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Tag: chronic pain

A comprehensive guide on chronic pain, its causes, symptoms, and effective management strategies to improve your quality of life.

  • What to do for a pinched nerve in neck?

    Neck pain is very common, so it’s unsurprising that there are many reasons why your neck might be hurting you. If you’re unsure of why you’re experiencing neck pain, check out this article for more general information on neck pain causes and solutions. In this post, we focus on one particular neck pain cause: a pinched nerve. What exactly is a pinched nerve in the neck, and what can you do about it? Here’s what you should know about pinched nerve in neck causes, symptoms, and treatment options.

    What is a pinched nerve in the neck?

    Pinched nerves happen when other parts of the body, such as bone and cartilage, place too much pressure on, or “pinch,” nearby nerves. They can occur just about anywhere and are sometimes caused by something serious, such as arthritis, a herniated disc, or a traumatic injury. In other cases, pinched nerves can be traced back to something much simpler, like poor posture or repetitive movements.

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    Neck pain can be severe, exhausting, and even scary. But it’s also very treatable. Whatever is causing your pinched nerve, there are many ways to ease the symptoms. You can even do some of them at home! We’ll go through the most common treatments later in this article.

    First, however, you should confirm that your neck pain is the result of a pinched nerve. In the next section, we’ll review the symptoms of a pinched nerve so that you have a better idea of whether or not it’s the source of your pain. But remember: only a physician can diagnose you with a medical condition. Seeing your doctor is the only way to know for sure if you have a pinched nerve in the neck.

    What does a pinched nerve in the neck feel like?

    Pinched nerve in neck symptoms can be divided into three main categories: numbness, pain, and muscle weakness.

    Numbness from a pinched nerve may manifest as a loss of feeling or a strange tingling. The tingling is often described as a pins and needles sensation, like the affected area has “gone to sleep.” Depending on how long your pinched nerve has gone untreated, the tingling may last anywhere from a few minutes to a few hours, or it may be ongoing.

    Pain from a pinched nerve can take different forms. Some people experience a burning or stabbing sensation, while others describe it as more of an ache. Muscle weakness simply means that the affected area tires more easily, and that it can’t support your usual activities the way it used to.

    Some pinched nerves heal on their own with proper treatment, but they can become chronic.

    Chronic pinched nerves occur when the pressure on the nerve remains constant or gets worse over time. This can lead to permanent nerve damage. If your pinched nerve in neck symptoms last for more than a few days, consult a doctor. Pain is not normal and, in the case of a pinched nerve, may lead to chronic pain and worsening symptoms if it is not treated.

    What to do for a pinched nerve in neck: 11 treatments

    If you suspect you have a pinched nerve in the neck, your first step should be to see your doctor right away. They will make an official diagnosis and help you figure out which treatment options are best for you. Below is a list of pinched nerve in neck treatments that your doctor might recommend.

    Experiment with at-home treatments

    There are several ways to treat pinched nerve pain at home. Some of them are intuitive, such as finding and remaining in a comfortable position for as long as possible. Others might require a little more effort, such as maintaining a healthy weight or learning self-massage techniques designed to reduce neck pain.

    Still others involve monetary investment, such as buying a standing desk so you spend less time hunched over a computer. Experiment with at-home treatments until you find the ones that work for you. Always talk to your doctor before starting any treatment that makes significant alterations to your diet or exercise routine.

    Make sleeping adjustments and buy pillows

    Getting a good night’s sleep with a pinched nerve can be difficult, but it’s an important part of the treatment process. The way you sleep at night has a big impact on how your neck feels the next day. Try to find a comfortable sleeping position and stick with it. Sleeping on your back and using a supportive pillow are good places to start.

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    If your pillow isn’t supportive enough or is actively causing you pain, you may want to consider purchasing a new one. Pillows for neck pain are specially designed to ease neck pain not just while you sleep, but in other situations that might put strain on your neck, such as long car rides.

    You might also want to take a pain reliever or do some stretches right before bed; this way, their beneficial effects will last you through the night. We’ll talk more about both of these treatment options in later sections.

    Try neck stretches for pinched nerve

    There are many different neck stretches designed to mitigate neck pain. After getting the go-ahead from your doctor, do a little research on neck stretches and try as many as you can. Pace yourself: don’t try them all at once, especially if you’re not used to stretching that area. If any of the stretches cause you pain or discomfort, stop immediately and take a break.

    Once you’ve found the stretches that work best for you, you can use them as both a preventative and a pain-relieving measure. Take a little time every day to go through your stretches, and then also do them whenever your neck is bothering you.

    Do neck exercises

    In addition to stretches, neck exercises may be beneficial. You don’t need to go to the gym for this. There are plenty of neck exercises you can do at home, no special equipment required.

    First, consult your doctor before starting a new exercise routine. Then, like with the stretches, set up a time to do your exercises and stick with it. As you exercise, pay attention to how your neck feels. The minute you feel uncomfortable, stop. You may tire easily in the beginning, but the more you exercise, the stronger—and, hopefully, less painful—your neck will become.

    While exercise can help alleviate pain, be cautious about which exercises you choose to do. As we mentioned earlier, pinched nerves can be caused by repetitive movements. So doing the same exercise repeatedly, or doing an exercise where you have to move your neck the same way over and over again, could cause more pain in the long run.

    Use hot and cold therapy

    Using heat and/or cold is one of the more affordable ways to relieve pain. They both can be applied in a variety of ways. A hot or cold towel might do the trick. You may also choose to spend some time under a hot shower or apply a bag of frozen vegetables to your neck.

    Always be careful when using heat and/or cold therapy. To avoid burns, limit the amount of time you keep the source of heat or cold on your heck, and don’t let it get excessively hot or excessively cold. If you’re using a store-bought treatment, read and follow all of the instructions.

    Visit a physical therapist

    Physical therapy is a broad term that encompasses numerous treatment methods, including but not limited to, many mentioned in this article, such as heat/cold therapy, stretches, exercises, and chiropractic.

    Receiving guidance from a professional, however, can be more helpful and more comforting than going it alone. A physical therapist is specially trained to assess your needs and design a treatment program just for you. They will also suggest lifestyle changes to prevent and mitigate neck pain in the future.

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    Go to a chiropractor

    Chiropractors specialize in treating all manner of back and neck ailments. They can use spinal manipulation tip to ease your pain and, similar to a physical therapist, give you advice on what you can do at home to help your neck feel better.

    A word of warning: chiropractic care may not be safe for everyone, so talk to your doctor before making an appointment.

    Try acupuncture

    This ancient therapy originated in China thousands of years ago. It involves inserting thin needles under the skin in specific places along the body. Stimulating those places can supposedly treat a variety of conditions, including pain, but whether or not acupuncture truly works that way is still under debate.

    Some studies found it to be an effective treatment, but others suggest that many of acupuncture’s perceived benefits owe more to a placebo effect than to the acupuncture itself.

    Regardless, acupuncture is generally considered safe, as long as the acupuncturist is reputable, experienced, and uses clean needles. If you decide acupuncture is the way to go, you will want to do your due diligence before selecting an acupuncturist. Make sure that whomever you visit is properly licensed and registered with your state. You can also talk to your doctor for recommendations.

    Take medication

    You may have already tried over-the-counter pain relievers before ever realizing that you had a pinched nerve. If you find those helpful, talk to your doctor about continuing to take them.

    If they aren’t helping, talk to your doctor about getting a prescription for something stronger. For example, corticosteroids may be able to alleviate pain that’s too severe for over-the-counter medications to handle. They can be taken orally or injected, as we’ll discuss in the next section.

    Try neck pain injections and surgery

    You might be anxious about the idea of needing injections or surgery. The good news is that you probably won’t need either of them! Both of these treatments are an absolute last resort. Only if all of the other treatments in this list are unsuccessful should you even consider surgery or injections.

    Corticosteroid injections are used to reduce inflammation, which in turn can relieve pressure and pain in the affected area. They can be an especially important treatment to do alongside physical therapy or chiropractic care. While you manage the pain, you can go through strengthening and stretching routines to resolve the underlying cause of pain.

    Note that these injections are minimally-invasive, but they still have potential side effects. This is especially true when it comes to long-term use.

    If all other treatment methods fail, some pinched nerves will require surgery. In that case, a surgeon will go in and shift whichever body part is pressing on your nerve to a better, less painful position. But again, surgery is only used in “worst-case scenario” situations. You don’t have to even begin worrying about that until you’ve exhausted all of the other, less invasive treatment approaches.

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  • 10 of the best yoga poses for neck pain relief

    The verdict is in: tech neck is real, and it could be causing you tremendous pain. If you are one of the millions of people who spend an average of 11 hours per day hunched over a computer or looking at a screen, you may frequently experience neck pain that ranges from mildly irritating to debilitating. If you find yourself in this situation, yoga for neck pain can help. Here’s some poses you can try.

    Will yoga help my neck pain?

    Yoga for neck pain is an easy, side effect free way to relieve all sorts of pain in the complex area of your body that includes the neck, shoulders, and upper back. Yoga can be practiced anywhere, at any level, and with very little experience. Yoga poses for neck pain are even easy to do while sitting at your desk or while watching TV.

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    Better still, you don’t need special tools, equipment, or clothing. Yoga is available and accessible for every person, just as they are.

    Yoga for neck pain extends to the whole body

    While a pain in the neck can originate there, in some cases, the interlocking muscles, tendons, and bones of the neck, shoulders, and upper back are related and cause what is known as referred pain.

    Referred pain originates in one part of your body, but you feel it somewhere different. This means that an injury to the trapezius in the upper back can cause tightness and pain in the shoulders and neck. In some cases, this referred pain can even lead to headaches and other seemingly-unrelated side effects.

    Yoga for neck and shoulder pain is also often helpful for relieving headaches and other types of pain. When yoga for neck pain and headaches is recommended, this might even help with shoulder and upper back pain. In short, the entire area of the upper back, shoulders, and neck can benefit from yoga for neck pain.

    10 yoga for neck pain poses

    When starting off with any exercise program, it’s important to talk to your doctor. They will make sure that you are healthy enough for activity and may offer suggestions for areas to focus on. They’ll also be able to tell you if you need to avoid certain postures.

    Once you get the all-clear, you may want to start by finding a qualified yoga teacher in your area. Yoga teachers are trained and well-versed in the anatomy of the upper back, neck, and shoulders and are able to clearly explain the connection between the poses you are doing and the potential for pain relief. When you attend your first class, ask for suggestions or modifications when you need them.

    The most important thing to remember when starting yoga for neck pain is to listen to your body.

    Sharp, stabbing pain or numbness and tingling are signs that you need to back off from the pose. This is crucial if you are using videos at home. Trying to pretzel yourself into a pose you are not ready for can cause further injury. Go slowly, and be compassionate with yourself, wherever you are starting.

    Finally, as you begin the poses below, remember to keep breathing. Use your breath to move into a pose and to relax once you get there. Deep, even breathing is key. If you find yourself unable to take a full breath, that’s another sign you’re in too deep.

    Start with the first pose and move all the way to number ten as you are ready.

