chronic pain

Exercising Your Way To A Higher Pain Tolerance

/ Thomas Cohn, MD

pain exerciseAs we say time and time again on the blog, our bodies are designed to move. They crave movement. Movement helps to keep our muscles strong and functioning successfully, which is why movement and exercise are so often recommended for patients with chronic pain. However, new research suggests that regular movement could also help to improve a person’s pain tolerance.

For the study, researchers from UiT The Arctic University of Norway, the University Hospital of North Norway (UNN), and the Norwegian Institute of Public Health decided to see if there was a relationship between physical activity and pain tolerance. After reviewing data from more than 10,000 adults, they found that individuals who were physically active had a higher pain tolerance than those who were sedentary. Perhaps more interestingly, the higher the activity level, the higher the pain tolerance.

Can Exercise Prevent Pain?

Armed with this knowledge, researchers wanted to take it a step further and see if there was a connection between physical activity and the eventual onset of a chronic pain condition. They found that being active certainly appeared to help ward off chronic pain conditions.

“We found that people who were more active in their free time had a lower chance of having various types of chronic pain 7-8 years later,” said doctoral fellow Anders Årnes at UiT and UNN, who worked on the study. “For example, being just a little more active, such as going from light to moderate activity, was associated with a 5% lower risk of reporting some form of chronic pain later.”

Moreover, researchers found that higher activity was associated with a 16 percent reduced risk of developing a chronic pain condition in more than one location in the body. The believe that the ability to tolerate pain did in fact play a role in this apparent protective effective.

“This suggests that physical activity increases our ability to tolerate pain and may be one of the ways in which activity helps to reduce the risk of severe chronic pain,” said Årnes.

He added that although exercise may have a protective effect when it comes to chronic pain, it could also play a role in treatment as it helps people become less sensitive to pain signals.

“Physical activity is not dangerous in the first place, but people with chronic pain can benefit greatly from having an exercise program adapted to help them balance their effort so that it is not too much or too little. Health care professionals experienced in treating chronic pain conditions can often help with this.”

If you need help developing an exercise program tailored to your strengths and deficits, let us be your guide. Dr. Cohn has helped people of all activity levels find ways to move more and fight back against their chronic pain condition, and we can do the same for you. For more information, or for help with a different pain issue, reach out to Dr. Cohn and his office today at (952) 738-4580.

How To Get Quality Sleep In The Face Of Chronic Pain

/ Thomas Cohn, MD

sleepRestful sleep is incredibly important to our overall health. When we’re well rested, our body has time to recover from the rigors of the previous day, and we have more energy to attack today with exercise and activity. Conversely, poor sleep quality can do just the opposite. If we’re not getting great sleep, we may be more sedentary throughout the day and pain sensitivity can also increase. It is very important to work to get quality sleep.

With that said, quality restful sleep isn’t always easy to come by, especially if you are dealing with a pain condition that makes it harder for you to fall asleep or stay asleep. You may have to work a little harder to achieve restful sleep in the face of a chronic pain condition, but it can be done and it will be worth it. In today’s blog, we share some tips for achieving restful sleep despite dealing with a chronic pain condition.

Improving Your Sleep Quality If You Have Chronic Pain

We know that chronic pain is unique to the individual, so we don’t expect all of these tips to work perfectly for every single person battling a pain condition. However, if you really commit to one or more of these techniques, we’re confident that you’ll eventually find a way to improve your sleep quality. Here’s what we suggest.

Turn Off Distractions – For starters, keep your phone out of arm’s reach and don’t fall asleep to a television program in bed. These blue light sources can strain our eyes and make our brain more alert, which in turn makes it harder for you to relax and fall asleep. Try to make the last 15-30 minutes or more before bed a technology-free time.

Deep Breathing – You can help your body become more relaxed by practicing some deep breathing or meditation exercises right before bedtime. Focus on your breathing patterns and feel yourself begin to calm down and relax. Try to block out your mind from any sources of stress and really just work on clearing your head.

Exercise During The Day – Many people find that they fall asleep faster and sleep better if they are physically active during the day. Your body craves activity, and challenging your body with activity is physically exhausting. Sometimes feelings of anxiousness or restlessness at bedtime can be controlled by making it a point to exercise during the day. Exercise is also great for chronic pain management.

Avoid Caffeine and Naps – It may also be helpful to ditch the caffeine and naps, especially in the afternoon or evening if you want to fall asleep faster at night. We know that a nap can recharge your batteries and help you get through the day, but it can also make it harder to fall asleep at night. Try to avoid napping and consuming large amounts of caffeine in the hours before bed. A coffee to start your morning shouldn’t cause any problems at night, but a soda with dinner may, so be mindful of what you put in your body before bed.

Dive Into A Pain Management Plan – If pain is the main reason you’re struggling to fall asleep or stay asleep, we urge you to talk with a pain management specialist like Dr. Cohn to develop a personalized care plan. By making small adjustments to your daily life with things like increased exercise, dietary improvements, medication management, posture awareness and physical therapy techniques, we’re confident we can help you find ways to reduce or eliminate your chronic pain, which can make it easier for you to relax and fall asleep at night. Chronic pain and poor sleep quality can build off one another, so really commit to a pain management plan, and you may find that your sleep quality dramatically improves.

