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Overworked Black Businesswoman Massaging Nosebridge At Workplace Having Eyesight Problem, Selective Focus, wondering How Stress and Fear Can Impact Your Pain.

How Stress and Fear Can Impact Your Pain

We’re all living in a stressful, unprecedented time. As the coronavirus impacts everything we know around us, it’s extremely common to feel stress and fear. Our favorite restaurants are closed, we need to stay inside all the time, and we can’t hug our loved ones. On top of all of that, the new stresses of working from home or dealing with less income have also arrived.

Needless to say, it can be rough. Even worse, stress and fear can cause more issues down the road if you’re dealing with chronic pain, which one in five Americans reportedly do. 

That’s why the experts at Alliance Spine and Pain are here to help. We’re explaining below how stress and fear can impact your pain and what you can do to help. 

Constant Fight or Flight Mode 

When you’re stressed or afraid, your body’s natural chemical reaction is to go into fight or flight mode. However, since you aren’t necessarily in need to fight or flight, your body gets confused by this and constantly stays in that mode. 

That means your body is always tense as all your muscles remain poised to strike or start to run. When you have chronic pain, this is a horrible thing for recovery and management. It’s best to relax your muscles as much as you can, but fight or flight mode is the direct opposite of that. 

Discourages Positive Mental Health 

When dealing with pain management, working on your mental health is a vital part of the process. When you’re feeling anxious or sad, your pain can often be increased or morphed. Added stress and fear only negatively impacts your mental health, therefore tampering with your back pain. 

Physical Side-Effects

Those with high-stress levels often report experiencing damage to their heart, irritable bowel syndrome and other issues with their digestive system, and even decreased fertility. When you’re already dealing with chronic pain, these combined physical effects can only make your initial symptoms feel worse. 

What Can I Do to Fight Against How Stress and Fear Can Impact Your Pain? 

To prevent the side-effects of stress and fear creating more issues with your chronic pain, here are several tips we recommend for coping:

  • Speak with others: Tell your trusted loved ones how you’re feeling. Oftentimes, they’ll understand what you’re going through and give you much needed advice, love, and attention to get you feeling better. 
  • Go to therapy: Dealing with chronic stress can often be a sign of an undiagnosed mental health issue. Speaking with a therapist can help you understand where your stress comes from, provide tips and tricks for how to deal with it, and also give you the tools to prevent the stress from arriving in the first place. 
  • Practice Self-care: When stress shows up, it’s best to lean on what brings you happiness and joy. That’s where self-care best practices come in, which means indulging in activities that make you feel happy and calm. Whether it’s pulling out the yoga mat or putting on a face-mask, don’t feel guilty for taking the time to love yourself so that stress will melt away. 

If you have any more questions about how stress and fear can impact your pain, Alliance Spine and Pain is here to help. Reach out to any of our back-strengthening specialists by clicking here or by giving us a call at 770-929-9033.   

A happy senior couple indoors at home, doing exercise on the floor., doing Exercises An Elderly Person Can Do to Strengthen Their Back.

Simple Exercises An Elderly Person Can Do to Strengthen Their Back

When you’re older in age, it becomes easier to rest more and work out less. However, it’s important for your overall health to stay active and keep exercising. Doing so has plenty mental benefits as well as physical, such as keeping your mobility up and preventing pain later down the road. 

Don’t fall into the temptation to spend more on the couch! Get up and do some workouts to keep your back happy and healthy. To make this easier for you, the experts at Alliance Spine and Pain have put together a list of simple exercises an elderly person can do to strengthen their back. 

Try These Five Exercises An Elderly Person Can Do to Strengthen Their Back

All of the below exercises directly impact and strengthen your back. Whether you want to do them from the comfort of your own home or at the gym, the choice is up to you. 

