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Category: Chronic Fatigue Syndrome

A detailed guide to Chronic Fatigue Syndrome (CFS), including its symptoms, causes, and effective treatment strategies to improve energy and well-being.

  • How can active release technique manage pain?

    A powerful hands-on therapy known as Active Release Techniques (ART) works deep within the body to reduce pain resulting from injury or overuse. Here’s how active release technique works, how it helps, and what you can expect during a session.

    What is active release technique therapy?

    Healthy movement of the body relies on the free-flow and correct alignment of muscles, tendons, bones, and other tissues. But through life—whether a sedentary or active one—our bodies may become misaligned and experience an increased risk for injury or pain. Other times, acute injuries result in scar tissue and subsequent pain.

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    Active release techniques are a type of therapeutic massage that uses hands-on therapy to lengthen muscles and release these adhesions and scar tissue, which develop when tissues contract in response to injury or inflammation. Adhesions can:

    • Develop in tissues and nerves
    • Interfere with proper movement
    • Cause pain
    • Create the conditions for injuries to develop

    During treatment, a skilled practitioner will apply precisely directed tension while the patient performs specific movements intended to shorten and lengthen muscles at the right time. You will work with a practitioner who applies directed tension to the areas that need it the most. They will also direct you to perform specific motions to help with muscular shortening and lengthening.

    Active release technique benefits

    Active release technique therapy is a safe method for correcting soft tissue injuries and other muscle related problems. It can be used for a variety of pain conditions including:

    Active release techniques can help you relieve pain from these conditions quickly and even permanently.

    History of ART

    A doctor named Michael Leahy created this system of treatments after noticing that he could feel changes in his patients’ soft tissue that seemed to correlate to their symptoms of pain. He carefully observed how different parts of the body responded to the techniques he used, from the muscles and fascia to tendons and ligaments, and says the protocols helped more than 90% of his patients.

    Leahy systematized ART and now he trains health care practitioners worldwide how to treat others with the technique.

    How is active release techniques different than other therapies?

    On the surface, active release techniques may seem similar to other hands-on techniques, such as trigger point release. However, ART is unique in that it’s highly specialized, requiring a great deal of training to learn all 500-plus specific protocols. This ensures the complete dedication of the practitioner.

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    ART also emphasizes developing the ability to feel, through the skin, nerves, and tissues and cultivating a sense of how those parts respond to the different techniques. This is an essential component of active release techniques because the practitioner must be able to select the most beneficial protocol for the patient out of the vast number of options.

    While training in active release techniques, practitioners learn how to find tissues under the skin by touch and make that all-important selection of which technique to use.

    When should I try ART? 

    Muscles generally sustain damage in a few ways, according to ART’s official website. Acute conditions include pulls or tears that develop after blunt trauma. Sometimes multiple small tears accumulate, in a condition known as micro-trauma. The third way damage results from overuse is through hypoxia, when muscles don’t receive enough oxygen.

    These conditions have a common result, which is the body’s production of dense, tough scar tissue that ensnares surrounding tissues, restricting their movement. The scar tissue continues to build, and the muscles eventually grow shorter and weaken. Tendons trying to work despite the restrictions may develop tendinitis, and nerves sometimes become trapped.

    This chain of reaction leads to:

    How does active release technique work?

    As muscles in the body become overused, the related tissues can become adhered to other tissues and nerves. In order to increase range of motion and relieve pain they need to be restored to their intended state. These adhesions cause muscles to become shorter and weaker and can lead to tendinitis or painful trapped nerves. The adhesions can be caused by improper posture, incorrect use of muscles, sprains, or strains.

    Active release techniques are a physical therapy option that helps to lengthen the muscles and separate adhesions to restore better motion.

    Active release techniques practitioners use more than 500 specific treatment protocols, selecting those that best fit the patient’s needs. Multiple treatments are often needed, but it’s common for patients to see significant results after just a few treatment sessions.

    There are many similarities between active release techniques and chiropractic care and, in fact, the two are often performed in conjunction.

    What can I expect during a session?

    Before receiving active release technique therapy, patients will undergo a physical examination to identify the exact muscles, ligaments, and nerves that are implicated in causing pain.

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    During a session, the problem areas are identified and the proper technique is determined. The therapist will direct the patient to perform specific movements to shorten and lengthen these muscles, tendons, and ligaments while they make contact with the affected area with their hands to apply pressure and help the adhesions break up. It will also release the nerves from entrapment. Patients can direct their level of comfort and if the treatment becomes too painful, it can stop. Significant results are typically felt within just the first few treatments.

    Although this deep, powerful work may cause some pain, it’s only done to the patient’s tolerance. It’s all natural and highly effective, making it a wonderful choice for those patients whose pain conditions warrant the treatment.

    Are there active release techniques risks? 

    It is critical that active release techniques are only used on muscles that have been overused or have sustained a use-related injury such as a sprain. It should never be used to treat traumatic injuries or an area that is experiencing active inflammation.

    Do not do treatments every day but keep it to every other day or less depending on the severity of your pain. Otherwise, there are few adverse side effects with this form of treatment and it is considered generally safe.

    How to find an active release technique provider

    Active release techniques are part of a specialization where physical therapists or chiropractors are trained in the specific practice. Since there are active release technique certifications, look for someone who is knowledgeable about the ART process and trained professionally. ART’s official website offers a directory of qualified providers.

    Talk to your doctor or chiropractor for a referral and always let them know about any alternative treatments and techniques you’re considering before making a decision.

    Because active release techniques do carry some risks if performed incorrectly or with the wrong kind of injury, it is imperative that you fully understand how the process works and have a comfort level with your practitioner.

    Are there at-home active release technique therapies I can do?

    Because this technique is based entirely on soft tissue and muscle movement it can be done at home without a trained practitioner as long as it is performed safely and with a few modifications.

    If your muscles are suffering from fatigue rather than soft tissue injury this may be a great way to remain limber and keep pain at bay. Always be sure to use proper stretching techniques. Don’t overdo it or you could exacerbate the injury.

    At-home exercises for sore muscles include:

    • Shoulders: Extend your arm in front of your body. Use your other hand to press the muscles between your neck and shoulder. Move your free hand to your lower back. Tilt your head away from the hand pressing on the muscles. Straighten your head and extend your arm. Continue as you move the pressure along the area between your shoulder and neck to release tension all across the muscle.
    • Achilles tendon: Sit down extending one leg in front of you with the toes pointed. Bend the other leg at the knee and grasp it with your fingers on your mid-calf and thumb on your shin. Press and pull up slightly with your hand as you flex your toes.
    • Hamstrings: Lie down on your back with both of your legs bent at the knee. Grasp one leg at the hamstring with both hands and raise your foot toward the ceiling and hold for a few seconds. Repeat across the hamstring and on your opposite leg.
    • Calf: Sit down with one leg bent like you did for the Achilles tendon. Grasp your calf with fingers on the lower area and straighten your leg. Flex your toes. Continue to the middle and top of your calf muscle.

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  • What is plantar fasciitis? Symptoms, prevention, and treatment

    Plantar fasciitis affects one in ten adults in their lifetime. The plantar fascia is a thick tissue that connects the ball of the foot to the heel and also supports the arch of the foot. When this muscle becomes strained or compressed, severe pain can result and become chronic. Heels can actually develop new bone and create painful heel spurs—bony projections that cause intense pain. This chronic pain condition can impact life every day, and if left untreated can become severe and require surgery.

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    Major plantar fasciitis symptoms are:

    • Stiffness or soreness in the whole foot, especially in the morning
    • Swelling and redness
    • Pain in the heel and the arch
    • Flat feet or high arches
    • Burning or tenderness in the soles of the feet
    • Difficulty going up or down stairs

    Left untreated, the heels can develop painful bony spurs, a growth of bone in the heel that presses painfully into the soles.

    What are major plantar fasciitis causes?

    Plantar fasciitis is caused mainly by one or more of the following:

    • Poorly fitting or unsupportive footwear
    • Excessive exercise on hard surfaces
    • Improper or non-existent warm-up
    • Not enough rest of the feet

    The leading cause of plantar fasciitis is stress or strain on the plantar fascia that causes tiny tears in the ligament. These tears cause inflammation and pain, which makes walking or other activities difficult, especially in the morning. Not warming up or using proper conditioning techniques are other causes of plantar fasciitis, as is starting a new physical activity after long periods of rest or inactivity. These activities may cause microscopic tears that are only found once a diagnosis of plantar fasciitis is made.

    People with very flat feet or very high arches are prone to plantar fasciitis due to the shortening or lengthening of the tissue and the strain that causes.

    For athletes, training repetitively on hard surfaces with improper footwear can cause plantar fasciitis. A rapid increase in the intensity of a workout, or the length of a workout can also trigger painful symptoms.  Some patients report that symptoms worsen over time, but others say that their symptoms occurred suddenly.

    Who is at risk?

    Men between the ages of 40 and 70 are most likely to experience the pain of plantar fasciitis, but people of all ages can develop this condition. Some behaviors can increase the risk. A genetic history or family record of plantar fasciitis is a primary risk, as is simply getting older.

    Although everyone who walks on the planet is capable of developing plantar fasciitis, there are a few specific risk factors that can increase your chances of developing it.

    1. Obesity

    Increased weight means increased daily pressure on the feet. This additional daily strain can cause all kinds of problem in the lower extremities, including swelling and pain in the feet.

    2. Genetics

    Those with first-degree relatives (parents or siblings) who develop plantar fasciitis are more likely to develop the condition themselves.

    3. Metabolic issues

    A person with liver disease, diabetes, or thyroid issues may have issues with their circulatory systems that put them at risk for plantar fasciitis. These metabolic conditions may result in not enough blood and oxygen to the feet, which can cause pain in the plantar fascia.

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    4. Lifestyle

    Smokers and those who have a history of overuse of alcohol may be more at risk for developing plantar fasciitis. This may be closely linked to inactivity, and obesity may be a contributing factor as well.

    5. Age and gender

    Getting older is a primary risk factor for plantar fasciitis. Men between 40 and 70 years of age are the demographic most likely to be diagnosed with this condition.

    Many of these risk factors deal with metabolic issues and may be related to the circulation of blood in the feet. There are some physicians who believe that this condition is a result of high acidity in the body, and they point to the variety of those affected as proof. Patients with plantar fasciitis can be marathon runners or couch potatoes. They can be in good health otherwise or be obese with an unhealthy diet. There are multiple risk factors that have not been explored deeply at this point, but there are also a variety of treatment options.

    How is this condition diagnosed?

    Physicians diagnose plantar fasciitis with a combination of patient interviews and examination. Doctors will especially focus on onset and any activities that may have caused the pain.

    If bone spurs are suspected, doctors may order X-rays to confirm that diagnosis.

