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  • 10 of the best yoga poses for neck pain relief

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

    Will yoga help my neck pain?

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

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

    Yoga for neck pain extends to the whole body

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

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

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

    10 yoga for neck pain poses

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

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

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

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

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

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

    1. Neck rolls

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

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

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    2. Simple side neck stretch

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

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

    3. Forward fold with neck stretch

    This can be done seated in a chair or standing.

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

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

    4. Forward fold with shoulder opener

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

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

    5. Cat/cow

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

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

    6. Thread the needle

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

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

    7. Melting heart pose

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

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

    8. Supported fish pose

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

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

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

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    9. Strap stretch

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

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

    10. Rabbit pose

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

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

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

    Yoga for neck pain videos

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

    To stretch a sore neck

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

    For neck and shoulder relief

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

    Yoga for neck pain, headaches, and other tension

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

    Two yoga poses to avoid with neck pain

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

    Other minimally-invasive neck pain treatments

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

    • Chiropractic care
    • Physical therapy
    • Acupuncture
    • Massage

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

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    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

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    Official Fibromyalgia Blogs

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    Fibromyalgia Stores

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  • For seniors and those with limited mobility use chair yoga

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

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

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

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

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

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

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

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

    How to get started with chair yoga

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

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

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

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

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    Chair yoga routines and videos

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

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

    1. Chair yoga with props

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

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

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

    3. Chair yoga for neck, shoulders, and wrists 

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

    4. Full class with standing poses

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

    5. Restorative chair yoga

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

    12 chair yoga poses to try

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

    1. Start with breath

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

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

    2. Add arms

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

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

    Complete five to ten full rounds of breathing.

    3. Neck rolls

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

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

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

    4. Shoulder circles

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

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

    5. Side stretch

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

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

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    6. Seated twist

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

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

    7. Forward bend

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

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

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

    8. Single leg stretch

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

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

    9. Cat-cow

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

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

    10. Seated pigeon

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

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

    11. Forward bend with shoulder stretch

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

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

    12. Side angle pose

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

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

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    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

    Click here to Visit Fibromyalgia Store

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

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

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

    What causes middle back pain while sleeping?

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

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

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

    Poor posture during the day

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

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

    Arthritis

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

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

    Injury

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

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

    Herniated or bulging disc

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

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

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

    Vertebral compression fracture

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

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

    Tumor

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

    Tumors can also trigger a vertebral compression fracture.

    When is middle back pain while sleeping serious?

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

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

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

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

    How to sleep with middle back pain: 5 tips

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

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

    Rearrange your pillows

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

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

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

    Stretches

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

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

    Change your sleeping position

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

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

    Buy a new mattress

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

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

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

    Change how you get out of bed

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

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

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    How to relieve middle back pain while sleeping

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

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

    Adjust your posture

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

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

    Rest and exercise

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

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

    Heat/cold therapy

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

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

    Medication

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

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

    Physical therapy

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

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

    Brace

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

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

    Surgery

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

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

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    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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  • What Is Spondylolisthesis? Its causes and treatments

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

    What is spondylolisthesis?

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

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

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

    Types of spondylolisthesis

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

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

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

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

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

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

    Spondylolisthesis vs. Spondylolysis

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

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

    Do I have it? 4 common spondylolisthesis symptoms

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

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    Here are four common spondylolisthesis symptoms.

    1. Lower back pain

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

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

    2. Stiffness

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

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

    3. Muscle spasms

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

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

    4. Weakness

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

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

    How do you fix spondylolisthesis?

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

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

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

    Spondylolisthesis exercises

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

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

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

    Yoga for spondylolisthesis

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

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

    Back brace for spondylolisthesis

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

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

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

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    Spondylolisthesis physical therapy

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

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

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

    Chiropractic care for spondylolisthesis

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

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

    Spondylolisthesis medications

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

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

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

    Interventional injections

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

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

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

    Surgery

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

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

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    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

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  • Chronic fatigue treatments and complementary therapies that can help

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

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    Symptoms of chronic fatigue syndrome

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

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

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

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

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

    Common causes and risk factors

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

    Viral infections

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

    Hormonal imbalance

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

    Immune system problems

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

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

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

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

    Diagnosing chronic fatigue syndrome

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

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

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

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

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

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

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

    Chronic fatigue treatments and complementary approaches

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

    Lifestyle approaches

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

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

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

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

    Vitamins and minerals for rest and energy

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

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

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

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

    Medications

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

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

    Graded exercise therapy (GET)

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

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

    Cognitive behavioral therapy (CBT)

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

    Complementary and alternative chronic fatigue treatments

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

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    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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  • 10 ways to better manage your fibro fog

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

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    What is fibro fog?

