Dr. Richard V. Condor

Listen to your body! 🚨

If you notice pain, swelling, or limited movement, don't ignore it. Seek medical help for persistent or severe symptoms, and prioritize rest. Your health matters! 💪

Let's bust a myth, part 3! 💥

Stretching boosts flexibility, reduces muscle tension, and supports spine health, keeping back pain at bay. Make stretching a daily habit for a happier, healthier spine! It promotes proper alignment of the spine and joints, reducing the risk of strain and injury during daily activities and exercise! 🌟

Let's bust a myth, part 2! 💥

Prolonged slouching harms spinal health and overall well-being.

When you slouch, it strains the spine, especially the lower back and neck, leading to imbalances and discomfort over time. Poor posture can even affect breathing and digestion. To keep your spine healthy, practice good posture, and include stretching and strengthening exercises in your routine.🌟

Let's bust a myth! 💥

Back pain isn't just for older adults. It can affect anyone, regardless of age. Factors like poor posture, sitting too long, excessive screen time, and lack of activity can lead to discomfort. Plus, sports injuries are common among young people, causing muscle, ligament, and bone issues in the spine. Stay tuned for more myth-busting facts about spine health!

Energize your workday with these quick office desk stretches. 💻
Your joints will thank you for the midday boost! 🤸‍♂️

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Embrace the power of your backbone! 🌟

Strength in every vertebra! 🏋️‍♀️ Incorporate these equipment free spine-strengthening exercises into your routine to build a resilient and healthy back.

Knee-to-chest stretch
A. Using both hands, pull up one knee and press it toward your chest
B. Tighten the muscles in your belly and press your spine to the floor. Hold for five seconds. Return to the starting position and repeat with the other leg
C. Go back to the starting position. Then repeat with both legs at the same time
D. Repeat each stretch 2 to 3 times.

Lower back rotational stretch
Lie on your back with your knees bent and your feet flat on the floor
A. Keep your shoulders firmly on the floor, and slowly roll your bent knees to one side
B. Hold for 5 to 10 seconds. Slowly go back to the starting position
C. Repeat on the other side
D. Repeat each stretch 2 to 3 times.

Shoulder blade squeeze
Sit on an armless chair or on a stool
A. While sitting up straight, pull your shoulder blades together
B. Hold for five seconds and then relax



Source: Mayo Clinic

Your spine is the backbone of your body, quite literally! 💖
As your orthopedic expert, I'm here to share some love for your spine with valuable tips to keep it strong and healthy.

Now that we've unraveled the mysteries behind back pain, let's shift our focus to the foundation of a healthy spine – good posture! Posture matters, and we've got some easy tips to keep your spine delighted. Share your favorite posture tip in the comments below! 🌟🚶‍♂️🪑

Mind Your Screen Level:
Adjust your computer monitor or screen to eye level. This helps keep your head in a neutral position, reducing strain on your neck and upper back.

Sit Back in Your Chair:
Sit all the way back in your chair with your back supported. Use a chair with good lumbar support, or place a cushion behind your lower back to maintain the natural curve of your spine.

Keep Feet Flat on the Floor:
Ensure that your feet are flat on the floor when sitting. Your knees should be at or slightly below the level of your hips, promoting a comfortable and supportive sitting position.

Take Micro Breaks:
Stand up and stretch for a few minutes every hour, especially if you have a desk job. Simple stretches, such as reaching overhead or rolling your shoulders, can help prevent stiffness.

Balance When Standing:
When standing, distribute your weight evenly on both feet. Avoid locking your knees, and engage your core muscles to maintain a stable and aligned posture.

Let's tackle the culprits behind back pain! Discover common causes and empower yourself with preventive measures for a pain-free spine. 🚫🤕

Take control of your spine health? Book a consultation today, and let's work together to kick back pain to the curb! Your pain-free journey starts here!

Ever wondered about the intricate design of your spine? Dive into the basics with me. Understanding your spine is the first step to loving it!

Cervical Spine (Neck): The cervical spine is located in the neck region and consists of seven vertebrae, labeled C1 to C7. These vertebrae are responsible for supporting the head and facilitating a wide range of motion for the neck.

Thoracic Spine (Upper Back): Below the cervical spine is the thoracic spine, which encompasses the upper and mid-back. It consists of twelve vertebrae labeled T1 to T12. The thoracic vertebrae are connected to the ribs and play a role in protecting the organs in the chest.

Lumbar Spine (Lower Back): The lumbar spine is located in the lower back and is made up of five vertebrae labeled L1 to L5. These vertebrae bear a significant amount of body weight and provide stability for activities like standing, walking, and lifting.

Sacrum: The sacrum is a triangular-shaped bone located at the base of the spine. It is formed by the fusion of five vertebrae and connects the spine to the pelvic bones.

Coccyx (Tailbone): The coccyx is the small, triangular bone at the very bottom of the spine. It is formed by the fusion of four vertebrae and serves as an attachment point for muscles and ligaments.

