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Hip Pain Sufferers Should Hit the Water for Relief

water aerobics classNew research on arthritis in hips indicates that exercise really can be beneficial and an effective component  of a pain management strategy.

Many Americans suffer from osteoarthritis. The major body areas where osteoarthritis is prevalent are in hips, knees and in the back, as well as in the joints of the hands and feet.

People who are at risk for arthritis include older patients, those who have suffered previous injuries to joints, as well as obese patients who experience arthritis at a higher rate in knees and hips.

Recent research on hip pain from osteoarthritis was conducted at La Trobe University in Bundoora, Australia. The researchers, led by Kay M. Crossley, compared the pain relief of patients with hip osteoarthritis following water exercise as well as land exercise.

The water-based exercise appeared to give patients the greatest pain relief in the short-term and long term. The land-based exercise also gave some short-term benefit but did not appear to result in long-lasting pain relief. Both types of exercises were deemed far more effective than manual manipulation without exercise.

The best exercise program appeared to be at least twelve weeks in length, incorporating water aerobics and gentle swimming routines that are designed specifically for hip pain sufferers. The exercises targeted strengthening as well as increased range of motion. The participants participated in the program at least three times per week.

Although these research results would not appear at first glance to be ground-breaking, they are instructive. Many physicians are reluctant to encourage exercises to hip pain sufferers, urging them to rely on pain relief medications and manipulation first. Doctors are aware that not all hip pain sufferers will be willing to exercise. In addition, hip pain sufferers need to exercise with the guidance and supervision of pain management physicians, as well as physical therapists. The best scenario is coaching on specific exercises that can reduce the effects of osteoarthritis.

In general, the studies confirm that bedrest and inactivity are the wrong approaches to joint pain, which improves with regular physical activity and movement.

Filed Under: Fitness and Exercise, Hip Pain Tagged With: pain relief for hip pain, water exercise

What Does That Word Mean?

dictionary-390027_640 (2)We know that the damage caused by pain can be felt physically and emotionally. Common words and phrases used in medical and patient community descriptions and discussions describe both sensory experiences related to nerve function as well as  psychological/emotional pain processing.

Some of these words might seem familiar, perhaps. Other words are likely to be less familiar and even bordering on “medical-ese”.  If you encounter a word or term you are not familiar with during the course of your pain care journey, let your health care provider know. If you are looking for further understanding regarding any of these common words, perhaps some of the links next to each word might be of further assistance until you have a chance for questions and answers at your next appointment.

  • Allodynia: https://en.wikipedia.org/wiki/Allodynia
  • Causalgia: http://medical-dictionary.thefreedictionary.com/causalgia
  • Dysesthesia: http://medical-dictionary.thefreedictionary.com/dysesthesia
  • Hyperalgesia: https://en.wikipedia.org/wiki/Hyperalgesia
  • Hyperesthesia: https://en.wikipedia.org/wiki/Hyperesthesia
  • Hyperpathia: http://medical-dictionary.thefreedictionary.com/hyperpathia
  • Hypoalgesia: https://en.wikipedia.org/wiki/Hypoalgesia

For more information on terminology, research trends, and pain treatment options, The International Association for the Study of Pain is a worldwide leader in pain management advocacy and education.  Bringing “together scientists, clinicians, health-care providers, and policymakers to stimulate and support the study of pain and to translate that knowledge into improved pain relief worldwide”, they offer a wealth of resources.

Filed Under: Patient Experience Tagged With: pain terminology

Wishing You a Happy Holiday-filled December and a “Smoothie” New Year!

smoothieOver time, we have included in our blog writing information about cuisine trends that might support healthy-living goals.  Our patient community often shares recipes, cooking and snacking tips, product updates and information on advances in nutrition science with us.  It is often our pleasure to pass along these tidbits to you.

