Avoiding Common Chronic Pain Triggers This Thanksgiving

/ Thomas Cohn, MD

thanksgiving chronic painChronic pain rarely takes a holiday, and in fact, holidays can oftentimes bring our chronic pain conditions to the surface. That’s why so many chronic pain patients dread the holidays, especially one like Thanksgiving that can throw a lot of triggers your way. However, if you are aware of these triggers and do what you can to avoid them, we’re confident that you’ll be able to have a more enjoyable holiday. In today’s blog, we share some tips on how to avoid some common chronic pain triggers this Thanksgiving.

Thanksgiving Chronic Pain Triggers

If any of these can cause your chronic pain to flare up, be proactive and take some steps to help avoid them.

Lack of Quality Sleep – Lack of quality sleep is a common trigger for patients with chronic pain. Sleep is a restorative process that rids our bodies of waste products and calms inflammation. If your body can’t effectively do this, a flareup may follow. There are a number of potential hazards to quality sleep around the holidays, so be aware of these triggers and make it a point to try to get quality sleep. Don’t stay up way past your bedtime with family and friends, don’t drink caffeinated beverages late in the evening, limit your alcohol intake and try to make your sleeping environment as conducive to quality and uninterrupted sleep as possible.

Unhealthy Foods – You may be looking forward to the Thanksgiving meal, but that can come back to haunt you if you’re not careful. High fat and carbohydrate-dense foods can trigger inflammation and lead to a chronic pain flareup, as can alcohol and caffeinated beverages. Even overeating can leave you feeling lethargic and without energy to move, and we all know that movement helps to fight back against chronic pain conditions. Slow your eating pace, grab some healthy options and wash it down with water.

Extended Travel – Another common chronic pain trigger is extended time in the same position. If you’re going to be in a car or on a plane for an extended period of time, your body can get stiff, muscles can spasm and chronic pain can set in. Stretch before you get in the vehicle and move around when possible at gas stations or when you’re free to move about the cabin. This will help improve circulation and keep healthy blood pumping to all areas of your body. Drink plenty of water along the way to stay hydrated, and leave a little early so that those pit stops to stretch and move don’t make you late.

Hours On Your Feet – If you’re hosting Thanksgiving, prepping sides or just helping with cleanup afterwards, all that time standing can lead to a flareup. Don’t try to do everything yourself, and when a task lends itself to sitting down, pull up a chair. You can dice potatoes or prepare gravy while sitting down, so take advantage of time when you can be off your feet. Don’t be afraid to wear supportive shoes while you’re cooking or cleaning either, and that will help take some of the stress of the hardwood floor off your feet.

Keep these aspects of Thanksgiving in mind and work to stay ahead of a flareup over the upcoming holiday stretch. And if you want a physician to assist with your chronic pain condition, reach out to Dr. Cohn and his team today.

Giving Thanks For Your Chronic Pain Condition

/ Thomas Cohn, MD

giving thanksYour chronic pain condition probably isn’t your favorite thing in the world. It can be annoying, frustrating and downright painful, but it’s not all bad. We learn a lot about ourselves through adversity, and few things provide more of a daily challenge than your chronic pain condition.

So in the spirit of Thanksgiving and giving thanks, we thought we’d showcase some of the ways in which, in a sense, you should be thankful for your chronic pain condition because it’s made you the person you are today.

Being Thankful For What Chronic Pain Has Made You

If you’re dealing with chronic pain on a regular basis, odds are you have some of these traits and characteristics.

1. Resilience – You don’t let chronic pain get you down. You need to be resilient in the face of chronic pain if you hope to overcome it or string together more good days than bad. You might get knocked down, but you don’t stay down for long.

2. Strength – You may not feel very strong on some days, but don’t sell yourself short. It takes an immense amount of strength to live and thrive if you’re dealing with chronic pain. You are stronger than you realize, and you probably owe some of that strength to your battle with chronic pain.

3. Appreciation – Not only are the vast majority of our chronic pain patients extremely appreciative of the treatments we work to provide them with, chronic pain patients also tend to be more appreciative in everyday life. They don’t take a single day for granted, and they appreciate the little things in life. Dealing with chronic pain can help put life in perspective and allow us to appreciate what really matters.