  • Back Extension: Also called the superman, this exercise requires you to lay down flat on your stomach. Lift your chest up and pull your legs and back off of the ground. Hold for a few seconds and then rest before starting again. 
  • Bent Knee Raise: Lay down on your back. Have your feet flat on the floor with your knees bent. Raise one of your legs up to your chest, and repeat on the other side. You’ve done two bent knee raises! 
  • Bridges: Start off in the same position for the above exercise. This time, however, you will raise your hips off the ground until you make a straight slanted line with your body. Hold for as long as you can and then release. For an extra challenge, squeeze your abs when you lift your hips. 
  • Curl Ups: Similar to a sit-up, this exercise requires you to be on your back. Rest your feet flat on the floor with your knees bent. Curl your spine off the ground until you’re sitting up straight. Continue to do as many reps as you feel comfortable doing! 
  • Sit Backs: Essentially the opposite of the curl up, you start this exercise sitting on the floor. Have your knees bent up and your feet flat on the floor. Cross your arms over your chest and slowly start to sit back until you are resting on the ground. Sit back up and do it all over again. 

If you have any more questions about simple exercises an elderly person can do to strengthen their back, Alliance Spine and Pain is here to help. Reach out to any of our back-strengthening specialists by clicking here or by giving us a call at 770-929-9033.  

Work from Home: Tips on Being Active During Self-Quarantine

Work from Home: Tips on Being Active During Self-Quarantine

It’s an understatement to say right now is a crazy time. Between changing your entire routine and not being able to see your loved ones face-to-face, there’s a lot to balance. But self-quarantining and working from home is vital in the fight to slow the spread of the coronavirus. If you find yourself doing either or both, know you are making a wise decision that benefits the greater good.

But how do you stay active when you’re stuck inside? Or how do you keep working on best pain management practices in the comfort of your own home? The experts at Alliance Spine and Pain have the best tips and tricks on how to make the most of your work from home time, including how to remain active during self-quarantine.

How to Work from Home and Stay Active and Pain-Free

Spend time setting up your desk perfectly. You will want to invest in a good chair that will help you maintain the correct work posture, or maybe you can set up your computer somewhere that allows you to stand.

Make sure to take breaks every hour. Whether that includes staring at something other than your computer screen or maybe even walking up and down your stairs, it’s important to not spend all day sitting at your desk.

Create a schedule that includes regular workouts. While it can be easy to do what you want when you want in the comfort of your own home, it’s important for your productivity and your health to create a schedule. That way, you can make sure you’re getting everything done you need to be, plus making time for your breaks and regular workouts. Don’t drop that healthy habit just because you can’t go to the gym. There are countless resources available to keep you moving inside your own home, like online dance classes or YouTube workout videos.

Stay away from the snacks. While it can be extremely tempting to hit up your pantry and eat all of the food you might have stocked up on for the quarantine’s sake, don’t. On top of probably not moving more if you’re working from home, eating whatever and whenever you want is a recipe for gaining weight and feeling sluggish. Keep to your three meals a day and include one or two healthy meals in-between.

Self-quarantine doesn’t mean you can’t venture outside. Plan to spend some time walking around your neighborhood or stretching in your backyard or patio. As long as you avoid contact with other people, you’re still following the self-quarantining rules.

Alliance Spine and Pain Centers is actively monitoring the current Coronavirus (COVID-19) outbreak. The health and safety of our patients and employees remain a top priority and we will follow the CDC recommendations to help prevent exposure and spread of the virus. Click here for more information.

Please call your physician before coming to the office for an appointment if you develop symptoms of fever, cough, & shortness of breath, have been in close contact with a person known to have COVID-19, or have recently traveled from an area with widespread or ongoing community spread of COVID-19.

Thank you for your cooperation for the safety of yourself and others.

Friends stretching together in the park, knowing the benefits of stretch before and after working out.

Why It’s Important to Stretch Before and After Working Out

When you’re focused on getting to the gym or hitting the road for a jog, sometimes the last thing on your mind is stretching. All you want to do is feel the burn and strengthen your body without anything getting in the way, but the best thing you can do for your health before working out is to carve out a few minutes to stretch.

Taking the time to stretch before and after your workouts has incredible benefits for both your exercise regimen and your body. To learn what those advantages are, keep reading.

