But you are undecided as to whether to go out for a jog or soothe your muscles and bones by taking complete rest? How about taking opioid, the well-known pain killers available at the chemist’s shop? And what about the innumerable advertisements proclaiming ‘instant cures’ that you come across in newspaper and television? Sometimes, the pain becomes so excruciating that the person suffering from it would try anything to get rid of it. At times, this can force people to try something which can even be harmful.

Always consult your doctor for chronic pain

It is imperative to know what treatment options you have to get to rid of or at least to manage your chronic pain that has bogged you down for so long. Some renowned experts in the field of pain management shed light on the common myths and facts about chronic pain.

Fact and myths about chronic pain

Myth – Treating the underlying cause is necessary to cure chronic pain
Many people associate a chronic pain with some sort of underlying cause and believe that instead of just trying to address the pain, it is important to treat the cause behind it for permanent cure. But it is easier said than done. Anne Louise Oaklander, MD, PhD, an associate professor of neurology at Harvard Medical School says that only a thorough check-up of the condition will reveal if there indeed is a relationship between the pain and any associated disease which needs attention.

Sometimes, there may not be any real or treatable conditions that can be correlated to chronic pain. Some other times, the patient may still have the pain even after undergoing treatments for the underlying cause. Like Steven P. Cohen, MD, director of pain research at Walter Reed Army Medical Center in Washington, D.C points out, “ In case of some patients, no clear-cut disease or condition could be found that can be responsible for the pain even after conducting a whole range of tests.” So, treatment of the pain as well as the underlying cause if any is the best approach. This of course can only be done by taking the help of medical experts.

Fact: Any pain however mild it may be needs medical attention
Many people often continue to live with the pain throughout their life. Since they are able to bear the pain and can go through their daily activities unhindered, they believe that it doesn’t warrant medical consultation.

But diagnosis and its treatment of any mild pain is important for it can either be the result of an underlying disease or at times, can lead to an serious chronic pain. Chronic pain develops gradually but you end up with some serious problem if left untreated. What is more, you might get used to coping with it by using the over the counter medicines and pain killers, which can be harmful and dangerous the long run. In some cases, it can also result in sleeping disorder and depression.

Myth: Taking bed rest is the most effective cure
It was earlier believed that having bed rest is the most proper way to treat chronic pains like back pains. Experts do not advise it any more. Cohen says that bed rest is not that helpful for most chronic pains including back pain. On the contrary, it may sometimes accentuate the pain and can also make it worse. Going through the normal routine of physical activities is better way to get relief.
Having said that it is true that taking proper rest is necessary in case of an injury. Hence, going by the medical advice is the best approach.

Myth: The pain is bound to increase progressively with age
Some people are under the impression that the pain they suffer from would definitely worsen with passing age. According to Cohen, even some doctors have this pre-conceived notion and take it for granted. And when an old man approaches them with chronic pain, they do not try to make a detailed diagnosis of it.
While it is true that the pain we feel or the conditions like arthritis worsen with age, they still can be treated.

Fact: Chronic pain and depression are related
Chronic pain has also got a psychological root. It can be the manifestation of anxiety and depression. According to Cohen, there exists a definite relationship between depression and pain but it is difficult to establish in what way or to what extent it is responsible for it. Not surprisingly, some people do not buy this idea.

A relationship between emotional turmoil or the disturbed state of mind and chronic pain is also substantiated through brain imaging studies. It shows that the same parts of the brain is activated both by physical as well as psychological trauma.

That apart, it has been found that certain anti-depressant medicines can alleviate chronic pain. So, at times, doctors also prescribe an anti-depression drug for chronic pain even if you may not be suffering from any psychological disorder.

Myth: Drug addiction can result if you take opioid pain killers
Many people are apprehensive that taking opioid for a long period would make them dependent on it. This fear of becoming addicted to it forbids them to take medication even if they may be suffering from severe chronic pain. So, Cohen suggests using opioid for short-term use after taking the advice of the doctor. In such cases, the chances of addiction will be less.
Oaklander agrees with Cohen and says that some people have to be cautious while taking opioids. This is so especially for people who have a family history of addiction. But such people can surely use the drug after consulting a pain specialist.