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

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

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

    What causes fibro fog?

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

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

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

    What are the best ways to manage fibro fog?

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

    1. Limit caffeine intake

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

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

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

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    2. Create lists and written reminders

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

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

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

    3. Manage stress

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

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

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

    4. Adjust your expectations

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

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

    5. Exercise, safely 

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

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

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

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    6. Keep your brain in tip-top shape

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

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

    7. Take a proactive approach to your treatment 

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

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

    8. Set goals 

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

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

    9. Use self-care to reduce other symptoms

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

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

    10. Share your emotions and learn from others

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

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

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    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    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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  • What you should know about depression and back pain?

    Chronic pain and mood disorders can often go hand-in-hand. In fact, as many as 50% of people with chronic pain also have depression. It seems that one particular pair of conditions – depression and back pain – may be particularly widespread. Considering how often chronic pain and mood disorders can co-occur, this isn’t very surprising. After all, back pain is one of the most commonly-reported pain conditions, and depression is one of the most common mood disorders.

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    How many people are affected by depression and back pain? 

    Both depression and back pain afflict a large number of people. Over 26 million people in the United States suffer from back pain, making it the leading cause of disability among people in the U.S. under the age of 45. People who have low back pain are commonly in poorer physical and mental health than people without low back pain.

    Around 20.9 million people in the United States suffer from some sort of mood disorder. Out of these people, a whopping 14.8 million have depression. Depression can (and often does) co-occur with other mood disorders, as well as with illnesses, pain, and medical conditions.

    Why do they occur together? 

    Back pain and depression often co-occur, largely because it’s possible for each condition to cause (or worsen) the other.

    Dealing with chronic back pain can cause a lot of stress. Back pain can even affect a person’s ability to work, interfere with relationships, and chip away at self-esteem. Sleep can be disrupted by back pain, and the ensuing fatigue can further decrease quality of life.

    Back pain can also make physical activity difficult or unappealing. Even if, in the long run, physical activity might help with back pain, it can initially be hard to get started or cause some aches and pains. Lessened physical fitness can further reduce self-esteem and interfere with relationships.

    Aside from the effects of back pain, the pain itself can increase the risk of depression. It’s easy to focus on pain, which can magnify its effects. The higher the perception of pain is, the more likely it is to cause depression. Once depression has set in, it can cause emotional interpretations of pain, which lead to increased perception of pain. In other words, pain worsens depression, and depression worsens pain, which further worsens pain. As is obvious, the cycle can go around and around, worsening steadily over time if there is no intervention.

    Just as back pain can lead to depression, depression can lead to back pain. Sleep disturbance, social withdrawal, difficulty at work, lowered self-esteem, and withdrawal from activities can all occur with depression. Additionally, many people experience physical symptoms, like pain, as a result of depression. Indeed, for some people, physical pain may be the primary symptom of their depression.

    Medication use

    Also, some overuse or abuse of some medications can lead to depression. Opioids, for instance, are a pain medication, but they carry a high risk of abuse, addiction, and depression. Unfortunately, when depression is causing or contributing to back pain, treating the back pain is unlikely to work unless paired with treatment for depression.

    This can lead to feelings of hopelessness about ineffective treatment, which can further exacerbate depression and the risk for overuse of pain medications.

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    Recent research 

    Recent research suggests there may be deeper reasons for the common co-occurrence of back pain and depression.

    A study carried out by researchers at UC Irvine and UCLA examined the brains of rodents with chronic pain. They found that chronic pain can cause brain inflammation. This pain-derived brain inflammation causes faster growth and activation of a type of immune cell, called microglia. Microglia cells trigger chemical signals that restrict dopamine release. Dopamine aids in controlling the reward and pleasure centers of the brain, but it’s also involved in pain responses. As noted on Scientific American’s blog, it’s also involved in depressive behavior:

    “[D]opamine could also be important in major depressive disorder. People with depression often exhibit reduced motivation, anhedonia (a decrease in pleasure from usually enjoyed things), sometimes motor decreases as well. All of these are linked with dopamine.”

    Opioid pain medications also work by triggering the release of dopamine. However, the pain-derived brain inflammation and its resultant increased microglia cells mean that opioids can fail to trigger a dopamine response. This explains why opioids are often ineffective in treating chronic pain. If further research can continue to explain the mechanisms behind the relationship between chronic pain and depression, a targeted, more effective therapy can be developed.