For help overcoming personalized sleep issues that you’re dealing with, or for assistance managing your unique chronic pain situation, reach out to Dr. Cohn and his team today at (952) 738-4580.

Early Intervention May Help Treat Patients At High Risk For Chronic Pain

/ Thomas Cohn, MD

pain riskAs we’ve said on the blog in the past, early treatment is extremely helpful when it comes to effectively managing a pain condition, but a new study found that early identification of chronic pain risk can ensure those at the highest risk can effectively manage their pain issues.

In a recent study conducted at the Duke University Integrated Pain and Wellness Program, researchers found that a carefully worded two-question survey successfully identified patients who were most likely to develop chronic pain. These patients were then managed with a more detailed risk stratification and holistic services that contributed to better overall outcomes.

“Unlike traditional methods that reactively address chronic pain, this approach proactively provides resources to prevent the development of high-impact chronic pain, ensuring the right patient gets the right resources at the right time—before the problem escalates,” said Padma Gulur, professor in the anesthesiology and population health sciences department at Duke University School of Medicine, and senior author of the study published in the New England Journal of Medicine Catalyst.

Identifying Early Chronic Pain Risk

For the study, researchers provided patients in Duke’s pain and wellness program with a two-question survey that was created after reviewing numerous studies that identified factors lead to poor pain outcomes. The two questions were:

1. Have you ever felt your pain is terrible and it’s never going to get any better? (Y/N)

2. Have you ever used an illegal drug or prescription medication for non-medical reasons? (Y/N)

More than 13,500 – about 12% – responded yes to both questions and were then considered to be at high risk for poor pain outcomes. Respondents were grouped into high, medium and low risk categories, and those at the highest risk were treated with a more personalized treatment plan based on specific needs. Some common treatments for this group included pain management with the help of a pain specialist, referrals for social services and access to behavioral health, physical therapy and nutrition programs.

“The interventions were tailored to meet patients at their current state of pain management and to motivate them toward adopting a more holistic approach,” said Gulur. “The guiding principles emphasize that patients are doing as well as they can with the coping skills they have but, with the right support, they can do better.”

Of the 432 patients at the highest risk of poor pain outcomes who participated in the holistic treatment approach, more than half (51%, 224 patients) reduced their morphine dose within 30 days. That number rose to 299 patients at 60 days and 349 patients at 180 days. Moreover, the program’s treatments were more effective than those achieved through other management strategies.

“By demonstrating the effectiveness of early identification and intervention for patients at risk of poor pain outcomes, this research can inform the development of new therapies and treatment approaches focused on prevention,” Gulur said. “It could lead to improved health services by integrating similar proactive care models into broader health care settings, enhancing scientific understanding, and leading to better health care outcomes through more personalized and preemptive pain management strategies.”

If you answered yes to both of the above questions, or you are struggling to manage a chronic pain issue on your own, follow the lead of the patients in this study and connect with a pain management specialist. Chronic pain is incredibly complex, and you need to work with someone who understands how pain impacts you physically, mentally, emotionally and behaviorally. We take the time to get to know you and ensure your pain concerns are heard and addressed, no matter how long it takes.

For more information about who may be at risk for developing a chronic pain condition or to talk with a provider about a current issue that you’re dealing with, pick up the phone and call Dr. Cohn and his team today at (952) 738-4580.

Treating Chronic Pain Conditions In Young Adults

/ Thomas Cohn, MD

younger adultsChronic pain is oftentimes assumed to be a condition that affects older populations, and while pain conditions are more likely to affect individuals over the age of 40, millions of young adults are also plagued by chronic pain. Because young adults are less likely to be affected by common drivers of chronic pain, like natural age-related degeneration and arthritis, and because of the inherent difficulty in treating pain disorders, it can be very hard for young adults with pain to get the help they need to overcome the condition.

We want to help you overcome these challenges and ensure you find the relief you seek and deserve.

Chronic Pain In Young Adults

As we talked about in the introduction, chronic pain can be caused by a number of different issues, and while arthritis and age-related degeneration are main factors, there are so many other components that can contribute to chronic pain conditions in young adults. Chronic pain can be the result of acute injury, nerve issues, and related health problems, and that doesn’t even factor in the mental components at play. As we’ve talked about on the blog in the past, stress, anxiety and depression can all lead to the onset of physical pain or worsen the symptoms associated with a chronic pain condition. A chronic pain condition is more likely to have physical and mental components in younger populations, and treatment needs to be based accordingly.

There’s no perfect playbook for treating a chronic pain condition, especially in young adults, but there are a few different approaches that may proven beneficial. Here are some of the ways we oftentimes work to help younger patients find relief from their chronic pain condition.

