chronic pain

Six Tips For Managing Chronic Pain In The Winter

/ Thomas Cohn, MD

winter chronic painThe snow is here to stay in Minnesota, and while it may look pretty, the winter weather can lead to more chronic pain flareups if we’re not careful. Managing your chronic pain condition takes a little more intentional effort during the winter, but it’s certainly not impossible to keep chronic pain at bay during the cold season. Below, we share six tips for managing your chronic pain condition this winter.

Preventing Chronic Pain During The Winter

Winter is officially here, and while you may want to curl up in a ball for the next three months until everything starts to thaw, that’s only going to lead to more pain and discomfort, because your body craves activity that helps to make it healthier. Instead, here are some of the ways you can keep your chronic pain at bay and work towards a healthier version of yourself during these winter months.

1. 45 Minutes A Day – Prioritize movement and activity every single day. We understand that you may not want to go out in the cold in order to go for a walk or head to the gym, but you need to find a way to stay active. Exercise and activity strengthens key muscles and keeps soft tissues working properly, and this can help to ward off painful inflammation. Whether it’s in the form of some exercises in the basement or walking on a treadmill while watching a show, you need to challenge your body with movement for at least 45 consecutive minutes each day.

2. Hydrate – It can be easy to overlook the importance of water during the winter months, even when we are surrounded by its frozen version when we look outside. Blood can’t reach structures as easily when we’re dehydrated, and that can lead to functional issues like cramps or spasms in our muscle groups. Keep a big glass of water nearby at all times during the winter, and strive to finish your glass multiple times each day.

3. Diet And Your Immune System – You can help to give your immune system a boost by eating a range of healthy foods, like vegetables, whole grains, fruits and good fats. The more color you have on your plate, the better. Carbohydrate-dense and sugary foods are pro-inflammatory, and that can lead to chronic pain flare ups, so be mindful of your diet this winter.

4. Use Heating Pads Carefully – Heating pads can help to calm inflamed joints and help blood flow in and out of an area more easily, but you’ll want to be smart when using heat, because high settings can lead to burns. Use heat on low or medium settings for 20-30 minutes at a time, or soak in a warm bath so that your whole body can get the benefits of heat.

5. Layer Up – Speaking of staying warm, it’s essential that you dress for the weather to help keep your body warm. Our joints don’t work as well when we’re cold because of how the temperatures can affect the synovial fluid in our joints. If your chronic pain is in your joints, then the cold weather is likely your enemy. Dress in multiple layers so that your body stays warm when you’re out in the cold this winter.

6. Limit Alcohol Use – Alcohol will cause your blood vessels to dilate, which can cause your body to lose heat, and that can be a problem for your chronic pain condition. Alcohol can also be pro-inflammatory, leading to more inflammation in our joints. And while it may seem like alcohol can help you fall asleep, it tends to lead to less restful sleep. Your body relies on this restorative sleep to rid itself of toxins and other waste products that can contribute to chronic pain. Instead of consuming holiday spirits this season, drink a hot tea or soup to help warm you up.

We hope you have a great holiday season and an enjoyable winter season, and if you need any help overcoming a chronic pain issue that you’re facing, reach out to Dr. Cohn and his team today at (952) 738-4580.

Will My Chronic Pain Get Worse Over Time?

/ Thomas Cohn, MD

post-traumatic painA chronic pain condition can make life uncomfortable, and oftentimes it leaves patients wondering if things will ever get better. A recent study out of Europe found that patients who had chronic pain in their forties were more likely to have chronic pain and other health issues later in life, which leads many to assume that chronic pain conditions will get worse over time.

But is that the truth? Are you really stuck with pain for the rest of your life, or is there something you can do about it? Below we explain why your chronic pain doesn’t have to get worse as time goes on.

Will My Pain Condition Improve?

As we’ve said numerous times on this blog, the following is just general advice. Chronic pain is both complex and highly individualized, so we can’t sit here and say that your condition will certainly get better or get worse depending on the treatment route you pursue. That being said, many patients don’t realize how much control they have when it comes to managing their chronic pain condition on a long-term basis. While chronic pain can oftentimes feel out of control, there are steps you can take each day to help you find more control over your condition down the road.

So we’ll start by saying that chronic pain is typically a health issue that will continue to worsen as you get older if you do nothing to treat the problem. While sometimes rest or activity avoidance can help you overcome small issues like a muscle strain or a headache, you’re not going to be able to do nothing and watch your chronic pain condition disappear. Chronic pain suggests that there is an underlying issue, and if you keep doing the same things that led to your condition in the first place, things won’t get better, and oftentimes they will only get worse.