    1. Neck rolls

    This can be a powerful release, but be mindful of how it feels in your neck and go slowly. Sit relaxed, either in a chair with both feet on the floor or on the floor itself. Take a deep breath in, and on an exhale, drop your chin to your chest. Inhale, and slowly bring your right ear to your right shoulder. Exhale to return to center, then inhale your left ear to your left shoulder. Repeat at least three times on each side.

    Some people will feel comfortable rolling their neck in a full circle, inhaling as they roll their head back and exhaling as they roll it forward, chin to chest. For others, rolling the head back can cause painful compression in the cervical spine. Pay attention to what you are feeling.

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    2. Simple side neck stretch

    Sit on the floor with legs crossed and arms at your side. Inhale and lift the right arm up and overhead. Exhale and drape your right hand over the top of your head, fingertips touching the left ear. Allow the weight of your hand to gently stretch the left side of your neck as your right ear moves towards your right shoulder (keep the right shoulder relaxed).

    If you want more stretch, you can tiptoe your left fingertips out to the left (or wrap your left arm behind your back). Stay here for at least ten easy breaths, then inhale to gently release. Repeat on the other side.

    3. Forward fold with neck stretch

    This can be done seated in a chair or standing.

    • Seated: Create some space between your knees so that your torso can fold forward. Inhale, and on an exhale, fold your torso forward either between your parted knees or to rest on your thighs. Interlace your hands behind your neck just below the roundest part of your head (the occiput) and allow the weight of them to apply gently lengthening pressure to your neck. Stay here and breathe for at least ten breaths, then inhale to release your hands and slowly rise back up to seated.
    • Standing: Stand with your feet hip-width distance apart. Inhale and fold forward as you exhale. Bend your knees as much as you need to. Interlace your hands behind your neck just below the roundest part of your head (the occiput) and allow the weight of them to apply gently lengthening pressure to the neck. Stay here and breathe for at least ten breaths, then inhale to release your hands and slowly rise back up to standing.

    If you have lower back pain but want to do the standing option, bring your hands to blocks or the floor to give your lower back support. Then shake your head “yes” and “no” instead of applying weight with your hands.

    4. Forward fold with shoulder opener

    As with the third pose, this can be done either seated or standing.

    Start in your chosen position, then interlace your hands behind your back. Inhale deeply, then fold forward on the exhale. Your hands can slowly lift away from your back to come overhead, but do not strain. Continue to keep your shoulder blades moving away from your ears. This stretches the shoulders and creates space in the upper back and neck.

    5. Cat/cow

    Start on all fours with your knees beneath hips and wrist beneath shoulders. Inhale and drop your belly towards the mat or floor as your sitting bones lift, shoulder blades come together, and your gaze lifts (cow pose).

    Exhale and round your back, starting as the tailbone tucks, moving up the back until your shoulder blades slide away from each other and your head releases down. Think of pressing the mat away with your hands. This is cat pose. Repeat three to five cycles, following the full length of your breath and starting the movement in your tailbone.

    6. Thread the needle

    Start on all fours (knees beneath hips, wrists directly beneath shoulders). Inhale and lift your right hand and arm to the sky. Exhale and thread the needle, passing your right hand behind your left wrist and bringing your right shoulder, back or arm, and cheek to rest on the floor (hips stay high).

    If this is too intense, you can rest on your forearm and use a yoga block to support your head. Breathe here for five to ten breaths, then press into your left hand and sweep your right hand up and overhead to come out of the pose. Repeat on the other side.

    7. Melting heart pose

    Start on all fours, then on an exhale begin to walk your hands forward, lowering your chest towards the ground (hips stay high, right above your knees). You will feel your shoulder blades come together on your back.

    You can place your forehead on the mat, or, if you feel very open, bring your chin to the mat. Breathe ten long, deep breaths before walking your hands back to come out of the pose.

    8. Supported fish pose

    You need two yoga blocks for this pose. Behind you on your mat, place one yoga block horizontally on the second highest setting, and another on its highest setting farther away from you. Slowly lower your back onto these blocks.

    The horizontal block should be at the bottom tips of your shoulder blades, and the higher block should be underneath the roundest part of your head. Extend your legs long on the mat, or bend your knees and allow the soles of your feet to touch, allowing your knees to fall wide. Arms can rest at your side, palms face up.

    Stay here for at least three minutes. You may be able to lower the block beneath your head to its second highest setting during this time, or you may just enjoy the support and lengthening as it is. Use your forearms to gently prop yourself up enough to remove the blocks, and then lay flat for a minute to feel the full effects of the pose.

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    9. Strap stretch

    Sit in thunderbolt pose with a strap or belt handy. Take the strap in each hand, hands wide apart from each other (this will vary, as you will see). Inhale to raise your straight arms up and overhead, then exhale to lower them behind you, still straight. You may need to make your hands wider to keep them straight. Inhale again to bring your arms back over head, then exhale to lower them down in front.

    Go slowly, and keep extending the crown of your head up towards the sky (don’t jut your chin forward). This move releases tension in the shoulders and upper back that may be causing neck pain. If you notice one spot that is particularly tender, stay there and take three full, even breaths before continuing your movement. Complete at least three of these.

    10. Rabbit pose

    Start by sitting back on your heels (like thunderbolt). Grab the backs of your heels, one in each hand, and take a deep breath. On an exhale, begin to round your spine forward to reach the crown of your head to touch the ground (not your forehead). Once the crown of your head reaches the floor, lift your hips and pull on your heels with your hands. Draw your shoulders away from your ears to length the neck. Don’t place pressure on your head. The action of pulling on your feet should balance your weight instead.

    Another option is to interlace your hands behind your back, and as you lower the crown of your head and draw up your hips, lift your interlaced hands to the sky, lifting your shoulders away from your ears.

    Take three full breaths (or as many as you can comfortably take), then round up the spine to come back out.

    Yoga for neck pain videos

    If heading to class isn’t an option but you want more guidance to begin with, a yoga for neck pain video can bridge the gap. Here are some of our favorites.

    To stretch a sore neck

    This five-minute sequence relieves soreness and tension in the neck and can be done several times in regular intervals during your day.

    For neck and shoulder relief

    Here’s a slightly longer video that brings pain relief to the neck and shoulders.

    Yoga for neck pain, headaches, and other tension

    The sweet spot in between, this eight-minute video focuses on releasing tension that causes pain (including headaches).

    Two yoga poses to avoid with neck pain

    Unless you are a seasoned yogi who knows how to make proper modifications, it’s best to avoid head and shoulder stands when you have neck pain. The extra pressure on the cervical spine can cause further pain and injury.

    Other minimally-invasive neck pain treatments

    If you are finding little to no relief with yoga for neck pain, you do have other options. These include:

    • Chiropractic care
    • Physical therapy
    • Acupuncture
    • Massage

    When it comes to neck pain, everyone is different. The best approach is a holistic one that includes a variety of treatments (including yoga for neck pain).

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  • Do I Have Hip Tendonitis? Its causes and eight treatment approaches

    There are many causes and forms of hip pain. One hip pain cause is tendonitis (also spelled tendinitis). This refers to an inflammation of the tendons in your hips. Hip tendonitis can be debilitating, but there are plenty of ways to manage and treat it. In this article, we discuss what hip tendonitis is, what causes it, and how you can treat it.

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    What is hip tendonitis?

    Your tendons are like cords that connect your muscles to your bones. You have tendons all over your body, from your hands and feet to your legs and hips. When your tendons become inflamed or irritated, this is called tendonitis. Depending on the tendon that is causing the trouble, you may also see this condition referred to by other names. For example, other names for hip tendonitis include tendinopathy, iliacus tendonitis, and iliopsoas tendonitis.

    But what does hip tendonitis feel like? Your symptoms may include hip:

    You might notice that your pain gets worse when you perform certain activities. These symptoms don’t always stay in the hip either. Your hips are complicated joints that are crucial to the healthy function of your back and lower body. Because of this, any condition that affects your hips may also affect other body parts.

    If you are experiencing pain in your legs, glutes, or groin in addition to pain in your hips, all of your pain may be the result of the same condition—hip tendonitis.

    What causes hip tendonitis?

    Participating in certain sports or activities can increase your risk of developing hip tendonitis.

    For example, dedicated runners are more likely to develop hip pain, including hip tendonitis, due to the stress running places on their hips. Gymnasts, ballet dancers, and anyone else who moves their hips in repetitive, stressful ways is also at increased risk. This is especially true if you exercise improperly, e.g. You jump straight into the most intense part of the workout without properly warming up.

    However, you don’t necessarily have to be an athlete to develop hip tendonitis. If you have an unusual gait (e.g. If one of your legs is longer than the other), the additional strain your walking style puts on your hips could lead to tendonitis.

    Do I have hip tendonitis?

    How can you tell if your hip pain is caused by tendonitis as opposed to something else? It isn’t always easy.

    For example, hip osteoarthritis can cause symptoms very similar to those of hip tendonitis, including inflammation, stiffness, decreased range of motion, and pain that radiates out to other body parts. However, the causes of osteoarthritis are very different from the causes of tendonitis. They include age, obesity, and prior injury.

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    As if that wasn’t enough, hip tendonitis is frequently confused with hip bursitis. However, this condition affects the bursae (fluid-filled sacs that cushion the bone against direct contact with other body parts, including the tendons) rather than the tendons. There are two main kinds of hip bursitis: trochanteric bursitis and iliopsoas bursitis. Each affects a different bursa and a different population. Bursitis and tendonitis are closely linked, though, so it may be difficult to figure out which one you’re suffering from.

    Hip tendonitis pain can also feel similar to hip flexor strain. This condition affects the hip and leg muscles. Try lifting your knee towards your chest. If your pain gets worse as you do this, then you might have hip flexor strain rather than tendonitis. Like hip tendonitis, hip flexor strain often afflicts athletes.

    Because hip tendonitis shares so many symptoms with other conditions, it’s especially important to see a doctor about your hip pain. Only a doctor can diagnose the exact cause of your pain so you can get the appropriate treatment.

    During your appointment, your doctor will examine you and go over your medical history. They may also use other diagnostic techniques, such as a CT or MRI scan, to confirm that tendonitis is the cause of your hip pain.

    Once you receive a formal diagnosis, you and your doctor can move on to discussing possible treatments.

    How do you treat hip tendonitis? 8 approaches

    If you’re suffering from hip tendonitis pain, there are multiple treatment options available to you. Some are relatively basic, while others require professional help and intervention.

    Try simple, noninvasive solutions first. If those are not effective or your pain is severe, work with your doctor to find other more appropriate options. Often, they’ll counsel you to combine noninvasive, complementary therapies with more invasive procedures for the best results.

    Rest

    The most important thing you can do to treat tendonitis is to rest. Because physical stress may cause or exacerbate hip tendonitis, maintaining your usual level of activity is not a good idea. Doing so is likely to lead to more pain and potentially permanent damage.

    If your hip pain makes it difficult for you to sleep at night, there are a number of solutions you can try to alleviate your nighttime hip pain. Experiment until you find the right method, or combination of methods, for you. Some solutions include sleeping with bolster pillows or in different sleeping positions to find relief.