Benefits of Stretching Before Working Out

  • Reduces Risk of Injury: One of the major reasons to stretch before working out is to reduce your overall risk of injury while exercising. When you stretch before jumping into cardio or before lifting a weight, your muscles become more flexible. This increased flexibility will give you a more efficient workout. Usually, when an injury occurs while exercising, it is because the muscles are not properly stretched beforehand.
  • Prepares the Body: In the same vein of thought, stretching and getting your body slowly moving before the intense part of your workout prepares the body for what is coming next. As mentioned, your muscles loosen up and strengthen prior to be able to handle whatever exercises you put it through.
  • Improves Overall Performance of Workout: Loosening and strengthening your muscles before the workout boosts overall workout performance. Looser muscles require less energy to work, plus a more flexible body can go further in your exercises. If you want a better burn with your workout, then stretch before you get started.
  • Improves Posture: A key component of working out properly is using the right posture. That means squatting correctly or moving in the right manner when running. Stretching helps to maintain those healthy poses and keep your body in that posture while working out.

Benefits of Stretching After Working Out

  • Promotes Circulation: When you stretch after an intense workout, you’re encouraging your blood to flow more. This means increased circulation and more blood to the muscles that you just worked on, helping to create the below benefits.
  • Relieves Aches and Pains After Working Out: The best benefit of stretching after you work out is that it helps to minimize the pain and soreness in the muscles that you just used. Stretching them out helps to reduce the tension they were holding onto, encourages them to relax, brings back their full range of motion quicker, and frees up any stiffness in the area. This means you won’t have to be as sore the next day and can get right back to the gym quicker.
  • Decreases Pain, Especially in the Lower Back Area: If you ran for quite some time or did a lot of weight lifting, this usually puts a significant amount of strain on your lower back. But when you stretch after working out, you are reducing that strain and helping to put back mobility and flexibility into that region, plus all the other areas of your body that you stretch.
  • Reduces Stress on the Mind and Body: Stretching is a fantastic self-care strategy that not only reduces the stress your body might be carrying after an intense workout, but it also helps to reduce any stress your mind might be harboring onto.

If you’re struggling with managing pain while working out, the experts at Alliance Spine and Pain Centers are here to help. Give us a call at 770-929-9033 or click here to schedule an appointment.

Hands toasting red wine and friends having fun cheering at winetasting experience - Young people enjoying harvest time together at farmhouse vineyard countryside - Foucus on glasses with blurred woman

Food and Wine Issue

By Dr. Zwade Marshall, MD, MBA

As we look ahead to the Fall Season in South Fulton county, there are many events to celebrate the changing of the seasons with our neighbors. There are numerous music, craft, and art festivals planned in neighborhoods all throughout South Fulton county. At the heart of any celebration is good food and fine wine.

As your neighborhood pain physician, I bring good news to all the wine lovers out there. Over the past decade, there have been numerous studies published in reputable academic journals that tout the health benefits of wine, especially red wine.

Moderate wine drinkers, defined as 1 glass daily for women and 2 glasses for men, have a 34 percent reduction in mortality compared to beer and spirits drinkers as reported by a Finnish study published in the Journal of Gerontology. This suggests that it is not simply the alcohol content of wine that extends the health benefits, but rather there was something unique to red wines that provided the benefit. Red wines contain a compound called resveratrol and other antioxidants that protect against heart disease. The grapes used to produce red wines sourced in the Mediterranean and southwest France appear to have more potent antioxidants than wine produced elsewhere. That glass of cabernet sauvignon is now associated with a reduction in your risk for colon cancer, cataracts, and cognitive decline.

If you consume your wine with a cheese pairing, you may be doing even more for your health and waistline than you ever imagined. Many people associate cheese with cakes, breads, and other diet-busting foods. However, cheese (cheesecake does NOT apply) also contains a very healthy compound called butyrate that helps to boost metabolism and encourage the growth of good bacteria in your gut. Additionally, the high calcium and protein content of cheese helps to preserve your bone health especially in the aging populations that are frequently diagnosed with osteoporosis.

With that said, I am compelled to remind you that the health benefits of red wine consumption only applies to “moderate” consumption. Over-consumption of any kind of alcohol is associated with increased risk of addiction, hypertension, cirrhosis, stroke, and depression. So, drink in moderation and eat with your nutritional needs in mind.

