Preface
Never underestimate the power of a woman. I saw this on a T-shirt once while visiting the College of William and Mary, except that T-shirt also read: The College of Mary and William. Being a young and impressionable woman at the time, I wore that T-shirt until the holes became a bad fashion statement, barely covering the necessary parts. The T-shirt may be gone, but the saying continues to resonate within me. Never underestimate the power of a woman.
Now, as a physician twenty years later, I am conditioned to underestimate the power of being a woman. Very little research is dedicated to studying women’s health. However, a gradual onset of awareness for women’s health issues has taken place over the past two decades. Breast cancer and cervical cancer have become common household topics as the television blares pharmaceutical companies’ wares for treatment. Usually, these commercials air during Oprah or The Today Show. Men get their prostate cancer and erectile dysfunction commercials during the huge array of sporting events. But cancer and erections are not the only subjects that need gender-specific discussion. Let’s talk about the spine.
In the past ten years, I have been a spine care specialist. My practice is filled with women in pain. Sure, I see the occasional male, but the ratio of women to men in spine care practices around the country would make you believe that the male species is rare indeed. If more women have spine pain than men, why isn’t there more research dedicated to the study of women with spine pain?
To answer that question, I remember the look on my husband’s face when I mentioned that I would write a book about spine care for women. His response was, “Is there a difference?” The response was concerning because, like it or not, many leading spine researchers and caregivers are men. Would they have the same puzzled response as my husband? Are women getting generic treatment for their pain? I hope not, because men and women are different. Those differences have lead researchers to focus on the female spine. Those differences should cause clinicians to address the specific needs of women. Spine care needs to be gender-specific.
Being one of those women with chronic low back pain, I know all too well how my female gender influences my pain. I have struggled and sacrificed in order to bring the discomfort under control. The concepts that I would like to present here are derived not only from evidence-based medicine but also from my experiences as a woman with spine pain and as a physician who treats it. Never underestimate what the power of being a woman does to your spine.
Contents
Acknowledgments
Preface
Navigation Page
General Health for Your Spine
- Introduction
- Title IX
- Historical Perspective
- Impact on Spine Pain
- Suffering and Pain
- Reality Check for the Multitasker
- Women as Caretakers
- Healthy Fear
- Smoking
- Convenience Food
- Warrior Syndrome
- Conclusion with Two for You
Cervical Spine Pain
- Introduction
- Whiplash
- Gender Differences
- Vehicle Selection and Set-up
- Chest Out, Ladies
- Breasts
- Conclusion with Two for You
Thoracic Spine Pain
- Introduction
- Slouching and Stiffness
- Thoracic Outlet Syndrome
- Armrests
- Tugging and Shrugging
- Osteoporosis
- Prevention Starts in Childhood
- Bone Health before Medicine
- Conclusion with Two for You
Lumbar Spine Pain
- Introduction
- The Butt
- Base of Support
- Single Leg Balance
- Curves
- The Baby Machine
- Conclusion with Two for You
Triple D’s for Spine Care
- Introduction
- Depressurize
- The Spine
- Pressure Chamber of Life
- Desensitize
- Develop
- Conclusion with Two for You
About the Author
Suggested Reading
Notes
Breasts, Bras and Back Pain in Women
Speaking of health, some women are confused about whether or not wearing a brassiere is necessary for breast health.
Did you know that bras also influence neck pain? The invention of the brassiere arose from corsets. Corsets were thought to be medically necessary because of the fragility of women. Eventually the corset became a fashion statement and a symbol of a woman’s morality. A loose corset symbolized a “loose” woman.
In 1914, Ms. Mary Phelps Jacobs invented the brassiere. Later, Warner Brothers Corset Company bought the bra design.
To this day, bras are a staple item in most women’s wardrobes, but at what cost? Some argue that wearing bras can lead to less healthy breast tissue and possibly breast cancer. The link between bras and breast cancer is controversial, but the link between bras and neck pain is clearly established.