    How long should you give your hips a break? That will depend on how severe your tendonitis is. Be sure to consult your physician, and above all, listen to your body. If a particular activity makes your hips hurt more, back off.

    Once you do start feeling better, you can gradually increase your daily activity until you reach your pre-tendonitis level. ‘Gradually’ is the operative word here; as we mentioned, accelerating your workout too quickly can make hip tendonitis worse.

    Heat and cold therapy

    The Cleveland Clinic recommends both heat and cold therapy for tendonitis, depending on what outcome you are seeking. Heat therapy—for example, using a heat pack or wrap—is better at relieving persistent, aching pain. Cold therapy—which can include anything from an ice pack to a bag of vegetables wrapped in a towel—will numb pain for short-term periods.

    Be careful when using heat or cold therapy so that you don’t accidentally worsen your pain. Placing the source of heat or cold directly against your skin, or leaving it in place for too long, can lead to burns. Generally, apply cold therapy for ten minutes at a time and heat therapy for twenty minutes at a time, unless a physician advises you otherwise.

    Stretches and exercises

    At first glance, it may seem strange to recommend exercise as a treatment for hip tendonitis. After all, in many cases, too much exercise is what causes tendonitis in the first place. But while some exercises, like gymnastics, can make hip pain worse, others can provide relief from tendonitis pain. This resource has recommendations for different exercises.

    Make sure you are performing all exercises properly. If your hips start to hurt or tire, stop and rest a while. And when you return to doing your preferred exercise, take sensible precautions. For example, if you are a runner, don’t accelerate too quickly, and don’t wear ill-fitting or uncomfortable running shoes.

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    Medication

    You can take over-the-counter medications like acetaminophen and ibuprofen to help reduce pain. These are best to use for short, acute flare-ups of pain. Don’t rely exclusively on these medications to treat your pain. Instead, use them after undergoing physical therapy or exercise that works at treating the underlying cause of your pain.

    All medicines have their side effects, too, so be sure to read the labels carefully. Always consult your physician before starting any new medications. Topical treatments, such as pain-relieving creams, may also help.

    Physical therapy

    Many people turn to physical therapy with hip pain. A physical therapist combines multiple forms of treatment into one exercise and mobility plan that’s tailored to your specific needs.

    To start, your physical therapist will examine you and design a treatment plan just for you. This plan may include any number of treatments, from joint manipulation to special exercises to recommended lifestyle changes. You may have nightly stretching regimens along with strengthening exercises. The goal for these plans are to increase mobility and range of motion, while building up strength in the area.

    By adhering to the routine devised by your physical therapist, you can help ensure maximum recovery, including pain reduction and increased range of motion.

    Chiropractic

    Chiropractic primarily involves joint manipulation and adjustments. Look for a well-trained, licensed chiropractor to see if they can help with your hip pain.

    Ultrasound therapy

    This treatment involves applying heat to the affected area, but it goes far beyond regular heat therapy. A chiropractor or physical therapist will use ultrasound (sound waves) to penetrate deep into the tissues of your hip, heating your tendons.

    There has been a good deal of debate about whether or not ultrasound therapy works. If you use ultrasound therapy, go into it with reasonable expectations. Ultrasound does work in the sense that it will heat parts of your body that heat wraps and hot showers just can’t reach. But it won’t speed up the healing process, and any positive effects you feel may very well be the result of a placebo effect.

    That said, ultrasound therapy is not likely to do you any harm, even if it doesn’t do you any good. Just remember that ultrasound therapy is not a miracle cure. You shouldn’t rely on it as the sole, or even primary, method of treatment.

    Injections and surgery

    The majority of patients won’t need interventional procedures or surgeries to help with their hip pain. However, if you’re suffering from severe hip pain that hasn’t responded to other treatment approaches, these approaches might represent a treatment approach that could help. Consider them only if other treatments have failed to adequately relieve your hip pain, and in concert with other complementary techniques like physical therapy or exercise.

    Doctors often prescribe cortisone or corticosteroid injections in cases where pain is caused by inflammation, such as hip tendonitis. Joint injections can help relieve inflammation in the affected area, providing short or longer-term pain relief for patients.

    Corticosteroid injections, in particular, should be administered with caution. The longer you take them, and the higher the dose you are injected with, the more likely you may develop side effects. Work closely with your doctor to weigh the pros and cons of this treatment before deciding if steroid injections are worth the risks.

    By contrast, cortisone injections are generally safer than corticosteroids. But as with all treatments, they still require a discussion with your doctor.

    In extreme cases of hip tendonitis, your doctor may recommend tendon repair surgery. A surgeon will physically move the painful tendons into a less strenuous position, or remove anything (e.g. Bone spurs) that may be irritating your tendons. While drastic, this procedure can help some patients get their life back.

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  • What Is Foraminal Stenosis? Causes, Symptoms, And Treatments

    What Is Foraminal Stenosis? Causes, Symptoms, And Treatments

    Back pain is, unfortunately, a very common condition. According to NIH, lower back pain alone afflicts at least 80% of adults at some point in their lives. Some back pain causes can even lead to symptoms in other parts of your body. There are many reasons why this happens, and one of them is foraminal stenosis. That’s quite a mouthful, but what does this condition really mean for you and your health? Read on to learn what foraminal stenosis is, what it feels like, how it’s diagnosed, and how you can treat it if you do have it.

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    What is foraminal stenosis?

    Your spine is made up of 33 small bones called vertebrae. Between each vertebra is a small space, or foramen, that allows nerves to thread through your spine. In a healthy spine, the foramen are large enough to comfortably accommodate these nerves. But sometimes, for a variety of reasons, a foramen becomes compressed. The bones press closer together, potentially putting pressure on the nerves between them.

    Foraminal stenosis is a type of spinal stenosis, which occurs when the spinal column narrows and puts pressure on the spinal cord. But there are differences between the two conditions. As already discussed, foraminal stenosis, also called neural foraminal stenosis, occurs when a foramen (rather than the spinal column) narrows. This can happen anywhere in your spine, from your lower neck all the way down to your lower back.

    The location of the compression will determine where in your body you feel symptoms—assuming you feel any symptoms at all. Neural foraminal stenosis can be asymptomatic; you might not realize you have it unless and until a nerve gets caught in the narrowed foramen.

    However, you may see this condition referred to by more specific names depending on whether the affected nerve is, such as your:

    The most common of the three is lumbar foraminal stenosis.

    In most cases, symptoms only manifest on the side of your body where the nerve is compressed. But in cases of bilateral foraminal stenosis, the nerve is pinched on both sides of the spine, so you will experience symptoms on both sides of your body.

    What causes foraminal stenosis?

    There are many reasons why this condition develops. You might already have an idea of what the cause is in your case; for example, if you’ve been diagnosed with a bone condition, such as arthritis in your back, that could be the reason.

    But regardless of whether you have a strong suspicion or no idea at all, it’s important that you go to a doctor for an examination and a formal diagnosis. We will discuss the diagnosis process and why it is so important later in this post.

    Here are a few of the most common foraminal stenosis causes.

    Arthritis

    Arthritis is one of the main culprits behind foraminal stenosis. This condition can affect your vertebrae in numerous ways. It is best known for causing joints to become inflamed, but it can also weaken the bones, as is the case with osteoarthritis.

    Weak bones are more likely to move out of place than strong ones. Also, sometimes arthritis leads to bone spurs. These are bony protrusions that grow over existing bone. When they develop in the spine, they may block the foramen.

    Injury or trauma

    A back or neck injury may also cause the foramen to tighten.

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    If you have suffered trauma to your back—for example, if you were in a car accident, or if you hurt yourself while playing a sport—you may be at increased risk for foraminal stenosis.

    Spine conditions

    There are numerous conditions that can affect the bones in your spine and that, in turn, can lead to foraminal stenosis. Herniated discs (where the cushioning spinal disc between vertebrae slips out of place) and degenerative discs (where the vertebrae themselves move out of alignment) can both put pressure on spinal nerves. Spondylolisthesis occurs when a vertebra in your lower back shifts down onto the one beneath it.

    As with foraminal stenosis itself, all of these conditions may be completely asymptomatic unless and until the vertebra or spinal disc starts to press on a nerve.

    Illness and other rare causes

    Some illnesses can increase your risk of foraminal stenosis. Various bone diseases—including Paget’s disease of bone, when your body produces bones that are weaker than they’re supposed to be—can lead to a narrowed foremen.

    Tumors have also been known to cause this condition, but try not to worry too much about that. Only in very rare cases is foraminal stenosis caused by cancer.

    4 common foraminal stenosis symptoms

    Symptoms will vary depending on your condition’s severity and the location of the affected foramen. Your symptoms may ebb and flow, and they may never go away entirely.

    Four of the most common foraminal stenosis symptoms are:

    Other symptoms include muscle spasms and trouble with walking or maintaining your balance.

    In cases of cervical foraminal stenosis, your symptoms will likely be focused in your upper body, particularly your arm and hand. You may feel pain, tingling, or numbness radiating down the affected limb.

    Thoracic foraminal stenosis symptoms will manifest all the way around your upper torso. Symptoms may worsen during or immediately after performing certain activities.

    The symptoms of lumbar foraminal stenosis often radiate from the lower back into the leg, foot or glute.

    And finally, in cases of bilateral foraminal stenosis, whatever symptoms you have will manifest on both sides of your body.

    Is foraminal stenosis serious?

    The good news is that this condition is typically very manageable. Symptoms are usually controlled well with conservative therapies. We’ll discuss some of the most common treatment methods later on.

    There are some rare cases where foraminal stenosis becomes serious enough to warrant a reevaluation of your treatment regimen. Your symptoms may get worse over time, necessitating more drastic treatments to keep symptoms in check.

    Dealing with a worsening medical condition can be difficult and upsetting, and you should keep your doctor updated on how you’re feeling so that they can guide you towards better, more effective treatments. However, gradually worsening symptoms do not generally require an emergency trip to the doctor. By contrast, if your symptoms begin to rapidly get worse, seek medical help immediately.

    Sometimes, lumbar stenosis leads to cauda equina syndrome. The symptoms of this serious condition include:

    • Extreme pain
    • Numbness and/or weakness in the lower extremities
    • Sexual dysfunction
    • Loss of bladder or bowel control

    If you are experiencing these symptoms, get help immediately. Delaying treatment of cauda equina syndrome can result in permanent nerve damage, including paralysis.

    Do I have foraminal stenosis?

    Only a physician can formally diagnose you. If you suspect you have this condition, let your doctor know and explain what symptoms you have been experiencing.

    Your doctor will review your medical history and run tests to determine if you do have foraminal stenosis. These tests may include one or more of the following:

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    • A magnetic resonance imaging (MRI) scan uses magnetic fields and radio waves to create a picture of your internal organs.
    • An X-ray utilizes radiation to create a picture of your bones, enabling your doctor to see your spine without surgery.
    • A computed tomography (CT) scan also utilizes X-rays, but a CT scanner will take many different X-ray images and combine them into a more detailed picture than a single X-ray could produce.
    • A bone scan involves injecting a radioactive tracer into your bloodstream. This will make the resulting image clearer so any abnormalities are easier to spot.
    • A myelogram is another kind of X-ray. Your doctor will inject a contrast agent into your back before taking the X-ray. As with the tracer used in the bone scan, the contrast agent will result in a better image.
    • An electromyograph determines if there is damage to your nerves or muscles. Your doctor will first apply electrodes and then needles to the affected area to test how your muscles and nerves interact with each other.