Asian woman wake up on bed stretching her neck relaxing in morning, thinking about sleep posture.

How Your Sleeping Posture Affects You

You think about your posture when you’re sitting at work and when you’re about to go on a run. But did you know your sleeping posture is equally just as important? While you can’t actively think about the posture when you’re in the middle of sleeping, there are several steps you can take to ensure that what you do to your body as you rest won’t hurt your spine later on.

If you wake up sore or with back pain after you’ve been sleeping, keep reading below to learn the best and worst sleeping postures below.

Lying on your Back with Knee Support

Sleeping on your back is considered the best sleeping position, especially when you have a small pillow or blanket underneath your knees for additional support. Doing so evenly distributes your weight throughout your entire body, eliminates pressure points, and ensures that your head, neck, and shoulders mimic the natural curve of your spine while you’re sleeping.

If you’re having pain in your back after waking up, try sleeping on your back to see how it feels. Though it’s considered the least popular sleeping position, with only about 8% of people sleeping this way, there are tons of other benefits aside from sleeping well. A decrease in acid reflux and less wrinkles are two additional benefits.

However, sleeping on your back will increase snoring, give you a higher chance of experiencing sleep paralysis, and can be dangerous for those who have sleep apnea.

Lying on your Side With a Pillow Between Your Knees

You need to make sure you sleep with a pillow in between your knees if you plan to sleep on your side, as this will create the natural alignment in your spine, hips, and pelvis. Make sure you don’t curve your knees, otherwise, you’ll disrupt the curve of your spine again.

In addition, sleeping in this position will give you less chance of snoring, helps with sleep apnea, and cools heartburn if you sleep on your left side. However, it can lead to additional wrinkles and potential spine pain if you’re not careful about your positioning.

Fetal Position

As one of the most popular sleeping positions, it’s a step above sleeping on your side since the knees are curved up to the chest with the back relatively straight.

This sleeping posture is particularly beneficial for relieving the pain of herniated discs, for pregnant women to alleviate pressure on their uterus, and also those who struggle with snoring.

Sleeping on Your Stomach

Unfortunately, this is the worst sleeping position you can sleep in. This is because sleeping on your stomach usually means you’re sleeping with your head turned to one side in addition to keeping your spine out of its neutral position. Sleeping this way also puts pressure on your stomach and the joints in that area. This can cause numbness, tingling, aches, and even irritated nerves.

However, the good news is that this position helps to prevent snoring. So if sleeping this way is necessary for you, sleep with two pillows stacked on top of each other so that you can breathe while keeping your neck flat, not turned to one side.

If you have any additional questions about how your sleeping position can be affecting your pain, click here to schedule an appointment with the experts at Alliance Spine and Pain.

Woman belly with hot water bottle in bed, wondering about Pain Management for Women.

Pain Management for Women: How to Listen to Your Bodies

Women experience plenty of pain during their day to day lives. Whether you’re having horrible cramps with your monthly cycle or bad side pain thanks to uterine fibroids, there are multiple, natural medical conditions that are common for women. Not to mention childbirth!

That’s why it’s extremely vital women have the best pain management practices in mind when it comes to living their best, healthiest lives. To help make that goal as easy as possible for you, the experts at Alliance Spine and Pain Center are here to provide their best tips and tricks for the pain management for women.

Tell the Difference Between Normalcy and Abnormal

Because women are so used to experiencing pain, and so much of it can be tributed to their menstrual cycles, it’s easy to think the side pain or cramps you’re experiencing is normal. It’s even easier to think that way as it can be a challenge for certain women to open up about their symptoms and experiences, whether it’s to their friends or their doctors. However, some symptoms that are often commonly associated with periods can be a sign that something abnormal is happening to your body.

What may seem normal to you could actually be a medical condition rising up. In order to tell the difference, it’s vital for women to pay attention to their bodies and keep track of their symptoms. To do so, consider downloading an app to help you watch your menstrual cycles and symptoms, write down anytime you have pain and fully describe your feelings, and create a medical journal to write down all your symptoms no matter what it is, both physical and mental. Not only will this help you uncover patterns, but it will also help your doctors exponentially when you bring your findings to them.