4. Bravery – You also have to be brave in the face of a chronic pain condition. It’s not always going to be easy, so you’ll have to confront the issue head on, and that takes bravery. Like strength, you’re probably more brave than you realize, and you owe some of that to how you approach your chronic pain condition.

5. Empathy – Empathy is a wonderful personality trait, and chronic pain patients tend to be way better at empathizing with others than the general public. That’s because chronic pain patients are often battling invisible illnesses or dealing with non-obvious injuries. When others are in pain or are sad, it’s easier for chronic pain patients to put themselves in the shoes of others, because they know what it’s like to feel sad, isolated or like they are going through something that others can’t understand. Chronic pain has certainly made you a more empathetic person.

These are just five reasons why you should be partially thankful for your chronic pain condition, because it’s help mold you into the incredible person you are today. And if you need help with your chronic pain condition, each out to Dr. Cohn’s office today.

Tips For Exercising If You Have Chronic Pain

/ Thomas Cohn, MD

chronic pain exerciseExercise isn’t always something we look forward to, and that sentiment is especially true if you are dealing with a chronic pain condition. That being said, exercise is typically one of the best things you can do to control and alleviate symptoms associated with your chronic pain condition, so it’s imperative that you make time for exercise on a regular basis. We know this isn’t easy to do if you’re bothered by a chronic pain condition, which is why we wanted to put some tips together to make it less of a battle. Below, we share some tips for getting regular exercise if you have a chronic pain condition.

Exercising With Chronic Pain

There are a number of tips on this list that can make it a little easier to get regular exercise if you have chronic pain, but we understand that they may sometimes come off as something that is easier said than done. With that in mind, we’re also going to share some tips for making these tips easier to follow! Here’s how you can strive to get regular exercise in the face of chronic pain.

Carve Out Time – One of the obstacles that everyone faces when trying to exercise is when to fit it into their daily schedule. Time doesn’t typically just magically appear, you have to make time for exercise. Recognize when symptoms are typically at their mildest and make it a point to dedicate some of that time to exercise. If that means waking up a little earlier or doing your exercise before you sit down for dinner, evaluate your schedule, figure out what time works best for you, and stick to that schedule.

Work It Into Your Daily Routine – If carving out 45 minutes to exercise regularly is proving difficult, look for other ways to incorporate exercise into your daily routine. Take the stairs at work, bike to the office, take your dog for a second walk or schedule a weekly walk with a friend or family member. Activity is great for the body, even if it’s not in the form of concentrated exercise.

Find Exercises You Enjoy – Find an exercise routine you enjoy, or at minimum, find one you don’t dread. If running isn’t your thing, find another way to exercise. Swimming or cycling are two lower-impact forms of exercise that can provide you with numerous aerobic benefits. Everyone is different, so strive to find an exercise routine that speaks to you.

Low Impact Non-Traditional Exercises – Similarly, you can pursue non-traditional exercises as a way of staying active, especially if you’re dealing with joint pain that could be affected by higher-impact workouts. Activities like yoga or Tai Chi work on improving flexibility and cardiovascular health, which is very important if you’re dealing with a chronic pain condition.

Partner Up – Finally, exercise can seem less taxing if you do it alongside a friend or family member. Ask a friend if they would be interested in doing hot yoga with you on a weekly basis, or walk with a co-worker during your lunch break. Having a buddy to hold you accountable and carry a conversation during exercise can help you follow through and make it seem like less of a chore.

For more tips on exercising if you have chronic pain, or for help with your pain condition, reach out to Dr. Cohn’s office today.

The Prevalence Of Chronic Pain Between Different Age Groups

/ Thomas Cohn, MD

pain ageChronic pain is an issue that affects millions of Americans each year, and it can affect everyone in different ways. One factor that can impact how a chronic pain impacts a person is their age. But how does chronic pain affect different groups based on their age, and what can that tell us about the best ways to treat it? We answer those questions and more in today’s blog on chronic pain between different age groups.

Chronic Pain And Your Age

Recent data released by the Centers for Disease Control and Prevention decided to take a closer look at the prevalence of chronic pain among different age groups. Although chronic pain affects children, the data only looked at chronic pain in individuals over the age of 18. Researchers not only looked at the prevalence of chronic pain, which is categorized as having pain “most days” or “every day” over the last three months, but also whether or not the pain was considered “high impact,” in that it prevented people from doing certain work or lifestyle activities.