This week, in a slight departure, we want to share a website we found with you. It seems the perfect resource for our friends who have adopted the art of smoothie making into their healthy eating lifestyle.  We won’t promise any pain remedies from these recipes – but we will guarantee that at least a few of these winter-themed drinks will bring a smile to your lips.

Tell us which recipes you tried and what your reviews are.

Cheers!

http://thankheavens.com.au/2014/12/01/drink-in-the-holidays-with-our-fantastic-12-smoothies-of-christmas/

Filed Under: Feature, Healthy Living Tagged With: holiday smoothies, smoothie recipes

Mindful Meditation: Brain Imaging Proves Its Effectiveness in Combating Pain

rodin thinkerMany people have extolled the values of meditation. Several religious traditions include meditation in their religious practice. Now, medical researchers are embracing the practice as it has proven to be an actual antidote to pain.

First, what is mindful meditation?

Short answer, it is taking time to sit, breathe and think. The basic steps:

  • Choose a location where you can sit, undistracted for at least 10 minutes. No screens in the space! Some people like choosing a wall to look at, and many adorn the wall with significant images for them to focus on, whether these are religious symbols, family pictures of even a nature photograph that brings you peace and tranquility.
  • Sit on the floor, on a cushion, or in a flat chair that allows your feet to reach the ground at a 90 degree angle. Make sure that you sit up, that you are not in a position to “wiggle” too much.
  • Keep your eyes open. Mindful meditation is not a “shutting out” but a “tuning in”.
  • Breathe naturally, but without trying to control your breath. Just be aware.
  • Let the thoughts come. Don’t try to force your thinking; rather allow the thoughts to wash over you. You may process some of the thoughts or allow others to just be fleeting ideas.
  • At the end, say to yourself, “I have sat. I have breathed. I have thought”.
  • Try to do this for ten to fifteen minutes and build up to 30 or even 45 minutes.

The Journal of Neuroscience has published a research study conducted by Fadel Zeidan, Ph.D., assistant professor of neurobiology and anatomy at Wake Forest Baptist. The researchers delivered minor pain (120 degree heat) to people who do not report regularly feeling pain. The group was divided into four subsets: one group practiced mindful meditation, one practiced fake mindful meditation, another group applied a fake “pain cream” which was petroleum jelly on their skin, and a fourth group had no treatment.

All participants were then asked to rate their pain’s intensity and their emotional response to it. In addition, the participants received a brain MRI before and after the pain experiments.

The result: the mindful meditation group reported that pain intensity was reduced by 27 percent and by 44 percent for the emotional aspect of pain, much better results than any of the other subsets.

The authors believe mindfulness meditation reduced pain by activating brain regions that are associated with the self-control of pain while deactivating the thalamus, which can serve as an entry point, “telling” the brain about sensory information.

If you are struggling with pain, see if mindful meditation can be of benefit to you. We would like to hear your results and your suggestions as well.

Filed Under: Treatments for pain Tagged With: mindful meditation, pain research, pain treatment

What’s the Best Exercise for You?

exercising manThe short answer: The one you’ll actually do.

Your friends might love ice hiking, but if you hate the cold, don’t count on their exercise regimen working for you.

Answer these few questions to try to find what you will be likely to like and therefore do!