Have a Medical Plan in Place

The minute you start to have any new pains or symptoms that you’re not used to, it’s always better to be safe than sorry. That’s why you should always plan to head to your doctor and let them know what’s happening if something new happens to your body. You could visit your general physician or your OBGYN. Wherever you go, the physician you met with will be able to let you know if what you’re experiencing is normal or needs more attention.

Having this medical plan in place will help you remain ahead of any serious medical conditions. Usually, the earlier the diagnosis, the better for treatments and management systems.

Plus, your medical professionals will be able to provide a trusted plan to manage any pain you may have. For instance, if you’re period pains are extra bad, your doctor might prescribe to you a type of birth control that can assist in making that pain more manageable.

At-Home Tools and Tricks

If you discover that your pain and symptoms are abnormal and need attention after you visit your doctor, there are several at-home tricks you can perform to give provide as much comfort as possible to yourself.

Some of our favorite at-home remedies include applying ice packs, indulging in warm baths, using heating pads, and investing in massages. Herbal teas, participating in favorite hobbies to distract yourself, and communicating with your loved ones also work well.

However, feel free to experiment with any of the other pain remedies you can find. You’ll be able to uncover thousands of options through a simple Google search.

Again, we recommend visiting your trusted medical professionals before committing to any of these DIY tactics. If you’re struggling to find the right person to confide in, click here to schedule an appointment with our talented pain management specialists.

If you have any more questions about pain management for women, reach out to the experts at Alliance Spine and Pain Center!

Two black friends working out together, discussing how to avoid pain before workouts.

How to Avoid Pain Before Workouts

If you’ve ever worked out before, or even just done something physically strenuous, then you know that sometimes the next day your body feels worse for wear. It hurts to move, your muscles ache, and, sometimes, there is pain that might be a bit more serious. It could be you went a little too hard on the run or on the weights you were using, and the pain follows you around for weeks after.

There are habits you should be before, during, and after working out that will keep the pain away so you can stay on top of your game. To learn how to avoid pan before workouts from the experts at Alliance Spine and Pain, keep reading below.

What to do Before and During Workouts

  • Warm up. Make sure to properly warm up. Do some small movements, like spinning your arms in circles, or walk for a few minutes before beginning your exercise. Depending on what you’re doing for the day, there are certain static and dynamic warm ups you need to perform. Do some research to figure out your best warm up plan.
  • Stretch. In the same vein of thought, whatever muscles you use should be stretched out properly before you begin to work them. Take the time to do your favorite stretches before you hop on your equipment.
  • Hydrate. If you stay properly hydrated, you can successfully prevent cramping and inflammation of your muscles, which prevents muscle soreness.
  • Research the correct form. If you’re going to be doing some difficult weight lifting or long physical activity, make sure you do plenty of research beforehand on the correct form. It can make a world of a difference to your muscles and prevention of injury if you use the correct form while running or while deadlifting.

What to do After Workouts

  • Cool down. Just like it’s vital to warm up before exercising, it’s also super important to cool down. After you’ve finished lifting weights or running, consider walking for a few minutes or cycling to let your muscles relax.
  • Roll it out. Using foam rollers to roll out your muscles reduces soreness and also help strengthen your body for future workouts by relieving the tension in your muscle’s connective tissue. All you need to do is spend about 10 to 15 minutes after your workout using the tool, and you’ll be good to go.
  • Give yourself a massage. If you don’t have a foam roller, you can always self massage to help loosen the tension and get your muscles feeling back to their normal selves.
  • Apply heat or cold directly to the source. If you’re experiencing severe pain from sore muscles, grab a heat pack or some ice to apply directly to your muscles. This will help alleviate the pain quickly.
  • Ice bath. Not afraid of cold water and really afraid of sore muscles? Jump in an ice bath. It’ll be a pain to create in your own home and it probably won’t be much fun, but it will give your muscles a fighting chance to not be sore after a grueling workout.
  • Warm bath. If the idea of an ice bath sounds horrible and you already have sore muscles, go for the opposite and climb into a nice warm bath. The steaming water will relax your tight muscles and also help to promote blood flow.
  • Eat some pineapple or cherries. This one may sound a bit weird, but it’s been scientifically proven that the chemical makeup of pineapple and cherries can reduce inflammation and prevent sore muscles. So, if your sore muscles are killing you, always keep some of these fruit around.

