Tips For Starting An Exercise Program When Everything Hurts

/ Thomas Cohn, MD

exercise painExercising and chronic pain can be like oil and water. It can be hard to start exercising if you have chronic pain, but there’s a good chance that your chronic pain condition will improve by pursuing an exercise program. But how can you overcome a chronic pain condition and begin a beneficial exercise regimen? In today’s blog, we share some tips for starting an exercise program when your body hurts as a result of a chronic pain condition.

Starting An Exercise Program In Spite Of Chronic Pain

Starting and sticking to an exercise routine that will see you become a healthier version of yourself is never easy, and that’s especially true if you have a chronic pain condition. That said, there are some ways to make it a little easier to exercise despite your chronic pain condition. Here’s how:

Get Creative – When people think of traditional exercise, they oftentimes think of a running program. Running is a great way to build your muscles and challenge your body, but it certainly isn’t the only way to exercise. Get creative when it comes to exercise and pursue an activity that you find enjoyable (or at least bearable). Consider doing some yoga, riding your bike around the city or swimming laps at the local pool.

Develop A Routine – We know that developing a standard routine isn’t always easy when you have to adapt to the challenges of chronic pain, but begin to carve out some regular time for exercise. Perhaps that means waking up a half hour earlier on Mondays and Thursdays, or stopping at the gym on your way home from work a couple days a week. Your body and your brain will slowly start to get used to this routine, which will make it easier to regularly pursue exercise.

Pay Attention To Your Recovery Period – Even if you don’t have a chronic pain condition, odds are you’ll have some soreness and discomfort after exercising. It’s important that you help your body recover after exercise so that this discomfort doesn’t linger. Eat a healthy diet, get up and move, do some light stretching and stay hydrated to make it easier for your body to recover from the rigors of exercise.

Set Attainable Exercise Goals – We’re more likely to keep coming back for more exercise if we set realistic and attainable goals. Don’t plan to exercise 4-5 times a week if you are starting a new program. Slowly begin a new exercise program and gradually push yourself to take on bigger challenges. If you bite off more than you can chew or your goals are too lofty, you can end up sabotaging your own exercise routine. Set challenging but realistic goals.

Work With A Pain Management Specialist – Finally, know that you don’t have to develop and pursue an exercise program while dealing with chronic pain on your own. Dr. Cohn and his team can help you develop an exercise routine tailored to your strengths and current limitations so that it’s easier for you to reach your goals. Chronic pain can be isolating, but you have resources that you can lean on when your pain condition makes daily activities like exercise difficult. Let us help you make is easier to pursue regular exercise in spite of your pain condition.

Exercise has countless benefits for your body, and oftentimes it can really help to lessen symptoms of a chronic pain condition. It won’t be easy to start an exercise program when everything hurts, but we know it will be worth it. For more information, or for help with a different chronic pain issue, reach out to Dr. Cohn’s office today at (952) 738-4580.

How To Manage Chronic Pain During Holiday Travel

/ Thomas Cohn, MD

holiday travelThe holidays are right around the corner, and tens of millions of Americans will travel by plane, train and automobile to get to a holiday destination this weekend. If you are visiting family or spending the holidays somewhere warm, the prospect of traveling to your destination can have you feeling less than enthused, especially if you are dealing with a chronic pain condition.

Dr. Cohn and his team want to make your holiday travel a breeze even if you have chronic pain, so in today’s blog, we share some tips for making holiday travel less messy if you have chronic pain.

Traveling With Chronic Pain

If you want to help keep your chronic pain condition at bay during your holiday travels, keep these tips in mind:

Move When Possible – Chronic pain tends to worsen when we’re stuck in the same position for an extended period of time, so take advantage of opportunities to get up and move when the situation presents itself. If you stop for gas or the captain turns off the seat belt sign, get up and move, as this will help healthy blood circulate more easily. This tip is also easier to perform if you also keep the next tip in mind.

Leave Early – If you’re driving to your destination, leave a little early so that you can make some pit stops to stretch if pain starts to worsen. If you’re running behind schedule, you may not want to stop and stretch, and that can make your pain condition worse. If you’re traveling by plane and can’t control your arrival time, make it a point to stand up and move around in the time leading up to the boarding process. Squeezing in some last minute movement before you sit for an extended period can help keep chronic pain flareup at bay.

Medication Management – If you’ll be gone from home for an extended period, make sure that you have refills of any prescription medication that may be hard to acquire from a different pharmacy. Also be sure to pack your over-the-counter pain relievers and consider taking some anti-inflammatory medications before you get in the car. Always follow the instructions on the bottle and do not get behind the wheel if it is not advised to operate heavy machinery while under the effects of your medication.

Stay Hydrated – Always have a bottle of water nearby so that you can stay hydrated. Drinking plenty of water will help boost your circulation and prevent muscle stiffness, which can contribute to pain.