1. Pain Management Consult – For starters, it’s imperative that you truly understand what you’re dealing with, and the best way to get to the bottom of your pain condition is by connecting with a pain management specialist. They’ll be able to help you understand the root cause of your discomfort and develop an appropriate care plan. The first step in overcoming the problem is doing your best to fully understand what you’re up against.

2. Exercise/Activity – We’re not saying that you can always overcome chronic pain with exercise, but exercise can target some of the underlying causes of chronic pain. For example, if your pain is being caused by spinal instability or knee inflammation, exercise can help to target the supportive soft tissues in your spinal column or strengthen the knee joint so that it is less likely to inflame when stressed. Exercise and activity also helps to get your heart pumping, making it easier for oxygenated blood to reach areas in need.

3. Diet Improvements – You may also notice an improvement in symptoms by making some adjustments to your diet. We don’t want you to radically change your diet, as that can cause other issues for your body and your gut health, but slowly making some healthier choices can help you body get the nutrients it needs to support muscle function and development. Many junk foods and sodas are naturally pro-inflammatory, which can contribute to chronic pain symptoms. A poor diet can also lead to weight gain and more stress being applied to your joints, oftentimes intensifying chronic pain symptoms. We can help you find ways to tweak your diet so that your body has regular access to the nutrients it needs most.

4. Mindfulness – It’s also incredibly important that you work with your doctor to address the mental components of a pain issue. Chronic pain can leave you feeling isolated, which can be especially burdensome for younger adults. Find ways to reduce stress in your life and manage it when it arises. Exercise, deep breathing techniques and yoga can all help you improve your mindset and limit stress in your life, but find what works for you. Maybe you handle stress by reading a good book or doing some woodwork. Find a healthy outlet for stress and take care of your mental health amid your struggle with the physical discomfort of chronic pain.

5. Develop A Support Network – Know that you are not alone and that there are others out there who want to support you. Find a provider who empathizes with your situation and listens to your concerns, and keep connecting with people who are willing to support you. Friends and family can be great resources, but there are other places to turn as well. Online or in-person support groups will allow you to connect with people who better understand what you’re going through, which can really help you manage some of the unique aspects of chronic pain.

No matter your age, we want to help you overcome the pain issues you are facing. We welcome the unique challenge of treating younger adults with chronic pain, and we’ll work hard to find a solution for you. For more information, or to talk with a specialist about your chronic pain condition, reach out to Dr. Cohn and his team today at (952) 738-4580.

Healthy Eating Can Be Hard If You Have Chronic Pain

/ Thomas Cohn, MD

vegetable dietNew research published in Scientific Reports found that many patients with chronic pain expressed a desire to have healthier dietary habits, but following through on this desire can be difficult as a result of their pain condition.

Researchers took a deep look at some self-reported aspects of diet and nutrition among patients who were suffering from a chronic pain condition. They found that despite pursuing some common suboptimal habits like fast-food consumption and irregular mealtimes, many patients with chronic pain expressed a desire to live healthier. Researchers say the findings can help healthcare professionals and pain care specialists address nutritional challenges faced by patients with long-term pain.

Healthy Eating And Chronic Pain

For the study, researchers polled more than 2,100 individuals with a chronic pain condition about a variety of lifestyle factors and their pain levels. The average patient was just over 46 years old, and more than half were overweight or obese. More than half said they had been in pain for five or more years and reported high levels of pain intensity.

When comparing lifestyle factors, researchers found:

  • People who said they desired to eat healthier were more like to report a longer duration of pain.
  • A higher pain score was significantly associated with suboptimal eating habits (irregular meal times, unhealthy food choices, etc.).
  • People with the worst eating habits were the most likely to express a desire to eat healthier.

Looking at the totality of the study, it’s clear that there is a large portion of chronic pain sufferers who want to eat healthier but struggle to do so. And this is understandable, because chronic pain has a significant impact on a number of different aspects of your life. Chronic pain can be isolating and increase your risk of anxiety and depression, all of which can increase your risk of turning towards nutrient-poor and energy-rich food options. Doctors should be jumping at the opportunity to help patients improve their eating habits, because clearly the underlying motivation is there, they are just struggling with following through on these desires.

This is especially true when you consider just how much of an impact your diet can have on your chronic pain condition. A poor diet can lead to increased inflammation, increased oxidative stress, poorer gut health and alter your metabolism, all of which can make a chronic pain condition and its symptoms worse. Making some small positive changes can slowly help you become healthier and regain more control over your chronic pain condition.

We understand that changing your diet and eating healthier is not easy, especially when you’re battling a chronic pain condition, but that’s where we come in. We know that treating chronic pain needs to be a multi-faceted approach, and nutrition is just one key aspect that we’ll focus on during your journey to better health. Don’t just opt for a doctor who is going to write you a script and send you on your way. Work with a provider who takes a comprehensive approach to pain care, and we think you’ll be pleasantly surprised by the success of your treatment.

For more information, or for help with a chronic pain condition you’re experiencing, reach out to Dr. Cohn’s office today at (952) 738-4580.