    Researchers are also considering the possibility of genetics playing a role. Data concerning over 2,000 twins was analyzed to look for genetic factors relating to both back pain and depression. Interestingly, the group with the strongest association between back pain and depression was the non-identical twin group. When identical pairs of twins were considered, the association disappeared.

    Treating depression and back pain

    Just as the development of back pain and depression can go hand-in-hand, treatment for these conditions can work together, too.

    Treating a person’s pain while ignoring his or her depression can prove ineffective, and treating his or her depression while ignoring his or her pain can be ineffective, too. However, just because treating one or the other may not solve both issues completely doesn’t mean it can’t help, as explained at Everyday Health:

    “What’s interesting about back pain and depression is that they seem to be so closely tied that getting depression relief may actually lead to back pain relief… On the flip side of the coin, getting back pain relief can also help the depression improve.”

    Therefore, treating one or the other is much better than treating neither.

    The best case scenario, though, is undergoing treatment for both back pain and depression. The first step in getting treatment is discussing all issues, physical, mental, and emotional, with a primary care physician. From there, the physician should be able to suggest specialists and coordinate treatment for both conditions.

    But, one of the first steps to treating it is actually knowing if you have depression to begin with. Here’s how to diagnose this condition.

    How to diagnose depression

    You find yourself snapping at your kids. Maybe your temper flares more often in traffic. You don’t seem to have as much patience as you normally do, or small things get under your skin more than they used to. On top of that, your back has started hurting right around your shoulders, so much so that it can be hard to fall asleep at night. The signs of depression don’t always show up on a billboard; you may be suffering from depression and not realize it. One in four people suffer from some form of mental illness in their lives, but we still have a hard time bringing this “hidden illness” into light. Here are a few ways to do that.

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    What to watch for 

    Depression can manifest itself in sometimes hidden ways. The most common signs of depression are:

    Some people may experience these common signs in uncommon ways, such as:

    Some of these may be triggered by traumatic events. Some may be as a result of treatment for another condition. Regardless, it is important to talk to your doctor if these symptoms persist. Consider this first meeting a fact-finding session more than a diagnosis, and go in with an open mind (and heart).

    Talk about it

    If you have suffered from periods of depression or anxiety, it can be helpful to others going through a similar experience to know they are not alone. Depression can be socially isolating. The depressed person often feels alone and may question if anyone cares about them. Remind them that they are loved, you get it, and you are here for them. Often a person suffering from depression is plagued with the idea that they are their illness.

    National Institue of Mental Health director Thomas Insel believes we should discuss mental illness in the same way we discuss things like cardiovascular disease, noting:

    “We need to talk about mental disorders the way we talk about other medical disorders. We generally don’t let having a medical illness define a person’s identity, yet we are very cautious about revealing mental illness because it will somehow define a person’s competence or even suggest dangerousness.”

    Don’t ignore it

    Ninety percent of people who commit suicide suffer from mental illness, often undiagnosed. If you or someone you love is showing signs of depression that are persistent and lasting longer than two months, it is important to not ignore it.

    There are ways to ease into conversations about sadness and depression, but sometimes we feel awkward and uneasy, especially when the depression may be related to grief or a traumatic event. When someone has died, we may hesitate to bring up that person for fear of “triggering” depression, but chances are good that talking about it may be just the thing that encourages someone to seek help.

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  • The power of positive thinking for pain patients

    The power of positive thinking for pain patients

    Self-affirmation is the practice of expressing positivity about yourself. It can be stated aloud, said in your head, or written down. While some may scoff or assume that it’s pointless, science is proving that self-affirmation and positive thinking can have measurably positive effects on people.

    What are the benefits of positive thinking?

    So far, the clearest benefit to self-affirmation is its ability to encourage changes in health behavior.

    When you’re told by a physician (or friend or family member) that you must make a life change, it’s not uncommon to become defensive. For instance, when your doctor tries to convince you to stop smoking, you stop listening or get irritated. If your aunt tells you that you need to lose weight, you might respond by getting upset or even binge-eating.

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    More receptive to health changes and advice

    Self-affirmation and positive thinking, however, can make you more receptive to health advice. A team of researchers set out to get sedentary adults to be more active by utilizing self–affirmation. First they examined the brains of participants with imaging equipment while the participants were given health advice. In people who did a self-affirmation exercise prior to receiving health advice, a key part of the brain was more active. This part of the brain, called the ventromedial prefrontal cortex (VMPFC), is believed to be involved in processing self-relevance.

