view recipe

NEW FOR 2012: RECENT VTFC EXPANSION TO OFFER PERSONAL TRAINING SERVICES!

 

Not sure how to tackle those pesky New Year’s resolutions to lose weight, get in shape and reach your highest physical potential? Our friends right here at  Virginia Therapy & Fitness Center (VTFC) can get you on track.

Our all under one roof model presents patients with additional aspects of convenient care in 2012 as VTFC expands their service offerings to integrate personal training. This growth is to create a more holistic approach by assisting clients in reaching their highest physical potential. Please join us in welcoming Tony Harris to the team as VTFC’s Fitness Director! Tony brings 22 years of personal training experience and distinguished credentials in his field.

This isn’t the same old personal training. Tony’s goal-oriented approach allows him to work with clients one-on-one in order to fully understand their strengths, weaknesses, and goals. His style of training includes a focused 45 minute workout that is never boring or routine. Tony presents each client with an appropriate physical challenge designed to work towards your specific goals, not his!

Are you…

• Motivated to improve overall fitness and/or seeking weight loss
• A weekend warrior striving to stay fit
• A high school athlete seeking to overcome a plateau in physical performance
• Performing post surgical rehabilitation
• Looking to increase daily living/mobility

Tony’s Education / Certifications:

• Bachelors Degree from James Madison University, Psychology/Sociology (minor in Nutrition)
• Certified Personal Trainer, National Academy of Sports Medicine (NASM)
• Lifestyle & Weight Management Consultant, American Council on Education (ACE)

Introductory Personal Training Rates:

Private Session (one-on-one): $50/session
Buddy Session (2 clients simultaneously): $35/session
Boot Camp Sessions (group 5-7): $15/session

To take the first step in making your positive change schedule your first session by calling 703.709.1116. Personal training sessions are by appointment only and availability is limited.

Tony and I discussed my goals 1:1, he was honest, full of information an obvious subject matter expert. His attention to detail is extremely impressive. It became easy to trust Tony in a short period of time. With Tony’s guidance, nutrition and lifestyle changes I made, I have lost 26 pounds and a full clothing size. I am now addicted to fitness, both physically and mentally. If it were not for Tony, I would have probably given up by now. He is a true motivator in every sense of the word. His patience and pleasant demeanor are also of note. When I reached a plateau, he pushed me harder and saw me through it….. he went above and beyond to the extent of ensuring outside of the gym that I was okay and feeling good. A true professional in his field. - Cindi W., Personal Training Client

THE QUEST TO FIND THE WORKOUT THAT WORKS FOR YOU IN 2012!

My interest in understanding how the human body moves and functions inspired me to pursue a career in medicine. Through my many years of schooling and medical practice, I remain fascinated by how complex, yet effective, the human body is. I have also had an extensive interest in athletics and fitness throughout my life.  Maintaining a healthy lifestyle has always been a personal and professional commitment of mine.

Now that I have crossed the half century mark in age…

I am a living example that life is a degenerative process. The aches and pains associated have caused me to reemphasize my focus on motion and flexibility. For years, I have performed exercise programs consisting of swimming, jogging, lifting weights, simple stretching, and core strengthening. In spite of a weekly commitment to these programs, I have lost mobility in joints and suffered from increasing aches and pains. This downward progression has significantly frustrated and caused me to reassess my workout routine and search for alternate methods to positively improve a stagnated program.

This is nothing like I have done before…

The search for the ultimate workout ended two months ago when I joined a group boot camp. Under the guidance of our trainer, a group of eight of us strives to restore our youthful function. Two days a week, for one hour, we are committed to a very intense exercise program that stresses our muscles and flexibility. Each session brings some new twist or variation which keeps me on my toes. The fun part is that we are performing simple exercises we learned as children but have long since forgotten; Picture commando crawls, band exercises, ball exercises, kicking exercises, jumping activities, hurdling activities, shuttle runs, etc.

I am happy to report that while I have had many new muscle pains, my aches of aging are disappearing and my flexibility is improving. Just two months into the program, I feel many times better.

Most of my patients ask, “What should I do to protect my spine?”

If you do not have formal guidance from a therapist, the ideal combination is Pilates to build strength and yoga for flexibility. This, in essence, is what we are doing in our boot camp in addition to aerobic conditioning. It is my professional belief that we need to keep strengthening muscles and moving joints to optimize function and condition. For years I have explained to my patients that when one is young, they can play sports for exercise.  As we age, we must exercise so that we can play sports, as well as carry out our daily activities and occupations.