    How to prevent plantar fasciitis

    Prevention is key for this condition. Patient education can help with this. Some of the best ways to prevent this condition include:

    • Finding proper footwear
    • Utilizing orthotics when needed
    • Properly warming up

    To prevent plantar fasciitis, a warm-up is essential. Beyond shoes, many athletes ignore their feet when they begin to workout. Here are a few stretches that can be done to get the blood flowing in the feet before beginning.

    • With feet bare, grasp toes with one hand and the heel with the other. Bend the toes back with one hand as the other hand pulls the heel back. Hold for 30 seconds.
    • Still with bare feet, start in a squat with your toes spread wide. Lean forward slowly and bring your knees to the ground so that your toes are still flexed underneath you. Sit back on your heels as far as you can. This is a very intense stretch, so go slowly and back off if it becomes painful. Hold for at least one minute.
    • Place hands on a wall, shoulder height. Step the left foot straight back so there is about two or three feet between your left toe and right heel. Move your hips forward, keeping your left heel down, until you feel a stretch in the calf. Don’t bounce, just hold for 30 seconds. Release, and do the same with the right foot.

    You can also use a tennis ball to massage the arch of your foot. Add pressure as you can, but go slowly. This should relieve pressure and feel good. You can roll the tennis ball all over the foot, putting weight onto it to increase the depth of massage. If you need a deeper massage, switch to a harder ball with less “give.”

    How do you treat plantar fasciitis?

    The initial treatment options are easy to comply with and generally non-invasive. A period of rest and icing to the affected area can help with pain and inflammation, as can over-the-counter non-steroidal anti-inflammatory drugs (nsaids). If the plantar fasciitis is due to injury or repetitive motion, then rest is essential, with as little strain put on the foot as possible.

    Depending on the extent of your pain, you may also need to try some other treatment options. These are discussed below.

    Orthotics

    For severe cases, doctors may recommend a boot or other immobilizing support, but in milder cases, shoes with orthotic insoles or firm arch support will be adequate.

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    Traditional physical therapy

    Patients will be instructed on specific stretches and movements to loosen and condition the plantar fascia. Plantar stretches may include placing the foot on the opposite knee while seated and flexing the feet strongly while pulling back on the toes.

    High-load strength training

    While working the plantar fascia like a muscle may seem odd, new research has found that doing so can actually improve recovery times. A recent study published in the Scandinavian Journal of Medicine and Science in Sports found that plantar fascia has a job that is similar to the Achilles tendon in both load bearing and function. Researchers studied the effect of this specific tendon in a randomized group of 48 patients with plantar fasciitis. They wanted to see if high-load strength training, typically utilized to develop muscles and stretch tendons in the lower leg, would offer superior results to traditional plantar stretches.

    One study group completed plantar stretches ten times for ten seconds, three times per day, and the other group completed unilateral heel raises using a towel under the toes. Study participants stood on a raised platform and placed their toes on a rolled-up towel. Patients took three seconds to raise up on tiptoe, paused for two seconds, then took three seconds to slowly lower down. Patients performed the activity with one foot at a time, starting with three sets of 12 repetitions. They gradually added weight by filling a backpack with books. The repetitions were decreased but the number of sets was increased as weight was added to the backpack.

    The result? The high-load strength-training group achieved short-term pain relief more quickly than the group that completed traditional plantar fasciitis stretches. While both groups had similar levels of pain at the six and 12-month mark, the pain-relieving effects of high-load strength training were immediate.

    Interventional radiology

    Research presented at the Society of Interventional Radiology’s Annual Scientific Meeting has indicated that ultrasound imaging and targeted ultrasonic energy is an effective way to not only break up and remove tissue damaged by plantar fasciitis but to also allow healthy tissue to regenerate in its place. One hundred patients treated with this therapy starting in 2013 have reported positive, long-lasting relief.

    Rahul Razdan, M.D., one of the study’s researchers and an interventional radiologist at Advanced Medical Imaging in Lincoln, Nebraska, noted that this is the first treatment option that goes beyond short-term solutions:

    “While standard treatments, such as pain medication and physical therapy, can offer some relief, there have been no permanent answers. It is important for patients suffering from chronic plantar fasciitis to know that they have treatment options. We have patients who are in so much pain they can’t even play with their kids or take their dog for a walk. This ultrasonic treatment can give patients their lives back and let them enjoy their lives.”

    Interventional treatments

    For inflammation that persists, doctors may prescribe corticosteroids for short periods of time. If pain persists, and a cast or a boot does not help with the pain and inflammation, then doctors may prescribe steroid injections. For the most severe cases that are not responding to treatments, doctors may try plantar fascia release where they cut into the connective tissue to ease the tension and stress that is causing the pain.

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  • How can I remember to take my medication?

    If you’ve ever had any sort of health issues, you probably know what it’s like to be handed a thick stack of prescriptions with no idea what each medication does, why you should take them, or how often to take them. It can be easy to become overwhelmed, which can quickly lead to refusing to take all medications. However, with some careful planning and organizations, managing your medications can be simplified.

    How to remember to take your medications

    While it may be true that a spoonful of sugar helps the medicine go down, something sweet may not be the only (or best) way to manage your medications. Managing medications safely is an important part of successful treatment of any condition, and chronic pain is no exception. Here are some of the best ways to remember, organize, and keep track of your medications.

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    Know that it’s important and ask questions

    The first step to remembering to take your medications regularly is realizing that it’s important to do so.

    Sometimes physicians hand over prescriptions without a full explanation, so don’t be afraid to ask questions, such as:

    • What does this medication do?
    • Why do you think it will help me?
    • Are there any potential side effects I should watch for?
    • Does it interact with any other medications, foods, or drinks?
    • Should I take this medication with food?
    • Is there a certain time of day that it’s more effective?

    Before you leave the office, make sure you have a clear understanding of the following:

    • Dose: How much of each medication should you be taking? Ask about the amount of medicine in each pill (milligrams) as well as the number of pills. If you are not sure you will remember everything, write it down or take someone with you to your appointment.
    • Restrictions: Ask about which medicines need to be taken with food, which need to be taken without, and which should not be taken at certain times of day.
    • Side effects: Your pharmacist can discuss these with you as well, but talk to your doctor about potential side effects or drug interactions. It is crucial that you disclose any other medications – prescription, over-the-counter (OTC), or naturopathic – you may be taking so that your doctor can identify potential adverse drug interactions. If you aren’t sure if a particular supplement or OTC medication will interact, ask anyway.

    Knowing why a medication is important can make you a lot more likely to take it. If you take multiple medications, consider taking notes. This way, if you lose the inspiration to take them later on, you can revisit your notes and remind yourself why it’s important.

    Discuss your current medications

    Open communication with your healthcare provider and all of his or her office staff is crucial to managing medications. Many issues with prescriptions begin at the doctor’s office, even with prescribing that is mostly electronic. Make sure you tell your physician about all of your medications, including over-the-counter.

    Studies have shown that a lot of patients hold back from their physicians, but it’s extremely important to be honest about all the medications you take. They can interact with each other, sometimes dangerously. For example, non-steroidal anti-inflammatory drugs(nsaids) like Aleve or Advil are safe in small to moderate doses on their own. When combined with some prescription drugs, though, they can increase the risk of gastrointestinal bleeding. If your physician tells you that one of your prescription medications shouldn’t be taken with certain over-the-counter pain medications, ask what you should take instead.

    In addition to drug interactions, some medications can react with foods. For example, some diabetes medications interact very dangerously with grapefruit. The effectiveness of certain blood thinners can be unintentionally reduced by vitamin K. Others can’t be taken with anything that’s been fermented, such as alcohol or certain cheeses. Also consider asking your physician how severe the interactions are, so you know how strictly you have to avoid them.

    Use other resources, if needed

    If you realize after leaving your doctor’s office that you forgot a question or two, don’t panic. Call the doctor’s office and ask them to have your physician call you back by the end of the day. You can also take advantage of pharmacists.

    For example, most Walgreens pharmacies have a window just for consultations or questions. A pharmacist won’t be able to alter your prescriptions at all, but he or she will be able to give you a lot of information. Also, lots of pharmacies are open 24 hours a day, so you can call any time of the day or night with questions.

    When you fill your prescriptions, read each label carefully and make sure that the prescription matches what your doctor told you. If you have any concerns, don’t hesitate to call your doctor or ask the pharmacist to double check.

    Check your phone’s medication apps

    Technology makes managing medications easier than ever. A study from Queen Mary University of London found that a simple text message helped one in six patients remember to take their medication. This may not seem like a large number, but when some research indicates that only half of patients take their prescriptions properly, that added patient is a step in the right direction. The lead author of the study believes that:

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    “[a]n important and overlooked problem in medicine is the failure to take prescribed medication. The results of this trial show that text message reminders help prevent this in a simple and effective way. More than just a reminder, the texts provided the link to identify patients who needed help.”

    There are tools beyond a text that can help patients remember to take medications. Apps for smartphones can be easily downloaded to do the reminding. These include the following apps.

    Rxmindme 

    This app allows users to customize it with all prescription information, including doctor and dosage. You can add or remove medications easily, and the app offers a custom alarm to remind you to take your pills. You can also program a reminder for when your prescription is running low. The app has a list of medications, making common prescriptions easy to add, but not all herbal supplements or over-the-counter meds are listed. These must be listed manually. This app is only available for iPhone 4 or later.

    Dosecast 

    Dosecast offers similar features to rxmindme but is available for Android, Apple, and Blackberry phones. This app has similar features to rxmindme but also tracks medical adherence (whether or not you are taking your medications properly). This app also allows you to skip or postpone a dose and sends reminders that you program.

    Drugs.com reminder apps 

    Drugs.com offers several different apps to help with not only medication reminders but also pill identifiers and apps for information on each drug. Their pill reminder app is free for iphones only and installs directly onto your phone. You can track prescriptions and set medication or refill reminders. Other features include drug interactions and warnings and precautions.

    Prepare and organize your doses

    Especially for those who are taking multiple medications multiple times a day, a weekly pill sorter can help you organize and plan ahead. These can be purchased in the pharmacy section of drug and grocery stores and can be as simple or elaborate as you like.

    You can get small boxes or containers and label each one with a time of day (such as “Breakfast pills”). Then take each of them in that box at its assigned time. Alternatively, you can use colored markers, colored rubber bands, or colored stickers to denote the time of day. You can even put colored stickers on your chart (blue stickers for lunch pills, red stickers for bedtime pills, etc.) And coordinate the colors you mark your pill bottles with.

    Pill organizers also work well for this. A pill organizer is a box with compartments for your medication times each day. Some have just one compartment, but others have as many as four. These are great for anyone who tends to forget if they’ve taken their medications yet. You can look at your pill organizer and easily see whether or not you’ve taken your “Dinner” pills on Thursday. You can even find pill organizers that release medications on a timer, have alarms, or come apart so you can bring a day’s medications with you.