  1. How fit are you? If you haven’t exercised in a really long time or are dealing with a recent injury or illness, you need to start off slowly and build up your endurance.
  2. Do you have issues with knee, back or hip pain? If so, you should consult with your health care team as to what exercises will alleviate your pain and which ones should be avoided.
  3. Familiarity breeds contentment or contempt? If you prefer to develop a predictable routine, then by all means find an exercise you like and don’t worry about doing the same thing every day. Maybe you can alternate two exercises. On the other hand, if you are easily bored by exercise, find ways to mix up your exercise routine. Pick from among several possibilities. Make it totally unpredictable and choose a number from a hat to see what you’re doing that day. If you exercise to TV programs or DVD’s, select a different one each day or choose something you have never done before. Go gym shopping and try out all kinds of fitness classes, even ones that are completely foreign to you.
  4. Have your incorporated both cardiovascular exercises (the kind that make you breathe more heavily and increase your heartrate) and strengthening exercises? You need both.
  5. What exercises do you know how to do already? Stumped? You know how to walk, so that’s one you can do, indoors or outdoors, weather-permitting. Add others to the list if you enjoy swimming, hiking, bicycling, dancing and stair climbing.
  6. Do you like your social life and your exercise routine to be together or apart? Some people can only be motivated to work out if they feel their presence would be missed by others. They need classmates or workout buddies. Others find running alone to be a time to unwind and don’t want to be hampered by a running buddy, no matter how well-intentioned. You may be one of those in the middle of the spectrum: you can do you sit-ups and bicep curls at home, but a walk with friends sounds pretty enticing.

Really think about the answers to these questions and begin to craft a plan for regular exercise. Aim for 30 minutes of exercise per day as a starting point.

Get moving!

Filed Under: Fitness and Exercise Tagged With: exercise quiz, which exercise is best

Gratitude for Pain?

Photo by Julie Jordan Scott; https://www.flickr.com/photos/juliejordanscott/5982073991

Photo by Julie Jordan Scott; https://www.flickr.com/photos/juliejordanscott/5982073991

It seems crazy to be thankful for the pain we suffer. Who would want to be thankful for chronic or acute pain?

We have patients who have told us some of the actual ways that pain has changed their lives for the better. Here are some of their anecdotes with their names changed to protect their privacy:

“Susie” has suffered cluster headaches on and off. She told us how her headaches forced her to simplify her life, creating working hours that were more nine to five and giving her the ability to say “no” to commitments that before, she felt obligated to say “yes” to.

“Jack” is a recent back pain sufferer. In the past, he used to have a frenetic schedule, filled with things that he loved, like time with friends and family and things that made him less than thrilled like constant errands, work-related socialization and a house he was renovating for resale. When his back problems began, he hired contractors to do the house renovation. He realized that he really could find others to do some of the physical work that he couldn’t rely on himself to do anymore, pain-free. The monetary cost was worth his heath, he decided. Now, Jack is more willing to delegate certain tasks to a select group of people whose standards match his.

“Evelyn” retired years ago, but her fibromyalgia has become more complex. She related to us that lots of things used to bug her in the past: slights from relatives and friends, minor spats with her husband over chores and bills and waiting in lines or on hold. Now that she has to treat herself with kid gloves, slowing down, not overdoing it and being really planful of her time, these things seem much less important than her overall health and well being.

We don’t wish pain on anyone. But we have seen that patients who are able to be positive even as they experience pain are typically motivated to live full, meaningful lives. Furthermore, they are excellent partners with their health care team as we work together towards their recovery and healing.

Filed Under: Back Pain, Depression, Fibromyalgia, Headaches Tagged With: attitude towards pain, coping with pain

Pain in America is Killing Middle Aged Adults

lonely sea evocativeFor every modern country in the world, great strides have been made in increasing the longevity of people’s lives. This is due in large part to better rates of survival due to treatment improvements in major traditional killers like cancer and heart disease as well as a decrease in smoking rates.

In the past several decades, a great deal of research and health advocacy has focused on gaps in health populations. Most notably, African Americans, particularly African American men, live shorter lives than their white, Hispanic and Asian counterparts, but this gap has been slowly shrinking.

But now, there is a new gap to worry about, and it is surprising: white American middle-aged people with less than a college education. The research has been conducted by economists Angus Deaton and his wife Anne Case, professors at Princeton. They have presented their findings and were published by the National Bureau of Economic Research.

Since 1999, the death rate for this group has been steadily rising.

Here are the facts and figures.

