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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.

  • How to avoid injuries while exercising with chronic pain?

    How to avoid injuries while exercising with chronic pain?

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

    What’s so important about exercise? 

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

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

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

    Exercising safely with arthritis

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

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

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

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

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

    Best exercises for fibromyalgia

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

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

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

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

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

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

    Exercising with back pain

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

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

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

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

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

    Back stretches to improve flexibility

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

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

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

    How to prevent injuries

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

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

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

    Prevention is the best treatment

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

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

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

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

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

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

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

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

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

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

    Common types of sports injuries

    The most common types of sports injuries include:

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

    Treating sports injuries

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

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

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

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

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

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

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

    Be cautious after an injury

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

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

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

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

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    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

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  • The most common shoulder pain causes, and their treatments

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

    What causes shoulder pain?

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

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

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

    13 common shoulder pain causes and treatments

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

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

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

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

    1. Rotator cuff injuries and tears

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

    There are three main categories of rotator cuff injuries:

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

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

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

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

    2. Osteoarthritis

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

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

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

    3. Adhesive capsulitis

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

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

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

    4. Shoulder dislocation

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

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

    5. Thoracic outlet syndrome

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

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

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

    More shoulder pain causes

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

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

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

    How do you stop shoulder pain? 

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

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

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

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    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

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  • Does Pilates for sciatica actually help relieve pain?

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

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    What causes sciatica pain? 

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

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

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

    Symptoms of sciatica pain

    The tell-tale symptoms of sciatica include:

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

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

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

    How does pilates for sciatica work? 

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

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

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

    The history of Pilates

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

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

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

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

    What does a Pilates workout look like? 

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

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

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

    Pilates for sciatica workouts 

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

    Another example is from Marquis Pilates and Fitness.

    Other common sciatica pain treatments

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

    Additional treatments include:

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

    Acupuncture

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

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    Physical therapy

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

    Yoga

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

    Epidural steroid injections

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

    Chiropractic care

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

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

    Find relief

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

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    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

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  • Can weight loss cure arthritis

    Can weight loss cure arthritis? Not exactly. There are over 100 forms of arthritis, each with different causes, affecting over 50 million people in the U.S. annually. But, while all of these different types of arthritis have varying treatment goals and approaches, there’s one preventative strategy they all have in common. And that’s where weight loss comes in. While some treatment options include pain management through medications, one of the best drug-free options to reduce pain is also one of the simplest and most affordable: weight management. Here are six ways that managing weight can help your with arthritis, no matter what type of arthritis you suffer from.

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    1. Painful joints have less to support

    This is the most straightforward way that managing weight helps with arthritis. The joints in our bodies get a lot of use over a lifetime, and over time the cartilage and cushioning between joints can wear away, causing a wear-and-tear type of arthritis called osteoarthritis. When joint cushioning is worn away, the bones in the joint rub against each other, causing pain and inflammation.

    One study found that women who lost 11 pounds reduced their risk of osteoarthritis by 50%. Even moving the needle from obese to overweight made a difference. In men, losing enough weight to move from a BMI of obese to one of overweight reduced their risk of osteoarthritis in the knee by 20%. For women, the reduction was 30%.

    Less weight means less pressure on the joints, and less pressure means less pain.

    2. Exercise makes daily life easier

    Maintaining a healthy weight may mean changes in exercise levels. Those who begin an exercise plan to maintain a healthy weight may find that this also helps them with tasks in daily life. Climbing stairs, cleaning house, playing with the kids, and even changing a lightbulb are all made easier with the strength you gain from exercise.

    These results will not happen immediately. In order to get the full effects of exercise, it is important to be consistent and exercise daily. For those with extreme joint pain, it is important to talk to your doctor first, but know that over time, as the body becomes stronger and endurance increases, even exercise itself will become easier.

    3. Exercise gives you more energy

    Maybe the thought of hauling your painful joints off the couch makes you tired, but know this: as you consistently exercise, losing weight and building strength and flexibility, your body actually has more energy.

    Researcher Patrick O’Connor, phd and co-director of the University of Georgia exercise psychology laboratory in Athens, Georgia recognizes that it may be hard to believe.

    “A lot of times when people are fatigued, the last thing they want to do is exercise, but if you’re physically inactive and fatigued, being just a bit more active will help…it may be that lacing up your tennis shoes and getting out and doing some physical activity every morning can provide that spark of energy that people are looking for.”