That said, the opposite is also typically true, and that’s wonderful news for chronic pain sufferers. Targeted active treatments can oftentimes alleviate symptoms, calm inflammation, slow natural degeneration and improve your overall physical function. It’s not always easy, and you’re not always going to enjoy doing your physical therapy exercises or watching what foods and drinks you put in your body, but it’s these little daily wins that will make you stronger in the long run.

Another way to greatly improve your likelihood of overcoming your chronic pain condition is to connect with a specialist who can give you the individualized attention and advice that you’d benefit from. Chronic pain can be a very isolating health condition, and that can lead a person to withdraw from their friends, family and even their healthcare professionals. You need to know that you are not a burden and there are plenty of people out there who want to see you overcome your chronic pain issue. We rely on professionals for a number of different aspects of life, whether that’s to change a faulty piston on our vehicle or to install a new garage door, so don’t feel like you need to take on your complex medical challenges by yourself. Connect with a specialist and let them put their expertise to work for you.

And finally, many patients find it helpful if they acknowledge the fact that recovery is going to take some work. You’re not going to be able to take a magic pill or lay in bed for two weeks and all of a sudden you’re feel better. You’re going to have to put in the work with active interventions, like daily exercise, regular physical therapy, posture improvements, weight loss and more. As we mentioned above, it won’t always be fun, but working towards these goals is way more fun than living each day with chronic pain.

Know that your pain doesn’t have to remain consistent or worsen as you get older. You have a say in your chronic pain story, and we’re here to help in any way we can. For more information, or to get started on your journey to become free from chronic pain, reach out to Dr. Cohn and his team today at (952) 738-4580.

Halloween, Sugar And Chronic Pain

/ Thomas Cohn, MD

sugar chronic painHalloween is only a few days away, and that means soon you’ll be handing out candy or sifting through your child’s basket when they leave it on the counter. Indulging your sweet tooth every once in a while typically won’t leave you any worse for the wear, but overeating sugary sweets can certainly cause problems, especially if you’re dealing with a chronic pain condition. Below, with the Halloween holiday in mind, we take a closer look at how sugar can make your chronic pain worse.

Chronic Pain And Sugar

Sugar can complicate a number of different chronic pain issues, and here’s how:

Pro-Inflammatory – Sugar is a pro-inflammatory within the body. When we eat sugar, our bodies release insulin and stress hormones. These stress hormones can then elicit an inflammatory response from our body. During an inflammatory response, white blood cells can accumulate in our joints, leading to swelling, redness, tenderness and loss of flexibility. This swelling can also end up compressing nerves that could be the source of your chronic pain.

Chronic Inflammation – Not only can sugar cause an inflammatory response within your body that can lead to chronic pain, but excess sugar consumption can also lead to chronic inflammation throughout your body. Acute inflammation can cause discomfort in the moment, but if your body starts to crave sugar and you regularly give into these urges, inflammation can start to become chronic as sugar becomes a normal part of your diet. Controlling your sugar intake is key to combating chronic inflammation.

Impacted Immune Response – Research has shown that excess sugar consumption can lead to a suppressed immune system response as yeast and bacteria feed off this sugar. An overactive immune response can cause a number of issues, but so too can a suppressed immune system. If your body can’t fight off infections and bacteria, you can become sick more often, which can lead to inflammation and joint pain.

Increased Stress – Sugar can end up raising your blood pressure level, which causes the body to pump out adrenaline and epinephrine. These hormones can be helpful during physical activity, but they can also make you feel more irritable and anxious. Anxiety and mental anguish can increase pain sensations, making your chronic pain feel worse.

The good news is that if you’re mindful about your sugar consumption, you can prevent the compound from complicating your chronic pain issues. That can be particularly challenging around Halloween, but do what you can to limit your intake and remove sweet treats from the home once the holiday is in the rearview mirror! The longer that candy sits on the kitchen counter, the easier it is to grab a piece or two every time you walk by. Limit your sugar intake, get regular exercise and drink plenty of water, and we’re confident that you can keep sugar from causing problems for your chronic pain condition.

And for more hands-on help with a chronic pain issue, reach out to Dr. Cohn and his team today at 952-738-4580.