Find the workout that works for you.

If you feel stagnated in your workout, change and variety are good. Exercising with a group of friends or a trainer can push you to a level that is difficult to realize on your own. Varying your routines is essential to preventing loss of progress or stagnation due to over-training individual muscle groups.

Washingtonian Magazine’s December 2011 issue features an article entitled, “Workouts that Really Work.”  This article highlights various examples of this concept, including working on jumping and climbing, pole dancing, cross fit competitive lifting, punching, and swinging kettle bells. All of these sample workouts are excellent combinations, which my boot camp combines for a holistic approach.  The boot camp concept amounts to a forced muscle confusion program which does wonders for overall endurance, vitality, and well being.

There is still more to conquer and clearly aging will continue, but at least I am in a better spirit and physical shape as I move forward for the next half of a century.  I will keep you informed of my progress with additional blog updates in regard to this workout routine, my thoughts, my progress, and my experience.
Best wishes in your continued voyage for optimizing your health. Which workouts really work for you?

DON’T LET YOUR WINTER WORKOUT HIBERNATE. FOUR USEFUL TIPS FOR A SAFE AND COMFORTABLE WORKOUT!

Well, it’s that time of year again. The holidays are long over, but those pesky extra pounds from indulging on turkey, stuffing, and an assortment of desserts have stuck around. Unfortunately, as the snow piles up (or in the case of this year, the threat of snow) and the temperature drops, so does our motivation to exercise. Just because the temperature outside has dropped does not mean you have to hibernate and put your exercise program on hold. There are many activities to keep you healthy and working towards those New Year’s resolutions until spring comes around. However, there are some precautions that you must take before stepping out into the cold to begin your workout.

Four Tips to Ensure a Safe and Comfortable Outdoor Winter Workout

1. Check the Temperature & Wind Child Before Heading Out! While exercising outdoors in colder temperatures can be a relief from the sweltering heat and humidity of the summer, be sure to check both the temperature and the wind chill. A good rule of thumb is to use indoor exercise equipment if the temperature drops below zero. Reason being, running/exercising increases the air movement around you and can make sub zero wind chills even more extreme.
2. Dress in layers. The first layer should be made out of a synthetic material, such as polypropylene, to help remove sweat away from the body. Avoid fabrics such as cotton, which can actually contain the moisture within your clothing.  Wear an outer layer that is made out of a breathable material such as Gortex. This will protect you against the wind and the elements while still allowing heat and moisture to escape, thus reducing the risk of overheating and chilling. Nevertheless, make sure to avoid over-dressing, as your body will heat up as you begin to exercise.
3. Protect your extremities. When the body is exposed to the cold, its first defense is to conserve core heat and direct blood flow away from the extremities. This is in part due to the majority of your body’s heat escaping through your head, feet, and hands.                                                                                                                                                                                               >>Wear a face mask to help warm the air you are breathing.
   >>Wear a hat to help your body retain heat, which will allow your circulatory system to distribute more heat to the rest of your body.
   >>Wear gloves or mittens to allow your fingers to share body heat.
   >>Wear thick wool socks to keep your feet warm.  Allow enough room in your shoes to accommodate a larger sock.
4. Stay hydrated. This is especially important in cold weather as fluids still escape through sweat and cold air. The cold air also has a drying effect that can increase the risk of dehydration.

When running and exercising outside, it is very important to pay close attention to your body and the signals it is giving you.  Be safe and have fun!

DEALING WITH THE EMOTIONAL EFFECTS OF CHRONIC PAIN

Living with chronic pain is not easy, and with time, can really affect one’s lifestyle. In fact, the psychological effects of chronic pain are often times just as significant as the painful physical condition itself. Emotional effects of chronic pain include irritability, depression, and anxiety.  Chronic pain can also affect one’s ability to interact with others and maintain stable relationships. To help overcome these common effects I have included some coping strategies which I hope you find useful.

Emotional effects of chronic pain include:

• Losing the ability to do the things normally enjoyed
• Altering the way one interacts with others
• Difficulty maintaining stable relationships
• Depression and anxiety
• Difficulty concentrating
• Irritability and short temper
• Weight gain

Patients with chronic pain are not necessarily diagnosed with depression or anxiety, but dealing with a condition leading to chronic pain can cause a patient to feel depressed and anxious.