Myth: Opioid will relieve you of chronic pain for good
Using opioids is undoubtedly a good and effective treatment for chronic pain. But the truth is it is not the sure and definite way of curing chronic pain. The drug is also fraught with side effects. People often make the mistake of taking the prescription of the doctor or the use of opioid as a ticket of ‘freedom from chronic pain’.

As Cohen points out, “The drug is not effective for all types of pain and also known to have the risks of side effects.” Its prolonged use makes the body dependent upon it and as the body gets acclimatised to it, higher doses are required to get relief. So, constant monitoring of the pain and treatment is necessary to avoid it.
Some evidence also suggests that opioids can make other treatment options ineffective. At times, when you use it to get relief from a pain, it can increase the pain or make it chronic. For instance, if a person suffers from mild headache will develop severe head-ache after taking high dose of opioids.

Hence, the effectiveness of opioids in curing chronic pain depends upon its cause, intensity and nature. But they are still not the only or complete treatment option. Like other treatments of chronic pain i.e. acupuncture or anti-inflammatory drugs, it is one of the way of treatment.

Fact: An all-encompassing, complete treatment of chronic pain is rare
Sometimes people are under the false notion that a sure and effective cure for their chronic pain can be indeed be found. Advertisements in the newspapers or an info-commercial aired in the television propagating such tall claims could be behind this. But such advertisements only bank on the ‘hope or desperation’ of the people. There is no such single and straight way to cure the chronic pain. Coping with chronic pain instead requires adopting a whole lot of treatments like drugs, physiotherapy, counseling etc. It will take time and you can only control chronic pain after going through the different techniques.

Fact: Chronic pain is too stubborn
It may sound discouraging but you may not be cured even after going through a whole gamut of treatments by good doctors. Cohen says that it is unrealistic to expect a cure from a chronic pain that has been bothering you for two decades with a short span of time. Coping with chronic pain is a long drawn process and needs grit and perseverance in ample measure to be cured of it for good.
But do not be despondent about it. Although you may not be able to get rid of the pain completely, still with proper treatment you will surely be able to manage it. The pain will lessen considerable which will allow to you to go through the range of physical activities like bending, stretching, running or squatting. So, managing the chronic pain will usher in a qualitative change in your lifestyle.

Home treatments for lower back pain is popular as this pain is something every one of us encounters some time or other. It can be a sudden pain that shoots up from the lower back almost taking the air out of your lungs or a constant niggling pain troubling you all the time. Unfortunately, 25 percent of Americans complain of lower back pain.

The lower back pain can be due to various reasons. It may be due to an inherent arthritic condition or can result during lifting of some heavy thing.

While you have to consult your physician if the pain is due to some injury or other serious condition like numbness or tingling sensation in the legs, the following tips would help you get relief from mild low back pain.

Different home treatments for lower back pain

Apply ice-pack

“In case your pain is due to some injury or stress, apply ice-pack within the first 24 to 48 hours to stop inflammation,” advises E. Anne Reicherter, PT, DPT, PhD, associate professor of Physical Therapy at the University Of Maryland School Of Medicine. Do not apply heat as although it provides relief from the pain and relaxes the muscles, it can accentuate the inflammation. You may apply heat after two days to the affected part if you feel like it. But either way, you should stop it after twenty minutes to allow the skin to rest.

Be mobile

Move around and go through your household works without straining yourself too much. Do your cooking, prepare the dining table and even attend to your office work. You can revert back to more physically demanding activities like swimming, jogging or bicycling when your body fully permits. But don’t over strain yourself lest the pain would relapse.

Strengthening your muscles is one of the good treatments for lower back pain

“When you recover from the pain, you should work towards strengthening your supporting muscles of the lower back to prevent the recurrence of the pain. Strong back muscles help to maintain a proper posture,” says Reicherter. You should also try to strengthen your pelvic, hip and abdominal muscles as they provide support to your lower back. But keep away from abdominal crunches as it can be counter-productive.

Stretching and bending

“If you spend larger part of your working time sitting on the chair, it is important to take time off to stand and stretch your limbs twice or thrice in an hour,” advises Reicherter. Doing yoga exercises involving stretching is also one of the home treatments for lower back pain.

Rearrange your working place suitably

Rearrange or renovate your immediate working environment like the computer monitor, keyboard and mouse in such way that you don’t have to bend forward too much to look into the monitor or to use the key board or mouse. Your lower back should rest firmly on the chair.