    4. Improved mood due to exercise breaks the vicious cycle of pain, sleep issues, and depression

    Even if pain is not actually worse, poor sleep due to arthritis can bring on mood disorders like depression which make pain seem worse. Managing your weight through exercise sheds pounds while boosting mood, a double bonus for those who need help managing chronic arthritis pain.

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    Dr. Patricia Parmelee from the Center for Mental Health & Aging at the University of Alabama in Tuscaloosa found that sleep and pain were closely linked:

    “Sleep disturbance is a common complaint among those with pain, particularly among those with OA. Our research is unique as we investigate the complex relationships among sleep, OA-related pain, disability and depressed mood simultaneously in a single study.”

    5. Maintaining a proper BMI can be key to arthritis remission

    Weight management to help with arthritis isn’t always about losing weight. A new study from Hospital of Special Surgery found that those patients with a BMI that was either too high or too low meant a shorter period of remission for those with rheumatoid arthritis. Although higher BMI was linked with more pain and inflammation, those who were severely underweight also had less chance of remission.

    Susan Goodman, M.D., a rheumatologist at HSS, says this result was not expected:

    “What’s striking is that if you look at the BMI classifications, all the patients in the underweight or overweight categories were much less likely to achieve sustained remission compared to those with a normal BMI. Patients who were severely obese had an even lower chance of achieving sustained remission.”

    Managing weight to stay within your target BMI range may be key to remission of pain while decreasing inflammation. She also noted that:

    “Our findings represent the first study to present evidence that BMI should be considered among the modifiable risk factors for poor RA outcomes. There are many things patients can do to manage the disease. Along with timely diagnosis and treatment, weight control and other good practices can result in better outcomes.”

    6. Managing weight can be delicious

    Exercise and proper sleep are just two ways to manage weight, and the benefits of both include less pain and improved mood. But weight can be managed in another way the helps with arthritis pain. Did you know that the foods you eat can have a dramatic and positive impact on your arthritis? Many foods have anti-inflammatory properties and can actually help reduce painful symptoms.

    Eating a diet filled with anti-inflammatory foods can help manage painful, swollen joints even as it helps you lose weight. Anti-inflammatory foods include things like leafy greens, cherries, wild salmon, and almonds.

    For best results, including a quick shedding of pounds, eliminate common inflammation-causing foods like sugar, white flour, and any processed foods. Some people find that dairy or wheat causes painful joint pain flare-ups. There are more substitutes for dairy and wheat than there used to be, but those can be filled with fat, sugar, and salt and should be eaten sparingly.

    The more whole foods you can incorporate into your diet the better. An easy way to think about eating for weight management and anti-inflammation is this: eat foods as close to their natural state as possible.

    What foods are good for arthritis?

    The Arthritis Foundation has released this helpful arthritis diet guide from Dr. Andrew Weil to consult when planning meals. The suggested foods not only reduce inflammation but also increase energy naturally and help maintain a healthy, well-balanced diet.

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    Consider eating the following anti-inflammatory foods:

    • Fruits and vegetables
    • Whole grains, pastas, and legumes
    • Healthy fats, such as olive oil, avocados, and nuts
    • Fish and seafood
    • Whole soy foods such as edamame, tofu, and soy milk
    • Cooked Asian mushrooms
    • Other sources of protein including cheese, eggs, and lean meats
    • Healthy herbs and spices, such as cinnamon and garlic
    • White, green, and oolong tea
    • Daily supplements
    • Red wine in moderation
    • Healthy sweets, such as dark chocolate

    While the anti-inflammatory diet is not intended to promote weight loss, many individuals using it to reduce the inflammation in their joints also experience the health benefit of losing weight. The Arthritis Foundation also recommends that you eat as many fresh foods as possible and choose organic when you can. Water should also be consumed throughout the day—at least 64 ounces.

    Research has shown that body fat increases inflammation within the body. By eating these healthy foods you can reduce your body fat and, subsequently, the resulting pain in your joints. Pain can also be caused by a number of conditions related to body fat or hormone imbalance. Your doctor can refer you to a nutritionist who can help you with the right diet choices for your specific arthritis symptoms. It is important to consult your physician before making any drastic changes to your diet.

    Can weight loss cure arthritis? 

    So, can weight loss cure arthritis? No. But, it is the closest we’ve come to a cure for many types of arthritis. And since it’s non-invasive and comes with its own host of health benefits, it’s also the best treatment plan for your overall health.

