Justin Moore – Anesis Spine & Pain Care

When living with chronic pain, you may notice fluctuations over time, with some days or weeks worse than others. Sharing these changes with your healthcare provider is essential for adapting your pain management plan to your current needs.

The first step is to keep a record of any changes you observe. Document pain intensity, frequency, and duration, as well as any activities, medications, or therapies you’ve tried that seem to help—or make things worse. Recording symptoms on paper or in an app can make it easier to pinpoint trends and share them during your next appointment.

When talking to your provider, be specific about what’s changed. For example, did a familiar pain worsen, or did you experience new symptoms? Has your mobility decreased, or are you finding it harder to manage everyday tasks? Providing concrete examples, such as “I’m experiencing sharper pain after sitting for long periods,” helps your provider understand your experience more fully.

Discuss any treatments you’ve tried as well, even if they didn’t work. Your provider can use this information to adjust your plan and suggest other options, such as physical therapy, medication adjustments, or alternative therapies. Don’t hesitate to ask questions about treatment changes or recommendations—understanding the reasoning behind adjustments helps you take an active role in your care.

Communicating changes in chronic pain can lead to more effective pain management, ultimately improving your day-to-day experience.

Many people with chronic back and hip pain notice a spike in discomfort as temperatures drop. But why does cold weather seem to make these issues worse? The answer lies in a combination of physiological and environmental factors.

When temperatures dip, muscles tend to contract to preserve body heat. This tightening can lead to stiffness and reduced mobility, especially in the back and hips, which rely on flexible and supportive muscles. For individuals with chronic pain, this stiffness exacerbates existing issues, making the pain more noticeable.

Cold weather also impacts circulation. In response to lower temperatures, blood vessels constrict, leading to reduced blood flow to certain areas of the body. With less oxygenated blood reaching the joints and muscles, it becomes easier to feel pain in already sensitive areas.

Lastly, people may be less active in colder months, leading to prolonged periods of sitting or lying down, which can worsen pain. Staying still for too long stiffens muscles and joints, so lack of movement only adds to discomfort.

If you’re dealing with increased chronic pain this season, try warming up before you go outside, keeping your core warm with layers, and staying as active as possible. Gentle exercises, like stretching or yoga, can also help keep muscles flexible. And don’t forget hydration! Even in winter, staying hydrated keeps your muscles and joints functioning well, which may reduce pain.

Understanding the reasons behind cold weather pain can help you be proactive, improving your comfort and mobility through the winter months.

Communicate any temporary or persisting changes in your pain with your care team so they can better help address your pain and adjust your treatment plan if needed.

While the nature and discussion around what and how to eat seems to change all the time driven by science or fad, the proof is in the pudding so to speak.

Some foods have shown to be beneficial by providing certain bio-available substances to our bodies–really just a fancy way of saying that some foods offer our bodies an opportunity to make use of these substances.

1. Fatty Fish (Salmon, Sardines, and Mackerel)

Fatty fish are rich in omega-3 fatty acids, which are known to reduce inflammation in the body. Inflammation is a significant factor in joint pain and stiffness, so omega-3s can support joint mobility and flexibility. They also contain vitamin D, which is essential for bone health. Aim for at least two servings of fatty fish per week to reap the anti-inflammatory benefits.

2. Leafy Greens (Spinach, Kale, and Swiss Chard)

Leafy greens are packed with antioxidants and vitamins, particularly vitamin K, calcium, and magnesium. These nutrients are crucial for bone strength and joint function. Leafy greens also contain anti-inflammatory compounds that help reduce joint pain and muscle stiffness, making them excellent for maintaining a flexible and active lifestyle.

3. Berries (Blueberries, Strawberries, and Raspberries)

Berries are rich in antioxidants, such as anthocyanins, which reduce oxidative stress and inflammation in the body. Lowering inflammation is key to protecting joints and muscles from stiffness and damage. Berries are also high in vitamin C, which is necessary for collagen production—essential for maintaining healthy, flexible joints.

4. Turmeric

Known for its potent anti-inflammatory properties, turmeric contains curcumin, a compound that has been shown to reduce joint pain and improve mobility in studies. Adding turmeric to soups, teas, or smoothies, along with a pinch of black pepper (which aids absorption), can support joint flexibility and reduce long-term inflammation.