5 Helpful Tips When Dealing with Chronic Pain

It is very important to develop coping skills. Some people are able to live a relatively healthy lifestyle despite the pain, and others are unable to do so. It is very important to understand that you are not alone.  In order to deal with chronic pain, these are a few tips to keep in mind…

1. Exercise
Although this may be difficult, under the guidance of a certified physical therapist, a proper home exercise regimen can be tailored to an individual.

2. Eat healthy
Proper nutrition can add to a healthy life-style in general.

3. Learn to relax
Take some time to relax completely (although this can be difficult at times). Meditation and yoga are great modalities to help one relax, especially while listening to your favorite peaceful music.

4. Get a proper night’s sleep
Sleep disturbance is very common amongst patients with chronic pain. It is important to try to relax, to not eat heavy meals prior to going to bed, and to wind down after a long day.

5. Try alternative treatments
Transcutaneous electrical nerve stimulation (TENS units), massages, acupuncture, and other modalities are often useful.

Pain psychologists and counselors can be beneficial for most patients with chronic pain. Although narcotics are very useful in treating many painful conditions, they are only part of treating chronic pain.   It is important to realize that medications do not cure pain, but rather are there to allow one to function better than they would without medications.

Speak with your doctor or pain specialist if you are having a hard time coping with chronic pain. If chronic pain starts affecting your personal life and self image, or interfering with your work and relationships, it is important to seek the proper medical assistance.

Talk to us, which coping strategies do you find most successful in dealing with chronic pain?

FOUR TECHNIQUES TO REMEMBER WHEN HEADING OUT TO SHOVEL THIS WINTER

Shovel Away Your Low Back Pain This Winter. Snow shoveling often leads to low back injuries, so it is important to practice proper shoveling techniques to avoid these injuries.

1. PROPER STRETCHING:

• Warm Up: Think of shoveling like exercise; never start shoveling without a quick warm up! Get your heart rate up with a short walk or jog on the tread-mill or with a bike ride on a stationary bike.

• Stretch: Focus on stretching the areas that are most engaged during shoveling: hamstrings, shoulders, and low back.
  • Stretch #1: Touch your fingers to the ground (or as far as you can go without bending your knees)
  • Stretch #2:  Raise your arms straight above your head and slowly stretch your neck on each side.

2. SELECT THE RIGHT SHOVEL

• Sharp Blade: Just like a good knife, a sharp shovel blade allows you to move the most amount of snow efficiently.
• Light Weight: A light snow shovel will alleviate much of the weight required for lifting (don’t underestimate the weight of snow by itself – it can get dangerously heavy).
• Correct Length: When choosing the length of the shovel, make sure you are not bending forward, or leaning back too much.
  • Pick a shovel that has an adjustable handle length (so you can share the duty with other family members!).
  • Before purchasing your shovel, try it out at the store by simulating the act of shoveling.

3. LIFTING TECHNIQUES

• Only lift when absolutely necessary! If you can push the snow to the side for a plow to pick up or for it to melt.
• Bend at the hips and knees – never the low back.
• Engage your abdominal muscles and keep your back straight; Don’t twist your back when changing positions
• Position one hand on the handle and the other near the shovel blade.
• Don’t throw large amounts of snow from the shovel; rather walk to the location where you want the snow deposited.
• Wear boots with proper gripping and apply sand or salt on the snow to prevent falls.

LISTEN TO YOUR BODY

• Just like when you lift weights, take breaks during sets, ie; shovel for 10-15 minutes, and then take a 5 minute break.
• Let your body dictate how many breaks you need and always stretch during them.
• STOP shoveling if you feel short of breath, dizzy, or experience chest pain. If these symptoms do not subside, go to the nearest emergency room or call 911.
• STOP if you experience sudden sharp low back pain or pain shooting into your legs.

Using these simple guidelines can allow you to have a clean driveway and a healthy back!

Which tip did you find most useful in accomplishing  pain free shoveling?

 

DR. CHRISTOPHER GOOD SELECTED TO SERVE ON FAIRFAX COUNTY PUBLIC SCHOOL HEALTH ADVISORY COMMITTEE (SHAC)

The Virginia Spine Institute is proud to announce Dr. Good’s recent selection to serve (as The Medical Society of Northern Virginia‘s representative) on the 2011-2012 Fairfax County Public School Health Advisory Committee (SHAC). This new appointment will allow him to extend his dedication to improving the lives of adolescents and teens in the community.