    Weight loss through exercise specifically can also help treat or manage:

    • Sleep apnea issues or other sleep disorders
    • Mood disorders, like depression
    • Other chronic pain conditions, like back pain
    • Fatigue
    • Cardiovascular health concerns

    Simply put, there’s no medicine like weight loss from exercise. Talk to your doctor today to learn how weight loss can help you reduce pain and get back to the life you love. In addition, they’ll be able to talk to you about complementary treatment options. These can allow you to exercise with less pain, especially during the beginning of your treatment plan. They include:

    • Physical therapy to build up key muscles around your joints
    • Braces to provide more support during exercise
    • Glucosamine or other supplements to help build up healthy tissue
    • Joint injections to alleviate pain while you’re working on weight loss

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  • How to relieve shoulder pain at night

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

    Issues associated with shoulder pain at night

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

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

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    Causes of shoulder pain when night

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

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

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

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

    Why do I have shoulder pain at night only? 

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

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

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

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

    How-to relieve shoulder pain at night

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

    1. Find a better sleeping position 

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

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

    2. Stick to a sleep schedule 

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

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

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    3. Perform stretches for shoulder pain at night 

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

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

    Shoulder stretch basics

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

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

    Chin retractions

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

    Eagle arms

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

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

    Cow-face pose

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

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

    Standing wall stretch

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

    Shoulder blade stretch

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

    Half-dragon fly

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

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

    Triangle

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

    4. Try yoga poses for neck pain

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

    5. Talk to a pain doctor about interventional therapies 

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

    These shoulder pain at night treatments include:

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

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

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

    The surprising impact of chronic pain, on family and money

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

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    The monetary impact of chronic pain

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

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

    The impact of chronic pain on your work life

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

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

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

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

    The social and family impact of chronic pain

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

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

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

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    They are responsible for daily care

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

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

    They are responsible for dealing with insurance and doctors

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

    They are sometimes responsible for income

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

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

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

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

    What can you do?

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

    1. Develop team-based treatment plans

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

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

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

    3. Involve families more in your treatment

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

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

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

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

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

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

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

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

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

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  • Can Endorphins Ease Chronic Pain?

    This week at Chronicillness.co Site of the United States and the Pain Channel, we’ve been spending a lot of time focusing on the power of the mind to overcome pain in the midst of battle, along with how to prevent injuries in preparation for the Spartan Race. Today we want to bring some alternative medicine and perhaps unconventional chronic pain relief ideas. Today, it’s all about little chemical messengers called endorphins.

    What are Endorphins?

    Technically speaking, endorphins are peptides that function as neurotransmitters. Endorphins are released from the pituitary gland, also known as the hypophysis, located just at the base of the brain at the bottom of
    the hypothalamus.

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    (The pituitary gland helps to control the following: growth, blood pressure, childbirth, breast milk production, thyroid gland function, metabolism, water regulation in the body, and body temperature).

    Endorphins are produced and released by the pituitary gland during exercise, excitement, pain, laughter, and love. There are estimated to be at least 20 types of endorphins that can get distributed throughout the nervous
    system. Endorphins have the ability to block nerve cells from releasing more pain signals to the brain and can act literally like morphine and codeine.

    Can Endorphins Ease Chronic Pain?

    While there has not been an incredible amount of research conducted on the topic of releasing endorphins into the nervous system, many physicians believe there is a key in endorphins to help patients combat chronic pain, without the risk of opiate addiction. Some researchers believe that chronic pain patients have a lower-than-normal level of endorphins in their spinal fluid, which is why opiate drugs like morphine and codeine are prescribed. However, there is a fine line for physicians to follow when prescribing opiate drugs so that their patients don’t become addicted and/or their patient’s body becomes depleted of their natural opiates.

    According to the Mayo Clinic, exercise can help to manage chronic pain by releasing endorphins. As hard as it may be to imagine exercising when in pain, researchers say the release of endorphins will block pain signals and help to curb anxiety and depression. Both conditions can make chronic pain even harder to deal with.

    The clinic says exercise also helps build strength, improve flexibility, boost energy, enhance mood, protect the heart and blood vessels, improve quality of sleep and help the body maintain a healthy weight.