Maintain an erect but comfortable posture

Avoid slouching or drooping of shoulders. When lifting any heavy thing, bend your body from the knee in stead of the waist.

Wear shoes with low heels

Wearing high-heeled shoes and sandals can lead to lower back pain. In fact, 60 percent of women who regularly wear high-heeled shoes complain of lower back pain.

Quit smoking

Smoking is known to contribute towards the development of osteoporosis, which can cause compression fracture in the spine. Studies show that the risk of lower back pain increases by about 33 percent in case of smokers compared to others.

Fight obesity

The lower back portion takes much of the weight of the body. Overweight persons put excess load on their spine and lower back. So, reduce your body weight by doing necessary readjustment in your lifestyle.

Use analgesic

Take drugs like naproxen (Naproxyn, Aleve), ibuprofen (Motrin, Advil) and acetaminophen (Tylenol) to alleviate the pain. But always consult your physician or chemist about its possible side-effects. People with ulcer or lever and kidney related ailments shouldn’t take these drugs.

Consult your physician if:

• The pain persists after few days and you feel it even in a resting position.
• You find it difficult to stand and walk or have the feeling of numbness in the legs.
• You can’t control your bladder and bowel movements.

These symptoms point to some neurological problem or other serious medical problems necessitating medical advice.

If you are still experiencing lots of pain and discomfort after trying the above treatments for lower back pain, immediately consult your physician.

Workplace wellness is becoming increasingly difficult for all of us to achieve. Many of us bring home the aches and pains of our workday. It seems hard to believe that being a “desk jockey” can be a bumpy ride. However, when we spend long hours sitting in one position doing repetitive tasks such as typing, a bumpy ride it is. And at the end of the road are carpal tunnel syndrome, neck pain and stiffness, chronic lower back pain, eye strain and headaches.

There are several things you can do to make your workday a “smoother ride” than it has been. Consider the following:

• Posture Makes Perfect
  I’m sure you’ve been told this before: posture is important. Any activity that requires you to have your arms extended in front of you and your head leaning forward for long periods of time causes muscles of your chest, neck, back, and arms to be out of balance. Some muscles will feel like ropes tied with knots, too tense and tight to contract properly when needed; while others, rarely activated, will begin to fade away.

  When you notice your shoulders hunch forward, take a deep breath and roll your shoulders back and down. The first few times you try this, watch yourself in a mirror. You shouldn’t look like a soldier at attention, but you should look taller and more confident. Also, whenever possible, elevate the items that you will be focusing on to a higher level so you no longer have to lean forward.

• Migrating and Hydrating
  Use bathroom breaks as a chance to move and stretch, and instead of emailing your co-worker in the next cubicle, walk over to deliver the message. Drink plenty of water. Keeping well-hydrated will help your body to detoxify from unhealthy re-circulated air, lubricate your joints, help prevent the discs in your back from compressing too much leaving you much less protected against injury at the end of the day, and help avoid fatigue and headaches.
• How Do You Create a Good Workspace?
  Make sure your chair and desk are the right height for you. Your legs should be bent at a 90-degree angle with your feet flat on the floor. If your desk is too high for your chair, look for an inclined foot rest. Choose a chair with a good supportive back and arm rests that prop your arms when you type. Place your monitor directly in front of you, at arms’ length away from your face, and with the top of the monitor at or below eye level. Select an ergonomic keyboard and wrist rest. Opt for a mouse that fits your hand properly. Use a headset so you don’t need to balance the phone between your shoulder and ear if you talk on the phone as you type or write. Finally, make sure you have enough lighting.
• Need More Help?
  Acupuncture and traditional Chinese medicine (TCM) can relieve pain, improve digestion, settle the mind, and boost energy. The National Institute of Health (NIH), the World Health Organization (WHO), and the Arthritis Foundation all agree that acupuncture is effective in relieving pain and helping to heal injury.

Pilates seems to be the perfect exercise regimen for the people that are over the age of 50 due to its low impact exercises that will ensure that a person’s joints remain flexible and that general mobility is increased.

Pilates exercises along with a good nutritional plan will allow those over 50 to look and feel many years younger. You can combine the low impact exercises of Pilates along with weight bearing exercise and with resistance training. This is absolutely crucial for maintaining and building bone density to make sure that osteoporosis does not set in after menopause.