The School Health Advisory Committee (SHAC) advises the Fairfax County School Board to develop health policies and advise the status of school health, health education, and the school environment. SHAC assists with the development of health policy in the school division and the evaluation of the status of school health, health education, the school environment, and health services.

“I am honored to represent the Medical Society of Northern Virginia by serving on the FCPS School Health Advisory Committee” commented Dr. Good. “As a spine specialist, I am involved in the care of children and teenagers on a daily basis, and I am delighted to lend this experience to the assistance of the Fairfax County Public Schools. I look forward to contributing to the future health of our youth, our schools, and our community.”

Be sure to check back for updates as Dr. Good will keep us updated on developments within the School Health Advisory Committee and important decisions that are being made to promote a healthy school environment in Fairfax County.

COULD THAT PAIN IN YOUR NECK BE CAUSING HEADACHES?

We’ve all suffered from that nagging headache, but did you know headaches can sometimes be caused by the neck. These headaches are called “cervicogenic headaches.” Cervicogenic headaches are sometimes misdiagnosed as either migraine or cluster headaches (headaches that originate in the head).

HOW DOES NECK PAIN CAUSE HEADACHES?
The roots of the upper 3 cervical spinal nerves (located at C1, C2, and C3) share a pain nucleus (which routes pain signals to the brain) with the trigeminal nerve. The trigeminal nerve is the main sensory nerve that carries messages from your face to your brain. Because of the shared nerve tracts, pain is misunderstood and thus “felt” by the brain as being located in the head.

DIAGNOSING CERVICOGENIC HEADACHES
Determining the origin of the headache is one of the most controversial and difficult procedures to perform.  Almost all types of headaches share common symptoms of throbbing pain, nausea, sensitivity to light, and sensitivity to noise.  The signs and symptoms that could point towards cervicogenic type include tenderness at the base of the skull and possible exacerbation of symptoms with head and neck movement.

A proper diagnosis should include:

• A medical history and a physical examination
• A series of plain cervical spine x-rays, including flexion/extension views of the joints in the upper 3 cervical spinal segments
• An open-mouth view of the skull and a lateral skull x-ray may be necessary
• One or more diagnostic nerve blocks in the neck will need to be performed. Doing one diagnostic block at a time to see whether it reduces the pain will help narrow down the origin of the headache within the cervical spine. Frequently, it will take several diagnostic blocks, carefully performed and evaluated, to arrive at the understanding of the precise source of the cervicogenic headache.
• Although not mandatory, a CT or MRI may be of interest

TREATING CERVICOGENIC HEADACHES
The type of treatment a patient receives should be dependent on the type of headache they have to ensure the utmost success in relieving the headache without prolonging the pain and extra cost of erroneous treatment. As a general rule, treatment begins once the diagnosis of cervicogenic headache has been made.

Pain medications may be considered, including non-steroidal anti-inflammatory drugs (NSAIDs), anti-seizure agents such as gabapentin, tricyclic anti-depressants, and/or migraine prescriptions.

If pain medications prove unsuccessful, then injections may be considered, including occipital nerve blocks, atlantoaxial joint block administered at C1-C2, and/or facet joint blocks administered at C2-C3.

Have you been diagnosed with a cervicogenic headache? If so, which course of treatment did you take and was it successful?

ACUPUNCTURE FOR BACK PAIN?

Back pain is one of the most prevalent reasons people seek health care. Millions of work days and recreation hours are lost each year because of back pain. Back pain comes in many forms: new or chronic , acute or long standing, constant or intermittent throughout the day. It also arises from various sources, including strains and sprains from muscles and ligaments, painful swelling in bursa and joints, herniated discs, and pinched nerves.  Back pain is caused by overuse, injury and degeneration.

BENEFITS OF ACUPUNCTURE FOR BACK PAIN.
In addition to medications, physical therapy, chiropractics, and injections, acupuncture is one of many conservative treatment options available to patients with back pain.  Benefits of acupuncture include:

1)      The art of natural healing, which uses the body’s own resources to treat the pain.

2)      Patients do not want to take pills or cannot take pain medications due to side effects such as drowsiness, nausea, and constipation.