    There are many ways to release natural endorphins and opiates within our bodies, from exercise and diet to love and laughter. Pain also releases endorphins in spurts, allowing humans and animals great feats of strength and willpower when injured. Stress, unfortunately, in long periods of time has the opposite effect on endorphins, not allowing them to be released as often. This is yet another reason why pain doctors will always implore patients to reduce their stress levels, which can be done through exercise.

    If you want to learn more about conventional and unconventional chronic pain treatments, we have offices in valley wide including Mesa and North Scottsdale.

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  • Recent research that untangles pain

    Pain is an unavoidable fact of life, especially for those with a chronic pain condition. There are dozens of potential treatments for pain already, but researchers are always searching for a deeper understanding of pain to help them devise even better treatments.

    One group of researchers has found a way to cut off the communication of pain in the brain.

    At the University of Calgary’s Hotchkiss Brain Institute, neuroscientist Gerald Zamponi, phd, and his team have found a way to shut off pain signals. Calcium channels in the brain and peripheral nervous system are part of the line of communications to transmit pain signals. Because of this, calcium channels have been a focus of pain research for quite a while. Zamponi and his team have found that by interfering with a specific enzyme’s communication with the calcium channels, the nerve impulses are interrupted.

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    The researchers in this study are currently looking at more than 100,000 molecules. They’re trying to find one that will successfully stop the communication between the enzyme and the calcium channel, thereby stopping the pain signal. Two viable molecules have already been identified as painkillers in animals.

    If these researchers are able to isolate the correct molecule to create the same effect in humans, it could potentially be turned into a drug. A drug like this could provide a new pain-relief option for people who suffer from all sorts of pain conditions, such as arthritis or neuropathic pain.

    A better understanding of how different populations experience pain can help physicians manage their patients’ pain more effectively.

    A few factors that decrease an individual’s pain tolerance have been identified. These include:

    There are also a few odd factors that influence an individual’s ability to tolerate pain. For example, one study suggested that right-handed people were more tolerant of pain than left-handed people. Some research also suggests that natural redheads may be more sensitive to pain.

    Additionally, gender has an effect on pain sensations. More women report pain than men, and women are generally believed to be more sensitive to pain. It’s been assumed that women may be more tolerant of pain, as well, but a new study challenges this assumption.

    First it’s important to understand the difference between pain sensitivity and pain tolerance. Pain sensitivity refers to the pain threshold, or when an individual begins to perceive stimulation as painful. Pain tolerance is the level of pain an individual is able to tolerate.

    Researchers at Malaga University have found that there is no difference in pain tolerance between men and women. Rather, the characteristics of each individual determine his or her ability to tolerate pain. Resilience was identified as the most important factor in determining pain tolerance. People who are resilient are more likely to accept their pain. Accepting the pain, rather than focusing on it to the exclusion of everything else, allows individuals to focus on increasing their quality of life instead. Resilient people generally feel less pain, stay more active, and have a better overall mood.

    In addition to acceptance of pain and individual resilience, fear of pain was identified as a central variable in people’s pain experiences. People who are afraid of pain experience more anxiety and depression. This ties into the only difference identified between men’s and women’s pain experiences: in men, a fear of pain also related to a greater degree of pain.

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    Another study has identified several specific genes that affect an individual’s pain tolerance.

    A group of researchers looked at 2,721 people who have been diagnosed with chronic pain. Participants rated their pain perception on a scale that was divided into low, moderate, and high pain groups. Researchers then checked the participants for specific genes, COMT, DRD2, DRD1, and OPRK1, and found the following statistics:

    • DRD1 variant was 33% more prevalent among the low pain group than the high pain group
    • COMT variant was 25% more prevalent among the moderate pain group than the high pain group
    • OPRK1 variant was 19% more prevalent among the moderate pain group than the high pain group
    • DRD2 variant was 25% more common among the high pain group than the moderate pain group

    According to Tobore Onojjighofia, MD, MPH, with Proove Biosciences and a member of the American Academy of Neurology, this research could have two major benefits for pain patients. First, finding out if an individual possesses these particular gene variants could provide his or her physician with a way to evaluate his or her perception of pain. This could help physicians manage patients’ pain according to each individual’s pain tolerance. In addition to this, the identification of genes that influence pain perception could play a role in developing new, targeted pain therapies.

    New brain imaging has identified a brain abnormality that may explain the overly sensitive response to stimuli in people with fibromyalgia.

