In part one of this multi-part blog series, we went over some of the basics on the connection between chronic pain and sleep quality. Many who suffer from chronic pain often struggle with sleep for connected reasons, and the two can build into a painful cycle in some cases.

At Neuropathy Treatment Clinic of Oklahoma, we’re proud to offer numerous chronic pain management services, with pain treatment solutions for a variety of issues – including those that impact your sleep. The ability to properly limit chronic pain often plays a huge role in the ability to obtain high sleep quality and quantity, and pain management is a significant factor here. In today’s part two of our series, we’ll go over some home strategies we recommend for limiting pain and obtaining better sleep.

Energy Levels

As many are well aware, your basic energy levels fluctuate throughout the day. This isn’t necessarily a linear process – your energy doesn’t start at a certain high point and diminish throughout the day, but rather ebbs and flows.
With this in mind, it’s important to track your body’s energy levels where sleep is concerned. We talked about setting a sleep routine in part one of the series – one big part of this is noting when your energy levels tend to dip at night, and timing your sleep schedule up with this energy drop. Look for common signs of sleepiness like yawning or lack of focus that might indicate your energy levels are dropping.

Associate Your Bed and Sleep

The mind and body create associations constantly. Think about when you’re hungry and you smell some great food – your mouth tends to water, right? That’s your body and your brain associating the food with your hunger.
You can create the same association effect with your bed and sleep. This means only using the bed for sleeping and never for any other activity – find other places to read, watch TV or otherwise relax. This maintains the bed as a safe sleeping space. In cases where you’re having trouble sleeping, leave the bed for a quiet, non-stimulating activity after 20 minutes so the space remains comfortable.

Nervous System Relaxation

To fall asleep, your body’s nervous system must calm down in the evening. There are numerous areas that play a role in the nervous system and its ability to relax, from pain management services like massage therapy all the way to many home themes: Relaxation techniques, meditation practices and related areas. Find a solid regular routine you can perform each night, or in cases where you know you’re stressed and may struggle to sleep.

For more on the connection between pain management and sleep quality, or to learn about any of our neuropathy treatments or chronic pain management services, speak to the staff at Neuropathy Treatment Clinic of Oklahoma today.

For those with chronic pain, sleep is both an important and often complicated area. Pain can make it more difficult to sleep for many people, and quality of sleep may also suffer in significant ways for some depending on their symptoms.

At Neuropathy Treatment Clinic of Oklahoma, we’re happy to provide pain management services for a wide variety of chronic pain conditions, from back pain to neck pain, nerve issues, sciatica and many other areas. Sleep and its connection to pain and recovery are such important areas that we’ll be using this space for a multi-part series on everything you need to know in this area – from how sleep and pain are connected to important info on sleep cycles, sleep improvement tips for those with chronic pain, and several other important areas.

Basics on Sleep and Pain

Sleep is important for many purposes, and recovery from pain or other issues is among them. At the same time, however, pain may interrupt normal sleep cycles and the ability to fall asleep.
This is because, for proper sleep, the body’s nervous system must calm down. If you’re dealing with chronic pain, you have a much more active nervous system than the average person, which can create significant issues in terms of how long it takes the system – and you – to relax. Let’s look at the cycles of sleep to help explain this a bit further.

Sleep Cycles

There are several specific stages of sleep to be aware of:

• Stages 1 and 2: Lighter stages near the early parts of the night.
• Stages 3 and 4: Deeper sleep stages, often called “slow wave sleep.”
• REM sleep: After a brief period of lighter sleep, we move into rapid eye movement, or REM sleep. This is where dreams take place.

This cycle will be repeated several times in a given night – it does not happen just once. But when you’re in chronic pain, the lighter periods of sleep are often interrupted or cut off altogether, causing you to wake and block the cycle. This, as we noted above, increases activity in the nervous system and forces it to calm down all over again just so you can get back to sleep.
Our next several sections will go over tactics to help limit this interruption of the cycle for those with chronic pain.