In a study by the North American Spine Society and Maidenform, 59 percent of the women who wear a bra say it causes back, shoulder, or neck pain. Clearly, bras can cause indentations in the shoulders. This process is called shoulder grooving. I commonly observe bra straps pulling women into unnatural postures because the straps are supporting pounds of weight. Not only do the straps pull women into the forward shoulder/head (turtle) posture, but the straps also pull the shoulders down, which tugs on the cervical nerves (see Tugging and Shrugging section).
If your breast weight is supported with the bra straps, you need to get a better fitting bra. A good bra should support the weight of the breasts from below with a support shelf. For those with smaller breasts, a fit specialist in a good lingerie department can help you find a properly fitting bra. In fact, Oprah Winfrey’s website (www.oprah.com) has great tips from a brassiere specialist. If you have challenging breasts, invest in a custom bra (I recommend Maria Monti with www.thehealthybracompany.com). All women should know that the wrong brassiere can lead to neck pain, shoulder pain, or thoracic outlet syndrome (See Thoracic Outlet Syndrome section).
If you cannot avoid shoulder grooving, burn those bad bras and set your girls free.
Desensitize Your Nervous System to Feel Better and Reduce Pain
Nothing likes to be confined or stretched for indefinite periods of time, especially the nerves.
Previously, you read about how brassiere selection and use of armrests can help the nerves feel better and less irritated. Expanding on this concept of nerve sensitivity leads us to a process called sensitization.
Nerves have a certain threshold at which point a stimulus will create a painful signal. As a nerve becomes irritated, the signal threshold lowers to the point that normally nonpainful stimuli such as light touch or stretch will cause pain.
An example of sensitization that most people have experienced is a sunburn. Sunburned skin does not like to be touched for quite a few days until the nerves have a chance to calm down.
We can evaluate the amount of sensitivity in the nervous system by intentionally stretching a nerve. If the nerve causes pain with slight stretch or movement, then that nerve has been sensitized. A sensitized nerve creates painful signals during normal activities such as walking, sitting, or reaching.
Nerves that become irritated with normal movement need to be desensitized. Desensitization is used in psychology to cure phobias, and you can desensitize your nervous system in a similar manner by gradually reintroducing movement.
Desensitization can begin with walks as short as one minute or even by visualizing yourself on a short walk. Over the following weeks, slowly increasing the time spent moving will help you to desensitize your nervous system.
Osteoporosis Prevention Starts in Childhood With Diet of Calcium-rich Foods
Osteoporosis is thought to be a condition that affects older women because they lose up to half of their bone mass after menopause. In reality, women need to think about this condition much earlier—while we are raising our children.
Our peak bone density is reached by the age of thirty-five. The more bone you start with, the less impact the declining bone mass will have on you in your later years. It is like having more money in the bank—a very good thing.
The deposits start in childhood. Poor calcium intake in children leads to low peak bone densities and eventually osteoporosis. The recommended calcium intake in children (4–8 years) is 800 milligrams per day (mg/d). The recommended calcium intake for adolescents (9–18 years) is 1300 mg/d. Wow! That is a lot of chocolate milk.
Mothers are the agents for changing their children’s diet and need to be part of the fight against osteoporosis. Let’s talk about the grocery cart again. Buy juices fortified with calcium, snack cheese, and good old-fashioned milk. If you make calcium accessible, the kids will eat it.
Mothers can also be great role models as the kids follow their lead in eating calcium-rich foods. The calcium needs of women vary depending on the situation. Keep 1200 mg/d in mind for yourself, as that number will not lead you astray. A milligram of calcium now for you and your child is worth a pound of medicine in the future.
Psych-Cat Pain Reading and Overcoming the Fear of Pain

Chill Out and Desensitize Your Nervous System

Relaxin and Estrogen Hormone Replacement Cause Back Pain and Bone Degeneration

Gluteus Maximus – Butts are Women’s Base of Lumbar Support

Large Breasts Contribute to Headaches, Shoulder Pain, and Back Pain

Smoking Causes Back Pain Especially in Women
