9 Things You Never Knew About Chronic Pain

Headache, a stiff neck, and tense muscles everywhere; yeow! You probably aren’t unfamiliar with common aches and pains. The CDC reports that one-quarter of the American population has experienced discomfort that lasted more than a day. However, you don’t need to let a tight back or bum shoulder slow you down since you can do a lot more than just take ibuprofen to work out the kinks. Changes in one’s way of life might also have an effect. What follows is essential information for avoiding discomfort and relieving it if you experience it.

Women are more prone to pain

It is true that studies have shown a higher prevalence of chronic pain in women compared to men. Chronic pain refers to persistent pain that lasts for three months or longer. Several factors contribute to the higher prevalence of chronic pain in women:

• Biological factors: Hormonal differences between men and women may influence pain perception and sensitivity. Estrogen, in particular, has been found to play a role in pain modulation. Fluctuations in hormone levels during the menstrual cycle, pregnancy, and menopause can contribute to increased pain sensitivity in women.
• Conditions specific to women: Certain conditions that predominantly affect women, such as endometriosis, pelvic pain, and fibromyalgia, are associated with chronic pain. These conditions can contribute to the higher prevalence of chronic pain in women.
• Psychosocial factors: Sociocultural and psychosocial factors may also contribute to the higher prevalence of chronic pain in women. Women may face higher levels of stress, trauma, and psychological distress, which can impact pain experiences.
• Healthcare disparities: Women may face challenges in receiving timely and appropriate pain management and treatment. Gender bias and disparities in healthcare access and treatment may contribute to women’s higher prevalence of chronic pain.

Rest is not always best

When experiencing back spasms or shoulder aches, the instinct may be to limit movement. However, doctors now recommend a different approach for minor muscle aches and joint pain. According to Jennifer Solomon, MD, a physiatrist at the Hospital for Special Surgery in New York City, patients are often advised to resume normal activities, including exercise, as soon as possible. This recommendation is supported by research indicating that individuals with lower back pain who stay active experience less pain and improved function compared to those who rest excessively.

For specific muscle or joint issues, it may be beneficial to discuss with your doctor the possibility of a strength-training program or physical therapy. Evidence from a 2015 study suggests that receiving physical therapy early on for lower back pain can reduce the likelihood of requiring surgery, spinal injections, or opioids in the future.

Migraines worsen at this stage

Perimenopause, characterized by mood swings and hot flashes, can bring about an increase in migraines for women. A study involving 3,664 women experiencing migraines revealed a 62 percent higher risk of frequent headaches during perimenopause. Lead study author Vincent Martin, MD, director of the Headache and Facial Pain Center at the University of Cincinnati Gardner Neuroscience Institute, noted that the risk is highest during the later stage of perimenopause when estrogen levels are low. The good news is that hormonal therapies, such as the birth control pill or an estrogen patch, may be beneficial in alleviating migraines during this period, according to Dr. Martin. It’s important to consult with a healthcare professional to explore appropriate treatment options for managing migraines during perimenopause.

Some natural painkillers work

Acupuncture, a traditional Chinese medicine technique, has been found to be beneficial in reducing the frequency of tension headaches and providing relief for chronic pain in the lower back, neck, and knees according to research.

Chiropractic treatment, which involves spinal manipulation, has shown promise in managing lower back pain for up to 18 months, comparable to conventional care, as supported by a study funded by the National Center for Complementary and Integrative Health (NCCIH). Additionally, a review of research suggests that chiropractic may be effective in addressing neck pain and migraines.

Practicing Iyengar yoga, a form of yoga that emphasizes proper alignment, has been associated with reduced discomfort and improved functionality in individuals with chronic lower back pain, as observed in a study funded by the NCCIH.

Massage therapy, known for its relaxing effects, has been found to provide relief for chronic lower back pain, neck pain, and knee pain caused by osteoarthritis, based on research findings.

Certain foods may help—or hurt

In a 2013 study, individuals with knee osteoarthritis who consumed eight ounces of tart cherry juice twice a day for six weeks experienced improvements in pain and function.

Fatty fish such as sardines, salmon, trout, tuna, and mackerel, which are rich in omega-3 fatty acids, have anti-inflammatory properties that can help combat inflammation.

Extra-virgin olive oil contains a compound called oleocanthal, which has been shown to have anti-inflammatory effects similar to ibuprofen, as demonstrated in a study published in the journal Nature.

Consuming sugary drinks, such as sugary sodas, on a daily basis has been associated with a 63 percent higher risk of developing rheumatoid arthritis (RA), according to a study conducted by Harvard researchers.

Diets high in red and processed meat have been found to increase the risk of RA, possibly due to their potential to trigger an inflammatory response within the body, as indicated by another study from Harvard.

A study published in The Journal of Nutrition revealed that individuals who consumed the most refined grains had the highest levels of an inflammatory protein in their blood.

Rain might equal pain

The impact of weather on pain: There is some evidence suggesting that changes in weather, such as humidity and barometric pressure, may affect pain levels in individuals with hip osteoarthritis. However, the relationship between weather and pain is complex and can vary among individuals. A study on lower back pain and knee osteoarthritis did not find a weather-related link. The effects of weather on pain can be subjective and may vary from person to person.

The connection between heart health and joint health: Research suggests a possible link between high cholesterol levels and the breakdown of cartilage cells, which may contribute to the development of osteoarthritis. High cholesterol is associated with inflammation, which can affect the joints. However, further research is needed to fully understand the relationship between heart health and joint health.

Cracking knuckles and arthritis: Contrary to popular belief, cracking your knuckles does not appear to increase the risk of developing osteoarthritis. Multiple studies have found no evidence linking habitual knuckle cracking to a higher risk of arthritis. The sound produced when cracking knuckles is caused by the release of gas bubbles in the synovial fluid of the joints. However, excessive knuckle cracking may be associated with hand swelling and reduced grip strength, so moderation is advised.

What to know about fibromyalgia

Fibromyalgia, a common cause of musculoskeletal pain, does not have a simple diagnostic test. Doctors typically diagnose fibromyalgia based on a clinical examination and the presence of specific criteria. One of the main criteria is the presence of widespread pain throughout the body, above and below the waist and on both sides, for at least three months. Other symptoms, such as fatigue and sleep disturbances, are also considered.

Treatment for fibromyalgia often involves a multidisciplinary approach. Lifestyle changes, such as stress reduction and regular exercise, are commonly recommended as first-line treatments. Medications may also be prescribed to help manage symptoms. Antidepressants are often used to help alleviate pain and fatigue, while antiseizure drugs like pregabalin can be effective in reducing pain. It is important to work closely with a healthcare provider to develop an individualized treatment plan for managing fibromyalgia symptoms.

What to know about taking opioids

Opioid medications, such as oxycodone and codeine, work by attaching to opioid receptors in the brain and body to reduce the perception of pain. However, it’s important to exercise caution when using these medications due to their potential for addiction and other side effects. It is advised to take opioids only when necessary, such as in cases of severe pain following an accident or major surgery.

Dr. Indra Cidambi, an addiction specialist, recommends limiting the use of opioid medications as much as possible. For acute injuries, they are typically not needed for more than a few days. If a healthcare provider suggests using opioids for longer periods, it is advisable to discuss alternative options with them.

It’s crucial to follow the prescribed dosage and duration of use provided by your healthcare professional when taking opioid medications. Additionally, it is important to be aware of the potential risks associated with these medications and to communicate any concerns or questions to your doctor.