    Make organizing your medications part of your weekly Sunday night rituals. Or, if you’re on many, ask another family member to help out.

    A note of caution: if you have small children in your house, pill sorters may not be a good idea. They are not childproof, and many medications can cause serious injury to children. Use common sense when deciding if this is a good plan for you, or make sure to store it in a secure place.

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    Make a medication chart

    The key to taking your medications regularly is organization and one of the best ways to do that is with a medication chart.

    These are a lifesaver when you’ve got a lot of medications to keep track of. A chart gives you a place to record the name, dosage, time of day, and any other notes for each medication you take. You can print off and fill out this chart from the FDA or this chart from the North Carolina Program on Health Literacy. If you have allergies to any medications, consider writing them in across the top or bottom and labeling them clearly as allergies. Then make copies: one for home, one to carry with you, and one to give to a friend or family member.

    Make sure you have your medication chart with when you see doctors. Your physician might even want a copy of it; if not, he or she will likely copy yours for his or her own records. Make sure you let your physician know if anything on your chart is incorrect. A bottle of white-out at home can help you correct your master chart so you can make updated copies.

    Take your medications on your schedule

    In other words, use your everyday activities as reminders.

    Get into the habit of taking your medications with breakfast or just before you go to bed. If you take a lot of medications, you can use your chart to help you break them up throughout the day, perhaps taking a few with each meal and a few at bedtime.

    Have a plan in place for eating out or traveling

    If you have a pill organizer that comes apart into one-day sections, bringing along your medications for a day out is very easy.

    If you’re only planning to be away from home for one meal, you can get a pill box. For medications that need to be kept at a certain temperature, have a small cooler on hand.

    Bring in other technologies

    You can also use a little technology to help you remember to take your medications, beyond those in your medication apps.

    Research has shown that text alerts can help people remember to take their medications. There are several online services (like this or this) that you can sign up with to receive text or email alerts. You can even set reminders to help you remember to refill your prescriptions before you run out.

    Additionally, if you’re on a lot of medications or have a serious medical condition, get a medical alert bracelet or necklace. These can list your condition, note that you have a medication chart in your wallet or purse, or even give an 800-number that can be called for more information.

    Don’t forget to dispose of medications properly

    The ideas above will help you remember to take your medications in proper doses, but what should you do if you switch medications and have pills remaining? The old standby used to be simply flush the medication down the toilet, but with drugs showing up in our drinking water this is no longer recommended. There are safer ways to dispose of expired or unnecessary medications.

    The U.S. Food and Drug Administration offers these guidelines for safe disposal of medication:

    • Do not flush down the toilet or wash down the drain unless the label specifically instructs you to do so.
    • Find a local drug take-back program.
    • If no take-back program is available, follow these steps: remove medications from original containers and mix with old kitty litter or used coffee grounds to make them unrecognizable and undesirable, then seal trash bags tightly or place in a sealable container and put out with your regular trash.
    • Do not give old medication to friends. This is illegal and unsafe.
    • If all of these methods sound unappealing or you are unable to safely dispose of your medications, bring them to your pharmacist for further instructions.

    When you throw away empty prescription bottles, make sure to scratch out or black out all personal identifying information.

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  • How chiropractic works and can help you find pain relief?

    Chiropractors may best be associated with spinal adjustments and the popping sound that many people’s bodies make as their musculoskeletal systems click back into proper alignment. That noise is actually the sound of pockets of gas released by the joints as they fall back into place. But the science of chiropractic dates back to the earliest days of civilization, making appearances in texts discovered from ancient Chinese and Greek civilizations. Today, chiropractic care ranks as the third largest health profession, surpassed only by medicine and dentistry. Here’s how chiropractic works and how it can help you.

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    How chiropractic works — the beginning

    With 77,000 chiropractors practicing across the country, this rapidly expanding field offers thousands of patients hope for pain relief. Increasing numbers of everyday people are turning to this time-honored tradition, the same one used by every team in the National Football League to help its players recuperate from whiplash, muscles strains, and neck and low back pain, according to the American Chiropractic Association (ACA).

    But, chiropractic care itself has existed since ancient times. Too many ignore these historic, effective traditions as fancy treatments and pharmaceutical interventions captured the public imagination over the past century.

    Writings dating from 2700 B.C. and 1500 B.C. were uncovered in Greece and China that reference the use of chiropractic care. Later, Hippocrates, the famous Greek physician whose eponymous Hippocratic Oath all doctors take, famously wrote:

    “Get knowledge of the spine, for this is the requisite for many diseases.”

    Starting in the late 1800s, chiropractic care emerged in the U.S., pioneered by an Iowa doctor named Daniel David Palmer. Palmer founded the Palmer School of Chiropractic. This school lives on to today, steeping young doctors in the rich traditions of the practice.

    During chiropractic school, students undergo four to five years of training. They spend at least 4,200 hours spent in the laboratory, classroom, and medical clinic. Before practicing, chiropractic doctors must pass a national board test along with any tests required on the state level. Each state also has its own licensing requirements. The depth and breadth of training confers chiropractors the ability to act as primary care providers, according to ACA.

    Today, the harsh effects of harmful drugs and the reality that wellness comes from a healthy skeleton and lifestyle—not costly and dangerous drugs—is again taking hold. With it, the momentum builds for more natural, holistic, and effective treatments.

    How chiropractic works — the approach

    Chiropractors focus on the health and proper alignment of the musculoskeletal system. Many muscle and joint pains result when some component in this intricate system of muscles, joints, bones, tendons, and ligaments falls out of place. Whether you’re a sports star or desk jockey, anybody’s musculoskeletal system may experience a disturbance resulting from daily activity.

    Chiropractic medicine is based on the idea that a person’s overall health is linked to spinal alignment. The spine is not just a column of bones. It also houses the central nervous system. And, this affects the way a person processes pain.

    All body parts are intricately connected. A misalignment in one area can influence misalignments, or even pain, in other, seemingly non-related parts of the body. Through spinal adjustments and manipulations, chiropractors help patients ensure their bodies are in optimal alignment, which encourages the free flow of muscles and bones. Without restriction in the musculoskeletal system, most patients experience a reduction in pain.

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    Benefits of chiropractic care

    The chiropractic approach is medicine-free, minimally invasive, and holistic. The most common techniques used are spinal adjustments or manipulations, but chiropractors treat the whole person. They examine lifestyle choices like diet, stress, sleep, and physical activity levels. These factors influence a person’s experience of pain and the degree of healing that’s possible.

    A spinal manipulation may reduce a patient’s pain, but helping that patient possibly lose weight or reduce stress, for example, will support continued health.

    Studies show that patients who actively participate in their treatment experience better outcomes and reduced pain. Many patients with low back pain find chiropractic care is an effective way to manage discomfort and find improved quality of life.

    Another benefit is that the practice is minimally invasive. Injured workers are 28% less to undergo spinal surgery if they visit a chiropractor before an MD, ACA reports.

    With prescription drug abuse skyrocketing and the dangers of opioids increasingly well known, more patients are gravitating toward chiropractors and their minimally invasive, effective methods of treatment.

    Chiropractic care for back pain

    Back pain is a pervasive and serious issue, affecting up to 80% of people at some time during their lives, according to the ACA. At any given time, about 31 million U.S. adults experience back pain.

    While back pain has many lifestyle risk factors, such as poor posture and sedentary living, studies have shown that chronic back pain is related to changes in pain processing, according to research published in The Journal of Pain. The study found that patients receiving spinal manipulation therapy experienced less sensitivity to pain, and researchers said the procedure holds promise as a clinical treatment.

    Another study published in The Spine Journal examined the benefits of spinal manipulation in patients with acute back pain and found the chiropractic technique outperformed other treatment methods like medication or exercise.

    Back pain is one of the leading causes of disability and costs associated with treating it are estimated at $194 billion annually, according to the American Academy of Orthopaedic Surgeons. Studies show that chiropractors can alleviate some of that cost burden, with patients spending up to 20% less when they visit a chiropractor first instead of an MD, according to ACA.

    Chiropractors, instead of prescribing drugs or invasive procedures, seek to understand pain conditions from musculoskeletal origins.

    The origin of pain

    Often times, pain results from tissue injuries that lead to hypermobile or restricted joints. Injuries sometimes develop from accidents, but may also result from daily repetitive stress, such as poor posture.

    When tissues become injured, they become inflamed and painful, limiting muscle and joint mobility and often causing seemingly unrelated pain.

    Chiropractors are able to uncover the musculoskeletal issues underlying many painful conditions and perform the necessary adjustments. In addition to approaching pain from this alignment perspective, chiropractors also frequently suggest rehabilitation techniques and lifestyle changes such as diet, exercise, and stress management to support a path to healing.

    What happens during a chiropractic appointment?

    Chiropractors use a whole-body approach with patients. The doctors are trained in specific diagnostic techniques that range from skeletal imaging to observing how patients’ bodies move to identify areas needing adjustment.

    During a chiropractor appointment, patients may undergo an examination, receive hands-on treatment to correct misalignments, or receive information about possible lifestyle modifications to help reduce pain.

    Is chiropractic care safe?

    The short answer is yes, but let’s dive a little deeper.

    First, one of the most commonly used methods of treating back and other types of musculoskeletal pain is painkillers. However, even over-the-counter medications like Advil and Tylenol are not without danger when taken over long periods of time.

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    These medicines are intended for short-term issues, like healing a headache or acute injury. When taken continually, these medications may cause gastrointestinal problems such as ulcers or bleeding. Other risks include high blood pressure, kidney problems, or even heart issues.

    With many medical treatments emphasizing invasive methods, chiropractic care offers a refreshingly non-invasive approach. And even among non-invasive therapies, chiropractic care ranks among the safest there is.

    No treatment is 100% safe, and there are risks, however those risks are very small. Some patients experience feelings of soreness or achiness following treatment, but that discomfort usually disappears within 24 hours.

    Some claims have linked a specific type of neck manipulation with a stroke known as vertebral artery dissection. However more complete evidence suggests that this stroke may take place spontaneously, and chiropractic care is not a trigger.

    Other reports have connected the stroke to normal activities like turning the head while driving or even getting shampooed in a hair salon. These patients have specific symptoms involving neck pain and a headache for which they seek treatment. Only one in 5.85 million patients will experience this type of stroke connected to a high-velocity upper neck manipulation, making this an extremely rare occurrence.

    Patient satisfaction for chiropractors is extremely high, with low-back pain patients giving the doctors high marks, above even physical therapists, surgeons, or primary care physicians.