Sleep Routine

One of the top methods for improving sleep is focusing on your routine. This means getting up at the same time each morning no matter how much sleep you had before, which will help you get into a solid cycle. You can also try to go to sleep around the same time each night, plus consider the same routine ahead of bed that will teach your body to expect certain things and be more comfortable during sleep.
For more on the connection between pain and sleep, or to learn about any of our pain management programs, speak to the staff at Neuropathy Treatment Clinic of Oklahoma today.

In part one of this two-part blog series, we went over several forms of exercise and activity that are often prominently involved in treatment and recovery from chronic pain conditions. Activity and movement are often big parts of such treatment, helping loosen muscles and keep joints healthy in ways that help manage long-term pain symptoms in several areas.

At Neuropathy Treatment Clinic of Oklahoma, we’re proud to offer a wide range of chronic pain treatment services, from back pain and neck pain conditions to a variety of others you may be experiencing. Part one discussed several activity and exercise areas to consider in coordination with your pain management specialist – today’s part two will dig into a number of tips our professionals commonly offer to those participating in such activities to ensure they do so safely and in helpful ways.

Stretching

Throughout any activity you’re taking part in as part of your pain management program, slow and steady is the approach to take. Even if you feel great during a particular exercise or activity, don’t push yourself unnecessarily – ease into various activities, especially if it’s your first time trying them.

This theme also applies to understanding your limits during these activities. We all have our pride, yes, but this is not as important as your overall health and wellness. When your body begins to give you signs of fatigue or soreness, listen to it and don’t try to push through it just for the sake of finishing a given activity.

Take Breaks

Down similar lines, particularly during heavier cardio or aerobic exercise, be sure to take regular breaks. Use these to stay hydrated with plenty of water, for one, and also consider recommended stretches that will loosen up areas you’re working on.

No Sudden Movements

Especially for back pain or neck pain patients who are performing activity as part of their treatment, do your best to avoid any sudden twisting, jerking or similar movements. Many of these are found during lifting projects or house cleaning, where some may get a little overexuberant without realizing it. These kinds of movements may strain muscles, so you should instead be sure to turn your entire body and keep your back aligned at all times.

Posture Tips

Whenever it’s realistic, try to be at the level you’re working out on. When bending to lift items or stretch, do so from the knees and use them to power your lift, not your back. In all situations, look for ways to ensure you aren’t placing undue pressure on pain areas.

For more on how to utilize exercise and activity as part of chronic pain treatment, or to learn about any of our pain management services, speak to the staff at The Neuropathy Treatment Clinic of Oklahoma today.

At Neuropathy Treatment Clinic of Oklahoma, many of our pain management patients are often surprised at how often basic forms of activity are major parts of our pain treatment recommendations. While certain rarer forms of chronic pain may require rest over all else, true recovery in most cases actually comes with several active techniques, including basic activities that keep the muscles and joints in the area moving.

Given it’s both springtime and a highly unique period in history based on the COVID-19 outbreak, some of these forms of activity are of particular importance – not only for pain management and comfort reasons, but for mental health, exercise and several others as well. In this two-part blog series, we’ll first go over several excellent activity formats to consider for pain management, then a few general tips our pain management professionals can offer on how to participate in these activities in smart, healthy ways.

Stretching

For starters, both on its own and in coordination with other forms of activity, stretching is an excellent tool for pain management and recovery. Stretching loosens the muscles and helps with flexibility, plus allows for a greater range of motion during other activities you may perform. It should be done before and after any strenuous forms of exercise, but do not hesitate to simply stretch as a sole activity as well.

Yoga

Down similar lines, yoga involves targeted stretching and aerobic themes that are often excellent for those dealing with chronic pain. Many who suffer from conditions like migraines, back pain, arthritis and other chronic pain symptoms find success with yoga, which helps target specific pain areas and brings relief through various methods.

Swimming and Water Exercises

While pool access might be tougher to come by during these times, those who have such access should take advantage. Many aerobic exercises for people with significant pain symptoms are best done in a pool, which limits your weight and helps with basic movements. Many with significant mobility problems find they’re able to exercise properly and comfortably in a pool setting.