The benefits of Pilates for those individuals over the age of 50 include the following:

• A strong back and flexible joints
• Toned and lengthened shoulders, abdominal, arms, legs and buttocks so that your clothes are able to hang beautifully no matter what size you are
• Improved grace and suppleness; improved bone density that will give you long term health benefits

Aging

Pilates, even taking it up after you are 50 years of age, can add healthy, active years to your life.

High Blood Pressure

If you do Pilates on a regular basis, it helps to keep the arteries elastic. This keeps the blood flowing and lowers blood pressure.

Overweight

Pilates will help you maintain weight loss.

Effects on Joints and Bones

Pilates will help reduce stiffness and pain. I will also help build muscles endurance, strength, and well-being. You can feel confident that the Pilates stretching exercises will help increase flexibility without putting stress on the joints.

Back Problems

One of the most common complaints of today is lower back pain. Poor posture is a major contributor to this. If you work on strengthening the abdominal muscles, then this will help alleviate stress on your lower back.

Emotional and Psychological Benefits

Pilates will help improve your reaction time. Exercise is able to help with depression and will increase your feelings of well being.

Lack of Sleep

Pilates helps reduce the level of anxiety and stress that you have and helps with sleeplessness.

Rehabilitation after injury

Once you have had an acute injury, a Pilates program of maintenance will be able to bring your muscles back to an optimal working order.

Precision

All of the movements in Pilates are exact, and they involve precise breathing and actions.

Movement

The moves are controlled, slow, and continuous and require concentration and greater skill if you are going to do them properly.

Isolation

Pilates is all about working on isolating muscles. By using the isolation method, we identify our muscles particularly the weaker and neglected ones. Pilates helps build awareness of any imbalance in flexibility or muscle strength.

Routine

Pilates does not replace any current exercise program you may be working on. Rather, it is supposed to complement and enhance your current program by improving the way in which your muscles work together. When practicing the Pilates principles you will improve flexibility and strength, skill and speed and will reduce fatty deposits. As your muscles become leaner, your body shape will begin to change.

If you are over 50, Pilates can help you if you have/want any one of the following:

• Back problems
• Have RSI
• Digestive problems
• Feel stressed or tired
• Want toned thighs/ buttocks
• Want good posture
• Suffer from neck and shoulder tension
• Have headaches
• Are overweight
• Are recovering from an injury
• Want a flatter stomach

This article is brought to you by Steven Giles.

Yoga has become a popular means of exercise for older adults. And no wonder. It makes their bodies fitter and their minds calmer. Seniors benefit from improvements in balance, stronger muscles, reduced joint pain and more energy.

Modifications should be made to the various yoga poses for seniors with osteoporosis and joint problems. Instructors should be knowledgeable about these necessary modifications.

Here are some pointers for older adults to consider when participating in yoga:

• Keep proper spinal alignment with each pose
• Avoid poses that require forward flexion (bending forward at the waist)
• Move slowly and gently from one pose to the next
• Poses should feel comfortable and steady
• Rest when needed
• Use a chair or wall for balance exercises as required

The following is a short list of the vinyasas, or yoga pose sequences suitable for a participant with osteoporosis or joint problems:

• Corpse Pose. Begins breath work and decompresses the spine. Breathing is used for inward focus. Use a pillow or bolster as needed.
• Supine Shoulder Press. Strengthens the shoulder girdle and stretches the front of the shoulder. Coordinate with breathing. Use a pillow under the elbows if needed.
• Rib Lift. Strengthens back muscles and stretches the front muscles. If you are weak in this area use the bolster for support.
• Supine Bridging. Strengthens core muscles and stretches the front thigh muscle. Vary with heel raises or leg raises. Place a yoga block between thighs for support.
• Cobra Pose. Stretches anterior muscles. Move carefully throughout the full range of motion.
• Warrior 2 Pose. Strengthens legs and opens chest. Use chair for support if needed.
• Legs Up The Wall Pose. Decompresses spine, improves circulation and promotes relaxation. Maintain good posture. Use blankets or bolsters as needed.

Yoga has many benefits to offer senior citizens. Some of the regular moves, however, aren’t suitable for older adults, especially those with joint problems or osteoporosis. The modifications are small and don’t take much away from the original move. Making a few safety changes to your yoga program will reduce injury and allow you to reap all the outstanding benefits of yoga practice.

This article is brought to you by our sponsor – Dr. Lanny Schaffer.