  • For white men and women, ages 45-64, their mortality rate has risen by .5% per year from 1999-2013.
  • This was a dramatic change. Prior to 1999, the mortality rate had been dropping by 2% per year.
  • It appears that illness plays a role, but the major culprits seem to be: suicide, alcohol abuse and substance abuse, particularly illicit drugs.
  • This increased mortality adds up to 500,000 people, who would otherwise be alive, a true epidemic.

At the heart of these statistics lies one serious issue: pain.

It appears that chronic physical and psychological pain is affecting this age group dramatically. This epidemic of chronic pain in middle age white Americans snowballs into a large-scale health crisis, one that is getting worse. This chronic pain is then leading to a whole series of terrible events:

  • Those in pain are abusing legal and illegal drugs at higher frequencies.
  • Alcoholism rates are increasing in this population. Indeed there has been a sharp uptick in diseases that are caused by alcohol, particularly cirrhosis of the liver.
  • In the most tragic cases, these men and women are taking their own lives, feeling hopeless and in constant pain.

Deaton and Case found that respondents of this age group who complained of being in pain were at a heightened risk for suicide.

Of special note is the increased mortality of women in this group, who typically had greater longevity than their male counterparts. Their mortality worsened even more than then the men’s.

Deaton and Case were not looking for these results. They stumbled upon them as they were researching government statistics on mortality. When they first realized the dramatic increase, they assumed there had been a mistake.

They admit that their research doesn’t have the answers, but it does pose significant questions about the overall health of those who are within shouting distance of retirement and Medicare. Are these middle-agers approaching retirement in much less healthy form than those who have preceded them? What are the implications for this age group, if they survive, enter retirement, possibly with pain, addictions and psychiatric illness accompanying them into what should be their golden years? How can this epidemic be short circuited? It appears that heroin plays a large role in these deaths; what can be done to break the addiction to heroin?

Click to read Angus Deaton and Anne Case’s paper presented to the National Bureau of Economic Research.

Filed Under: Depression Tagged With: addiction and pain, mortality rates, suicide

Which Pain Reliever Should You Take?

pillsIf you are like us, you have a variety of over the counter (OTC) pain relievers stashed in a variety of places: your medicine cabinet, your purse, your office desk, and even in your car. You may rely on your favorite OTC to knock out that impending headache or that recurring muscle pain.

These OTC’s include aspirin, acetaminophen (Tyelonol), ibuprofen or naproxen. Naproxen and ibuprofen are part of a class of drugs called NSAIDs (non-steroidal anti-inflammatory drugs).

The question you need to ask yourself (and your health care team!) is this:

What is the safest OTC pain reliever?

The answer is: It depends.

We know you might hate answers like that, but it’s true. So what are the factors in determining the safest pain reliever?

  • Your overall health condition. If you have diabetes or impaired kidney function, the NSAIDs may not the best choice. The same is true if you have digestive disorders, as NSAIDs can upset the stomach or even cause ulcers. And the most recent research indicates that NSAIDs are not recommended following heart bypass surgery. On the other hand, acetaminophen should be avoided if you have any liver diseases.
  • What ails you? In general, acetaminophen is the “gentlest” of the OTC’s, and it can be effective for lowering fevers and for general aches. Because acetaminophen combines effectiveness with lower risks, it is typically recommended for both children and the elderly who are running a fever. However, most people prefer NSAIDs for menstrual cramps or muscular aches.
  • What other drugs do you take? OTC’s interact in a variety of ways with other drugs, sometimes adversely. Your doctor and pharmacist are your best resources for devising a regimen to deal with a  whole host of pain incidents.

Always follow the dosing instructions exactly when taking OTC pain relievers and take the smallest dosage that is effective for you. Always take medication under the guidance of your physician and be sure your health care team is aware of your entire health history, including your current diagnoses and medications.

You may want to refer to our earlier blog which includes an OTC comparison chart.