    Conservative care starts with chiropractic

    Chiropractors believe in conservative care first. They believe that non-invasive treatments should come before more drastic measures. Further, medications should be used sparingly, and not as the first line of defense. As the American Chiropractic Association (ACA) says:

    “For years, many patients would find relief through conservative forms of care such as chiropractic services only after unsuccessfully trying a range of other, more complex, and riskier treatments. Today, that approach has been reversed.”

    Chiropractic care promotes non-invasive, drug-free treatments when possible to support patient health.

    Over the past few years, increasing awareness about the dangers associated with opioid drugs, which are frequently used to treat back pain, has led to a resurging interest in methods such as chiropractic and associated treatments, including acupuncture.

    Opioids are dangerous because they can lead to addiction, and even overdose or death. Meanwhile, these powerful drugs don’t address pain’s root cause. Instead, they leave patients reliant on these pills, which aren’t 100% effective, for the rest of their lives. As these ill effects become better known, alternative therapies such as chiropractic are growing more popular.

    Chiropractic doctors focus on the body’s musculoskeletal and nervous systems. These specially trained physicians perform treatments including spinal manipulations, also known as adjustments. These work to increase mobility of a patient’s spinal vertebrae and ensure they’re in the proper alignment.

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  • What undiagnosed pain patients can do to find answers?

    If you’re still traveling from doctor to doctor, hoping for a diagnosis, take heart: you’re not alone. Unfortunately, too many undiagnosed pain patients go years without figuring out what’s causing their condition or symptoms. If you’re one of these patients, there are things you can do to improve your chances.

    Why are there so many undiagnosed pain patients? 

    Consider the story of one 50-year-old Oregon woman who landed in the hospital 60 times over the course of 15 years because of her mysterious symptoms that included stomach pain, dizziness, and nausea. All those hospital visits, rounds of testing, and a never-ending parade of doctors, and still no diagnosis, reports Everyday Health.

    While chronic pain is considered a disorder in itself, it’s also an umbrella term for the numerous conditions associated with it. Back pain, leg pain, pain from cancer or diabetes, fibromyalgia—each of these conditions are worlds within themselves, with different causes and responses to treatments.

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    Even if someone receives a diagnosis, sometimes that’s the starting point and not the end. Think of the wide world of often-painful autoimmune disorders, which are typically difficult to diagnose and highly individualized. One patient might find a special type of diet works wonders while another may need specialized treatments like acupuncture.

    Even conditions that sound specific, like irritable bowel syndrome, can be catch-all disorders. IBS is characterized by digestive troubles, but patients often develop these troubles for various reasons, necessitating different treatments. Dr. David Clarke, author of the book They Can’t Find Anything Wrong! Tells Everyday Health:

    “It is enormously frustrating for a patient with real pain not to know the cause, and they may even question their own sanity.”

    Should I visit a pain doctor or family doctor?

    For many people with chronic pain, the family doctor is the first stop on the journey to find answers. About 63% of people with ongoing pain have visited their family doctor at some point for answers, according to the American Academy of Pain Medicine.

    And while 45% of chronic pain patients have visited some type of specialist, only 15% have sought the advice of a pain doctor.

    Family doctors frequently prescribe medication, whether over-the-counter or prescription. This approach may work for those with mild or moderate pain that you can’t manage on your own, according to webmd. However, pain medication doesn’t always work and even if it does, it’s only a bandage. Medication doesn’t fix any underlying issues that may be causing the pain.

    People with moderate to severe pain that is constant should consider visiting either a pain specialist or doctor specializing in the area of the body causing pain, such as a chiropractor for back pain. Pain doctors have the expertise to dive deeper into the underlying causes, and even begin to ferret out some of the lesser-known causes of chronic pain that are often invisible and difficult to detect.

    For instance, lifestyle factors such as stress, weight, and physical activity can dramatically influence your experience of pain. The relentless suffering experienced by the Oregon woman from earlier in this article turned out to be caused by stress, says Clarke. He adds:

    “In some patients, stress is responsible for 100% of the pain. In others, it is only a minor contributing factor.”

    After Clarke worked with the Oregon woman, he soon learned the pain resulted from stress she felt from interacting with her emotionally abusive mother. Once the patient discussed the stress and figured out the dramatic impact it had upon her health, the symptoms stopped, Clarke said.

    What you can do to get diagnosed

    Unexpressed emotions and related stress are to blame for some cases of un-diagnosable chronic pain. Other times, the pain is from a very physical cause that just needs the right type of testing.

    Public relations specialist Alyssa B. Suffered from extreme neck pain that wouldn’t relent, no matter how many painkillers her doctors gave her, reports Everyday Health. Finally, after insisting to her doctors, she received an MRI and discovered four herniated discs. Doctors recommended surgery. Alyssa has opted to forgo that option for now and do the best she can with medication and physical therapy.

    Alyssa’s story underscores the importance of finding the right doctor, being your own advocate, and not stopping until you find the answers you seek. The journey of all undiagnosed pain patients are different, but there are a few things you can do to increase the likelihood of finding answers.

    1. Visit a pain specialist

    Family doctors are excellent at what they do, but pain specialists offer a wealth of knowledge outside the scope of family medicine, Everyday Health says. Many family doctors receive only a few hours of education in pain, while pain specialists focus on the topic in school and in practice.

    Experienced pain doctors have years of patient case studies to draw information from, increasing the likelihood that you’ll finally find the answers you’re looking for.

    2. Keep a pain journal

    A pain journal could be a critical resource in helping you and your medical team understand the condition you’re facing and identify the most helpful treatment options.

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    Track when you feel pain along with your daily stress levels, exercise activities, and food intake. Over time, you’ll be able to analyze this information and potentially identify pain triggers. Maybe you realize that the pain is stress-related after all. Or perhaps you see that a certain food sets it off.

    With this information, you’ll develop the ability to tailor your lifestyle to reduce triggers and feel less pain.

    3. Participate in your treatment

    Studies show that patients who actively participate in feeling better, whether that’s by exercising or researching potential new treatments, have better health outcomes. The web offers an infinite source of information and also the ability to connect with others who, like you, may be having trouble finding a diagnosis or effective treatment.

    Multiple applications for your cell phone also help with everything from developing mindfulness—which is beneficial for reducing pain regardless of source—to helping you sleep better.

    In the search for answers, you’ll also need to be your own advocate. Demand advanced testing like an MRI if you feel you need one. Switch doctors if you feel yours doesn’t listen or have the time to fully investigate your health condition.

    Become the boss of your health, patiently and persistently searching for answers, or at the very least, solutions. Because even if you aren’t able to fully understand your condition, you can still find ways to manage the pain it causes.

    4. Become an informed patient online

    This tip is among the most important. The amount of health information available to patients has never been greater, thanks to the Internet. Demand is equally high; one in 20 Google searches seeks health information, according to Google. Everyone from independent doctors’ offices to huge medical systems is making authoritative information readily available. That said, the Internet is still the Internet, and not all information is credible. Knowing the difference can help you avoid sites that make unsubstantiated claims.

    Learning how to sort through online information is important for optimal health. Patients without high health literacy generally experience worse outcomes than more informed patients, according to the U.S. Department of Health and Human Services.

    Here are a few ways you can become a more empowered patient.

    Look for new partnerships that improve online health content for patients

    At the other end are search engines like Google. These filter through the glut of information posted online to rate its usefulness, which includes measures like credibility. Google uses those usefulness ratings to order search engine results.

    Now, these two sides are coming together to help a patient get better information. Mayo Clinic recently announced a partnership with Google that has already changed how web viewers see health information online.

    When a patient searches for a medical condition in Google, a knowledge box appears on the right side of the screen. Mayo doctors are working with Google to review the information and ensure accuracy.

    Searching for “low back pain,” for example, yields a box with an overview of the condition, prevalence rates to let patients know if it’s common or not, symptoms, and possible treatments. Mayo medical editor Dr. Phillip Hagen says:

    “I certainly am sensitive to the need for accurate information, so if you take a site like Google, which is a first stop for a lot of people, I’d love it if they can get good, reliable information when they start.”

    Credibility is key

    Anyone with access to a computer can post information online, making it important for a patient to assess the credibility of information they’re reading.

    One easy way to assess authoritativeness is to check out the URL of the website. Sites ending in .gov are great because that information is coming straight from a government agency, and is probably backed by the best experts around. If you’re accessing non-government based websites, make sure that they clearly link their information back to an authoritative source like a government site.

    Extensions related to schools, such as .edu, are also generally good. However, be careful because sometimes students will write papers on topics that are posted on a school’s website, leaving the URL sounding official even though the information is not from a doctor or other health care professional.

    Avoid this by looking at the URL a little more closely. Information published by individuals will often have a tilde (~) in it. These pages are generally less authoritative than content posted on a clearly branded university page. Also, some schools are not as credible as others, so try to stick to well-known institutions like Harvard or New York University.

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    Also take care when looking at non-profit sites with urls ending in .org. Anybody can purchase a .org URL, so that alone does not mean the site is credible. Try to find well-known organizations with boards consisting of doctors. Sometimes smaller groups aren’t as credible or have ulterior motives that aren’t immediately apparent.

    And if the information is coming from a person or business, make sure the person has appropriate degrees, like a medical degree or, for example, a registered dietician credential for information related to food.

    Find simple information—it exists!

    When searching for the latest information about whatever ails you, it’s easy to get sucked into the world of medical jargon. This somehow makes everything sound really scary and complicated.

    And while some medical issues truly are complicated, they can always be distilled into easy-to-understand terms. Increasing numbers of health websites are taking it upon themselves to simplify health information for that very reason.

    The effort is an important one. A study published in the Australian and New Zealand Journal of Public Health found that most Australians don’t find the information they need because the existing content is too complex.

    Even on the simplest issues, like obesity, researchers found that 17 sites formally discussing the condition were difficult to understand. Difficult information makes ideas not only harder to comprehend. It also increases the likelihood that a patient will misinterpret key information, leading to health choices that aren’t in their best interest.

    Researchers urged medical health websites to focus on simplicity to continue empowering patients in making good health choices. Mayo’s recently announced partnership with Google is a huge step in that direction.

    The bottom line is, if you feel confused or overwhelmed, seek out another source of information. Plenty exists, so find the source that speaks to you.

    Look for dates

    New medical studies come out every day, and new information sometimes proves old information wrong or incomplete. Check for dates to make sure the information is as accurate as possible.

    Ways to verify the date include looking at the bottom of the article or webpage. Many credible, online resources will post a “last updated” date at the bottom of their post or list a copyright date in the footer bar of the webpage.

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  • How to avoid injuries while exercising with chronic pain?

    How to avoid injuries while exercising with chronic pain?

    Exercise is an effective way for pain patients to manage the symptoms of many conditions, including fibromyalgia, back pain, and arthritis. Depending on the condition you have, though, exercise will affect you differently, and you may want to approach activity in a different way. Here’s how to avoid injuries if you’re exercising with chronic pain.