    Additionally, the people who did self-affirmation did a better job of following the health advice and were more active in the next few months. In another experiment, text messages were sent to sedentary adults, encouraging them to stand up or do some sort of activity. When the health advice was paired with some form of affirmation, the people receiving the text message were more active.

    Alter unhealthy habits

    Self-affirmation, used in conjunction with health advice, can help facilitate changes in other areas, in addition to activity level. All of the following has a better chance of changing with positive thinking:

    Increase regular medical screenings

    People may also be more willing to follow through on medical screening and treatment if they participate in self-affirmation. This may be due to self-affirmation’s ability to help the brain accept changes more easily.

    However, it may also be due to the simple fact that refocusing someone onto a positive topic (such as positive thinking) rather than a negative one (like the possibility of undesirable test results) can make him or her less likely to avoid threatening or scary information.

    Improve task performance 

    You might also be able to perform some tasks better by doing self-affirmation.

    Researchers at Carnegie Mellon University conducted a study on how well college students could perform problem-solving tasks. Unsurprisingly, since chronic stress can have serious negative impacts on mental and physical health, students who’d been suffering from chronic stress didn’t perform as well as those without stress.

    Doing a self-affirmation exercise prior to the problem-solving tasks, though, made quite a difference. After some self-affirmation, the chronically stressed students were able to perform at the same level as the students without chronic stress.

    In another study, two groups of people performed a simple, quick-response task. One group had done self-affirmation beforehand, but the other had not. When they got a task right, both groups had the same level of brain response. However, when they got the task wrong, the self-affirmation group had notably higher levels of brain response. According to the study’s authors, this suggests that doing self-affirmation may make people more aware of their own mistakes and able to correct those mistakes.

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    The power of positive thinking for chronic pain patients

    Self-affirmation may also help people with chronic pain control their discomfort.

    The many benefits associated with positive thinking, such as increased receptivity to health advice and more willingness to undergo medical tests or treatments, could have a serious benefit on pain levels. Increased receptivity to physicians’ advice might mean better adherence to medication instructions or more willingness to try an anti-inflammatory diet. More willingness to undergo tests or treatments could lead to better diagnoses and treatment.

    Also, in the mentioned study with the college students, self-affirmation was able to reverse the effects of chronic stress on problem solving. Stress and pain are tightly connected and can have a strong influence on each other. Therefore, if positive thinking is able to counter some of the effects of chronic stress, it could also help lower pain levels.

    Self-affirmation can also offer some potential relief during serious pain flares. In her blog Chronic Pain Life, Stephanie offers resources and suggestions to help people live with chronic pain. Many of her suggested pain-management techniques utilize mindfulness, meditation, or artistic outlets (such as photography or journaling).

    In one blog post, she describes the affirmations she uses when suffering from intense pain, stating:

    “I seriously couldn’t function without them. In a pain flare-up they prevent me from entering a spiral of negative thoughts that in the past led to depression and even suicidal thoughts. Sometimes I only have to repeat the affirmations a couple of times, while other times I have to read them over and over throughout the day. They have helped me make it through another moment, another hour, another day.”

    How to practice more positive thinking

    The last time you encountered a hectic workweek, opened yet another expensive repair bill, or suffered through a day of chronic pain, what did you think about? Although everyone experiences stress, not everyone handles it the same way.

    Changing your thought process related to these events can reduce associated stress. Additionally, changing your perception can help uncover positive solutions and maybe even bring a little peace. This process of positive thinking takes time, so be patient with yourself. Here’s some ways to get started.

    Practice self-affirmations

    Practicing self-affirmations can be done in any way you want, as long as you end up feeling better. In many of the studies surrounding self-affirmation, the exercises involve arranging different topics into order of personal importance. Some of these topics might include:

    • Family
    • Friends
    • Art
    • Accomplishments
    • Hobbies
    • Job

    Once you’ve figured out which topic is most important in your life, write (or simply think about) a couple sentences describing why it’s so important to you, as well as how you demonstrate this. For example, if family is most important in your life, you might write, “My family is important to me because I know they’re always there to support me. I demonstrate how important my family is to me by spending as much time as I can with them, even when I’m tired or hurting.”

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    If there’s something specific you’re unhappy about, write down a list of ways to change it. For example, you may wish you had a better connection with your colleagues, write down a list of present-tense sentences about what you can do to accomplish that – such as “I am courteous and patient to my coworkers,” or “When I ask how someone’s doing, I really listen to their answer.” You can repeat your affirmations to yourself as often as you want. If you practice meditation or breathing exercises, you can even incorporate your affirmations into your routine.