Cardio

There are also numerous other forms of cardio, from basic walks and hikes to jobs, bike rides and many others. Not only will these kinds of simple cardio help with pain management, they also improve heart health, blood pressure and related areas.

Basic Themes

Finally, there are several basic themes in everyday life that absolutely count as forms of movement and activity. From completing low-stress housework to walking the dog or pruning your flower beds, you can combine activities you enjoy with simple, low-strain activity formats that help with chronic pain and other wellness areas.

For more on how to stay active despite chronic pain, or to learn about any of our pain management services, speak to our staff at the Neuropathy Treatment Clinic of Oklahoma today.

As one of the most common chronic pain conditions out there, sadly a number of myths have arisen in popular culture regarding back pain. We’re not sure where many of these came from, but over the years there are several major misconceptions that have arisen – and when those suffering from back pain take this faulty advice, they often worsen or exacerbate back pain symptoms rather than relieving them.

At Neuropathy Treatment Clinic of Oklahoma, we’re here to provide you with medically-proven facts and treatments for back pain, along with numerous other pain or neuropathy conditions. Our staff will happily correct any silly myths you may have heard regarding chronic back pain – this two-part blog series will begin this process now, identifying several of the biggest back pain misconceptions and putting them to bed once and for all.

“No Pain, No Gain”

One of the most frustrating myths we encounter is one that goes well beyond back pain, sadly. It’s common among those who work out regularly or perform other forms of athletics: The “no pain, no gain” mantra.

This is an approach that seems to assume one can only become more physically fit by putting themselves through pain, both during a workout and afterward. Rather, resting after hard workouts is vital for repairing muscles – and if you experience significant chronic pain in an area like the back, this is a clear sign from the body that you’re doing something wrong and should change up the program.

Rest is the Only Option

While there are situations where it will be recommended by a doctor or pain management specialist that you rest your painful back for a day or two, long-term rest is actually not a great treatment for most chronic back pain situations. Rather, they may actually worsen the condition. Instead, our professionals will recommend various movements to help work through the pain, from stretches to other activities as necessary.

Weight Myths

There are myths on both sides of the weight coin when it comes to back pain:

• Being overweight isn’t a factor in back pain: This is untrue – being overweight can absolutely contribute to back pain by compressing and squeezing the spine, leading to a higher risk of chronic pain issues. Reduction in weight can reduce these risks.
• Losing weight solves my back pain issues: With the above stated, some are under the mistaken impression that losing a few pounds will solve back pain issues completely. While this area can absolutely have an impact, it is only one part of the equation here in most cases.

Only Surgery Will Relive My Pain

While there are surgical methods available for severe cases of chronic pain that cannot be remedied using other methods, the vast majority of such cases will not be treated using surgery. Rather, we will look to much less invasive (and less expensive) methods for pain management, including addressing root causes in an attempt to cut pain off at its source.

For more on debunking common myths regarding back pain or any other type of pain, or to learn about our neuropathy or other treatments, speak to the staff at Neuropathy Treatment Clinic of Oklahoma today.

In part one of this two-part blog series, we went over the connection between neurotoxins and neuropathy conditions. Found in many of the foods we consume regularly, neurotoxins often lead to dysfunction in the nerves and other nerve issues, or exacerbate previous conditions that were already in play.

At Neuropathy Treatment Clinic of Oklahoma, our neuropathy specialist and treatment services involve a wide range of knowledge about potential triggers for neuropathy symptoms, including neurotoxins. The FDA has identified a vast list of over 3,000 different additives that may be found in various foods you consume, and the majority of these have not been tested for neurotoxins or any other kind of contaminant – here are a few more of the common neurotoxins often found in foods, plus the kinds of foods they’re common in and the impact they may have on neuropathy or other conditions.

Sucralose

You likely know sucralose by its popular brand name: Splenda. It’s perhaps the single most common artificial sweetener on the market, often used in coffee, tea and various other beverages. It’s extremely sweet – up to 600 times sweeter than sugar, in fact.