    What’s so important about exercise? 

    Most pain patients, just as with the general population, will benefit from a mixture of cardiovascular activity, strength, and flexibility training. However, specific exercises can be added to address specific conditions.

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    For example, pain patients experiencing discomfort in specific areas of the body, the back or shoulder, for example, may need to strengthen correlating muscles and perhaps stretch others. Meanwhile, patients with more widespread pain that’s symptomatic of altered nervous system functioning, like fibromyalgia, may find it helpful to adopt a more generic form of activity, such as bicycling.

    The nature of being a pain patient is that pain may make it difficult to exercise. However, not exercising often worsens pain. We’ll talk about the best ways for exercising with chronic pain conditions like arthritis, fibromyalgia, and back pain, as well as how to prevent and treat sports injuries.

    Exercising safely with arthritis

    Exercising with chronic pain is particularly difficult for people with arthritis. The nature of this condition results in reduced mobility. However, not moving at all may worsen pain and can further diminish mobility, according to the American Academy of Orthopaedic Surgeons (AAOS).

    Exercise promotes blood flow to the affected area, which delivers vital nutrients and helps to keep the joint as healthy as possible. Activity also strengthens the muscles surrounding joints. As the muscles strengthen, they support more of the body’s weight, leaving less of it for the bones to support. This re-distribution protects damaged cartilage, which can decrease pain.

    For those with advanced arthritis, limited mobility can bring challenges. It’s a good idea to precede exercising with a visit to the doctor or a physical therapist. They can design an appropriate fitness program for you. Good exercises include those that:

    • Require the entire range of motion
    • Support flexibility and reduce stiffness
    • Build strength

    Good options might be swimming, yoga, or bicycling. Start slowly and then work your way up as your strength and mobility increase. While some amount of soreness is normal the day after exercising, significant pain is an indication that you’ve gone too far, according to AAOS.

    Best exercises for fibromyalgia

    Fibromyalgia results in widespread pain and fatigue, both of which can be impediments to exercising. However, exercise is one of best ways to treat pain for fibromyalgia patients, according to webmd.

    If you can’t get out of bed, start there. Fibromyalgia patient and founder of the National Fibromyalgia Association Lynne Matallana was essentially bedridden after her diagnosis. Her doctor suggested exercise, so she began with 30-minute stretching sessions while lying down, followed by a rest period, she tells webmd.

    Eventually, the stretching sessions turned into walks to the mailbox, and then she turned to the treadmill. Start with whatever type of physical activity you can do, and then evolve from there. Although exercise is generally fine for fibromyalgia pain patients, it’s still a good idea to check with your doctor before beginning any type of exercise.

    Good options include walking, yoga, and strength training. Water activities in particular—especially in heated water—benefit people with fibromyalgia because the warm water relaxes muscles and can ease pain, according to Prevention magazine.

    Keep in mind that it could be more effective and healing to exercise in short bursts of activity rather than engage in longer workouts. A 30-minute walk could be broken up in 10-minute increments, spread throughout the day.

    Stretching is also beneficial for fibromyalgia pain patients, but try stretching after some light physical activity when the body is warm, recommends Prevention. Stretching cold muscles could lead to injury.

    Exercising with back pain

    Back pain is increasingly common, affecting up to 50% of working adults, according to the American Chiropractic Association. Back pain frequently develops from sitting too much, poor posture, or injury.

    Alleviating back pain requires a mixed approach of strength building, flexibility, and cardiovascular exercises. If you’re overweight, losing those extra pounds through running, biking, or hitting the elliptical will reduce the amount of weight supported by the spine and skeletal system, which could help to alleviate pain. Be sure to talk with your doctor before starting an exercise routine.

    Although many people initially think of stretching the back when pain strikes, it’s important to strengthen the low back muscles and those in the abdomen, which help to support the back. Core and abdominal strength-building exercises such as planks, which resemble the top of a pushup, are good to hold for as long as you can, but preferably from one to three minutes.

    Another good back strengthener is called a superman, which resembles the yoga pose shalabasana. The goal is to lie on the stomach and, using the back muscles, lift the legs, chest, and arms off the floor with the abdomen remaining on the ground.

    Modifications include leaving the legs on the ground and lifting the chest, or leaving the chest on the ground and lifting the legs. You might clasp the hands behind the back and lift you chest and legs, or for a more advanced option, extend your arms in front of you while lifting the legs, chest, and arms off the ground.

    Back stretches to improve flexibility

    Gentle stretches that can be done include the bottom to heels stretch, which resembles child’s pose in yoga, recommends the UK’s National Health Service. Kneeling on all fours with hands under shoulders and knees under hips, slide your bottom back toward the heels until it rests on them, allowing the arms to stretch in front of you.

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    To work on flexibility, try a bridge. Start out by laying on the back, knees bent and feet on the floor close to the buttocks, recommends the Mayo Clinic. Press the arms into the ground and then lift the hips off the ground by pressing into the feet, gently arching the back. Stay for a few breaths before lowering and repeating.

    The goal for back pain patients who exercise is to strengthen and gently lengthen the muscles and connective tissue, so it supports the body.

    How to prevent injuries

    Playing sports and exercising carries with it innumerable health benefits, but also the risk of sports injuries. Most athletes have sustained an injury at one time or another, with severity ranging from minor sprains to more serious tears or broken bones.

    Fortunately, many minor sports injuries do not require professional medical attention and can be cared for at home. The length of recuperation varies depending on the injury and a person’s medical history. For example, a recurring injury may take longer to heal.

    With minor injuries, a person may be able to return to normal activity within a few days. If pain persists or worsens, or extreme swelling is present, visit a doctor for professional medical advice.

    Prevention is the best treatment

    The best treatment of sports injuries is preventing them in the first place. Damage can result from overuse or an accident, such as landing on a twisted ankle or jerking the knee in an unnatural way.

    People of all ages are at risk of injury. For example, a study from the Radiological Society of North America found that young baseball pitchers had a higher risk of an overuse injury that increased the likelihood of further problems, including torn rotator cuffs.

    Researchers studied 2,372 pitchers who ranged in ages from 15 to 25. Those most at risk for the shoulder injury threw more than 100 pitches each week. Study author Johannes Roedl says:

    “More and more kids are entering sports earlier in life and are overtraining… It is important to limit stress to the growing bones to allow them to develop normally.”

    Warm up, especially if you’re exercising with chronic pain

    Taking care to ramp up physical activity and abstain from excess is important for preventing overuse injuries. Warm up before each exercise session and take care to cool down afterward, recommends Harvard Health Publications.

    Also, take care to ramp up the rigor of an exercise program. If you’re out of shape or haven’t exercised for some time, ease into fitness instead of pushing your body to its maximum limit right away. Even people already in good shape will want to alternate rigorous workouts with more leisurely ones to avoid overtaxing the body.

    Using proper form is also essential, particularly when lifting weights or using the body weight to work out, with lunges, for example. Using good equipment is key, with properly fitting and supportive shoes along with any knee or wrist braces as needed.

    Overusing muscles is a leading cause of sports injuries. Play it safe and listen to your body.

    If you do feel pain, even if it’s just a twinge, recognizing the pain early and easing off the affected muscle or limb can decrease the odds of that area sustaining a full-blown injury.

    Common types of sports injuries

    The most common types of sports injuries include:

    • Sprains: Sprains involve damage to ligaments, which are the tissues that connect bones to each other. Sprains range in severity from first degree, marked by stretched ligaments, to third degree, which involve torn ligaments.
    • Strains: Strains are similar to sprains, but affect muscles or tendons instead of ligaments. They also range from first to third degree.
    • Tendonitis: Often caused by overuse, tendonitis is marked by inflammation of a tendon.
    • Bursitis: A collection of small sacs known as bursa surround joints, muscles, and bones to absorb shock and offer protection. Bursitis is when these sacs become inflamed, usually from repetitive motions.

    Treating sports injuries

    If the worst happens and you sustain an injury while exercising with chronic pain, remember the acronym RICE—rest, ice, compression, and elevation. This method works for most minor sports injuries and supports the body as it works to repair itself.

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    Rest is essential for allowing the body to regenerate damaged tissue. With most sports injuries, your mobility will be limited anyway, so listen to your body instead of trying to push yourself.

    If your specific injury allows, you may be able to continue exercising. For example, if you’ve injured an arm, you could still go for a hike or run, according to Harvard Health Publications. Above all, however, make sure to avoid engaging in activity that aggravates the injury.

    Ice will help to limit swelling and reduce pain. Avoid placing ice directly on the skin. Instead, wrap an ice pack in a towel, applying it to the injured area as soon as possible. For the first day, ice the area for ten to 15 minutes every hour for four hours. For the next two to three days, apply ice four times each day, again for ten to 15 minutes each time.

    Try to avoid using heat until the injury begins to heal. Heat could exacerbate swelling and delay the process of healing. Once the injury passes the acute phase, perhaps after the first week, it’s usually fine to use heat, such as taking a bath or applying a heating pad.

    Compression refers to elastic bandages wrapped snugly without being too tight. Compression gives the area support and promotes healing.

    Elevation helps any fluid that accumulates around the injured area from swelling to drain. You might place an arm or a leg on a pillow, allowing it to rest slightly above the rest of the body.

    Be cautious after an injury

    After the acute phase of the sports injury passes and you feel well enough to return to activity, make sure to do so slowly. You may want to begin with gentle stretching and strengthening exercises. The area will likely have lost some strength while recuperating, so it’s important to work both strength and flexibility. Harvard Health Publications recommends using heat and ice during rehabilitation, as well.

    During rehabilitation, use a heating pad to warm the injured area before stretching. Then, apply ice afterward to reduce any swelling.

    If pain lingers or worsens, be sure to seek professional medical advice. For severe injuries marked by intense pain, substantial swelling, or discoloration, seek medical advice promptly. Seeking a doctor’s care early on can help to reduce healing time and the risk of long-term damage.

    Some people may also find it helpful to visit a physical therapist to plan a rehabilitation program, depending on the type and severity of the injury sustained.

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  • The most common shoulder pain causes, and their treatments

    Do you suffer from pain in your shoulders? Finding out the shoulder pain causes that are affecting you can be the first step towards treatment. Here are the

    What causes shoulder pain?

    Shoulder pain originates in the shoulder joint, which includes the collarbone, shoulder blade, humerus, and the four groups of muscles within it. The shoulder has a huge range of motion. It’s is one of the largest joints in the human body, which also makes it one of the most vulnerable to pain. Here are the five most common shoulder pain causes, along with treatments you can use to find relief.