    Take a few deep breaths

    Life sometimes looks rosier after inhaling more oxygen. Deep, long breathing calms the body’s stress response, lowers the heart rate, and gives you something to focus on besides the stressor.

    Remember that the worst thing rarely happens

    A lot of stress comes not from what’s actually happening, but worries about what could happen, including worst-case scenarios. Think back over your life. How many times has the worst-case scenario actually happened?

    If you find yourself ruminating on all of the potential disasters that could befall you should you fail to complete all the tasks on your list, take a deep breath. Pick one thing, the most important thing, and do that. When you feel overwhelmed, take a walk, listen to music, or engage in some other healthy outlet. Unless it’s life or death, it can wait.

    Review the situation and analyze the things you can control and those you can’t

    Has your boss completely overloaded you with work? Is your husband not helping with housework? Are tight finances stressing you out? Ask for help. Let the people affected know you’re overwhelmed, ask for a deadline extension, get help with washing dishes, or find a financial counselor. Asking for help can seem scary, but your mental well-being is more important.

    With chronic stress, like any illness or disease, sometimes it helps to focus on what you do have. You’re alive, you have a beautiful beating heart, and you probably have family members and friends who love you. If you can walk, walk and feel your legs moving and enjoy the air on your skin.

    Even under more serious stress, think about what you can control. Maybe you can exercise or eat better or try meditation. Nobody has complete control over their life, but everyone has some small step they can take right now to improve their circumstances and reduce stress.

    And what you can’t control? Try to accept it and let go. Although easier said than done, greater acceptance brings peace, further lessening stress.

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  • What are the major causes of hip and leg pain?

    Hip and leg pain is a broad category of conditions that can range from acute soreness due to a minor injury to long-term chronic pain that can be the result of a disease or disorder. Because of the varying causes of hip and leg pain, there are a number of possible treatments as well, all dependent on the cause and severity of the condition.

    How many people suffer from hip and leg pain?

    It is estimated that nearly two million people in the United States seek emergency room treatments for sports injuries each year. Sports injuries are most often associated to injuries to the legs.

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    Basketball injuries top the list, with over 90% of individuals seeking treatment after an injury in this sport being men. Bicycling, football, and baseball were the next three most common sports causing injuries on the list. Children between the ages of six and 19 made up 20% of all sports injury related emergency room visits.

    However, not all sports injuries are treatable by emergency room visits and some more minor injuries can be treated with rest and at-home care. There are also other conditions that can lead to hip and leg pain. Many of these are related to the hip itself.

    How does the hip work?

    The hip joint is a ball and socket joint, where the femur connects to the pelvis. The top of the femur is a round ball, which fits into the socket (acetabulum) formed by the pelvic bone.

    The ball is allowed to glide and rotate within the acetabulum because a group of ligaments and muscles support the joint and inhibit over extension or malrotation from occurring. Also, within the joint is a synovial lining, which provides lubricating fluid to decrease friction, produced when the joint is in motion.

    Any condition that irritates or inflames this joint, like arthritis, can also lead to pain.

    What are the major causes of hip and leg pain?

    The hip joint is a large weight-bearing joint attaching the leg bone to the pelvis. It allows the body to walk, run, and sit. The most common causes of pain in the hip and leg include:

    • Sports-related injuries
    • Motor vehicle accidents (MVA)
    • Falls in the elderly
    • Arthritis

    Leg pain from sports injuries

    The most common hip and leg pain issues are caused by minor sports injuries for most of the population. This can lead to:

    Each of these conditions can be treated at home with rest and a few simple at-home remedies.

    What are muscle cramps?

    Muscle cramps are a common condition that can be persistent and painful. They are often referred to as a “Charley Horse” when felt in the calf muscles. Caused by an involuntary contraction of the muscle, the sensation of a muscle cramp is a muscle that will not relax. You may even feel spasms in the affected area. Muscle cramps can occur after a sports injury and they are often related to nutrition and hydration.

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    When exercising, running, or playing sports, it is important to stretch the muscles properly before beginning and stay hydrated throughout the activity. To relieve a muscle cramp as it is happening, you may want to stretch the muscle, apply heat, drink more water, or take an over-the-counter pain reliever.

    Typically a muscle cramp will go away on its own, but if the pain persists, there may be some concern about nerve damage or another malfunction that is causing the muscle cramps. If the cramps reoccur frequently, you should talk with a doctor about them.

    What are sprains and strains?

    The diagnoses of sprains and strains are among the most common sports injuries, but what do these terms really mean?