Don’t Feel Guilty About Your Chronic Pain Condition

/ Thomas Cohn, MD

guiltyRoughly 1 in 5 people deal with chronic pain on a regular basis, and a significant amount of them feel guilty about their diagnosis. There is absolutely no reason you should feel guilty about your chronic pain condition, but the fact of the matter is that we talk about overcoming the stigma or guilt associated with a chronic pain condition with patients all the time.

So many people feel guilty about fighting a daily battle with chronic pain, but why do they feel this way, and what can we do to overcome these feelings? We try to answer those questions in today’s blog.

Why Do We Feel Guilty About Chronic Pain?

A recent study published in the British Journal of Health Psychology decided to take a closer look at the subject of guilt among chronic pain patients. You can take a closer look at the full study here, but we’ll jump to some of the takeaways. First, the team identified three main reasons why chronic pain patients felt guilty about their battle with chronic pain. They are:

1. Others assume that a patient’s pain condition is not legitimate – Oftentimes even after an official diagnosis, patients in the study faced questions about the legitimacy of their condition.

2. Others assuming that the patient is not managing their condition well – Some people felt like they were letting their doctor or their family down if they were not making progress in treatment.

3. Assumptions regarding how one’s actions affect others in terms of the person’s inability work or fulfill social roles – In other words, patients felt like others may view them as less of a co-worker or parent because their pain can sometimes affect their ability to perform certain duties within these roles.

When you look at those three reasons, we spot an interesting trend. Chronic pain patients are feeling guilty about how they come off to other people, like their friends, family, caregivers and doctors. How they feel they are being perceived by others is what’s driving these feelings, and that’s unfair.

So what can we do about feeling guilty about chronic pain? While it’s easier said than done, stop focusing on what other people think. The best way to do that is to focus on yourself. If you know that you are doing every thing you can to treat your chronic pain condition, than the opinions of others should feel less important. You know that you are trying your best, so those comments and suggestions shouldn’t get under your skin. And if they do, you can simply let them know everything that you are trying to get the condition under control.

Again, we know that it’s easier said than done to say “Don’t let what other people think bother you,” but if you’re truly giving it your best effort, it should be easier to shake off any feelings of guilt because you know that you’re doing all you can. You can only control your actions, so if you’re doing what you can, the thoughts and opinions of others shouldn’t hold much water. Trust yourself, commit to your rehab, and know that you should be feeling pride about your work ethic, not shame over other people’s misconceptions.

As always, if you have questions or concerns about managing your chronic pain condition, reach out to Dr. Cohn. He’ll treat you with respect and explain how to manage some of the psychological effects of chronic pain. For more information, give our team a call today at (952) 738-4580.

Music Can Help Ease Chronic Pain, So Long As We Can Pick The Song

/ Thomas Cohn, MD

music therapyAs we’ve talked about on the blog in the past, previous studies have found that the arts can help certain patients better manage their chronic pain condition. Recently, a group of researchers took things one step further when the tested how music could impact someone’s perception of pain. They found that music can help to drown out pain signals, especially when the listener believed they had control over what song they were listening to.

Music And Pain Management

To improve our understanding of how pain levels can being affected by music, researchers asked 286 adults experiencing real-world chronic pain to rate their pain both before and after listening to a music track. The music was specially designed in two different versions with varying complexities, and participants were randomly assigned to hear either the low- or high-complexity versions. Some participants were also randomly selected to be given the impression that they had control over the music qualities in the song, although the same version was played regardless of their selection.

After tracking reported pain levels before and after listening to the musical track, researchers found that participants who felt that they had control over the music experienced greater relief in the intensity of their pain compared to participants who were not given such an impression. Moreover, participants who stated that they actively engage with music in their everyday life experienced even greater pain-relief benefits from having a perceived sense of control over the song they heard. No connection between music complexity and pain relief was found.

The findings suggest that the ability to control what we listen to – or at least the appearance of such control – is important for optimizing music’s pain-reveling potential.

“Now we know that the act of choosing music is an important part of the wellbeing benefits that we see from music listening,” the study authors concluded. “It’s likely that people listen more closely, or more carefully when they choose the music themselves.”

So while it’s unlikely that your pain specialist will prescribe a healthy dose of time with your iPod at your next appointment, there does seem to be some merit to helping to drown out pain sensations by connecting with music of your choice. Consider pairing other active pain management treatments like physical therapy or exercise with some of your favorite songs, and you may notice an even bigger reduction in your pain perception.

And as always, if you want help with a new or ongoing pain problem, reach out to Dr. Cohn and his team today at (952) 738-4580.