Overall, 20.4 percent of American adults say they’re living with chronic pain, with 7.4 percent saying their pain is high impact. Here’s a look at how each age group fared:

18-29 – Of the groups polled, this is the group that is least affected by chronic pain, with 8.5 percent of responders saying they have chronic pain, and 2.2 percent saying it’s strong enough to limit their daily activities. This group does not have as much wear and tear on their body, which means they are at a lower risk for chronic pain compared to older groups, but those with chronic pain face the added challenge of “invisible” pain, as others their age my not be able to empathize with their situation as easily.

30-44 – There is a noticable uptick in chronic pain in this age group, with 14.6 percent of respondents experiencing chronic pain, and a two-fold increase in the amount with high impact chronic pain (4.4 percent). Chronic pain in this group tends to be the result of a physical injury that never correctly or fully healed, or worsened by an unaddressed psychological issue, like anxiety or depression.

45-64 – Once you hit this age range, you’re actually above average for chronic pain onset compared to the average person, as 25.8 percent of respondents in this group said they experience chronic pain on a regular basis, above the 20.4 percent average among adults. Of those with chronic pain, 10.3 percent have high impact chronic pain. Treatment is important for all groups, but it’s especially important to work to find solutions if you develop chronic pain at this age range because you have a better chance of successfully treating it as opposed to letting it linger until you’re in the final group.

65 and up – This is the group with the highest rate of chronic pain, with 30.8 percent in this demographic experiencing some sort of chronic pain, with 11.8 percent saying it affects their daily activities. Chronic pain can be especially isolating at this age, and treatment isn’t always easy, but patients can fight back by connecting with a pain management specialist and trying certain activities like physical therapy, yoga or swimming to help develop muscles and stay active.

If you’re dealing with chronic pain, no matter your age, it’s important to sync up with a specialist to work to calm or alleviate symptoms. In the greater Twin Cities area, we hope you’ll connect with Dr. Cohn! Give his office a call today at (952) 738-4580.

The Importance Of Overcoming The Fear Of Your Chronic Pain Condition

/ Thomas Cohn, MD

fear chronic painAn aversion to pain is natural, and it’s not uncommon for a person to be afraid of pain, which can be both good and bad. Fearing pain can lead us to make smart decisions to avoid potentially painful activities, but it can also work against us if we’re so afraid of pain that it leads us to make choices that end up compounding pain. It may sound a bit confusing, but let us explain.

If you wake up and are afraid of your pain condition, you may opt to stay in bed and avoid physical activity that could help you break out of your cycle of pain. It can lead you to want to stay in bed, order unhealthy take-out and do nothing positive for your health the whole day. When you let the fear of your chronic pain condition dictate your day, it makes it harder and harder to develop healthy habits that can actually help you overcome your condition. You can work towards improving your condition, or you can make it worse, but you can’t let fear lead you down the wrong path.

Let Fear Fuel You

Instead of letting fear keep you inactive, let it fuel you to make positive changes in your life. Know that if you don’t do anything to help yourself get better, there’s a very good chance that your condition will get worse, so let that knowledge motivate you to make positive changes in your life.

These changes don’t need to take place overnight, either. Strive for a few “wins” each day, and build on them. Go for a one mile walk in the afternoon, have some vegetables for a snack, and do an extra round of your physical therapy exercises. Write down some of the positive things you did for your health each day, and challenge yourself to build on those goals as time goes on. Small steps can lead to big changes over time, you just need to be patient and challenge yourself  to do right by your body.

You don’t need to live in fear of your chronic pain, but it pays to be knowledgeable about how your chronic pain can continue to worsen if you do nothing about it. Other than making some simple changes in your life to be more active and eat healthier, it’s also imperative that you sync up with a pain management specialist like Dr. Cohn. He’ll be able to get to the bottom of your condition, explain what’s going on, and provide you with some direction to keep working towards your ultimate goal of helping you rid yourself of your pain condition.

So while fear of pain can motivate you, don’t let it force you into bad habits that increase your likelihood of future pain. To break out of the cycle and overcome your pain, reach out to Dr. Cohn’s office today.