    A sprain is the stretching or tearing of the ligaments that connect our bones. It is generally caused by some trauma, directly or indirectly, that stretches or ruptures these ligaments. This can be the result of a fall, a blow to the body from another player, or overstretching the leg during the game. Sprains will usually heal with rest and self-care. This may include compression, ice, and elevation as well as the use of over-the-counter pain medications. If an injury is more severe, surgical correction may be necessary.

    A strain is an injury of the muscle or the tendons that connect the muscles to bones. Strains are more commonly caused by a repetitive motion or overuse of the muscles in the leg. To prevent a strain, athletes and individuals exercising are advised to take the proper breaks. Strains can also be caused by falls and contact with other players. Strains are treated similarly to sprains with compression, ice, and elevation.

    What are shin splints?

    The primary sign of a shin splint is an aching or throbbing in the shin, the front area of the lower leg just above your foot. They can be caused by swollen and irritated muscles, a stress fracture, or flat feet. They are most common for runners or dancers.

    In general, shin splints will heal on their own. You can treat them at home with:

    • Rest
    • Ice
    • Non-steroidal anti-inflammatory medications (nsaids)
    • Compression
    • Arch supports for your shoes

    If the pain persists, you may want to talk to a doctor and have them do a complete physical examination of the area to determine if there any additional underlying problems. They may also recommend physical therapy.

    What about more serious injuries, like fractures? 

    A leg breaks when a force great enough to break the bone is applied to the limb. It is a common sports injury, but can also occur due to a car accident or a fall. The treatment for a broken leg will depend entirely on the severity of the break.

    A leg fracture can occur in the femur, located in the thigh, or the tibia and fibula which are the two bones that make up your leg from the knee to the foot.

    There are several categories of fractures, including:

    Stress and hairline fractures will generally heal on their own without the use of a cast. For more severe breaks, medical intervention is required to set the bone and allow it to heal properly. Some broken legs will require surgery if the break is extreme.

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    How will my hip and leg pain be diagnosed?

    Diagnosing patients with hip and leg pain is never straight forward and is often difficult, as many of the symptoms are similar to other conditions. The first step is taking a comprehensive history and physical exam.

    Several aspects will be covered in the history and some of the most common questions your doctor will ask you are:

    • Where is the pain located?
    • How long has the pain been there?
    • What were you doing when you first noticed the pain?
    • Is there anything you can do that alleviates the pain?
    • Are you currently taking any medications for the pain? Do they work?
    • Is there any family history of arthritis or other autoimmune diseases?

    After conducting a full history and physical exam your doctor may want additional studies, including radiological films and blood work. Imaging techniques are useful because your doctor is often able to see pathology inside the affected joint.

    Diagnostic tools

    Common imaging techniques to evaluate hip and leg pain include:

    • X-rays: A diagnostic test using an electromagnetic energy ray to produce images of internal tissues.
    • CT scans: A diagnostic test that combines X-rays with computer technology to produce cross sectional views of the body. This is helpful because it helps to visualize detailed images of the body, including the bones, muscles, and organs.
    • MRI scans: A diagnostic image that uses large magnets and a computer to produce detailed images of the structures within the body. This is even more detailed than the CT scan or an X-ray.

    Your physician may also request a blood test, and may need to evaluate the consistency of the fluid accumulation in the joint.

    Treatments for hip and leg pain

    Most of these leg injuries fall under the category of acute pain. These conditions will heal on their own without lingering, long-term effects. Acute pain can be treated at home, as discussed previously, or with medical intervention.

    Once the injury heals, you can normally resume full activity. However, if any pain from an injury continues for longer than three months it has crossed classification from acute to chronic pain. Patients dealing with chronic leg pain after an injury may need to seek more advanced treatment to stop or alleviate the pain long-term.

    If you have experienced a sports-related injury, such as a muscle strain or a shin splint, talk with your doctor about the best care for your situation. If home care and rest doesn’t improve the condition, discuss more advanced treatment plans.

    Physical therapy 

    The most common and recommended methods for treating arthritis are conservative alternative therapy provided by a pain specialist. Staying active and physical therapy have also proven to be beneficial.

    Physical therapy has been noted to significantly improve postural stability in patients suffering from hip osteoarthritis.

    Hip and leg injections

    Intra-articular joint injections are also rapidly gaining popularity and use in the treatment for arthritis because of their success, minimally invasive nature, and long-acting effects.

    Speak with your pain physician today to determine the best way to improve your hip and leg pain. After conducting a full history and physical exam your physician may want additional studies, including radiological films and blood work.