3)      Helps patients not to become dependent or addicted to pain medications.

4)      Eliminates the need to tolerate painful injections.

IS ACUPUNCTURE EFFECTIVE IN TREATING BACK PAIN?
When performed properly by trained practitioners, acupuncture has proved to be an effective therapy for back pain as well as post surgical treatment. Several studies have found that acupuncture can help reduce chronic back pain and improve daily function. Acupuncture has been studied and is endorsed as a safe treatment by many academic centers including the Mayo Clinic and the NIH.

It is believed that acupuncture can cause the body to release its natural pain killers as well as cause a change a patient’s perception of the pain, thereby relieving their symptoms. Possible side effects and complications can occur, which include soreness, bleeding, infection, or bruising at the needle sites.

Everyone responds differently to acupuncture for their specific back pain, so every patient has an individualized treatment plan that may be modified through their course of treatment.

IS ACUPUNCTURE GOING MAINSTREAM?
Acupuncture is making its way into mainstream medicine as it becomes more recognized as an effective treatment for pain.  Some interesting examples of successful acupuncture treatment include:

1)      Mickael Pietrus (NBA player for the Phoenix Suns) sought treatment at the Shaolin Temple in China. Many current and former players on the Phoenix Suns including Grant Hill, Steve Nash and Charles Barkley have also experienced the benefits of acupuncture.

2)      Ted Lilly (Los Angeles Dodgers player) increased his range of motion after surgery through acupuncture treatments and was able to return to baseball more quickly.

3)      As a professional dancer, Paula Abdul has had a long history with pain and has undergone acupuncture treatment for pain relief.

4)      A few years back, after Matt Damon was spotted with acupuncture ear needles, his representative admitted that, “Matt had a terrible spasm in his neck/back and he had to have acupuncture” for treatment.

Have you tried acupuncture for back pain relief? What was the outcome?

If you have further questions regarding acupuncture, check out the detailed acupuncture section on our site.

 

 

 

 

 

WHAT’S GOING ON UNDER THE ROOF AT VSI?

As the practice administrator at the Virginia Spine Institute (VSI) I wear many hats during the course of a typical workday. I have to say, one of my favorite aspects of my position is the interaction I have with our patients. In fact, this is one of the most rewarding aspects of my job; to hear inspiring stories of how our patients achieve ‘pain free living’ and regain hope for the future. I also take the opportunity to solicit feedback on their experience to better identify areas of improvement for VSI.

I’ll give you an example.  Last week a patient requested to speak with me after her appointment.  When I stepped out of my office, I was greeted by a very kind woman who wanted to personally express her gratitude for the excellent care and service she was receiving since becoming a patient.  She stated that she had been to all sorts of doctors, searching to find one that could get to the root of her pain and return her to a pain free lifestyle.  She expressed her gratitude for discovering VSI as she feels her prayers have been answered.  It was music to my ears to hear her go on about the expertise our physicians possess paired with a practice that truly cares for their patients. She made it clear that she will continue to drive more than an hour one way because she knows she is receiving the best care. Hearing her accolades gave me goose bumps. Her feedback is reinforcement to the endless hours of hard work that goes in to cultivating a dynamic business model and compassionate culture for our patients and coworkers which shows them we truly care.

This is also evident in the structure of our business…

VSI is the only practice in the Mid Atlantic to provide the most comprehensive spinal health care, all under one roof.  Furthermore, we continually hear from our patients (and believe it or not, from some who aren’t even patients) how they appreciate the convenience of the all under one roof model; providing them with a higher level of coordinated care between specialists. A few days ago I had a meeting with an outside business associate who had never been to our office. He said that from the moment he stepped off the elevator he was shocked at what VSI has to offer – and in his words, “all in one location.”  He recapped his experience living though back pain and receiving treatment and testing from various centers. He went into great detail about how he bounced from facility to facility (all while in a great deal of pain) across town getting his consultation, several physician appointments, x-rays, MRI, EMG, surgery, and then finally physical therapy.  I was exhausted just listening to his journey.  He realized that all of the care he needed, he would have received right here, under one roof. I was flattered as he referred to VSI as the “Mecca” of spinal health care!

I am grateful to be a part of an organization which strives to new heights to provide the best quality in spinal health care with the highest level of patient efficiency and convenience.

What aspects of the VSI experience have been most valuable to you?

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