    Your doctor will decide which of these tests is right for you. The types of tests they run will depend on several factors, including your health, other medical conditions you have, and where in your body you are experiencing symptoms. Some of these tests will help your doctor directly diagnose foraminal stenosis, while others will eliminate other potential causes of your pain.

    Even if you already feel completely sure that you have foraminal stenosis, it is important to let your doctor perform their own examination and tests. This way, they can rule out potentially life-threatening pain causes, including cancer.

    How do you treat foraminal stenosis?

    Once you have an official diagnosis, you and your doctor can discuss which treatment options are right for you. Foraminal stenosis treatment options range from holistic methods you can do on your own at home to more interventional measures performed in a clinical setting. Always check with your doctor before starting any treatment regimen, as not all treatments are safe for all patients in all situations.

    One critical treatment is exercise. Certain exercises can ease pain and strengthen the body, making it better able to cope with illness and injury. Medications, either over-the-counter or prescription, may help relieve pain as well. If these treatments are not enough to relieve your pain, you can also try heat/cold therapies and physical therapy.

    Interventional therapies

    In extreme cases, as a last resort, your doctor may recommend either injections or surgery to relieve foraminal stenosis pain. Injections deliver medication, such as corticosteroids, directly into the painful area. Your doctor may also suggest performing a temporary spinal nerve block. Spinal nerve blocks may treat chronic pain that doesn’t respond to other kinds of treatments. The temporary type usually involves a surgeon injecting an anesthetic directly into the affected area.

    When it comes to surgery, your doctor may decide to perform either a permanent spinal nerve block or a foraminotomy. Unlike the temporary spinal nerve block, the permanent type involves surgically cutting off or damaging the affected nerve. A foraminotomy is when a surgeon physically enlarges the foramen to relieve the pressure on the nerve.

    Again, both surgery and injections are not first-line treatments for foraminal stenosis pain. In the overwhelming majority of cases, you will find pain relief with at-home or conservative treatments.

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  • For seniors and those with limited mobility use chair yoga

    Part of getting older is a gradual slowing down. Far from the frantic pace of youth and middle age, many seniors have a unique opportunity to take their time in their daily activities. For some, injuries or chronic pain may require a slower pace, while other seniors may just want to be more intentional as they move about their day. Fortunately, chair yoga for seniors can accommodate not only the natural aging process but it can also help those with limited mobility stay active. Here’s our favorite chair yoga poses, as well as benefits.

    What are the benefits of chair yoga for seniors and those with limited mobility?

    Chair yoga benefits not only seniors but also those with limited mobility due to chronic pain, disability, or acute injuries. Wheelchair yoga and gentle chair yoga are practices that strengthen body and mind, with research-backed benefits. Consider the following studies.

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    A 2017 study published in The Journal of Geriatrics found that chair yoga participants with osteoarthritis who took a 45-minute class twice a week for eight weeks experienced a statistically significant reduction in pain and pain’s interference with daily activities. They also saw improvement in walking speed. These improvements were sustained for three months after the study.

    For seniors prone to falling, a small study in 2012 found that chair yoga reduced the risk of falls and also moderated the anxiety many seniors felt around falling. For older adults, falling is the leading cause of both fatal and non-fatal injury, with an estimated 50% of adults over 80 falling annually. This study, and a previous study in 2010, indicates that chair yoga for seniors can help reduce the risk (and fear) of falling.

    Other researched-based benefits of chair yoga for seniors and those with limited mobility include:

    • Decreased stress
    • Relief from anxiety and PTSD
    • Reduction of inflammation
    • Slow the progression of heart disease

    These benefits are available to anyone who shows up and practices on a regular basis. Whether you are a senior looking to maintain good physical condition, a person of any age recovering from an acute injury, or someone who has limited mobility or pain, seated yoga poses are a good option for mind-body wellness and health.

    How to get started with chair yoga

    Gentle chair yoga and seated yoga poses are usually accessible for anyone, even beginners, but there are a few safety tips before you get started.

    • Talk with your doctor: Always check with your primary doctor before beginning any new exercise routine. While yoga is generally recognized as safe and effective for all fitness levels, it’s important to coordinate all treatments – including new exercise.
    • Use props: Props can help make the poses below more accessible and comfortable when you are starting. A sturdy chair is the first prop to gather, but yoga blocks, a blanket, and a strap or belt can also help.
    • Mind your balance: If you struggle with balance, make sure you have someone with you as you get started.
    • Find a class: A simple Google search can help you locate a yoga studio near you. A qualified and experienced teacher can help you gain confidence and build a safe home practice.

    Once you start a regular home practice, it’s important to listen to your body. Chronic pain conditions can change from day to day, so what felt good one day may be excruciating the next. In any pose, sharp and stabbing pain is a clear indication that you need to come out of the pose or use a prop to make it more comfortable.

    Be patient with yourself as you explore the poses below. If you are just starting a new exercise routine, you may feel discouraged when some of the poses are challenging. Start slowly and be consistent in your practice, breathe, and remind yourself that these movements will eventually become easier and more comfortable.

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    Chair yoga routines and videos

    If you have never done yoga before, the best option is to locate a qualified and experienced yoga teacher. They can help you learn how to do each pose safely and offer modifications for those poses that are more challenging.

    The next best way to get started is to work with a yoga video. The internet is a treasure trove of high-quality chair yoga videos to get you started. Here are five of our favorites.

    1. Chair yoga with props

    This class explores using everyday objects as props and starts with a focus on the awareness of your feet for improving balance.

    2. Chair yoga for a long, strong back and core

    Chair yoga class routines usually focus on sitting up tall and strong to increase strength in the core and back and to lengthen the spine. This 17-minute video is no different. Adriene demonstrates poses and breathing in this energetic (and sometimes sweaty) practice.

    3. Chair yoga for neck, shoulders, and wrists 

    This 40-minute practice uses a yoga strap to safely exercise and strengthen the neck, shoulders, and wrists. You can use a scarf or a belt if you don’t have a strap.

    4. Full class with standing poses

    If you are able to stand with the support of the chair, this 30-minute chair yoga class incorporates more standing postures to improve your overall balance and strength.

    5. Restorative chair yoga

    Most restorative yoga poses are done lying on the ground, but for seniors or those with limited mobility, getting down to the floor and back up may be challenging. This relaxing restorative yoga class uses two chairs and many props to make restorative yoga accessible to everyone.

    12 chair yoga poses to try

    Maybe starting out with a few simple postures (instead of a full class) seems more your speed. Give these 12 poses a try.

    1. Start with breath

    Sit in a sturdy chair that allows your feet to reach the ground so that your knees are level with your hips. Use a block or a book under your feet if they don’t reach the ground. Ankles should be directly below your knees. This starting pose is seated mountain pose.

    Bring your hands to your heart, palms touching, in prayer pose. Take deep, even breaths in through the nose and out through the nose. As you inhale, lengthen your spine to the ceiling, like a thread is pulling you taller. As you exhale, keep your tall spine and feel more grounded on the chair and in your feet.

    2. Add arms

    Sitting in the chair with a tall spine, release your hands to your sides on an exhale. As you inhale, reach your arms up and overhead, bring the palms to touch above you if you can. Exhale, moving your hands down through the center of your body.

    If you are doing wheelchair yoga, you can inhale your arms up directly in front of you instead of out to the side.

    Complete five to ten full rounds of breathing.

    3. Neck rolls

    Sit tall in the chair, hands resting in your lap. Lightly engage your belly for support – slightly contract your navel to your spine. Exhale and drop your chin to your chest.

    Inhale, rolling your left ear towards your left shoulder. Exhale, roll your chin back to your chest, then inhale your right ear towards your right shoulder. Repeat three to five times to each side.

    Next, as you exhale, turn to look to the left (keep your chin level). Inhale back to center, then exhale and look to the right. Repeat three times on each side.

    4. Shoulder circles

    With your belly engaged and a tall spine, bring your fingertips to your shoulders (left hand to left shoulder, right hand to right shoulder). Elbows should be out to the side and level with your shoulders.

    Inhale and begin to circle your arms forward, exhaling as they circle behind you. Complete three circles if you can, then switch directions.

    5. Side stretch

    Start with feet firmly on the floor and body steady. Place your right hand on the seat of the chair. Inhale and sweep your left arm up and overhead, reaching your left hand to the right. You can turn your head to look up at the sky if that feels okay for your neck.

    Take three deep breaths, then inhale to straighten up to center and exhale to release your left arm. Repeat with the right arm.

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    6. Seated twist

    Sit tall in the chair with your feet firmly planted on the floor. Inhale to get even taller, then as you exhale begin to twist your body to the right. Your right hand can come to the chair’s seat back and left hand to your right knee. Try to keep your lower body steady and unmoving as you breathe in to get taller, and breathe out to twist for three full breaths.

    Inhale to return to the center, then exhale to twist to the other side.

    7. Forward bend

    You can place blocks on the floor at their tallest height if you are just starting with forward folds.

    Rest your hands on your thighs as you lightly engage your belly and inhale to lift your spine. On the exhale and with a tall spine, begin to hinge at your hips, keeping your back straight as you fold forward. When you begin to feel a stretch, find your blocks for support, or keep your hands resting on your thighs. Pause here, taking five to ten deep breaths.

    Come up on the inhale, taking several breaths and moving slowly if you are feeling dizzy.

    8. Single leg stretch

    Move slightly towards the edge of your chair. Starting with a tall seat and a strong belly, extend one leg in front of you, foot flexed with the toe pointing back towards you. Place your hands on your outstretched leg and take a deep breath in. Exhale and hinge at the hips to fold forward.

    Take three to five deep breaths, then come back up slowly on an inhale. Switch legs and repeat.

    9. Cat-cow

    Take a tall seat and place your hands on your knees. Inhale and begin to tip your hips forward, arching your back and opening your chest. Your head can fall back and your gaze can lift towards the ceiling if that does not hurt your neck.

    Exhale and begin to tip your hips back, rounding your lower back, middle back, and upper back before tucking your chin. Repeat each movement, following your breath, three to five times.

    10. Seated pigeon

    Bring your right ankle to rest on your left knee. Your hands can rest gently on your knee and ankle. Sit up tall with a lightly engaged belly.

    If your hips are feeling the stretch, stay here, but if you would like some more stretch, hinge at the hips to lean forward. Take three to five deep breaths (or more if you like), then inhale to come up and switch sides.

    11. Forward bend with shoulder stretch

    Begin your forward bend as above, but this time interlace your hands behind your back. As you hinge forward on the exhale, allow your hands to lift towards the sky to stretch your shoulders.

    Take three breaths (or more if you are comfortable), then inhale to come back up.