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  • How to avoid common sleep deprivation effects with chronic pain?

    How to avoid common sleep deprivation effects with chronic pain?

    How many times have you rolled around in bed wondering why you are still awake? It is never fun to go through the next day exhausted, but that could be the least of your problems—your body can suffer in many different ways from sleep deprivation effects. This is doubly true if you also suffer from chronic pain, with 65% of patients reporting sleep issues.

    What are common sleep deprivation effects? 

    We spend one-third of our life sleeping. It’s essential for a sharp mind and a healthy body. This is doubly true for those who suffer from chronic pain conditions as adequate rest can have a huge impact on pain levels.

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    How much sleep should you get? According to the CDC, the average adult should get seven to nine hours of sleep a night and children should get ten to 11 hours. These are usually broken into 90-minute cycles, and the quality of sleep is also very important. If you are not entering REM sleep, you aren’t getting the true benefits of sleep, so you have to be mindful of your sleeping patterns. It is estimated that 50 – 70 million adults in the U.S. have sleep difficulties.

    This number is even higher in those patients who are afflicted with chronic pain as 65% report having a sleeping disorder, such as non-restorative or disruptive sleep. A major issue with sleep deprivation is that it can increase a person’s sensitivity to pain, among other things, which perpetuates a vicious cycle of sleepless nights and worsening pain. Managing your pain and your sleeping habits can greatly affect your overall mental and physical health.

    Once you understand the full sleep deprivation effects, we bet you’ll be motivated to try and change your sleeping habits for good!

    1. Minor sleep loss can be just like drinking alcohol

    Not getting enough sleep can have some big effects on your brain and every other organ in your body. According to Jeffrey P. Barasch, M.D., Medical Director of The Valley Hospital Center for Sleep Medicine, a two hours loss of sleep can have effects similar to alcohol intoxication.

    Sleep deprivation leads to a reduction in judgement, response speed, motor skills, and accuracy, some of which are even greater than alcohol consumption. Some tests showed response speeds were 50% worse than drinking, so think twice about getting behind the wheel next time you have a sleepless night.

    2. Lack of sleep can lead to emotional vulnerability and negative thinking

    Various sleep studies have shown that not getting enough rest can wreak havoc on your mental state. It can impair thinking and emotional regulation in the brain. Specifically, it changes your mindset to one that is more vulnerable to further degradation. It can include symptoms such as:

    • Irritability
    • Hallucinations
    • Impaired decision-making abilities
    • Mood swings

    Sleep problems can also have long-term effects on the mind. It can:

    • Impair creative thinking
    • Reduce focus
    • Lower work or school productivity
    • Greatly increase your chances of developing depression and anxiety

    It is believed that patients with untreated insomnia are between two and ten times more likely to have or develop major depression episodes. It can also exacerbate preexisting conditions such as bipolar disorder and ADHD.

    3. Increased risk of serious cardiovascular health problems

    Sleep is critical to the body’s repair and recovery process. People who routinely do not get enough sleep are at a much higher risk for developing numerous other diseases as the body does not have time to effectively carry out this procedure. These diseases include:

    In a Harvard Medical School study, it was found that people with hypertension, who did not get adequate sleep, will have elevated blood pressure all throughout the following day. Another study found that those with insomnia had a 45% increase of developing or dying from a cardiovascular disease.

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    4. Risk of increased weight gain

    New research by the University of Chicago Medical Center shows that a decrease in sleep leads to more cravings of higher fat snacks. This sleep deprivation effects study showed that when offered food, sleep deprived participants reported higher scores for hunger and desire to eat and ate twice as much fat than when they had eight hours of sleep.

    The reason this leads to weight gain is that the additional hours awake do not expend the extra calories that are consumed. In the study, the average person burned an additional 70 calories from losing four hours of sleep, but binged an additional 300 calories. Erin Hanlon, phd, a research associate in endocrinology, diabetes, and metabolism at the University of Chicago stated that:

    “If you’re sleep deprived, your hedonic drive for certain foods gets stronger, and your ability to resist them may be impaired. So you are more likely to eat it. Do that again and again, and you pack on the pounds.”

    5. Insomnia can lead to more sleepless nights and chronic pain

    A major issue with insomnia and pain is that you can be caught in a destructive loop. Chronic pain conditions can harm a quality sleep cycle and poor sleep can lower a patient’s pain threshold and pain tolerance, which makes existing pain feel even more severe.

    While sleeping pills are an option to get more sleep, they can interact poorly with other medications. Furthermore, a study showed that lack of sleep can also counteract the effectiveness of medication for many conditions.