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    Shoulder pain can come in a variety of different forms and can occur for a myriad of reasons. This includes simple overexertion, fractures, arthritis, and even infections or tumors. The most common symptoms include:

    According to the CDC, about 9% of all pain episodes in joints are shoulder-related, so knowing the cause and treatments can be invaluable knowledge.

    13 common shoulder pain causes and treatments

    If you’re from pain, there’s a number of shoulder pain causes that could be contributing to it. Some types of pain have an obvious origin–an injury or overexertion during exercise. For others, the cause may not be so apparent. For example, it could be due to an underlying chronic pain condition. Others may suffer from repetitive stressors in their environment. Something as simple as using your computer mouse everyday in an incorrect way could actually lead to pain.

    Nevertheless, there are a few more common causes of pain. These include:

    1. Rotator cuff injuries and tears
    2. Osteoarthritis
    3. Adhesive capsulitis, or frozen shoulder syndrome
    4. Shoulder dislocation
    5. Thoracic outlet syndrome
    6. Fractures
    7. Whiplash
    8. Fibromyalgia
    9. Neck pain
    10. Spinal stenosis
    11. Arthritis
    12. Lupus
    13. Tendon sheath inflammation

    Let’s talk about each of these in more detail, along with suggested treatments.

    1. Rotator cuff injuries and tears

    The rotator cuff is the group of four muscles that inhabit the shoulder. They are help stabilize the shoulder and assist in its movement. It is also one of the most common spots for injury, although the rotator cuff can be damaged for months or years before symptoms start to surface. Common symptoms include limited range of motion, difficulty sleeping due to shoulder pain, tenderness when reaching up, and pain in the shoulder especially at night.

    There are three main categories of rotator cuff injuries:

    • Bursitis is caused by inflammation of the bursa, which are fluid-filled sacs that help the shoulder move and typically occurs after an injury
    • Tendinitis is an injury caused by overuse of the shoulder muscles, which causes them to become inflamed
    • Finally, there are tears in the shoulder that can be caused by untreated tendinitis or an acute injury

    As familydoctor explains, you’ll know when the rotator cuff is hurt if:

    “If the rotator cuff is involved, the pain is usually in the front or outside of the shoulder. This pain is usually worse when you raise your arm or lift something above your head. The pain can be bad enough to keep you from doing even the simplest tasks. Pain at night is common, and it may be bad enough to wake you.”

    Treatment for a rotary cuff injury depends on the severity of the damage done and which category it falls into. Over 50% of injuries can be fixed using specific exercises and various at-home care options. However, in the worst-case scenario, surgery will be required to fix the tear as range of motion and shoulder strength will not improve without it.

    2. Osteoarthritis

    Osteoarthritis (OA) is a disease of aging that is the most common type of arthritis. It is the leading cause of disability in adults in the U.S. In fact, over 1/3rd of adults over the age of 65 suffer from this disorder.

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    Osteoarthritis occurs in the shoulder when the cartilage that covers the joint starts to break down, although it can occur in any joint. With the breakdown of this protective layer, there comes an increase of friction as the bones of the socket have more direct contact, which can lead to bone damage. Many people experience pain, swelling, stiffness, and a limited range of motion due to this shoulder pain condition.

    The treatment for this condition is highly dependent on the person. Some can manage their symptoms with exercise, physical therapy, and medication. Others, however, may require more drastic care in the form of surgery. The surgical treatment can range from cleaning damaged tissue to replacing the joint all together.

    3. Adhesive capsulitis

    Adhesive capsulitis, also known as frozen shoulder, is a condition that limits the range of motion in the shoulder. It typically occurs when the tissue in the shoulder thickens and scars, which leaves little space for the joint to rotate properly. The risk of developing this condition increases if you are recovering from other medical conditions that prevent movement of the arms. Signs of this disorder usually start gradually and worsen over time. The symptoms for this condition are swelling, pain, and stiffness.

    Frozen shoulder is a condition that becomes worse the less you use your shoulder. While this disorder can go untreated, it can take as long as three years for it to heal naturally. Standard treatment will speed the healing process up tremendously. Treatment includes physical therapy and medications. Physicians will often try interventional procedures such as steroid injections, joint distension, and shoulder manipulation as well. If none of these work, generally surgery is the only other viable option.

    You can watch a steroid injection in the following video. This procedure was done on the lower back, but the principles are similar.

    4. Shoulder dislocation

    Dislocation is another severe cause of shoulder pain that can occur from a forceful impact or fall. When a shoulder is dislocated, the humerus bone is jarred loose from the socket, which can tear ligaments and tendons. This event is extremely painful and you should seek medical attention if it occurs as soon as possible. Improper care can lead to nerve damage and once you dislocate a shoulder, it is much more likely that it could happen again.

    Treatment involves a medical professional putting the dislocated shoulder back into the socket, which is called reduction. Afterwards, a standard RICE procedure is recommended and a physician will likely immobilize the arm in a sling for several weeks and prescribe rehabilitation exercise. If shoulder dislocation becomes a chronic condition, surgery might be required to repair the ligaments.

    5. Thoracic outlet syndrome

    Thoracic outlet syndrome is a group of disorders that develop when the blood vessels or nerves in the thoracic outlet become compressed. This outlet is a small space that is located between the collarbone and the first rib. This typically causes pain in the shoulders and neck along with some numbness in the fingers, and discoloration in the extremities due to inadequate blood flow. These symptoms can worsen when the arm is placed above the shoulders or fully extended.

    The exact cause of thoracic outlet syndrome is not always known, but certain conditions can trigger its development it. These include muscle enlargement due to weightlifting, repetitive movement or injuries, severe impacts such as from car accidents, weight gain, and pregnancy.

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    The treatment for this disorder consists of physical therapy and medication. Doctors will also recommend that you make certain lifestyle changes as well. These can be frequent stretching, avoiding carrying heavy objects, and strengthening the muscles around your thoracic outlet. If none of these approaches work, a doctor will likely recommend surgery.

    More shoulder pain causes

    In addition to these causes of shoulder pain, some people also suffer from this pain because of:

    • Fractures or other injuries
    • Whiplash
    • Fibromyalgia
    • Neck pain that’s linked to shoulder issues (also called schneck pain)
    • Spinal stenosis
    • Arthritis
    • Lupus
    • Tendon sheath inflammation

    Click each of the links above to learn more about these conditions. Each page discusses symptoms of these conditions, as well as potential treatments for relief.

    How do you stop shoulder pain? 

    If you suffer from pain in your shoulders, there are treatment that can help. Further, the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) reports that they’re actively looking for better treatments for pain in the shoulder. They note that they’re studying ways to:

    • Improve surgery
    • Improve function and reduce pain
    • Correct movement patterns that cause shoulder pain in some people with spinal cord damage
    • Develop new medicines that help muscles and tendons heal
    • Prevent and treat rotator cuff tears

    Organizations and healthcare professionals working every day to find better options for patients. Overall, though, the most important thing is to get a diagnosis for your condition. That way you can ensure you’re applying the right treatments to your condition, for the most effective results. A pain specialist can help determine what’s causing your pain and lay out a few treatment options that could work for you.

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    Official Fibromyalgia Blogs

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  • Does Pilates for sciatica actually help relieve pain?

    The sciatic nerve is the longest single nerve in the body. It runs from the spinal cord through the buttocks where it branches off to both legs and ends below each knee. When inflammation or irritation of this nerve occurs, it causes a painful condition known as sciatica. Because the sciatic nerve controls feeling in the legs, this kind of pain can create additional, long-term problems. Sciatica pain occurs in up to 10% of the population, most often affecting patients between the ages of 25 and 45. Pilates for sciatica is one therapy many have used to find pain relief. While it won’t work for everyone, some do find benefits from this practice. Here’s how.

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    What causes sciatica pain? 

    Sciatica is any type of pain that stems from the irritation or inflammation of the sciatic nerve. This can be caused by repetitive movements, poor posture, or lifestyle factors.

    A slipped or herniated disc can also put pressure on the sciatic nerve. Chronic lower back pain is linked to this kind of pain. A pinched nerve will also create pain radiating down the leg like sciatica.

    A number of different physiological events can trigger sciatica. A fall or injury that affects the spine and presses on the nerve can be one possible cause. However, most of the time a specific injury isn’t involved. In these cases, the irritation or pinching of the nerve due to the body’s natural aging effects lead to sciatica.

    Symptoms of sciatica pain

    The tell-tale symptoms of sciatica include:

    • Pain in the lower back, buttocks, and down the legs
    • A shooting, burning, or throbbing pain
    • Tingling and numbness in the legs and feet

    Pain will also usually increase when patients are sitting for a long period of time. However, it is important to note that increased pain over time may indicate a problem with the nerve itself.

    If you are experiencing these symptoms, it may be helpful to seek the advice of a doctor or pain specialist who can suggest a variety of treatments to stop or alleviate the pain. Your individual treatment will depend on the severity of your pain and the specific cause. One noninvasive option is pilates for sciatica pain.

    How does pilates for sciatica work? 

    Pilates offers similar flexibility and stress-reducing benefits as yoga. However, because the exercises are done at a relatively quick pace, with a greater emphasis on strength, Pilates offers superior fat-burning and muscle-building capabilities. For tension and pain related to sciatica, these exercises can provide pain relief.

    You’ll perform most Pilates exercises seated or reclining, instead of standing. These exercises frequently focus on the core, chiseling your physique as you move through the practice. As an example, a typical Pilates workout might include exercises such as laying on your back while lifting your legs straight into the air for a low-impact abdominal workout. Another exercise involves moving into tabletop position, with hands and feet on the floor, before lifting alternate legs straight for more core work.

    While pilates for sciatica can help you find pain relief, always talk to your doctor before trying any new routines. Certain exercises may actually exacerbate or increase your pain. Therefore, it’s important to work closely with your doctor. Also, find a trusted Pilates teacher and talk to them about your condition. They can suggest exercise modifications during the workout as needed. This interview with Brent Anderson, phd, discusses some of the common poses to avoid if you suffer from sciatica pain.

    The history of Pilates

    Joe Pilates designed the Pilates system. He originally taught self-defense to detectives at England’s Scotland Yard in the years leading up to World War I. During the war, Pilates, a German, was taken as an enemy alien by the English. While held in camp, he taught other internees the exercise system.

    Pilates’ students were sometimes patients lying sick in hospital beds. Pilates would rig equipment to hospital beds, allowing the patients to exercise despite their immobility. This influence can be seen in the Pilates reformer machine, which resembles a hospital bed. Resistance bands and other equipment secured to the frame increase the potential for building muscle and strength.

    When Pilates moved to the U.S. in 1926, he took his exercise system with him, although it didn’t gain widespread popularity until the media began covering it in the late 1980s.

    Today, 8.5 million people practice Pilates, and the industry grew more than 5% from 2008 to 2013, according to market research firm IBIS World.