    12. Side angle pose

    Come into a forward fold, with hands on the floor, on a block, or on your knees. On an inhale, sweep your right arm to the sky, leaving your left hand grounding down on whatever you are touching. Turn your neck to look up and take three deep breaths. Exhale to return to the forward fold, then inhale to repeat with the left arm.

    The benefits of exercise for seniors and those with chronic pain are tremendous. Talk to your doctor to see how you can incorporate seated yoga poses into your daily activities.

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  • How to relieve middle back pain while sleeping?middle back painHow to relieve middle back pain while sleeping?

    How to relieve middle back pain while sleeping?middle back painHow to relieve middle back pain while sleeping?

    Sleep is critical to your health and overall sense of wellbeing. But getting enough sleep may be easier said than done if you are experiencing nocturnal back pain. Chronic middle back pain while sleeping can disrupt your sleep enough to affect not just your nights, but yfour days as well. Keep reading for tips on how to manage or even eliminate middle back pain while sleeping.

    What causes middle back pain while sleeping?

    Your middle back is also referred to as the thoracic region. It roughly encompasses the area from the base of your neck to just below your ribcage, and includes the space between your shoulder blades.

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    Middle back pain at night is sometimes caused by something simple, such as bad posture or twisting too quickly. In these cases, the pain is usually temporary and you’ll find relief fairly easily with proper care and patience. In other cases, however, back pain has a more serious cause that will require professional intervention.

    Middle back pain while sleeping may not be as widely discussed as other kinds of nocturnal back pain, but it can be just as distressing and must be taken just as seriously. Here are the major causes of middle back pain while sleeping.

    Poor posture during the day

    Much has been made about the amount of time people spend sitting — whether in the car, at work, or in front of a screen — and the effects this can have on your health and lifespan. But it’s not just sitting itself that can impact your life; it’s also the way you sit.

    Spending prolonged periods of time leaning forward or hunching over can strain your back, leading to pain throughout your neck, shoulders, and back.

    Arthritis

    Arthritis is a very common cause of joint pain. Mostly affecting older individuals, it is characterized by:

    In addition to the pain and discomfort caused by the arthritis itself, arthritis can make you more susceptible to injury as well.

    Injury

    Back injuries run the gamut from minor to life-changing.

    In cases of minor injuries, such as those caused by improper lifting technique or turning the wrong way, your pain will likely go away by itself within days or weeks. But if the injury is serious enough, it can lead to long-term problems, including chronic pain.

    Herniated or bulging disc

    You have discs all along your spine in between each pair of vertebrae. Each disc is filled with a jelly-like substance that keeps your backbones from grinding against each other when you move.

    A herniated disc occurs when one of the discs breaks open. A bulging disc is a similar condition, but instead of breaking open, the disc slips out of place and the inner substance “bulges” outwards but doesn’t rupture. Both conditions may be asymptomatic, or they may cause symptoms like pain, numbness, and weakness.

    Herniated and bulging discs affect both the surrounding vertebrae and, often, the nearby nerves. These injuries are most common in the lower back, but they can also occur in the middle and upper back and even in the neck.

    Vertebral compression fracture

    A vertebral compression fracture, when one of your vertebrae cracks or collapses, is usually the result of osteoporosis or a traumatic injury, like a fall or an accident.

    Vertebral compression fractures don’t always cause symptoms. When they do, the symptoms tend to vary widely, but there are some commonalities. These include pain and a permanent curve of the spine (kyphosis). The severity of symptoms will depend on the severity of the fracture and may worsen over time.

    Tumor

    In rare cases, a tumor may cause middle back pain by pressing against the body parts (e.g. The nerves) near the spine.

    Tumors can also trigger a vertebral compression fracture.

    When is middle back pain while sleeping serious?

    Most cases of middle back pain while sleeping are not serious. It is certainly disruptive, annoying, and even upsetting, but the underlying causes do not pose an immediate health risk. The symptoms can be safely treated with more conservative remedies.

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    However, as mentioned earlier, some middle back pain causes are more serious than others. If your middle back pain is accompanied by numbness and/or tingling, there may be underlying nerve damage. This can be caused by multiple conditions, some potentially dangerous, so it’s important to visit your doctor as soon as possible.

    Further, any middle back pain that occurs with loss of feeling in your limbs or loss of bowel control is an emergency condition. Contact your doctor immediately if this occurs.

    In addition, if you’ve tried some basic at-home remedies and your symptoms are still so severe that you can’t sleep well, make an appointment with your doctor as soon as you can. Without proper rest, your body and mind will quickly become exhausted. Any and all medical issues that prevent you from sleeping properly should be taken care of as quickly as possible.

    How to sleep with middle back pain: 5 tips

    Sleeping with middle back pain can be a challenge, but it isn’t impossible. Some remedies require making a purchase, while you can test out others tonight for no cost.

    Below are some tips on how to sleep with middle back pain.

    Rearrange your pillows

    Most people use pillows to provide support for their head and neck while they sleep. But you can also use pillows to support your back and minimize pain while sleeping.

    No matter which sleeping position you favor, there is a way to arrange your pillows to ease your middle back pain and get a better night’s rest. Try pillows between the knees if you’re a side sleeper or a small one under your knees if you sleep on your back. Try a different pillow to manage your neck pain if it’s leading to back issues.

    Not working? Talk to your doctor for suggestions that could work for you.

    Stretches

    Your nighttime routine can make a difference in how well you sleep at night.

    Try performing gentle stretches before going to bed. This can strengthen and stretch your back to relieve pain and discomfort.

    Change your sleeping position

    When it comes to managing back pain at night, not all sleeping positions are created equal. For example, sleeping on your stomach forces your neck to rest in unnatural positions, straining your back.

    The Cleveland Clinic offers this guide to evaluate your sleeping position(s) and to figure out whether it might be necessary for you to try some new ones. Our earlier post also discusses at length how certain sleeping positions can cause back pain and which ones may be better for you.

    Buy a new mattress

    Back pain can be exacerbated by an old, uncomfortable, or unsupportive mattress. One study suggests that medium-firm mattresses provide the best sleep quality. But don’t think of this as a hard and fast rule. You know your body better than anyone, and you are the only one who can choose the best mattress for you.

    While mattress shopping, there are several things you can do to make sure you pick the right one. Before making a purchase, do some research on which mattress brand, style, and firmness might work for you. Some of this work can be done online, but it’s also important to go to the store, ask questions of the sales rep, and test out the mattress you’re considering. A mattress is a big investment, so take your time and do your homework before making a final decision. See if you can find options with a good return policy or risk-free trial period.

    If a new mattress just isn’t in the budget at the moment, try a foam mattress topper. These are generally much cheaper than a full mattress, but they can still provide additional support if you need it.

    Change how you get out of bed

    Even after the night is over and you’re ready to start the day, you still have to get out of bed. As with choosing a sleeping position, there is a right way and a wrong way to do this.

    Verywell Health provides a step-by-step guide on how to get out of bed without hurting your back.

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    How to relieve middle back pain while sleeping

    If you’ve tried the tips above and still can’t sleep, then it’s time to move away from coping with middle back pain while sleeping and start actively treating it.

    Fortunately, there are a multitude of ways to treat back pain. However, not all of them may work for you, and some may even be harmful, depending on your back pain cause or underlying medical conditions. Because of this, it’s always important to consult with your doctor before beginning any new treatment regimens.

    Adjust your posture

    Because poor posture is such a common cause of back pain that no matter who you are, it’s probably a good idea to pay more attention to how you sit and stand throughout the day.

    Do you hunch your shoulders for hours as you work on the computer? Do you slouch when you walk? Get into the habit of assessing your posture regularly and adjusting it as necessary. Here’s some tips for improving your posture.

    Rest and exercise

    One of the simplest yet most useful ways to combat middle back pain is a combination of rest and gentle exercise.

    Using your back muscles on a regular basis keeps them strong and helps them recover more quickly. That said, don’t push yourself too hard. If you feel any pain or discomfort while exercising, stop, rest, and modify the exercise if you try it again.

    Heat/cold therapy

    Heat and/or cold therapy is a time-honored method of pain relief. While many stores and pharmacies carry products such as heating pads to provide this treatment, you don’t need to buy anything if you don’t want to. Ice wrapped in a towel or a hot shower can also work.

    These treatments are best done before or as you’re settling into bed. Do not use heat or cold therapy while sleeping.

    Medication

    Pain of all kinds is often treated with medication. Over-the-counter medicines like ibuprofen or acetaminophen are often enough to help you find relief for pain flare-ups.

    If your pain is severe, you may need to get a prescription for a stronger medication. Regardless of which kind of medicine you take, be sure to follow all instructions and to never take more than the recommended dose. Talk to your doctor about any risks or side effects.

    Physical therapy

    A physical therapist can help you reduce your pain and increase your range of motion.

    When you go in for a visit, your physical therapist will examine you and determine what treatment or combination of treatments will help your back heal. You’ll work with them closely as they show you correct form for these exercises and lead you through exercise routines.

    Brace

    If you have suffered from an injury, you may need to wear a back brace for several weeks. This can help minimize pain and prevent re-injury. On the other hand, using a brace for a long time may weaken your back muscles.

    As with all treatments, discuss the pros and cons with your doctor before you try it.

    Surgery

    In some rare cases, more drastic solutions are needed to resolve middle back pain while sleeping. For chronic pain that doesn’t respond to more conservative treatments, you may need to consider surgical options with your doctor.

    The type of surgery you undergo will depend on your middle back pain cause. For example, herniated disc pain may be treated by removing part or all of the affected disc in a procedure called a discectomy. A vertebral compression fracture sometimes requires a vertebroplasty, during which bone cement is injected into the spine to strengthen the damaged vertebra.

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  • What Is Spondylolisthesis? Its causes and treatments

    Lower back pain can take a toll on your entire body. This particular health concern is reported among men and women equally, affecting about 80% of people at some point in their lives. While there are many factors that can lead to lower back pain, a condition called spondylolisthesis is one of the most common causes. This article will cover what you should know about the condition and how to find relief.

    What is spondylolisthesis?

    Spondylolisthesis is a spinal condition that can lead to pain and discomfort in the lower back. It occurs when one of the bones (vertebrae) in the spine moves out of place and onto the bone below it. If the bone slips too much, it can even press on surrounding nerves.

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    This can occur for many reasons. In children and young adults, it is usually due to a birth defect or periods of rapid growth, also known as growth spurts. It’s also more likely to occur in athletes who frequently overstretch the lower back. This may include gymnasts, football players, and weight lifters.

    Doctors believe there is also a genetic component to spondylolisthesis. Some people are born with thin vertebral bones that are more susceptible to fractures. These fractures can lead to the slippage associated with spondylolisthesis.

    Types of spondylolisthesis

    There are several different ways to classify spondylolisthesis. The following types are based on the initial cause of the condition.

