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.

Can Chronic Pain Cause Nightmares?

/ Thomas Cohn, MD

nightmareYour chronic pain condition can feel like a real-life nightmare, but could the physical condition actually increase your risk of having bad dreams at night? According to a recent study, there appears to be a strong correlation between chronic pain and bad dreams. So if we want to put an end to these nightmares, we may need to get serious about treating chronic pain.

Chronic Pain And Bad Dreams

As you might imagine, it’s not easy to thoroughly study bad dreams and the processes that go into why a person has a nightmare. With that being said, bad dreams have typically been associated with:

  • Stress
  • Anxiety
  • Depression
  • Psychiatric and Emotional Disorders

Some of the side effects associated with a chronic pain condition are, as you might have guessed, stress, anxiety, depression and psychiatric and emotional disorders. In other words, the same emotions that you may be feeling because of your chronic pain condition could put you at a heightened risk for bad dreams.

To test that hypothesis, researchers took a look at the frequency of self-reported bad dreams between two patient groups. One group had chronic musculoskeletal pain, while the control group did not. Over the course of one month, 44 percent of the 191 participants in the pain group reported bad dreams compared to 7.3 percent of the 191 participants in the control group.

That’s not to say that you’ll never have a bad dream again if you take care of your chronic pain condition, but for many chronic pain sufferers, their condition is the biggest source of stress and anxiety in their life, and these sensations can manifest in the form of a bad dream. Working to correct the pain condition or simply educate yourself about the best practices for controlling pain can go a long way in reducing these negative emotions that can contribute to bad dreams.

So while bad dreams are probably pretty low on your list of reasons why you want to put an end to your chronic pain condition, the fact of the matter is that nightmares aren’t an enjoyable experience and they can compound already heightened feelings of stress and anxiety. If you work with a pain management specialist to help alleviate or reduce your chronic pain condition, there’s a good chance your bad dreams will also become less frequent. Even if you can’t fully rid yourself of pain, staying educated and working to control the modifiable factors can put you in a better head space and help reduce the affects of your chronic pain condition, including the frequency of bad dreams.

So if you’re constantly worried, anxious or depressed in part because of your chronic pain condition, let Dr. Cohn and his team find a solution for your mental and physical health.

Five Red Flags That You Should See A Neck Pain Specialist

/ Thomas Cohn, MD

pain neckNeck pain can be, well, a real pain in the neck! But how do you know if your neck pain is serious or something that will go away on its own with a little rest? In today’s blog, we take a closer look at five red flags that suggest you should see a neck pain specialist for your neck discomfort.

Neck Pain Red Flags

If you’re experiencing any of the following sensations, or any of the following statements are true, it’s time that you connect with a neck pain specialist like Dr. Cohn to get to the bottom of your pain and start a treatment regimen.

1. Severe Pain – The most obvious sign that you need to seek professional help for your neck pain is if it is severe in nature. If movements bring crippling pain, or you’re in constant pain throughout the day because of your neck, don’t delay. Set up an appointment with a pain management specialist right away.

2. Limited Range Of Motion – You may not have severe pain, but if your neck discomfort is limiting your ability to turn your neck in different directions, you’re avoiding certain movements because you know they will hurt, or you’ve lost your normal range of motion because of your pain, it’s a sign that you need medical intervention. Contact a back and neck specialist to help restore this lost flexibility.

3. Inhibited Gait Or Balance – You might be amazed to learn how much your neck affects your ability to walk normally and maintain your balance. If a shifted cervical disc is pinching a spinal nerve, you may find it hard to walk normally or keep your balance. If you’re walking differently because of neck pain, or you’re finding it harder to keep your balance, sync up with a pain management specialist.

4. Extremity Discomfort or Numbness – Your spinal nerves travel down your body and to your arms and legs, so if a nerve is damaged in the neck region, it can lead to symptoms in your arms and legs. If your hands are going numb when you’re seated or there is a shooting pain down your leg when you walk, have a pain specialist find the source of the nerve impingement and work to correct it.

5. Your Quality Of Life/Independence Is Decreasing – Finally, if you find that you’re not doing all the activities that you once loved because of your neck pain, or your discomfort is restricting your independence, it’s a clear sign that you need medical assistance. Don’t let neck pain dictate your life. Treat the problem head on, regain your independence and achieve that higher quality of life that you deserve.

For more information, or for help with your neck pain, reach out to Dr. Cohn’s office today.