Filed Under: Treatments for pain Tagged With: NSAIDS, OTC, over the counter pain relief

Taking advantage of the Time Change

fall backPerhaps you didn’t feel the time changing in the middle of the night, but this one-hour shift can be a gift or an unwanted intrusion, or a bit of both.

Earlier Nights:

For insomniacs, an earlier darkness is conducive to falling asleep. If you can allow your body to dictate to your mind that it is time to prepare for bed, you can benefit from some much needed restorative sleep. All of us who suffer occasional or chronic pain are aware that sleep helps with our ability to manage pain and lack of sleep impairs our ability to adapt to pain.

The downside of this earlier darkness is an abbreviated late afternoon of daylight for those who were used to walking or exercising outside.

Good Day, Sunshine!

If you have been noticing the dark mornings at bus stops and during your morning drive to work, you will now have daylight for your commute and for an hour or two before. This is great news for early risers, especially for those who work out in the mornings with walks and other activities like classes or at home routines. Working out in the morning tends to be the most advantageous time of the day and leads to a greater adherence to a workout regimen.

For those who awaken with the sun’s rays through the windows, utilize the extra hour to prepare a healthier lunch or indulge yourself in a breakfast that takes a bit longer to create. Better yet, do some stretching or light exercise to kickstart some healthy routines.

Parenting Woes:

Children’s bodies don’t understand that the clock has turned and can take a week or two to adjust to their “new” bedtime, even if the clock says exactly the same thing. Toddlers and babies are particularly sensitive to this time change and will still wake up and become sleepy at the old time, an unfortunate occurrence for sleep-deprived parents.

That extra hour of daylight can be beneficial for our bodies, especially for us in Michigan, as we are at the far western and northern end of our Eastern time zone in the U.S.

Filed Under: Feature Tagged With: exercise, insomnia, sleep problems

The Great Back Pain Quiz

question markSo you think you know about back pain?

Some of us unfortunately, after a few bouts of either acute or chronic back pain, consider ourselves experts. But there is always more to learn. So to educate and dispel some common myths about back pain, see if you can answer some of these questions:

1.  True or False? The worse the back pain, the more serious the condition.

False! And we are glad it’s false. Just because you are feeling absolutely overwhelmed with pain does not necessarily mean that your back issues are permanent or even an emergency. Back pain can come on quite strong and be completely debilitating. But a great deal of back pain goes away without significant intervention.

2.  True of False: If I exercise regularly, I can avoid back pain forever.

False! While we would love to tell you that exercise (which we highly recommend!) prevents all back injuries, this simply isn’t the case. If you have an underlying back ailment like arthritis or stenosis, exercise can mollify back pain flare-ups, but they cannot prevent them outright. In addition, sometimes exercise can contribute to back pain. Be careful about overdoing abdominal exercises like sit-ups and crunches and always stretch after exercising. And of course, even the most rigorous exercise regimen can’t prevent unexpected accidents that cause back pain.

3.  True or False: A good week in bed when my back hurts should cure anything.

False: While short term bedrest (lasting 24 hours) can alleviate some stress on your back, extended bedrest actually can make your back pain worse, believe it or not. Research bears out that returning to your normal routine, combined with other treatment when indicated, is the most effective cure for back pain. Some of these treatment options can include pain relief medication (over the counter or prescription), physical therapy including instruction on exercises to relieve pain and strengthen related muscles, as well as chiropractic and acupuncture treatment.

4.  True or False: Since exercise won’t prevent back pain, I can go back to being a couch potato.

Again, false! Regular exercise that comprises cardiovascular conditioning, weight bearing exercise and exercises that strengthen the abdominal panel all contribute to overall back health and can help you recover from episodes of back pain. Carrying extra weight is a direct cause of lower back pain.

So to sum up what we’ve learned: Be physically active, as much as you can, but understand that back pain can still occur. Be sure you consult your health care team if you experience back pain that does not abate.

Filed Under: Back Pain Tagged With: back pain quiz, back pain treatment, exercise and pain

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