    What does a Pilates workout look like? 

    Pilates’ premise involves building strength from the inside out, with strong abdominal and back muscles leading to overall physical strength. That’s why it can be so effective for a condition like sciatica. Pilates for sciatica helps build up the deep muscles that can help provide support to the sciatic nerve.

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    Nearly all Pilates movements focus on building the core—the muscles throughout the abdomen, those supporting the spine, and others involved with supporting the center of the body. Classes are either mat-based or conducted on special pieces of equipment. They also frequently involve the use of resistance bands, marking another departure from yoga.

    Although many Pilates exercises can be challenging, modifications are available to suit people at all levels of fitness. As workouts progress and strength builds, you naturally progress to stronger movements with fewer modifications. Having a strong core makes your entire body feel strong.

    Pilates for sciatica workouts 

    Some example postures you could use for Pilates for sciatica are included in the following video from Pilatesology.

    Another example is from Marquis Pilates and Fitness.

    Other common sciatica pain treatments

    The goal with sciatica treatment is to decrease pain and increase mobility. There are multiple ways to achieve this objective beyond Pilates for sciatica. Talk to your pain doctor about your best options. Some are more invasive or may require treatment with drugs to reduce the inflammation and irritation of the sciatic nerve. Some patients find relief with better nutrition. Therapeutic massage can also help manage your pain.

    Additional treatments include:

    The right treatment for you will depend on a number of factors. Before deciding which option to pursue, talk to your doctor for an official diagnosis.

    Acupuncture

    Acupuncture is a technique developed over centuries of Chinese medicine. Trained acupuncturists insert small needles in the skin at various trigger points. These trigger points access the body’s natural energy flow, also called chi. Acupuncture is also often coupled with relaxation and meditation techniques that incorporate the mind, body, and spirit. Individuals with symptoms of sciatica have experienced relief with acupuncture treatments. Acupuncture is non-invasive, with minimal risks for patients.

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    Physical therapy

    A trained physical therapist can help patients dealing with the effects of sciatica with exercises design to relieve the pain. A therapist will help you work through exercises that strengthen the muscles of the lower back, help you stretch the area, and alleviate some of the pressure on the sciatic nerve. Typically physical therapy has a component of at-home exercises as well to keep up the level of recovery. Your length of treatment will often depend on the cause of your sciatica pain and how well you keep up with the exercises between physical therapy visits.

    Yoga

    Another alternative treatment for sciatica pain may be yoga. It’s similar to Pilates for sciatica, but is a deeply meditative practice. It practice involves a series of specific stretching exercises designed not only to increase your body’s flexibility but also calm your energy and promote relaxation. The physical exercise coupled with the mindfulness of yoga can help many patients better handle the effects of conditions such as sciatica. However, if yoga causes more pain than it alleviates you may want to speak with your doctor about different treatment options.

    Epidural steroid injections

    For more disruptive sciatica pain, some patients consider an epidural steroid injection. This treatment is designed to inject medication into the affected area of the body to reduce inflammation and help restore the body’s natural balance. However, most experts currently believe this is just a short-term fix and that patients will need to seek longer-term treatments along with comprehensive lifestyle changes to find the most relief from sciatica pain.

    Chiropractic care

    A chiropractor manipulates the human body to realign the musculoskeletal system. They can provide relief from a variety of conditions. Chiropractic care helps the body through its own natural healing process and does not involve any drugs. The manipulation of the spine can free its movements and relieve pressure on the sciatic nerve alleviating the painful effects of the condition.

    Sciatica is often made worse by remaining stationary. Most specialists encourage you to move to alleviate the pain and strengthen the muscles around the area. In the case of a herniated or slipped disc, you may need additional specialized treatments that will address those specific conditions. These treatments help relieve pressure on the sciatic nerve to reduce pain.

    Find relief

    Because of the intense pain caused by sciatica, your doctor will likely create a comprehensive treatment plan that uses medical interventions alongside lifestyle changes or exercise regimens, like Pilates for sciatica. Especially at the onset of the pain, seek treatments that are less invasive. This may prove to have better long-term effects than drugs or surgical interventions.

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    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

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  • How to relieve shoulder pain at night

    Shoulder pain at night is a very common issue among chronic pain sufferers. The shoulder is one of the most vulnerable joints as it has such a wide range of motion, which opens it up to various injuries and problems. So, why are you experiencing shoulder pain at night and what can you do to find relief? We discuss five treatment options ranging from shoulder stretches to chiropractic to interventional procedures.

    Issues associated with shoulder pain at night

    On top of the pain, most people with shoulder pain at night sleep poorly, which a completely different set of problems has associated with it. These can include:

    Sleeplessness can become a vicious cycle of decreasing sleep and increased pain, which will only make your condition worse.

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    Causes of shoulder pain when night

    Although many shoulder disorders can cause pain, the most common cause of shoulder pain at night comes from rotator cuff tendinitis. It usually is caused by irritation of the shoulder tendons leading to inflammation and pain. This condition can be caused by many things, including:

    Rotator cuff tendinitis is known to affect millions of people in the U.S. each year and is a major cause of shoulder pain when sleeping.

    Some of the other causes of shoulder pain at night are:

    Why exactly does the pain increase at night even though it might be fine during the day?

    Why do I have shoulder pain at night only? 

    While this nighttime shoulder pain cannot always be explained, a lot of the pain comes down to:

    • Being still at night
    • Unrelieved tension and stress from the day
    • The sleeping position you choose
    • Your mattress

    During the day, the shoulder is being actively used while you are in a vertical position. The tendons engage and are pulled downward by gravity, which allows space to be made in the muscle groups in the shoulder. This additional space allows for an increase in blood flow and oxygen that alleviates the stiffness and pain that would be present otherwise.

    When you lay down to rest or sleep at night, you are generally in a horizontal position. This removes the effect of gravity and allows the shoulder muscles to relax. The lack of movement and the relaxation of the muscles allows the fluids in your joints to settle and decreases the flow of blood, allowing the joint to become inflamed. People also tend to lie on their shoulder while sleeping, which can compress the joint even further, and thereby worsening the inflammation.

    How-to relieve shoulder pain at night

    If your shoulder pain is worse at night, there are ways to ease your pain.

    1. Find a better sleeping position 

    The first course of action to relieve shoulder pain at night is to find a good sleeping position for you. Tossing and turning at night is normal for most people, but can agitate your shoulder if you land on it wrong. Sleeping on the opposite shoulder can help avoid this pain, but try not to sleep on your back.

    If the pain persists, you can always trying wrapping your arm or wearing a sling to assist in preventing movement during sleep. Sleeping with a pillow under your knees can help alleviate any associated back pain.

    2. Stick to a sleep schedule 

    Along with fixing your position while sleeping, always make sure to try to stick to a sleeping schedule. Good sleep hygiene can make all the difference in your sleeping patterns. Having a consistent bedtime ritual that helps wind you down at the end of the day can do wonders in terms of reducing stress and tension, and improving sleep length and quality.

    Try something relaxing before bed like a shower and make sure you fall asleep in a dark room with no electronics. Medication can also help you sleep, but be cautious of how often you use them. Constantly requiring sleep aids can be a major sign of a problem and the more you use over-the-counter drugs, the more you will need to be effective. In addition, if you’re using other medications, they may react poorly with the sleep aids.

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    3. Perform stretches for shoulder pain at night 

    Exercising a few hours before bed can also be useful as it will increase blood flow throughout the whole body. This can alleviate pain, but also relax you enough to ease sleeping troubles. Try something low impact like a brisk walk or a bike ride, and then allow your body to cool down again before going to bed.

    Further, certain shoulder stretches can help you reduce the tension and stress that has built up during the day. Not only are shoulder stretches an easy option, but they take only a few minutes at night. Stretching has huge health benefits like increasing flexibility, range of motion, and blood flow. Another big plus is that they are simple to do in your own home and require no special equipment. Before you go to bed, try these seven shoulder stretches to alleviate some tension and reduce your stress.

    Shoulder stretch basics

    If you start to feel pain at any time during a stretch, stop immediately. Stretching should be done to the point of mild strain. If you experience pain, you are going too hard and could injure yourself. This is especially true if the pain is sharp or sudden. It is a good idea for chronic pain sufferers to consult a pain doctor before starting too strenuous of a stretching routine as overexertion could exacerbate certain conditions.

    For best results, always warm your muscles up a little before stretching. For the following stretches, it is best to do each for approximately 30 seconds to one minute for maximum effect. Also, make sure you are steadily breathing in and out in a controlled manner.

    Chin retractions

    This is a quick stretch that is great if you spend way too much time staring at a computer monitor. Slowly extend your neck outward, making sure your keep your chin parallel with the floor. Then, pull it back in to a neutral position that is straight with your spine, slightly tucking the chin in. Repeat.

    Eagle arms

    Sit in a cross-legged position on the ground. Extend your arms in front of you and place your left elbow in the crook of the right arm. Now, bend your elbows back so your hands are touching. Hook one hand over the other so that your palms are facing each other.

    For this stretch, you should keep your palms together, elbows lifted in a 90 degree angle, and your hands in front of your face. Try to keep your shoulders relaxed and down. You should feel a powerful stretch in your shoulder blades as well as the lower part of your neck. After this, change arms by placing your right elbow in the crook of your left arm and repeating.

    Cow-face pose

    Take your right arm and reach over your shoulder aiming to lay your palm in-between your shoulder blades. Then take your left arm and reach up your back (not over the shoulder) also placing the hand between the shoulder blades. Try to interlock your hands and pull slightly.

    If you are having trouble interlocking your hands, you can modify this stretch. Keep a towel or something similar in your top hand, and then grasp it with your bottom hand instead of clasping the hands together. Gently pull with each arm to feel your shoulders start to open up.

    Standing wall stretch

    While standing tall, reach out and place both of your hands on a wall. Walk your feet back until the arms are straight, but don’t let your arms reach too far above your head. Make sure you keep the shoulder blades open and relaxed downwards during the whole stretch. Also, avoid pushing against the wall and don’t allow your shoulders to press up and into your neck.

    Shoulder blade stretch

    Start by spreading your feet, so they are shoulder-width apart. Raise your arms above your head as far as possible and bring your palms together. Now, simply twist your waist by bringing one shoulder forward and simultaneously pulling the opposite shoulder back. Hold this stretch and then switch sides.

    Half-dragon fly

    This stretch begins by lying face down on your stomach. First, place your right hand palm down on the floor like you are starting a pushup. Next, lift your chest slightly and slide your left arm under your chest. Finally, square your chest with the floor and lower on top of your arm. Hold this position and then switch your arms.

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    If you want a deeper stretch in this position, you can move on to the full dragonfly. This is accomplished by lying on your stomach face-down. Crisscross both arms near the collar bones and straighten your arms out as far as possible. Then, allow your body to drape onto your arms.