    Magnetic resonance imaging (MRI) scans provide detailed pictures of the body’s tissues. When an MRI scan is done on the brain, the result is series of images that allow physicians to visualize the anatomy of the brain. A functional MRI (fmri) maps the brain’s function by showing the amount of oxygen (and therefore the amount of oxygenated blood flow) in different areas of the brain. In other words, an MRI is similar to a very detailed snapshot, while an fmri is like a flipbook showing brain activity.

    A study published in Arthritis & Rheumatology used fmri to study brain response to stimuli among people with fibromyalgia. The fmri showed reduced activation of certain areas of the brain, namely the primary and secondary visual and auditory areas. There was also increased activation in the sensory integration regions.

    These brain function abnormalities are responsible for the often painful hypersensitivity experienced by people with fibromyalgia. In fact, the researchers in this study believe these abnormalities might be part of the pathology, or key components, of fibromyalgia. This is significant because research in this area might eventually offer new neuro stimulation targets for fibromyalgia treatment.

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  • An Overview of Over-The-Counter Medications

    Top 13 Truths About Over-The-Counter Medications for Fibromyalgia and Chronic Pain Relief

    Fibromyalgia and chronic pain are complex, life-altering conditions that affect millions of people worldwide. Characterized by widespread musculoskeletal pain, fatigue, and tenderness in specific areas, fibromyalgia often overlaps with other chronic conditions like arthritis, irritable bowel syndrome, and chronic fatigue syndrome. Managing this constellation of symptoms can be challenging and often requires a multifaceted approach. One of the most common starting points for individuals seeking relief is over-the-counter (OTC) medications.

    OTC medications are easily accessible and can offer immediate, though often temporary, symptom relief. While they are not a cure, they play a significant role in pain management strategies for many patients. This article explores the various OTC options available, their mechanisms, limitations, and the critical considerations individuals with fibromyalgia and chronic pain should keep in mind when using these products.

    Understanding the Role of OTC Medications in Chronic Pain Management

    Over-the-counter medications are those you can buy without a prescription. For individuals with fibromyalgia and chronic pain, these medications are often the first line of defense due to their availability and affordability. However, not all OTC drugs are suitable for long-term use or for addressing the wide spectrum of symptoms associated with fibromyalgia.

    Common symptoms like muscle stiffness, nerve pain, headaches, and inflammation might respond differently to various medications. Therefore, it’s essential to understand the different types of OTC drugs and how they function.

    Analgesics: Basic Pain Relievers for Mild to Moderate Pain

    Analgesics are perhaps the most widely used OTC drugs for fibromyalgia and general chronic pain. The two most common types include:

    • Acetaminophen (Tylenol): This medication reduces pain and fever but does not address inflammation. It’s often chosen for its relatively low risk of gastrointestinal side effects and is commonly used for muscle aches and generalized pain. However, long-term use or high doses can lead to liver damage.
    • Aspirin: While it provides pain relief and reduces inflammation, its frequent use may cause gastrointestinal irritation or bleeding. It may be less ideal for those with sensitive stomachs or bleeding disorders.

    Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): For Pain with Inflammation

    NSAIDs work by reducing inflammation and are particularly helpful when chronic pain is accompanied by swelling or stiffness.

    • Ibuprofen (Advil, Motrin) and Naproxen (Aleve): These are among the most common OTC NSAIDs. They are effective for joint pain, menstrual cramps, and muscle aches. However, prolonged use can lead to gastrointestinal issues, kidney strain, or increased cardiovascular risks, especially in older adults or those with pre-existing conditions.

    Patients with fibromyalgia may find limited benefit from NSAIDs since fibromyalgia pain is more related to nerve sensitivity than to inflammation. Nonetheless, if there is a coexisting condition such as arthritis, NSAIDs might offer meaningful relief.

    Topical Pain Relievers: Localized Treatment with Fewer Systemic Effects

    Topical pain medications are applied directly to the skin over the affected area. They are less likely to cause internal side effects and are useful for targeting specific areas of discomfort.

    • Menthol-based creams and gels: These create a cooling sensation that temporarily distracts from pain.
    • Capsaicin cream: Derived from chili peppers, capsaicin can dull nerve receptors over time. It may reduce localized nerve pain but can initially cause a burning feeling.
    • Lidocaine patches or creams: Lidocaine is a local anesthetic that numbs the application area and is particularly effective for sharp or shooting nerve pain.

    These products are particularly helpful for patients who experience tender points or muscle knots that do not respond well to oral medications.