If you regularly experience severe pain after working out, click here to contact the expert pain management specialists at Alliance Spine and Pain. We can assist in ensuring that your workouts are as good for your pain as they are for your body and continue to teach you how to avoid pain before workouts.

A child and mother packing her backpack, thinking about Backpacks Affect Your Children’s Spine Health.

How Backpacks Affect Your Children’s Spine Health

If your children are heading back to school this season, then chances are they have a backpack to use throughout the year. While these bags are essential for most students, the way your children use them could be harmful for their physical health.

Keep reading below to learn from the experts at Alliance Spine and Pain about how backpacks affect your children’s spine health.

What Backpacks Can Do your Children’s Spines

If your kids are shouldering a lot of weight from their backpacks, here are the potential effects it can have on their backs and spines:

  • Lower back pain
  • Muscle strain
  • Irritation on the spine joints and rib cage
  • Distortion of the curves in the middle and lower spine
  • Poor posture
  • Loss of balance
  • Increase in falls
  • Muscle spasms

Overall, improper use of backpacks today can lead to long-term negative effects in the future. To prevent that from happening to your children, use these guidelines for backpacks.

Things to Consider When Using a Backpack

  • The American Academy of Pediatrics recommends that a child’s backpack weigh no more than 10 to 20 percent of a child’s weight, but encourage keeping it closer to 10 percent.
  • Encourage your children to wear both straps at all times.
  • Adjust the straps on their backpacks so that it sits high on their backs. Also, make sure the straps are comfortable on their shoulders.
  • Their book bag should not extend past their waist. It should be an inch or more above their hips.
  • Their backpacks should not sway side to side when they walk.
  • Ask your kids to use the chest strap or waist strap if their packs have one.
  • If your children have to carry a lot in their bags, get them to to lighten the load by carrying their items in their arms.
  • The best kind of bags are rolling backpacks. These options don’t have the negative side-effects listed above.

If you have any more questions about how backpacks affect your children’s spine health, contact Alliance and Spine Health to speak with our specialists.

Children holding hands and running down aisle of a school, getting back to school prep help.

Back to School Prep Help from the Experts at Alliance Spine and Pain

Getting kids ready to start the school year involves more than buying school supplies and shopping for new clothes. There are many things you can do to help ensure your kids are prepared for a healthy and productive school year. 

The following three tips are a great start for back to school prep help.

Get vaccinated

You, your partner, and your children should all get vaccinated as early as possible in the school year.  Talk to your children’s health care provider and your doctor to find out which ones are recommended. Consider getting the flu vaccine, too. 

The U.S. Centers for Disease Control and Prevention recommends an annual flu vaccine for everyone 6 months of age and older.

Teach good hygiene habits

Kids don’t always listen when parents tell them to wash their hands before eating, after using the bathroom, or when they come inside from playing. But it’s a message worth repeating — hand washing is by far the best way to prevent germs from spreading and to keep kids from getting sick and from bringing germs home. 

You should also instruct them not to share food or drinks with other kids, as this is another easy way germs are transferred.

Set bedtimes

It’s essential for kids (and adults!) to get a healthy amount of sleep each night to stay focused throughout the day. Although sleep requirements vary somewhat among individuals, most adults need about eight hours of sleep each night, and children and adolescents typically need more than eight hours. 

To get your kids ready to wake up earlier for school, consider making their bedtimes a little earlier each night for a week or two before school starts. Sticking to a routine is important too, so try to not let weekends become late-night free-for-alls.

Following these easy tips along with other common sense approaches will help your children enjoy a safe and healthy school year. If you have any questions about pain management for your children and this school year or other back to school prep help, click here to schedule an appointment with the experts at Alliance Spine and Pain