    Triangle

    Stand your feet hip-width apart. Turn your right foot forward. Turn the left foot so it is perpendicular with the right and raise both arms to shoulder level straight out from the body. Stretch your right arm up and forward, pulling your body up slightly. Then slowly lower the chest forward over the right leg until it is parallel with the ground. Place your hand on your thigh or calf, while avoiding placing it on the knee directly. Try to keep as little weight in your hand as possible, focusing on keeping yourself upright with your core instead. Extend the left arm completely upward towards the ceiling, if it feels comfortable. Finally, turn your head upwards towards the ceiling or down towards the ground for an additional neck stretch.

    4. Try yoga poses for neck pain

    Since shoulder pain at night is often related to neck pain, trying the following yoga poses for neck pain could also help relieve your pain. This video also demonstrates the triangle shoulder stretch.

    5. Talk to a pain doctor about interventional therapies 

    If these natural treatments don’t work to relieve your shoulder pain at night, it may be time to talk to a pain doctor. They can help diagnose the exact cause of your shoulder pain. If your pain isn’t due to an acute injury or fracture, they may suggest interventional treatments for chronic pain.

    These shoulder pain at night treatments include:

    • Physical therapy to increase flexibility and reduce pressure on your joint
    • Chiropractic care to increase mobility and loosen tension
    • A regimen of non-steroidal anti-inflammatory medications
    • Regenerative medicine approaches, including PRP injections 
    • Joint injections that can relieve nerve irritation
    • Surgery, but only for the most severe cases of shoulder pain at night

    If more conservative treatments like chiropractic care or physical therapy haven’t worked, a joint injection provides a minimally-invasive treatment that doesn’t require surgery. You can learn more about this approach in the following video (while not a shoulder injection, it does showcase a knee joint injection using a similar approach).

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    References:

    Fibromyalgia Contact Us Directly

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    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

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  • The surprising impact of chronic pain, on family and money

    The surprising impact of chronic pain, on family and money

    Chronic pain is the number one cause of disability in the U.S. According to the American Chronic Pain Association (ACPA), one in six people are living with chronic pain. The type of pain can vary with age. People in their 20s and 30s are most likely to suffer from headaches or chronic migraine. Adults in middle age tend to suffer from chronic back pain. The elderly often report pain as a result of arthritis or fracture. The percentage of people in each group does not change as the population ages, making chronic pain a fairly consistent condition. Whatever the demographic, however, the impact of chronic pain is skyrocketing, both on a person’s family life and money.

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    The monetary impact of chronic pain

    Estimates of the cost of pain can vary widely, depending on what is being measured. A 2003 report from The Journal of the American Medical Association (JAMA) put the annual monetary impact of chronic pain at $62.1 billion. A more recent Institute of Medicine (IOM) report in 2011, “Relieving Pain in America,” puts the economic cost of chronic pain at an estimated $560-635 billion annually.

    The JAMA study only counted loss of productivity and did not measure all types of pain, but focused only on headache and some musculoskeletal pain. The IOM estimate looked at all types of economic costs, including loss of productivity, use of medical services, and other financial impacts.

    The impact of chronic pain on your work life

    According to the results of a National Health and Wellness survey, individuals who suffer from osteoarthritis were less likely to be employed and highly likely to be on disability.  The costs of disability payments are spread among taxpayers, and were included in the IOM report as well.

    Missing work due to pain or being perceived as unemployable due to pain can be devastating financially to individual families and society as a whole. This perception can be difficult to change, as chronic pain is generally an “invisible” illness. Common misperceptions of those suffering chronic pain include the following.

    • They are unreliable: Because chronic pain sufferers have good days and bad days, employers may see this as a trait that could impact their productivity. In fact, chronic pain sufferers may be even more reliable. They know their jobs rest on doing what they say they will do, even in the face of pain.
    • They are less productive: Employers may view chronic pain sufferers as less able to perform the functions of their jobs due to pain. In fact, efficiency and effectiveness are the order of the day when chronic pain sufferers are feeling good. They can be even more productive than their coworkers.
    • They use pain as an excuse: Other workers may believe that chronic pain sufferers use their bad days as an excuse to get out of work. In fact, there is zero evidence of this as a characteristic of chronic pain sufferers. Indeed, most are ready and willing to move forward and take on responsibilities and work that gives them purpose and direction. Pain is a medical condition, not an excuse.

    Although there are moments when chronic pain can interfere with an individual’s ability to work, a team-based treatment plan can help. Individuals can develop coping strategies that allow them to continue to be productive. An important part of managing the impact of chronic pain is also understanding more about a person’s condition and utilizing creative scheduling to work around bad days.

    The social and family impact of chronic pain

    The impact of chronic pain is more than dollars and cents. Beyond the dollar signs, the cost of chronic pain is personal and rising. People with chronic pain are more likely to be depressed to the point of attempting suicide, and there are social costs as well. Christopher L. Edwards, phd, assistant professor of psychiatry at Duke University School of Medicine, writes:

    “The social costs are incalculable. How do you estimate the value of lost self-worth? How do you estimate the loss of family, friends, and a sense of accomplishment?”

    Approximately 100 million people in the U.S. live with chronic pain, but how many families are living through their pain with them? Caregivers of chronic pain patients experience many special challenges. People suffering from chronic pain may feel isolated and ostracized. Their families may not understand, and tensions in the home may compound the issue. The pressure can be extraordinary, and the impact of chronic pain in the family can be deeply felt. Here are just a few of the tasks and challenges the families of chronic pain patients face.

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    They are responsible for daily care

    For some patients, this may be driving to appointments and coordinating care. For others, this can be caring for the patient physically, including lifting and moving the family member from bed to bathroom to anywhere else they need to go. Other daily tasks can include shopping for and preparing meals that may be specifically tailored to the patient. It could also be reminding the patient to complete any exercises or activities.

    These tasks may be done lovingly, but both patient and caregiver can feel resentful and angry at times. The stress of these simple daily tasks can mount up and be overwhelming.  Often, the caregiver is also responsible for other family members, including children who may not understand why they have to wait or not get undivided attention.

    They are responsible for dealing with insurance and doctors

    Although the patient may be in closest communication with his or her doctor, often the caregiver is responsible for talking to insurance companies and coordinating care across a team of doctors. Advocating for a patient who may be unable to advocate for themselves at times is an important job. There is a tremendous amount of paperwork associated with a chronic illness, and the caregiver needs to be organized and thorough when analyzing benefits statements and bills.

    They are sometimes responsible for income

    There are chronic pain patients who are able to continue to work and contribute to the household income, but in many cases, the caregiver is also the breadwinner. Even if the pain patient is on disability, the family may need additional income, especially if there are children. Of all of the impacts of chronic pain in the family, this is arguably the most stressful one, affecting daily life in the most basic way. If the caregiver needs to drive the patient to appointments, the stress of missing work and income can be exacerbated.

    They are responsible for cheerleading, even when they don’t feel cheery

    Chronic pain patients can feel isolated, trapped in their pain. It can be difficult to see the beauty in life when simple movement is excruciating.

    Families of chronic pain patients experience this in another way in their sense of powerlessness. Those with a chronic pain in the family see a family member in pain and are unable to do anything concrete to relieve the pain. The only thing they can do is to be encouraging, patient, and kind. They can point out the things the family has to be grateful for, and they can look to the future. This can be a thankless task, and some days their family member in pain won’t want to hear any of it. The challenge is to be the cheerleader, even at the hardest times.

    What can you do?

    The impact of chronic pain cannot be overstated. It costs the U.S. billions of dollars each year. It’s also costly in terms of mental and social health, affecting families disproportionately. So how can all aspects of the cost of chronic pain be more effectively managed?

    1. Develop team-based treatment plans

    These can include not only prescription medication, if necessary, but also other holistic treatments. Having a team of healthcare providers that are able to utilize alternative treatments such as diet, meditation, and exercise can make all the difference in the successful management of chronic pain. Working with a pain specialist can help you accurately diagnose your pain and learn more about treatments that could work for you.

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    2. Educate employers on chronic pain and help them utilize telecommute options

    An employee who is having a bad day may not be able to get into the office, but may still be able to work on projects at home. Offering this as an option can help keep patients with chronic pain in stable employment, which will do wonders for their mental and emotional health. Productive employment is one way to keep the costs of chronic pain down. It also keeps patients off disability and in the working world.

    3. Involve families more in your treatment

    Families feel the impact of chronic pain on a daily basis, but they may not understand it completely. This lack of understanding can be isolating for the chronic pain sufferer. It can increase the social impact of pain. A strong, supportive family or group of close friends is crucial to managing the mental and emotional impact of pain. Get them involved by talking to them about what you’re feeling.

    4. Encourage your family to get the self-care they need

    The challenges when there is chronic pain in the family are so extreme that some research suggests that the caregivers risk becoming patients themselves. In a 2014 study, researchers at the Ohio State University Center for Clinical and Translational Science found that “high burden” caregivers, those tasked with care giving for 21 or more hours per week, were highly likely to develop chronic pain themselves.

    Researchers interviewed 46 informal (non-professional, generally family members) caregivers and asked them to complete questionnaires. Over four weeks, 94% of caregivers reported pain in at least one part of their body. Amy Darragh, occupational therapist and lead researcher had this to say about the results:

    “Almost all of the caregivers who participated in our study said they experience significant musculoskeletal discomfort related to care giving activities, and that this discomfort can interfere with their ability to provide care, work and participate in life activities.”

    The researchers found that professional caregivers experienced some of the same injuries. But, since they had access to training and tools to help them with patients, they were less likely to be injured or to have that injury become chronic. Many times those with chronic pain in the family have to dive in with little or no training. This includes the proper way to lift a patient or to complete repetitive daily tasks. These physical issues don’t even measure the potential for mental disorders such as depression or anxiety.

    Darragh and her team have received grants to develop protocols for family and non-professional caregivers. Until those protocols are in place and used widely, family caregivers need to be careful and monitor themselves for signs of stress or injury. Taking any classes that may be available through doctors or hospitals can be helpful. You can also stayed informed about groups or respite caregivers who may be able to help when needed.

    5. Work hard to increase awareness of healthy lifestyles and living for all people

    Chronic pain can be a condition that develops as a result of traumatic injury or accident. But, it can also be as a result of any other disorder or condition that could be prevented by making healthy choices. Eating well and exercising regularly is good medicine for everyone. Encouraging people to get active and stay that way can lower the chances of developing chronic pain. Further, by talking more about your chronic pain, it becomes more normal in the world. Keep up-to-date with blogs like this one, or any of our favorite chronic pain bloggers, to learn tips for reducing the impact of chronic pain on your life.

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