    Sleep Aids and Muscle Relaxants: OTC Solutions for Secondary Symptoms

    People with fibromyalgia often struggle with sleep disturbances and muscle tightness, which can worsen pain. OTC options like:

    • Diphenhydramine (Benadryl, found in many sleep aids): While not a pain reliever, this antihistamine can help with sleep and is often used off-label. However, it may cause grogginess and cognitive cloudiness.
    • Magnesium supplements: While not officially a medication, some OTC magnesium products help with muscle relaxation and sleep quality. Research shows that magnesium deficiency may contribute to muscle pain and cramps.

    These options can offer temporary relief but are best used as part of a broader sleep hygiene and relaxation strategy.

    Risks and Limitations of OTC Medications

    While over-the-counter medications are convenient, they are not without risks. Long-term use can lead to dependency, reduced effectiveness, or harmful side effects.

    Key concerns include:

    • Liver damage from prolonged acetaminophen use
    • Stomach ulcers or bleeding due to NSAIDs
    • Kidney strain and blood pressure elevation with frequent NSAID use
    • Interactions with other medications including antidepressants, blood thinners, and supplements

    It’s crucial to follow dosage recommendations and consult with a healthcare provider before starting or continuing any OTC regimen.

    OTC Medications and Central Sensitization

    Fibromyalgia is associated with central sensitization, a condition where the nervous system becomes hyper-responsive to stimuli. Many OTC medications are not designed to address this neurological factor, which is why they may offer only partial relief. That’s also why other treatments such as physical therapy, cognitive behavioral therapy, and prescription medications are often combined with OTC products for a more effective approach.

    The Importance of an Individualized Pain Management Plan

    Every individual with fibromyalgia or chronic pain experiences symptoms differently. What works for one person may not work for another. Therefore, OTC medications should be one part of a comprehensive, personalized plan that includes lifestyle changes, dietary adjustments, physical activity, and professional care.

    Combining OTC medications with techniques like stretching, massage, or warm baths can enhance pain relief. Keeping a symptom journal to track triggers, effective remedies, and reactions to medications can also support more informed decisions.

    When to Move Beyond OTC Options

    If OTC medications are no longer effective or if symptoms worsen, it may be time to consider prescription treatments. These could include muscle relaxants, antidepressants, anticonvulsants, or even low-dose opioids under strict medical supervision. In some cases, non-medication strategies such as acupuncture or transcutaneous electrical nerve stimulation (TENS) can provide relief when drugs fail.

    Frequently Asked Questions

    1. Can OTC pain relievers cure fibromyalgia?
    No. These medications can manage some symptoms but do not address the root causes of fibromyalgia, which involves complex nerve sensitivity.

    2. Is it safe to take NSAIDs every day for chronic pain?
    Long-term daily use should be avoided unless approved by a healthcare provider due to the risk of gastrointestinal, kidney, and heart problems.

    3. Which is better for fibromyalgia: acetaminophen or ibuprofen?
    This depends on the individual. Acetaminophen may be safer for long-term use, while ibuprofen may help more if inflammation is present.

    4. Are topical treatments effective for fibromyalgia pain?
    They can be helpful for localized muscle pain and are a good alternative for those who cannot tolerate oral medications.

    5. What OTC medication helps most with fibromyalgia fatigue?
    There is no direct OTC treatment for fatigue, but improving sleep with antihistamines or supplements may indirectly reduce tiredness.

    6. Should I try magnesium supplements for fibromyalgia?
    Some people benefit from magnesium for muscle relaxation and sleep support, but consult your doctor before adding any supplement to your regimen.

    Conclusion Over-the-counter medications can provide meaningful relief for individuals managing fibromyalgia and chronic pain, but they are rarely a standalone solution. From basic analgesics and NSAIDs to topical creams and sleep aids, each option serves a specific role in symptom control. Understanding their capabilities and limitations is key to using them effectively and safely. Always approach pain management holistically and under the guidance of a healthcare professional to ensure the best possible outcomes.

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  • How we treat head pain

    How we treat head pain

    Nearly everyone will experience head pain at some point during their lives, but for some people, head pain can become chronic. Chronic migraines and headaches can range in severity from annoying to debilitating. Thankfully, a wide range of treatment options are available for head pain, providing lots of potential options to try when managing head pain.

    Oral medications are usually the first type of pain management attempted to treat head pain.