    • Degenerative spondylolisthesis: This is the most common form of spondylolisthesis, which is simply due to aging. As the years go on, discs between your bones lose water and become less effective in cushioning each vertebral bone. This occurs from basic wear and tear on your body.
    • Congenital spondylolisthesis: By definition, congenital means “present at birth.” Abnormal bone formation can put a person at greater risk for developing this condition.
    • Isthmic spondylolisthesis: As we’ll discuss later in this article, spondylolisthesis can occur as a result of spondylolysis. This is when stress fractures weaken the bone, causing it to slip out of place.
    • Traumatic spondylolisthesis: This is when an injury leads to fractures and subsequent slipping. This may be the result of athletic activity or a fall.
    • Pathological spondylolisthesis: The spine can weaken from diseases like osteoporosis or even a temporary infection. Pathological spondylolisthesis takes place after this type of health event.
    • Post–surgical spondylolisthesis: Slippage that occurs or becomes worse after spinal surgery.

    Spondylolysis is also divided up into several different grades based on severity. This helps doctors determine the best course of treatment for a specific case. Slippage is graded on a scale of one to five.

    1. 25% or less of the vertebral body has slipped forward
    2. Between 26-50% of the vertebral body has slipped forward
    3. Between 51-75% of the vertebral body has slipped forward
    4. Up to 76-100% of the vertebral body has slipped forward
    5. The vertebral body has completely slipped off and looks detached

    Your doctor will determine the best type of treatment based on your personal situation. However, Grade 1 and grade 2 slips generally don’t require surgery. In many cases, these patients respond well to conservative and non-invasive methods of treatment.

    Slips that are rated above grades 1 and 2 may require surgery if significant pain persists.

    Spondylolisthesis vs. Spondylolysis

    As previously mentioned, a condition called spondylolysis often leads to spondylolisthesis. It occurs when there is a fracture in the bone, but it hasn’t yet fallen onto a lower bone in your spine. In most cases, patients with spondylolysis will also have some degree of spondylolisthesis.

    The two conditions are so similar that they come with the same set of symptoms. For this reason, your doctor will need to conduct imaging tests, such as X-rays, computerized tomography (CT) scans, or magnetic resonance imaging (MRI) scans. This is the best way to look at what is happening in the spinal area and confirm a diagnosis.

    Do I have it? 4 common spondylolisthesis symptoms

    In some cases, patients with spondylolisthesis don’t have symptoms and aren’t aware of the condition. This is generally true for mild forms. On the other hand, those with severe cases may not be able to go about simple activities.

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    Here are four common spondylolisthesis symptoms.

    1. Lower back pain

    Persistent lower back pain is the most common symptom of this condition. It will feel much like a muscle strain that worsens with activity.

    This pain can also radiate down to the buttocks and back of the thighs.

    2. Stiffness

    Tenderness associated with spondylolisthesis can lead to stiffness in the lower back and legs.

    This usually makes it difficult for patients to walk or stand for long periods of time.

    3. Muscle spasms

    Spasms can lead to tight hamstrings (the muscles in the back of the thigh).

    As this type of pain progresses, tingling and numbness can travel all the way down to the feet. This is a result of pressure on the spinal nerve root as it exits the spinal canal near the fracture.

    4. Weakness

    Weakness in one or both legs can occur in many cases of spondylolisthesis.

    Like muscle spasms, this is due to pinching of the spinal nerve root and can lead to changes in posture and gait.

    How do you fix spondylolisthesis?

    If you believe you may be suffering from spondylolisthesis, it’s important to talk to your doctor. After a thorough review of your symptoms and medical history, various tests will help your doctor confirm a diagnosis.

    Luckily, there are a wide variety of spondylolisthesis treatment options. Your doctor will start with conservative methods of pain relief before suggesting more invasive procedures.

    These are some of the more common ways patients find relief from their pain and other symptoms.

    Spondylolisthesis exercises

    Lower back pain can make exercising feel impossible, but it’s one of the best ways to minimize spondylolisthesis symptoms. With a gentle routine, you can maintain a healthy weight and increase your flexibility.

    Some exercises focus on stretching and lengthening, while others are meant for strengthening the muscles of the spine and abdomen for better support. This is a prescription for both treatment and prevention of future lower back pain.

    Once your doctor clears you for exercise, try a few simple stretches each day. Concerned about whether you’re doing them correctly? Work with a physical therapist or qualified personal trainer. They can teach you how to perform each exercise in a way that will prevent further injury.

    Yoga for spondylolisthesis

    Yoga is a form of exercise that focuses specifically on stretching, lengthening, and strengthening. In fact, many of the best exercises for lower back pain are poses commonly found in yoga classes. Find a reputable studio that offers private lessons or classes that are designed to be gentle on those with injuries.

    Experts advise anyone with spondylolisthesis to approach poses slowly and gently. If you feel pain, stop immediately. Back bends and poses that require twisting and bending forward aren’t recommended. A professional yoga instructor or physical therapist can help you determine the best poses for your condition. Before trying a class, be sure to inform the instructor of your condition.

    Back brace for spondylolisthesis

    A back brace is an affordable and effective tool that can help you perform basic activities during a mild and short-term pain flare-up. They also limit your range of motion to promote healing and prevent further injury.

    Other benefits of back braces for lower back pain can include:

    Back braces work best in combination with other forms of treatment like physical therapy and medications. Talk to your doctor about whether this may be a promising form of treatment for your lower back pain, and take a look at our list of back braces.

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    Spondylolisthesis physical therapy

    Physical therapy is a great way to treat a range of lower back pain causes. Even better, most insurance companies cover this type of treatment.

    A professional physical therapist develops a routine to help you build up core muscles in the midsection of your body, including your back. You will also practice targeted stretching to improve your flexibility and relieve muscle pain. Physical therapy can strengthen the muscles that support your spine, helping you prevent further injury.

    You are usually assigned a number of exercises to perform each day on your own. This will help you maximize the benefits of your time in physical therapy.

    Chiropractic care for spondylolisthesis

    Chiropractic care is a form of complementary and alternative medicine. It continues to grow in popularity as a cost-effective and successful way of relieving lower back pain.

    A chiropractor will use various manipulation techniques to adjust and correct your alignment. They believe that a natural balance needs to be maintained in order for the body to function optimally. Targeted and controlled forces will be applied to specific joint areas that are limiting movement. Patients often report relief from muscle tightness and pain, as well as better range of motion.

    Spondylolisthesis medications

    A wide range of medications can be helpful in reducing the lower back pain associated with spondylolisthesis.

    Your doctor may first recommend nsaids because of their anti-inflammatory properties. Basic over-the-counter nsaids include drugs like aspirin and ibuprofen. In general, these medications are best for short-term relief to avoid side effects of prolonged use.

    In severe cases of spondylolisthesis, your doctor may prescribe something stronger for pain management. However, prolonged use of pain medications is associated with a number of side effects and concerns in regarding misuse and addiction. Always talk with your healthcare team about your pain level and health concerns to determine the best medications for your specific case.

    Interventional injections

    If conservative treatment options aren’t giving you the pain relief you need, but you aren’t ready to consider surgery, your doctor may recommend injections. This is a minimally invasive procedure that can have significant benefits.

    Epidural steroid injections are the most common type of injection for lower back pain with spondylolisthesis. These injections involve a combination of a corticosteroid and numbing agent delivered into the epidural space of the spine. The drugs work to reduce inflammation and pain. This relief can last for weeks or years, depending on the case. Most patients can resume normal activities the following day.

    You can learn more about this procedure in the following video.

    Surgery

    Non-invasive treatment for mild cases of spondylolisthesis is successful in about 80% of cases. Unfortunately, if you are still experiencing pain that disrupts your everyday routine, your doctor may suggest surgery. In severe cases where the bones of your spine are pressing on your nerves, this may be the only way to fix the issue.

    A spinal fusion is one of the most common operations to help patients suffering from spondylolisthesis. In this surgery, bone grafts are placed between vertebrae to help them fuse together. Your doctor will also use screws and rods to hold the vertebrae together as they heal. It will typically take four to eight months for the bones to fully fuse together, but spinal fusion success rates are typically high.

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  • How to prevent a headache from computer use?

    When we switch our computer on in the morning, we are usually greeted by a beautiful screensaver. Maybe it is a vacation snapshot, a picture of the kids, or a beautiful scene out of nature. Try as we might, those beautiful screensavers cannot cover up the fact that our computer screens may be causing us headache pain. Headache from computer use is a growing issue. Here’s what you should know about preventing it, along with more innovative treatments that can help.

    Why do I have a headache from computer use? 

    Screens are ubiquitous, and our use of them has increased as technology advances. The average adult spends up to nine hours a day looking at a screen (and checking a cell phone 150 times a day), and that may not count all of the hours logged in front of a computer at work.

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    Kids are not much better. Their screen time averages clock in at seven hours and 38 minutes a day. If you consider that many kids spend their time “media multitasking” (using more than one screen at a time), that amount jumps to a total of ten hours and 45 minutes of daily screen time.

    All of this can lead to headache from computer (and mobile and tablet) use. It’s commonly referred to as “computer vision syndrome” or “computer eye strain.”

    What is computer vision syndrome?

    Computer vision syndrome (CVS) is being increasingly diagnosed for those of us with 24/7 access to the world of technology. The particular nature of a computer screen and prolonged viewing of it can lead to computer vision syndrome.

    It’s a temporary but uncomfortable condition that can include the following symptoms:

    The National Institute for Occupational Safety and Health (NIOSH) estimates that approximately 90% of adults who spend three or more consecutive hours looking at a computer will experience some or all of these symptoms, with headache from computer use and eye strain being the most common.

    How to prevent headache from computer use

    With so much work being performed on computers these days, CVS may seem inevitable, but here are nine simple ways to prevent it.

    1. Take breaks

    Not only is sitting devastatingly bad for your health, but short breaks are actually very good for you in terms of both health and productivity.

    Every hour, stand, stretch, and take a stroll around the office. (And, don’t use this time to check your text messages!)

    2. Move away from the light

    Glare from windows makes your eyes work harder to see and is the leading cause of eye strain. If you prefer a desk by the window (and you are lucky enough to have that), use blinds or shades and keep them lowered when you are working.

    Anti-glare screens are also available and can help reduce glare even further. Make sure you are not facing an unshaded window, as that could cause you to squint and further strain your eyes. Also, use programs like f.lux to reduce blue light from screens, especially in the evening.

    3. Contact lens wearers, blink

    When we are focusing on a digital screen, we blink up to three times less than when looking at a book or something else 3-D.

    Ask your eye doctor about breathable lenses, and keep eye-wetting drops close by. Use them when taking a break.

    4. Adjust your monitor height

    You should be able to look up and just over the top of your screen. Your monitor or laptop should sit five to nine inches below your horizontal line of vision.

    5. Adjust the distance between your eyes and your monitor

    Sit back in your chair. If you can touch the screen at this distance, you are sitting too close. To adjust, open a document of a type you would use every day and move back until it becomes blurry. Divide this distance by three, then place your monitor at that distance.

    6. Adjust your lighting

    In addition to making you look terrible, overhead fluorescent lights are very taxing to the eyes. If you can, use indirect lighting from a desk lamp or floor lighting.

    7. Back away from the cell phone

    Studies have shown that we hold digital devices much closer to our eyes than we do printed material, and this can cause eye strain and headache.