    6. Reduces the effectiveness of your immune system

    The effects of sleep deprivation can really do a number on your immune system. The Mayo Clinic states that lack of quality sleep can raise the risk of infection as well as increase the recovery time from being ill.

    The reason for this is that certain proteins (cytokines) are released when the body is fighting infections and inflammation and their production is decreased when you are low on sleep.

    How to get better sleep for pain management

    We have all had nights where we toss and turn without getting any sleep. There are a lot of things that can interfere with a person’s sleep cycle, from stress at work to family responsibilities to chronic pain. With all the stress of our daily lives, it’s a true challenge to figure out how to get better sleep.

    Sleep can be a wonderful relief to a long day regardless if it was filled with work or play, but only if it is quality sleep. Here are a handful of tricks and tips that will show you how to get better sleep, so you can fill your night with the sleeps you need and avoid these sleep deprivation effects.

    1. Stick to a sleep schedule

    Getting your body in the habit of going to sleep and waking up the same time each day will improve the quality of your sleep quite a bit.

    A consistent sleep schedule allows you to match up with your body’s natural sleep cycle (AKA circadian rhythm) and will leave you more refreshed and energized than sticking to an erratic sleeping pattern.

    2. Get comfortable and control your sleeping environment

    Creating a nighttime ritual to wind down before bed will also improve sleep quality. This can include breathing and visualization techniques to calm the mind. You can also try reading a book, listening to music, or taking a relaxing bath or shower.

    Make sure your bedroom is cool, quiet, and relaxing for you. It is also smart to make sure your bed and pillows adequately meet your needs as they can greatly influence your sleep quality.

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    3. Avoid sleeping in or long naps

    Trying to figure out how to get better sleep, but your weekends and weekdays are completely different? It is easy to sleep in after a busy week or a long night out, but even a change of an hour in your natural sleep schedule can cause sleep problems.

    Your best bet to more quality sleep is to avoid sleeping in on weekends and instead take short naps in the early afternoon to avoid throwing off your internal clock. Otherwise, this extra sleep could mess up your sleep schedule for days! Also important to note, if you are fighting bouts of insomnia at night, consider eliminating napping or heavily limiting it to 15 minutes.

    4. Be mindful of light exposure

    Sunlight plays a large role in how our bodies regulate a variety of functions, but most certainly our sleep patterns. Try to get as much light (preferably natural) as you can in the mornings and afternoons.

    When night rolls around, avoid heavy light (i.e. Tvs, computers, etc.) At least an hour before you go to bed as overexposure reduces melatonin production, the hormone that signals the brain that it is time for sleep. It is also a good idea to make sure that you are sleeping in a dark room and away from technology like blinking cell phones or bright digital clocks.

    5. Look at your eating habits and diet 

    The food you eat during the day can definitely affect how you sleep. This is doubly true for food and beverages ingested a few hours before bed. Heavy meals can be tough on the stomach and, while alcohol can relax the body, it also has disruptive effects on your sleep cycle.

    Instead, try to keep late night snacks to something healthy like granola or a banana. It is also best to cut out nicotine and caffeine after lunchtime as these substances can take up to ten hours to wear off and can be a main culprit of poor quality sleep.

    6. Try cognitive behavioral therapy (CBT) 

    New research out of the University of Warwick shows that CBT has moderate to strong effectiveness at reducing insomnia, specifically for patients with chronic pain conditions. This is particularly important as long-term pharmaceutical options for insomnia are not viable and can interact poorly with pain management medications.

    According to Dr Nicole Tang, from the University’s Department of Psychology:

    “This study is particularly important because the use of drugs to treat insomnia is not recommended over a long period of time therefore the condition needs to be addressed using a non-pharmacological treatment. We believe that our results will be of particular interest to primary care physicians and allied health professionals who are taking up an increasingly important role in preventing and managing long-term conditions.”

    7. Eliminate the clutter in your bedroom

    Today, many bedrooms are multifunctional rather than just being somewhere we sleep. More and more people use their bedroom as an office or entertainment room, which can affect your sleep patterns.

    Try to simplify the room by removing these distractions and it might just help you relax when you lay down for bed.

    8. Get moving and exercise!

    Exercise in the mornings or afternoons can be quite energizing. It is also vital to keeping the body’s natural rhythm on check while promoting healthy sleep. Various studies have shown that moderate aerobic exercise can reduce the time it takes to fall asleep and increase the length of sleep of those who suffer from sleeping disorders.

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