    The most common reason that people purchase over-the-counter pain medications is head pain. These medications are non-steroidal anti-inflammatory drugs (nsaids), like aspirin, acetaminophen, or ibuprofen. These over-the-counter pain medications often fall short when it comes to treating severe or chronic head pain. For instance, nsaids are considered most effective for people who suffer episodic migraines ten or less days per month.

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    For more severe types of head pain, a physician may prescribe an opioid, such as oxycodone. Anticonvulsant drugs are also sometimes effective when treating head pain. Different medications may be indicated depending on the type of head pain being experienced. Explain what type of pain you’re experiencing as clearly as possible to your physician so he or she can prescribe the right medication.

    Oral medications generally provide short-term, as-needed pain relief. Some injected medications can provide short-term pain relief, as well. Sumatriptan in oral form is commonly used to treat migraines, but subcutaneous (injected) sumatriptan is used to provide short-term relief from cluster headaches.

    Other types of injected medications can potentially provide medium-term pain relief, or pain relief that’s not permanent but could last for several weeks to months.

    Nerve block injections can act both as pain management and as a diagnostic tool for head pain.

    These types of injections deliver medications directly to the inflamed nerves causing head pain. The injections will typically include a local anesthetic to block pain. Corticosteroids might also be included to reduce inflammation.

    The exact location of the injection will depend on which nerves are causing the head pain. To relieve chronic migraine or cluster headaches, for example, a nerve block injection will be applied to the trigeminal or occipital nerves.

    The physician will determine which nerve location is most likely to provide relief. If the injection is delivered to the nerve that’s causing the head pain, relief can occur fairly quickly and may last for weeks or months. If the injection is delivered to the incorrect nerve, it will have very little effect. In this way, the injection can be used as a diagnostic tool to identify exactly which nerve or nerves are to blame for the head pain.

    Once the nerves causing the head pain have been identified, other types of treatments can be applied directly to the nerves.

    Radiofrequency ablation (RFA) can be used on nerves that have been identified as causing head pain, but it can also be used as a potential treatment for severe, persistent headaches that don’t respond to nerve block injections.

    During RFA, a local anesthetic is applied. Then thin probes are passed through the skin until they reach the targeted nerve or nerve group. The probes emit radiofrequency, or electrothermal impulses, on the nerve or nerve group. This selectively damages the nerve, causing the formation of a lesion, which blocks the pain signals that the nerve conducts.

    Another type of nerve therapy is spinal cord stimulation (SCS). During SCS, flexible, thin devices are implanted next to the spinal cord, close to the nerves causing the head pain. The devices are attached to external leads, which are attached to a control device that allows the patient to operate it. When the devices are activated, a mild electrical impulse is emitted. This impulse interrupts the pain signals being transmitted along the nerves. When head pain occurs, the patient can then control his or her own pain relief.

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    Alternative and complementary therapies, used in conjunction with traditional therapies, may be effective in controlling head pain, too.

    Acupuncture originated in traditional Chinese medicine. It involves the insertion of small, sterile needles into strategic places on the body. This is believed to cause the body to release endorphins, increase blood circulation, and reduce inflammation. Acupuncture can be effective when used in conjunction with other pain management techniques. In fact, for some people, acupuncture is more effective than traditional pain management therapies.

    Chiropractic manipulation might also be an effective treatment for head pain. It involves the application of targeted force to correct the body’s spinal alignment. Massage therapy, which focuses on the release of muscle tension and stress, can potentially reduce head pain as well, especially when the myofascial muscles are massaged.

    Another technique called biofeedback might be particularly effective at teaching patients how to control their own head pain. Readings are taken of brain activity, muscle tension, and galvanic skin response, all of which are impacted by headache triggers like stress. People with head pain can then study these measurements to understand the physiological effects linked to their headaches. This understanding can then be applied toward relaxation techniques to enhance control over the physiological effects linked to head pain.

    Keeping a pain diary can also enhance understanding of the triggers behind head pain, as well as make it easier for a physician to decipher exactly which type of head pain is being experienced and how best to treat it.

    To track head pain with a migraine or headache diary, take note of all the factors surrounding the head pain, such as:

    Although tracking all of this information won’t necessarily reduce head pain, it can shed light on what causes the pain. For instance, it might suddenly become clear that headaches worsen after drinking caffeine, or that migraines occur more frequently after a short night’s sleep. This clearer understanding of what can lead to or worsen head pain can allow you to avoid the things that trigger head pain.

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