Back stretches for OR and standing??

[Counterpointer]

Hi SDN-
After standing anywhere (particularly OR) for too long I start to get a "misaligned" feeling in my thoracic spine. It would probably be resolved by having someone "crack" my spine. Does anyone know a way to accomplish this on my own and/or prevent it?

I often do a seated "twist" to help relieve pressure on the lumbro-sacral areas, but I don't know a way to fix my upper back.

I'm just wondering what people have discovered to keep their back (upper or lower) feeling good on these long days?

Are there any "OR stretches" or something that people learn about 4th year/residency?

Any help would be greatly appreciated!

---

Members don't see this ad.

 

[Moity21]

Rotate while flexing or extending you back. You'll have more control in directing the force to different levels by altering the degree of flexion/extension. (Only good for around T7 and lower)

 

[Counterpointer]

Good advice..thanks...

Anyone know that spinal manipulation where someone hugs you from behind while you have your arms crossed? Is there any way to accomplish the same thing by yourself? I feel like that maneuver is exactly what I need.

FWIW...I used to see a chiropractor who would often elicit impressive sounds from pressing around T-7 or so. I think the "hug" compression would do the same.

 

[Blade28]

Your upper back hurts more than your lower back/hips/knees/feet?

That's a little unusual. No history of any prior injuries, right?

 

[Tired]

Your upper back hurts more than your lower back/hips/knees/feet?

That's a little unusual. No history of any prior injuries, right?

My rhomboids are frequently jacked up because I'm taller than a lot of the attendings I operate with. I end up bending with my thoracic spine while I operate. It sucks.

 

[Miami_med]

Most of the pain that I feel after a long OR case is also in my thoracic spine. I think that it just has to do with where you bend at the table. There's also a direct correlation between the exact location of the pain and the awkward angle from which I am retracting around the two people scrubbed ahead of me.

 

[Counterpointer]

Well....to give a complete picture....

I'm slightly obese so I have some weight pulling my spine forward. Because of that I have a mild kyphosis, and if I'm not watching my posture it can become a "worse" kyphosis. I'm in much better shape than I was previously but still have a way to go.

My low-back is fine unless I pull a muscle, which I have occasionally done while trying to stretch my thoracic spine (as per this thread...)

 

[Blade28]

Ah...well sometimes my neck hurts from wearing loupes for long cases (and having to frequently "look over" them).

 

[montessori2md]

Get your head down and your bottom up 😀

Yoga:

Cat
Cow
Downward Dog

Google pictures and directions.

I feel you, that's exactly where I get out of whack when my asthma has been acting up (I think it's something about the position I sleep in when I'm not breathing 100%?), and if I don't feel like getting adjusted, the trick that works best is a hot shower and being upside down. Your upper body weight (hanging down) will help stretch your spine out, and after the hot shower, your muscles will be relaxed enough to let it.

It's not as good as an adjustment, though.

 

[Counterpointer]

Yeah....I've gone back to using one of those large gym balls and curving backwards on it. I keep my feet planted and slowly reach back until my hands are planted. It feels good. But, obviously I can't do this in the call room. http://img.studentdoctor.net/images/smilies/smile.gif

Sometimes I can twist my pelvis (the way my Chiropractor would adjust my sacrum), and the process of twisting also releases my thoracic spine areas. But not always. And you really have to be careful not to force anything.

 

[domer621]

Wearing Dasko Professionals has helped with my back pain.

 

[DOctorJay]

go find a DO med student and ask for a "full Nelson" - extremely difficult to correct your upper thoracics on your own

 

[Meatwad]

Anyone here have scoliosis and find it to cause them more pain (hard to judge, I guess you can measure it by how much you complain) compared to fellow students?

 

[Purifyer]

must suck to have scoliosis and want to operate/ hang around OT as a medstudent

I work out and do lumbar back exercises (dont know the name of the exercise, basically lying prone on a half bench, then flexing at hips (passively) so that I am an L shape with my head pointing towards the ground with my body parallel to ground, then extend to rigid prone position (ie. using my lumbar.. muscles to actively... become.. straight..) holding weights to my chest

I think it helps

im post call, excuse the rambling incoherence haha.

 

[Counterpointer]

Just as a quick update....
I got some Dansko Profs and have been noticing much less back pain since wearing them. Granted, my feet are still getting used to them, but in the meantime my back and hips are thanking me.

 

[domer621]

Just as a quick update....
I got some Dansko Profs and have been noticing much less back pain since wearing them. Granted, my feet are still getting used to them, but in the meantime my back and hips are thanking me.

👍 Glad you like them.

An OMFS resident recommended them to me, and I love them! They also make you like 2" taller. 😉