    Hold your mobile devices as far away as you can while still being able to read. These devices also have the ability to make print larger, so take advantage of that feature.

    8. If you are transcribing or doing research, place paper documents in line with your screen

    The movement of looking frequently down and to the side can place strain on the eyes, head, and neck and cause repetitive motion injuries. Take a tip from secretaries in the 50s and invest in a spring-loaded clip that attaches your paper documents to your screen. You can also use a document stand that sits next to your monitor or laptop.

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    9. Finally, have an annual eye exam

    Many health insurance plans may include an annual vision exam. Take advantage of this provision and have your vision checked by an eye care professional. Let them know how many hours you spend in front of a screen.

    If you have any concerns about your eyes, or you have been having symptoms of CVS that include headaches and dizziness, an annual exam is a great time to share them. You are also establishing a relationship with a doctor who can follow changes in your vision over the years, noting if there is anything that might be of concern.

    Treating headaches from computer use

    Unfortunately, headaches as a whole are one of the most common pain problems. Almost everyone has experienced an acute headache in their lives. About 15% of the population has experienced recurring headaches that can lead to debilitating pain. Sometimes the pain is generalized but often it is centered on a specific area of the head. This can be indicative of the type of headache the individual is experiencing.

    Commonly-recommended treatments for managing headaches include:

    • Drinking enough water and eating a balanced, healthy diet
    • Using over-the-counter medications, like aspirin or ibuprofen
    • Resting in a quiet and dark room
    • Using hot or cold compresses on your neck
    • For severe cases, talking to your doctor about preventative medications or other interventional treatments

    Innovative headache treatments

    New treatment and pain relieving techniques are being discovered all the time and what can’t help one person could help another. While the common treatments work for many, these treatments may help for others whose pain hasn’t resolved. Here are eight innovative treatments for headaches.

    1. Acupuncture

    Acupuncture is performed by trained practitioners who insert fine needles in specific points along the body’s meridians which then corrects the flow of the body’s natural energy known as qi.

    This is a relatively low risk treatment so it is often recommended as an exploratory option for people looking to reduce their pain or their dependence on medications. Acupuncture is fairly accessible anywhere in the country.

    2. Biofeedback

    This method is a way to retrain the brain to react to painful stimuli.

    In a session, the patient is able to observe their vital signs and brain activity as a headache occurs. These tools help them visualize the effects of stress on their bodies and they are able to learn relaxation techniques that can help control the triggers that lead to these headaches. Patients work directly with specialists for this process.

    3. Neuromodulation

    This method is a way of inhibiting or disrupting the pain signals that are being communicated by the nerves to the brain. Impulses to the nerves can lessen the signals and help relieve pain. Some patients experience headache relief from deep brain stimulation where electrodes are implanted directly in the brain which override the body’s natural inclination to transmit pain to the brain.

    It has been most successful in treating cluster and tension headaches. There have also been observable relationships between the quality of sleep and these types of pain signals. Neuromodulation is still experimental and will require additional testing before it is recommended as a standard treatment for certain types of headaches.

    4. Transcranial stimulation

    For a non-invasive option, transcranial stimulation has several similarities to neuromodulation. Electrodes are applied to the head on a cap that stimulates the appropriate nerves through the skull. One form of this treatment, TENS, is already commonly used for a variety of pain conditions. There are very few side effects and the worst reported seem to be mild pain and muscle cramps. It has been proven effective for cluster and migraine headaches.

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    5. Botox

    The use of pharmacological treatments can land fully on both ends of the medical spectrum. Some specialists feel like medication is over-prescribed while others feel it provides the best pain relief for their patients. However, many headaches don’t respond well to the types of drugs that are currently on the market and the final step is often opioids that come attached with a very high risk of dependency or addiction.

    Some doctors are seeing success using the popular cosmetic injections known as Botox. Ultimately, patients are injecting a powerful neurotoxin into their skin but, when supervised by a medical professional, it can be used to relax muscles that are strained during a headache. It has been approved for treating tension headaches and chronic migraines.

    6. Triptans

    For patients suffering from the pain of cluster headaches, which can be tricky to diagnose and treat, inhaled triptans have had some success. However, they are best if used against specific headache pain and are not considered a cure. They have limited side effects if used correctly. Though this treatment will not stop headaches from reoccurring, it can help restore normalcy when life is interrupted by head pain.

    7. Massage therapy

    Because tension is at the heart of several types of headaches, many patients have success with massage therapy. Stress can be a major cause of head pain but that can also make it difficult to treat in an effective way. Since stress can be caused by both major and minor life events the head pain can come and go frequently and at inconvenient times. Many doctors recommend massage therapy for patients dealing with the effects of stress causing head pain. Some insurance companies will even pay for massage therapy with a licensed practitioner if it is prescribed by a doctor.

    8. Radiofrequency ablation

    Of course, for some people suffering from debilitating chronic migraines the final solution needs to be invasive. For the least invasive of the surgical procedures, some patients turn to radiofrequency ablation. In the procedure, your doctor will insert a needle-like probe into the back of your neck near nerves in the upper spine. The probe then uses radio waves to create an electric current that heats the nerve endings.

    This incapacitates the nerves so they no longer transmit the incorrect pain data to the brain. This can be a permanent solution for chronic head pain.

    Get help for headache from computer use

    To find out if you might be at risk for CVS, or if you are experiencing headaches or other symptoms, talk to your doctor to reduce your chances of screen-related conditions.

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  • Chronic fatigue treatments and complementary therapies that can help

    Chronic fatigue syndrome (CFS) is a complex condition that goes by many names, such as chronic fatigue immune dysfunction and myalgic encephalomyelitis. It is characterized by extreme fatigue or tiredness that does not go away with bed rest. Chronic fatigue syndrome also has no discernible medical cause and can worsen when a person undergoes physical or mental activity. Symptoms can limit the everyday activities someone can enjoy as well as affect other parts of their life including work, family, and friends. In this post, we talk about some chronic fatigue treatments you can try to resolve symptoms and get back to your life.

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    Symptoms of chronic fatigue syndrome

    Chronic fatigue syndrome is a disorder that is often misdiagnosed because its symptoms are common in other illnesses. The central symptom that defines CFS is extreme fatigue that lasts for more than six months, but there are many others that come along with this condition as well. According to the Centers for Disease Control, the following are symptoms that are used to diagnose chronic fatigue syndrome. A person must suffer from at least four of these to be diagnosed with chronic fatigue syndrome:

    • Malaise: The onset of extreme exhaustion and sickness following physical or mental exertion that lasts more than 24 hours
    • Cognitive issues: Lapse in memory, concentration, or complex information processing
    • Headaches
    • Sore throat
    • Persistent muscle pain
    • Joint pain that migrates without swelling
    • Tender lymph nodes
    • Unrefreshing sleep

    These are not the only things you have to worry about, though. On top of those symptoms, the following have also been commonly reported:

    • Brain fog, such as feeling hazy and disoriented
    • Difficulty with balance
    • Sensitivity to foods, odors, chemicals, medications, light, or noise
    • Irritable bowel
    • Depression, anxiety, or panic attacks

    Those who have chronic fatigue syndrome will notice a drastically lower level of energy than before they had this condition. This disorder also tends to occur alongside other illnesses such as fibromyalgia, irritable bowel syndrome, multiple chemical sensitivity, and orthostatic intolerance. If you believe you have chronic fatigue syndrome or any other illness, make sure to tell your healthcare professional.

    Common causes and risk factors

    Even with the current wave of research, it is still not known what exactly causes chronic fatigue syndrome. It is possible that it is caused by multiple factors at once. Many different factors have been studied in an attempt to find the cause. The following may be linked with a patient developing chronic fatigue syndrome:

    Viral infections

    Many different viruses have been researched, but none of them have been exclusively linked to the disorder. Some research has shown that the Epstein-Barr, Ross River, Human Herpesvirus 6, and Coxiella burnetti virus may create conditions that meet the criteria for CFS.

    Hormonal imbalance

    Many patients with chronic fatigue syndrome produce lower levels of cortisol and other hormones, which can greatly affect many other parts of the body. This underproduction is usually prompted by an emotional or physical stress event and is known to be a common pre-onset trigger. However, these production levels are still within a normal acceptable range and seem to happen in other illnesses.

    Immune system problems

    People who develop chronic fatigue syndrome often have abnormal immune responses, such as particular T-cell activation markers and intolerance to some foods or medications.

    Causes are still being explored, but scientists have discovered various risk factors that can increase your chance of developing chronic fatigue syndrome.

    1. Sex: Women tend to be two to four times more likely to develop this condition versus men.
    2. Age: It most commonly affects people in their 40s and 50s.
    3. Family history: Sometimes, chronic fatigue syndrome is developed by members within the same family. This indicates a possible genetic link, although one has yet to be discovered.

    Overall, adults are more likely to develop this condition than children and its incidence seems to be found in all races equally.

    Diagnosing chronic fatigue syndrome

    Of the up to the four million people in the U.S. who have chronic fatigue syndrome, only about 20% have actually received a proper diagnosis. This is because diagnosing this condition is a difficult process. Currently no one diagnostic test or sign can conclusively point to this disorder.

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    The process to be diagnosed is complicated further as it requires a variety of tests to rule out other similar conditions that may cause the same symptoms. This can be a problem as chronic fatigue syndrome can vary in severity and the symptoms can wax and wane, so a discernable pattern is not always easy to pin down.

    Three critera have to be met if a diagnosis of chronic fatigue syndrome is to be determined:

    1. Unexplained and persistent fatigue for six months that cannot be relieved by rest
    2. This fatigue must greatly interfere with everyday activities
    3. Four of the eight symptoms listed above must be present

    The basic process that is used in the diagnosis process is laid out as follows:

    • A doctor will take a detailed medical history of the patient
    • The patient will undergo a thorough physical and metal examination
    • A multitude of tests will be required while trying to rule out other conditions

    The CDC provides a more in-depth explanation of the diagnosis steps and the numerous tests that you might need.

    Chronic fatigue treatments and complementary approaches

    This syndrome can be debilitating to the person suffering but also devastating to loved ones and caregivers. While researchers continue to study potential treatments, here are some current treatment options for chronic fatigue syndrome. There is no specific process or drug that can treat chronic fatigue syndrome. Managing this condition requires a team of professionals to help develop a personalized treatment plan that is best suited to each individualized patient.

    Lifestyle approaches

    Beyond that, there are a few lifestyle changes that can be made to help relieve and prevent some of the symptoms. These include:

    • Develop a sleep routine: Sleep hygiene is key for good health. Set a schedule and keep to it. Make sure to avoid problem products like caffeine and alcohol. Keeping a clean and clutter-free bedside table (and room in general) also helps promote sleep, as does going to bed at the same time and shutting off all screens (TV and computer) at least two hours before bedtime.
    • Try to reduce stress: Try meditation or yoga or whatever works for you. The point is to make time every day to relax and burn off some emotional stress.
    • Don’t overdo it: Make sure you don’t push yourself too hard even on the best days. A great way to have all of those symptoms come crashing back is to overexert yourself.