Understanding the basic sections of the spine is fundamental to appreciating its role in maintaining posture, facilitating movement, and protecting the nervous system.

Got questions? Feel free to comment or DM me. 💙🦴

Here's to a stronger, healthier, and more active you in 2024! 🌟
The second month of the year has just begun—how is your New Year's resolution for a healthier you coming along?

Let's make spine health a priority this year. 💪

I've just reached 2K followers! Thank you for continuing support. I could never have made it without each one of you. 🙏🤗🎉

Take a moment for yourself and stretch it out with our quick desk stretch routine. ⏰ Your body deserves a break too! ✨

You can send messages to whatsApp.

Prevent back & neck pain by doing these exercises regularly.

Dr. Richard V. Condor, MD, FPOA, FPSS, FPCS
Orthopedic Spine Surgeon

+63 995 953 7978 (Joy-Secretary)

LUMBAR LAMINECTOMY POST-OPERATIVE INSTRUCTIONS:

7-10 Days Post-Op Check Up

INCISION

You may shower and let the warm water run over the incision. If there is drainage, a dry gauze dressing may be applied.
Do not apply any type of medication or ointment to your incision. This includes: cream, Neosporin, or peroxide.

Report any persistent or pus-like drainage, an increase in swelling, an increase in redness around the incision, and/or persistent temperature greater than 38 degrees.

PAIN

You may experience significant pain and spasm in your back or legs. This is very common and is to be expected after surgery. Tramadol, hot showers, heat packs or ice packs can help settle this down. Frequency and duration of these episodes should decrease with time. Pain on moving from bed to chair or standing position will steadily improve.
You may take over-the-counter medications (NSAIDs such as Advil, Motrin, Ibuprofen or Aleve) as needed, following the instructions on the bottle. Tylenol (Acetaminophen) can be used when you no longer require narcotic medications.
You have been given strong pain medication. If it does not appear to be working, taking more will not help and can be very dangerous. Call the office if you are having trouble with pain management.(+63 995 953 7978)

ACTIVITY

You may drive 5 days after your lumbar surgery, as tolerated. Start by driving short distances first (15 mins) and see how you do. Do not drive while taking narcotic pain medication.
In general, if activity increases discomfort, do not do it.
Walk as much as you comfortably can.
Do not lift anything greater than 10 pounds.
Dr. Condor, will discuss additional activities you can partake in at your next office visit. (3 weeks after surgery).
Do not sit, stand, or ride in a car for long periods of time (>15 mins) without getting up to walk.

FOLLOW UP

You will schedule a follow up appointment with Dr. Condor around 3 weeks from this appointment. At this appointment Dr. Condor, will discuss his surgical findings and your continued plan of care.

After 1-Month Post-Op- Check Up

INCISION

You may use scar cream starting at 6 weeks - Mederma can be purchased over the counter. (DO NOT start prior to 6 weeks because it can open the incision)

PAIN

You may experience pain and spasm in your back or legs. Tramadol, hot showers, heat packs or ice packs can help settle this down. Frequency and duration of these episodes should decrease with time.
Pain on moving from bed to chair or standing position will steadily improve.
You may take over-the-counter medications (NSAIDs such as Advil, Motrin, Ibuprofen or Aleve) as needed, following the instructions on the bottle. Tylenol (Acetaminophen) can be used when you no longer require narcotic medications.
Call the office if you are having problems with pain management.

ACTIVITY

In general, if activity increases discomfort, do not do it.
Walk as much as you comfortably can.
Gradually start to increase activities. In general, you should be able to resume activities that you participated in prior to surgery at 12 weeks from your surgery date.

FOLLOW UP

As determined by Dr. Condor, usually no further follow-ups are needed, after 3 months.
If you wish to complete physical therapy, we generally recommend starting at 6-8 weeks post surgery.
There is no need for follow up MRIs.

Spending Too Much Time With Your Head Tilted Forward:

It’s not just texting; it could be browsing, reading, or playing games. When you’re in this position, the weight of your head puts extra stress on your neck, leading to pain or discomfort.

Wishing you all a Merry Christmas filled with love, laughter and beautiful moments shared with family and friends.

Merry Christmas everyone!!! Hope you are all in good health and pain free!!!

Preventing Holiday back pain.

Follow these steps to help protect your back and prevent back pain:

Do back-strengthening and stretching exercises at least 2 days a week.

Stand and sit up straight.

Avoid heavy lifting. If you do lift something heavy, bend your knees and keep your back straight. This way, your leg muscles will do most of the work.

Get active and eat a balanced diet. Being overweight can strain your back.

Getting active and eating healthy can help you stay at a healthy weight.

Merry Christmas one and all!!!

Season's greetings! 🎄 Our clinic is closed for the holidays to recharge and celebrate. Wishing you a joyful and healthy holiday season!
See you on January 8th! 🌟

Your back deserves the care! Remember to mind your posture during those festive moments of sitting. Your back will thank you! 🌟