Dress Appropriately – Give some thought to the clothes you’ll be wearing as you travel. Your vehicle or the plane may start off colder and get warmer over time, so you’ll want to be able to add or remove layers to regulate your body heat. CRPS and other pain conditions can flare up when your body can’t effectively regulate its temperature, so wear layers of comfy clothes and add or remove them as needed during your travels.

We hope that you have a wonderful holiday season, and that starts by keeping pain at bay during your travels. Keep these tips in mind, and we’re confident that you’ll be giving yourself a great chance to maintain control over your chronic pain condition. For more information, or for personalized help with a pain issue, reach out to Dr. Cohn and his team today at (952) 738-4580.

What Is Chronic Fatigue Syndrome?

/ Thomas Cohn, MD

chronic fatigue syndromeA new report published by the Centers for Disease Control and Prevention estimates that roughly 3.3 million Americans are battling what’s known as chronic fatigue syndrome. CDC Dr. Elizabeth Unger, co-author of the report, noted that chronic fatigue syndrome is clearly “not a rare illness.” But what is chronic fatigue syndrome, and can it be effectively treated? We take a closer look in today’s blog.

Understanding And Treating Chronic Fatigue Syndrome

Chronic pain and chronic fatigue syndrome are similar in that they both describe a condition that has gone unresolved for months. Pain is considered chronic when it remains present despite attempts at treatment for more than three months. Chronic fatigue syndrome is characterized by at least six months of severe fatigue and exhaustion that is not improved by bed rest. Other symptoms that commonly accompany chronic fatigue syndrome include:

  • Brain fog
  • Pain
  • Discomfort after physical activity

Medical professionals don’t really know a specific cause of chronic fatigue syndrome, but many believe the problem is housed in the immune system. If something triggers a reaction of the body’s natural immune response, it can be physically draining. It’s not just the presence of a virus or bacteria that is making your tired, it’s also because your body is working hard behind the scenes to fight off this foreign invader. For many patients with chronic fatigue syndrome, it’s believed that their immune system is hypersensitive or has been exposed to a prolonged overreaction.

Although there is currently no cure for chronic fatigue syndrome, that doesn’t mean that treatment is futile. Treatments can help to manage and relieve symptoms, so you have options when it comes to fighting back against chronic fatigue. Oftentimes a combination of the following treatments are recommended for patients with chronic fatigue syndrome:

  • Medications
  • Anti-depressants (if appropriate)
  • Pace training to avoid overexertion
  • Low-impact exercise
  • Improving sleep quality
  • Mental and emotional health counseling
  • Cognitive behavioral therapy

Like chronic pain, chronic fatigue syndrome is highly unique to the individual, so while the above treatment techniques are oftentimes recommended, it is in your best interest to connect with a specialist and develop a treatment plan tailored to your specific needs.

Finally, chronic pain can oftentimes be misclassified as chronic fatigue syndrome. Pain is physically, mentally and emotionally draining, and this can leave you feeling tired and unmotivated. However, there oftentimes is a cure for chronic pain conditions, so don’t give up on your quest to find relief. If you are wondering if your fatigue is tied to a chronic pain issue, consider reaching out to a pain management specialist in your area. Dr. Cohn specializes in helping patients find the true source of their issue and so that they can get access to the specific types of treatment they need to overcome their condition. If pain is truly at the heart of your fatigue, let us be a resource for you.

For more information about chronic fatigue syndrome, or for assistance overcoming a chronic pain problem, reach out to Dr. Cohn and his team today at (952) 738-4580.

World Health Organization Releases Chronic Back Pain Care Guidelines

/ Thomas Cohn, MD

back pain hiddenEarlier this week, the World Health Organization (WHO) released its first-ever guidelines for managing chronic low back pain in primary and community care settings. Not only do the guidelines focus on what healthcare workers should be doing to help patients treat their back pain, they also outlined what techniques should be avoided during routine care.

The WHO felt compelled to issue these new guidelines because low back pain is the leading cause of disability in the world. In 2020, roughly 1 in 13 people experienced low back pain, which equates to 619 million people globally. This number also reflects a 60 percent increase from 1990, and cases of low back pain are expected to surge to 843 million by 2050.

“To achieve universal health coverage, the issue of low back pain cannot be ignored, as it is the leading cause of disability globally,” said Dr Bruce Aylward, WHO Assistant Director-General, Universal Health Coverage, Life Course. “Countries can address this ubiquitous but often-overlooked challenge by incorporating key, achievable interventions, as they strengthen their approaches to primary health care.”

WHO Chronic Low Back Pain Recommendations

The World Health Organization recommends non-surgical interventions to help patients experiencing chronic low back pain. They grouped their recommendations under different categories, which we’ll explore below:

Education – Patient education should be structured based on the individual needs of the patient and help the patient better understand their condition and some self-help strategies for treatment.

Physical Interventions – Physical intervention recommendations include structured exercise programs, physical therapy, spinal manipulation therapy, massage therapy, needling therapies and assistive devices.