    Lack of vital nutrients can contribute to fatigue and lack of energy. It is important to eat whole foods that are a vital source of iron and magnesium to keep iron levels in the blood high and increase oxygen levels in the blood and muscles. Many people do not get their recommended daily dose of eight to 18 milligrams of iron and 310 to 420 milligrams of magnesium daily.

    Although supplements are an option, reach first for leafy greens, white beans, oatmeal, grass-fed beef, pumpkin seeds, and spinach to concentrate on upping levels of both vital nutrients naturally. Add vitamin C to increase absorption of iron in the blood and help build up your immune system at the same time!

    Vitamins and minerals for rest and energy

    One of chronic fatigue syndrome’s primary symptoms is the inability to have restful sleep. Although prescription sleeping medication is an option, long-term use can be dangerous and habit forming. Several supplements may help promote quality sleep without a prescription.

    • Melatonin: The body produces melatonin on its own to signal the brain that it is time for rest, but sometimes it does not produce enough. You can prompt your brain to begin melatonin production by keeping lights in the bedroom dark when it is time for bed. If this does not help, start with a low dose of a melatonin supplement (500 mg) and see if that helps improve your rest.
    • Theanine: Theanine is an amino acid that improves the quality of sleep. The tricky part is that it is found naturally in green and black teas, both of which contain caffeine. You could try decaf versions of those teas, or try a supplement. Take 100-200 milligrams 30 to 60 minutes before bedtime.

    Unfortunately, sometimes sleep is elusive, and you may still have things to do the following day. There are natural supplements that can improve energy too:

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    • L-Ornithine: A body suffering from chronic fatigue syndrome often has too much ammonia in the blood. This ammonia can make the brain foggy and less alert. L-Ornithine can help with that foggy-brain feeling and increased alertness and mental acuity during the day. The dosage is two to six milligrams.
    • Glycine: After a poor night’s sleep, glycine is an amino acid that may help improve cognitive performance the next day. Three daily grams can help clear up your thinking and sharpen your mind.

    Medications

    Coping with a chronic condition can be mentally taxing, and many with chronic fatigue syndrome also battle depression and anxiety. Antidepressants can help ameliorate the effects of depression, some of which contribute to even more fatigue and a deeper sense of malaise.

    Used carefully and under a doctor’s supervision, prescription sleeping medication can also help provide a full, restful night of sleep when it is desperately needed. A person’s outlook can change drastically with a good night’s rest, and this may enable them to work with other treatments during the day.

    Graded exercise therapy (GET)

    This type of exercise therapy is designed by a physiotherapist for each individual patient.

    The therapist will evaluate the chronic pain patient. Then, they’ll design an exercise program that gradually increases in duration and intensity as needed. Exercise can improve mood and quality of life, but chronic fatigue patients often feel as if they can’t muster the energy to do anything. This type of exercise takes that into account.

    Cognitive behavioral therapy (CBT)

    When combined with graded exercise therapy, CBT helps patients change their mindset surrounding their chronic fatigue. This does not tell them that it’s all in their head. Instead, it helps them to reframe their challenges and focus more on improvements and steps forward.

    Complementary and alternative chronic fatigue treatments

    Many chronic fatigue syndrome patients report success with alternative treatments such as acupuncture, yoga, meditation, and t’ai chi. Using these treatments can be helpful when a patient does not want to add prescription medications, or they feel as if they need to incorporate more holistic approaches to their treatment plan.

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  • 10 ways to better manage your fibro fog

    Fibromyalgia is a set of symptoms characterized by widespread pain, but the disorder brings with it a signature symptom known as fibro fog. Fibro fog affects cognitive function, leading to feelings of exhaustion and mental cloudiness, even after a full night’s sleep. Researchers still aren’t sure about the causes or biological underpinnings of fibromyalgia itself, let alone one of its symptoms, but fibro fog is nevertheless a very real problem experienced with the disease. Here’s what you should know, and how to manage this classic symptom of fibromyalgia.

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    What is fibro fog?

    Fibro fog gained its name from the general feeling of mental confusion or inability to focus it imposes on those experiencing it. Along with it may come immobilizing exhaustion. This isn’t the type of fatigue that’s alleviated by a nap or sound night’s sleep. To the contrary, people with fibro fog often feel this way despite a full night’s rest. You can’t sleep fibro fog off because it stems from workings deep inside the brain.

    Fibro fog makes it difficult to move through the day, concentrate on things that need to get done, or corral the energy necessary for work, school, or life tasks. It makes carrying on with normal life incredibly difficult. People who need sharp minds for their jobs may suddenly have trouble completing detailed assignments, according to the National Fibromyalgia Research Association (NFRA).

    Episodes of this fogginess feeling may come intermittently. It can last anywhere from several hours up to several weeks or possibly the entire duration of a fibromyalgia flare, NFRA says.

    What causes fibro fog?

    While researchers aren’t exactly sure what causes fibro fog, this is an area of hot research and scientists have several hypotheses. One theory is that fibro fog is caused by a mix of depression and sleep deprivation, but studies so far haven’t found that to be true, reports Arthritis Today.

    Another possible cause could be a lack of oxygen. Brain scans of those with fibromyalgia have revealed that some parts of patients’ brains receive insufficient amounts of the life-giving element. The same faulty nervous system firings that may play a role in causing fibromyalgia could also impact blood vessels in the brain, ultimately leading to fibro fog, according to Arthritis Today.

    Yet another theory centers on the idea that chronic pain itself damages the brain, which may lead to fibro fog. A type of brain scan has found chronic pain sufferers tend to display excess activity in a part of the brain linked to emotion. This region is essentially always on, wearing out associated neurons and causing unbalanced brain chemistry, according to Arthritis Today.

    What are the best ways to manage fibro fog?

    Living with fibro fog can be challenging, but not impossible. Finding a few key anchors and strategies can help you reduce your pain, increase your own abilities, and improve your overall quality of life. There are some specific ways to manage the fog. Try some of the recommendations below to find what works for you.

    1. Limit caffeine intake

    Some people may be tempted to chain drink coffee in an attempt to caffeinate their way through the day. Ultimately, this causes more harm than good. First, caffeine is a diuretic, which could lead to dehydration, especially when drank in large quantities.

    Second, you may have the misfortune of drinking too much coffee late in the day, making it difficult to sleep, exacerbating the seemingly endless mental fog you’re already in. Copious amounts of coffee could also lead to an energetic roller coaster marked by highs and lows throughout the day.

    Skip the coffee and drink water instead, which helps the body function at its maximum potential. Staying well-hydrated could also help you minimize fatigue.

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    2. Create lists and written reminders

    Navigating through life without mental clarity can be frustrating and confusing. Reduce the amount of information you must remember by writing everything down.

    Consider investing in a good planner complete with a calendar and plenty of space for writing lists of appointments, to-dos, and other things you must remember. If you’re technology-savvy, you may want to use the calendar application in your cell phone or an app like Remember the Milk. Phones also typically have functions that allow you to enter tasks and even set reminder alerts.

    Even simple things can be made easier with technology. Put dinner in the oven for 30 minutes? Ask your phone to remind you to take it out. This way, you have a little helper and don’t need to rely so much on your foggy brain. You might also consider setting a monthly cell phone reminder to pay your bills, and pay them all at once or as they come in, whichever you find easier.

    3. Manage stress

    This is easier said than done, but stress may worsen fibro fog and pain. Practices like breathing deeply and visualizing peaceful images like the ocean or a forest can greatly help manage stress.

    Take a few minutes every day, or even several times a day, to lie down in a quiet place and regroup your thoughts. Focus on your breath and let all outside stimuli go. You may even consider creating a special corner or room in your house that’s relaxing for you with a comfortable chair or floor pillows and perhaps some flowers or other ornaments, but that’s generally free of clutter and conducive to relaxation. A Zen space.

    Living life through the lens of fibro fog can itself be stressful and make you feel like you’ve lost something valuable. It’s difficult, but try to take it all in stride, perhaps seeking help from a support group either in person or online.

    4. Adjust your expectations

    Although you probably wish you were functioning at 110%, the reality is that you’re not. Be kind to yourself and expect less. Simplify your life to conserve energy, prioritize so that you do the most important things and spend time with the most important people first.

    Also, consider this change in perspective: you’re always functioning at 100%. It’s just that some days 100% looks a little differently than others. Do the best you can today and let the rest go.

    5. Exercise, safely 

    Exercise is incredibly healthy, both for your body and mind. This one may be hard for you to fathom in a fatigued state, but exercise often helps people feel better. Start with low to moderate exercise when you move into a new program, and work extensively with your doctor to find an activity level that’s best for you.

    Start slowly and build up to more moderate levels of activity over time. Most importantly, understand your limitations each and every day. Once you find an exercise program that works for you, it can decrease anxiety and depression, improve circulation, and help you stay functional.

    Try a yoga class or bike ride. Perhaps do the elliptical at the gym or take a walk. Do something where you control the pace and amount of exertion, but getting the blood flowing will help you feel better and could alleviate the troublesome symptoms of fibro fog. Working out also helps to relieve stress.

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    6. Keep your brain in tip-top shape

    Changes in cognition can be scary, but fortunately there are some options for working those brain pathways and keeping your mind in good shape.

    Crossword puzzles and other games can challenge the brain and also help keep it in good shape. Engage with things and creative projects that excite you. During low pain days, you can try painting or coloring to give your brain a creative outlet.

    7. Take a proactive approach to your treatment 

    Get involved in your treatment plan by becoming a part of your healthcare team. Ask questions. Research different treatment options. Be willing to make decisions specific to your needs. This also may mean joining fibromyalgia support groups or organizations.

    Rather than becoming overwhelmed, getting involved will help you feel less like a patient and more like a person.

    8. Set goals 

    Decide what’s most important to you by setting specific goals for improvement and priorities to guide you when fibro fog flares up. Your pain and other symptoms may be different every day, so make sure to monitor your own abilities and make allowances for them on that day.

    By looking past the daily fibro fog and pain and to a larger goal, however, you can better cope with your daily symptoms. You may not be able to do everything that you did before. However, there are many low intensity activities and hobbies that can fulfill those same needs. These may include photography, dancing, gardening, or writing.

    9. Use self-care to reduce other symptoms

    Find time for self-care. This may mean using hot and cold therapy to help reduce pain. Try hot patches, freezer packs, heating creams, or cooling gels.

    Sleep aids, such as body pillows or electric blankets, can also help you maintain better quality of sleep. Beyond these, find tools that help you minimize pain around the home. This may include recliners, shoe sole inserts, braces, shower seats, or lumbar support pillows.

    10. Share your emotions and learn from others

    Getting support from family members and friends may simply mean finding the courage to ask for it. You have the right to ask for help, find alternative ways of doing things, and share your feelings with those close to you.

    Support groups can also provide another level of support and empathy from others with fibromyalgia. Lastly, look online for blogs and websites that talk about fibromyalgia. Websites with resources for pain management are available, but there are also personal blogs by others suffering from fibromyalgia, such as Felicia Fibro. Knowing that others struggle with fibro fog and other symptoms can help you feel less alone.

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    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

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    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store