The 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.