Unfortunately, sucralose releases toxic chemicals as part of its chemical bond with chlorine. Neurological side effects of prolonged sucralose consumption may include nerve damage, headaches, dizziness, anxiety, depression, tinnitus and various forms of brain fog. Depression risks, in particular, go up in large ways.

If you drink coffee or tea and need a sweetener alternative, we recommend either Stevia or Luo Han Guo. These are both natural options that do not produce neurotoxins. Ensure you purchase pure versions of either of these products, not knock-offs.

Aluminum

We think of aluminum as a metal for construction and other major applications, but did you realize it’s also found in many food and medicine? Traces of aluminum can show up in drinking water, plus in pots or pans, deodorants, baking powder and various antacid products, but is difficult for the body to absorb.

This is a problem because aluminum can easily cross the blood-brain barrier, entering the brain and contacting fluoride. Aluminum fluoride is a compound commonly found in the brains of Alzheimer’s patients, and has been linked directly to various neurological conditions.

Mercury

Mercury is a curious neurotoxin because it can be found in several forms. The most common exposure format for people in the US is consuming it in fish that contain it, but it can also be present in the air – it often settles into bodies of water like lakes or streams, where it can build up in fish and shellfish. Mercury has been directly linked to conditions ranging from tremors and headaches to peripheral neuropathy and ataxia, and is a highly toxic substance that destroys both brain and nerve tissue.

Some of the fish with the highest concentrations of mercury include mackerel, swordfish, orange roughy, shark, marlin, sea bass, grouper, tuna and tilefish. If you consume fish regularly and are dealing with nerve issues, speak to your doctor about changes to your diet.

For more on neurotoxins in food, or to learn about their connection to neuropathy or any of our pain management services, speak to the staff at Neuropathy Treatment Clinic of Oklahoma today.

In part one of this two-part blog series, we went over some general tips on reducing pain during your daily life. For the many individuals who struggle with chronic pain, some basic tactics may make a larger difference than you had thought in reducing symptoms and raising general comfort on a daily basis.

At Neuropathy Treatment Clinic of Oklahoma, we’re proud to offer numerous pain management services, from back and neck pain to knee pain, foot drop, and of course neuropathy itself. In today’s part two, we’ll go over a few other daily habits that play a significant role in helping reduce chronic and acute pain, including some mental areas that make a big difference.

Alternative Activities

One major area that we often speak to our patients about is the theme of participating in daily life rather than allowing pain to dictate your enjoyment. For many people, in fact, one of the best treatment methods for their daily pain is simply participating in alternative activities that get their mind off the pain and onto something else.

As for the kinds of activities possible here, your options are wide open depending on what you enjoy. If you like being mentally stimulated, consider taking a new class or learning a new game. If you enjoy light physical activity, try taking up a new activity or joining a local club. Don’t let pain control your life – take the initiative instead.

Scheduled Relaxation

Just like you schedule other parts of your life, schedule some down time each day to focus on yourself. This doesn’t need to be a long period – 15 to 30 minutes often does the trick, especially if you make this a true quiet time with no cell phones, televisions or other distractions. Reflect on the positive elements of the day and get your mindset in the right place before returning to the rigors of your normal schedule; you’d be surprised how much this helps the body deal with basic pain.

Pain Journal

A popular and effective method for pain management is the keeping of a pain journal, in which you document your pain level every day and note the triggers that may have increased it (or beneficial elements that helped it decrease). When you visit your pain management specialist, bring your journal and discuss it with them to help find the best possible tactics for pain reduction based on your needs.

Speak Up

Finally, your pain management specialist or doctor are not the only people who should know about your pain condition. If you have the kind of pain that makes certain tasks or parts of the day difficult, speak up about it to your friends or loved ones, informing them of any discomfort and areas where you need help. Being honest with those close to you allows you to symbiotically work out solutions that work for everyone.

For more on daily habits to assist with pain management, or to learn about any of our treatment programs, speak to the staff at Neuropathy Treatment Clinic of Oklahoma today.