Psychological Interventions – Operant therapy and cognitive behavioral therapy are recommended as treatments to address the psychological effects of chronic low back pain.

Medicines – WHO recommends non-steroidal anti-inflammatory drugs as part of a routine and comprehensive treatment plan for chronic low back pain.

Multi-Component Interventions – Finally, WHO recommends multi-component biopsychosocial care for patients battling chronic low back pain.

Interventions That Should Be Avoided

According to the World Health Organization, the following treatments should not be recommended as part of routine care for chronic low back pain. They may be recommended if specific conditions are met, but they are not currently recommended as part of routine chronic low back pain treatment:

  • Traction
  • Therapeutic ultrasound
  • TENS stimulation
  •  Lumbar braces/Support belts
  • Opioid analgesics
  • SNRI antidepressants
  • Tricyclic antidepressants
  • Anticonvulsants
  • Skeletal muscle relaxants
  • Glucocorticoids
  • Injectable local anesthetics
  • Devil’s claw (Harpagophytum procumbens)
  • While willow (Salix spp.)
  • Pharmacological weight loss products

The recommendations by WHO mirror what we’ve been saying to patients for years. Chronic low back pain is best treated with active interventions like exercise and physical therapy, but it also needs to focus on patient education and the psychological effects of chronic pain. Treatment needs to be multi-faceted to be effective, so it’s nice to see that WHO is confirming the methods we’ve been using to help patients overcome their chronic low back pain for years.

If you need help treating low back pain or another chronic pain issue, reach out to Dr. Cohn and his team today at (952) 738-4580.

Tips For Overcoming High Impact Chronic Pain

/ Thomas Cohn, MD

chronic pain More than 50 million Americans battle a chronic pain condition on a regular basis, but for a portion of these individuals, their pain is even more debilitating. According to research published in the Journal of Pain, roughly 11 million U.S. adults are dealing with what’s known as “High Impact Chronic Pain.” High Impact Chronic Pain, also referred to as HICP, is similar in nature to standard chronic pain in that it is categorized as pain that has lasted three months or longer. However, in patients with HICP, their pain is so significant that is also causes at least one major active restriction, like:

  • Being unable to work
  • Being unable to go to school
  • Being able to perform household chores

Because of the significant physical burden caused by HIPC, it’s also not uncommon for individuals to also be plagued by mental health issues like anxiety and depression. It can be a vicious cycle, with pain limiting physical and mental stimulation, which only makes it harder for a person to overcome their chronic pain issue. We don’t pretend like we have all the answers, but we do want to use today’s blog to give some advice on how you can work to overcome your high impact chronic pain condition.

Overcoming High Impact Chronic Pain

There is no step-by-step guide for overcoming high impact chronic pain, especially because pain conditions are so unique to the individual. With that said, there are a few things you can do that you may find helpful in providing mild, moderate or major relief for your pain condition. We recommend a combination of the following:

Professional Assistance – You shouldn’t try to manage your high impact pain condition by yourself. It’s already burdensome enough without also trying to figure out the best way to treat your unique pain condition. Instead, lean on a pain specialist with decades of experience treating all sorts of pain problems. Let us work alongside you to find solutions and make it easier for you to gradually work to overcome your pain issue so that you can get back to doing all the activities you love.

Be Active – We know that this is easier said than done, but activity is really important for your body if you’re dealing with a pain condition. Obviously you’ll want to tailor the activity to your current strengths and limitations, but physical activity will do wonders for your physical and mental health. Being active strengthens key areas inside your body, and it can be mentally rewarding to know that you are doing your part to help control your pain condition, which is key for your mental health.

Physical Therapy – If you want to pursue some physical activities and exercise under the guidance of a professional, consider syncing up with a physical therapist. Your physical therapist will develop a PT routine suited to your diagnosis and your goals, and they’ll gradually have you take on greater challenges as you work towards becoming the most functionally capable version of yourself. Many people like working with a PT because it allows them to get real-time feedback from a professional who will adjust their workout to their ever-changing needs.

Improve Your Diet And Sleep – You can’t eat and sleep your way back to full health, but your diet and your sleep quality can certainly prove beneficial or detrimental in your quest to overcome your pain condition. A poor diet can be pro-inflammatory, while a lack of quality sleep has been shown to increase pain sensitivity, which is not something you want if you’re dealing with high impact chronic pain. Conversely, a healthy diet ensures that your body gets the nutrients it needs for numerous essential functions, and quality sleep makes it easier for you to wake up feeling refreshed and ready to attack the day with activity.

Overcoming a chronic pain condition is never easy, and that’s especially true for patients with high impact chronic pain. With that said, if you strive to make a few small changes and you connect with a provider like Dr. Cohn, we’re confident that we can help you get your HIPC under control. For more information, or for help with a different pain issue, reach out to Dr. Cohn’s office today at (952) 738-4580.